Staying Dry at Arcadia

THE SCENE:  70s Refreshing Rain
F3 WELCOME & DISCLAIMER
Done. Done.

WARM-O-RAMA:

15 x SSH IC
15 x Daisy Pickers
15 x LBAC IC
15 x LBAC Reverse IC
Mosey tour of Arcadia then take cover in the pavilion

THA-THANG:
Partner up for Dora
1 PAX runs from pavilion to Neshoba
1 PAX performs exercise under pavilion
100 Merkins
200 LBCs
300 Squats

Stick with partner and hit 4 stations of picnic tables for 2 rounds
20 Dips
20 Step Ups
20 Irkins
20 Carolina Dry Docks

Indian Run 0.5 Mile

Clock Merkins on the hill-  12:00, 3:00, 6:00, 9:00

MARY:
15 BBS, 15 Flutter Kicks, 15 Freddy Mercury, ABCs, Planks

COUNT-OFF & NAME-O-RAMA
8 PAX (no fngs)

CIRCLE OF TRUST/BOM:“Almost everything will work again if you unplug it for a few minutes, including you.” Anne Lamott
Take time to disconnect and come back recharged.

MOLESKIN:
Arcadia is a great AO with plenty of options for an interesting workout. The pavilion is great for brief relief on raining mornings. Great work today. I definitely wouldn’t have worked out in the rain by myself.

ANNOUNCEMENTS:
See preblast

Field of Very Bad Dreams

THE SCENE:

Levee.  71 and stormy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 15 IC
SSH x 15 IC (radio silent 11-20)=FAILED=Penalty Burpees x 10 OYO
SSH x 15 IC (radio silent 11-20)=FAILED AGAIN=Burpees x 10 OYO
SSH x 15 IC (radio silent 11-20)=FAILED AGAIN=Burpees x 10 OYO
SSH x 15 IC (radio silent 11-20)=SUCCESS=No Penalty Burpees were had

Mosey to nearby baseball field

THA THANG:

*PAX would perform OYO

ROUND 1:

  • Start at 3rd Base Line (PAX lined up side by side)
  • 8-ct Body-Builder (BB) x 5
  • Run to middle of field
  • BB x 5
  • Run to Center Field fence
  • BB x 5
  • Run backwards to middle of field
  • BB x 5
  • Run backwards to 3rd Base Line
  • BB x 5
  • Alternating Shoulder Taps (AST) until all in
  • Recover with group run around perimeter of baseball field 1 lap

ROUND 2:

  • Same as above, except: substitute Burpees x 10 then group recovery run x 2 laps

ROUND 3:

  • Same as above, except: substitute 10-ct Body Bag Builder (BBB) x 15. PAX were instructed to Run Backwards to 3rd Base Line and skip final BBB x 15 (due to time constraints). No laps.

Mosey back to Shovel Flag

MARY:

Flutter Kicks (tempo) x 15 IC

COUNT-OFF & NAME-O-RAMA
Beetus, Dial-Up, Halpert, Moneybags, SlicNut, Blank Stare, FNG (Flyer) and O Positive (YHC)

CIRCLE OF TRUST/BOM:
Walking Humbly

So, chosen by God for this new life of love, dress in the wardrobe God picked out for you: compassion, kindness, humility, quiet strength, discipline.  Be even-tempered, content with second place, quick to forgive an offense.  Forgive as quickly and completely as the Master forgave you.  And regardless of what else you put on, wear love.  It’s your basic, all-purpose garment.  Never be without it.

Colossians 3:12

MOLESKIN:
Today pushed many a PAX to his limits, including YHC.  This work-out never disappoints, always pushes every man, regardless of fitness level.  Great to be back with the Leviathans!!!  Always love getting feedback on how this routine pushes the PAX.  We modified and made the FNG welcome and gave him a chance to lead the PAX on a mosey.  He held tough during a tough work-out.

ISI.

ANNOUNCEMENTS:
See: Preblast

Champagne Supernova

THE SCENE:
Mid 70s; still hot and humid.

F3 WELCOME & DISCLAIMER:
All welcomed; disclaimer given.

WARM-O-RAMA:
Mosey to the end of the drive and back.
Daisy pickers IC x 10.
Abe Vigodas IC x 10.
Arm circles OYO x 10.
Reverse arm circles OYO x 10.

THA THANG:
Run with CMU to field.
Bear crawl across the field, dragging CMU.
Wheelbarrow back across the field, swapping places with partner at the midpoint of the field.  Merkins OYO x 10 at ¼, ½, ¾, and end of field.
Lunge walk and crab walk back across the field, switching from lunge walk to crab walk at the midpoint.
Sprint back across the field with CMU.
Mosey to the stables.
Burp-ups x 20.  Train came through in the middle of this, so 15 train burpees, as well.
Shoulder press with partner resistance for 30 seconds.
Leg lifts with partner resistance for 30 seconds.  Shout out to Rocket Launcher for these last two.
Mosey to the field.
CMU curls x 10.
CMU upright rows (?) x 10.
Sprint to the flag with CMU.

MARY:
LBCs IC x 50
BBSUs IC x 20

COUNT-OFF & NAME-O-RAMA
8 PAX (no FNGs): Billy Blanks, O.G., Cheesesteak, Webelo, Pops, Blart, Woody, Meter Maid (QIC).

CIRCLE OF TRUST/BOM:
Stay positive when going through difficult times in life.  Hard things wear down rough edges.

MOLESKIN:
No merlot today, but several gloom horns.
Woody fell from the pull-up bar while doing burp-ups.  Hopefully the only thing he hurt is his pride.
Billy Blanks will wear short sleeves to kickboxing and a singlet to F45, but only long sleeves to F3.
Prayers for several babies on the way.
Prayers for those who may be affected by possible flooding in New Orleans.

ANNOUNCEMENTS:
If you would like to help a family affected by last month’s flooding in Germantown hang sheetrock this weekend (Pops’s neighbor), let Cheesesteak know.

Hell Fire 1/4 Pounder

THE SCENE: Hot and humid, no breeze to speak of
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 25

Merkins IC x 15

Abe Vigoda IC x 10

Burpees IC x 6

THA-THANG:

Mosey to Playground: 30 Box Jumps and 30 Dips

Mosey to Football Field (Stop #1 Flutter Kicks until all in, Stop #2 LBCs until all in)

  • Sprint 25 yds, 25 Merkins, Run backwards to goal line
  • Sprint 50 yds, 50 Squats, Run backwards to goal line
  • Sprint 75 yds, 75 Mountain Climbers, Run backwards to goal line
  • Sprint 100 yds, 100 SSH, Run backwards to goal line
  • Mosey around the track to opposite end zone
  • Sprint 10 yds, 10 Burpees, Bearcrawl back to goal line
  • Sprint 25 yds, 25 Merkins, Crawlbear back to goal line
  • Sprint 50 yds, Mosey 50 yards to opposite goal line
  • Mosey back to Startex (Stop midway and do LBCs until all in)
  • PAX raced back the last 25 yards in groups of 5ish

MARY:
Bobby Hurleys 25 OYO

Freddie Mercurys IC x 15

COUNT-OFF & NAME-O-RAMA
18 PAX: (1 FNG – Mongo), Iced, Nature Boy, O’Reilly, C-Lo, Blank Stare, FanBoi, Boudreaux, Double Vision, Meter Maid, Dry Rub, Dial Up, Sandberg, Coach K, Slicnut, Pronto Pup, Master Pee, Pops
CIRCLE OF TRUST/BOM:
Pulled from Q Source: The importance of meeting helps us raise others up which in turn raises us as well. “This is the power of Faith and the secret sauce to why F3 is an Effective Organization. The Joy of forgetting oneself in service of another surpasses all understanding. It is the foundation of Hope.”
MOLESKIN:
This heat and humidity is no joke. Always remember to offer modification ideas when on Q and keep an eye on PAX. Hydrate

FNG Mongo killed it and I hope to see more of him in the gloom.

ANNOUNCEMENTS:
Prayers for Halpert and Boudreaux’s upcoming 2.0 arrivals as well as Pronto Pup’s friend fighting pancreatic cancer.

Arcadian Seedlessness

THE SCENE: Humid as ball crackers. 

F3 WELCOME & DISCLAIMER:



WARM-O-RAMA:
– SSH IC x 15
– Tempo Squats IC x 15
– Imperial Walkers IC x 15
– Fire Hydrants OYO x 10 (5 each leg)
– Merkins IC x 15
– Arm Circles IC x 15 + reverse
– Various 40-yd Movements (butt kickers, high knees, carioca, 50/75/100% sprints)

THA-THANG: Mosey to front of Riverdale Elementary School, Home of the Raiders

       ELEVENS: BBS & Burpees
     – BBS on sidewalk
     – Sprint from sidewalk to parking lot
     – Bear Crawl across parking lot
     – Choppy steps up hill
     – Burpees at top of hill
     – Reverse choppy steps down hill
     – Crawl bear across parking lot (modified* at halfway point to reverse lunge walks)  
     – Backwards run back to sidewalk
     – This was so dumb. But it was also really hard. That’s what they said.

*Except for Slots, because he’s on PEDs

MARY: We planked for 60 seconds, which felt like 60 minutes. TWTS. 

COUNT-OFF & NAME-O-RAMA: Five for Fighting (the alarm clock): Slots (boastfully), Hot n Ready (reluctantly), Landline (hesitantly), Chuck E. Cheese (suspiciously), Captain Obvious (regretfully) 

CIRCLE OF TRUST/BOM: Children don’t say, “I had a hard day. Can we talk?” They say, “Will you play with me?” Don’t miss that.

MOLESKIN: ‘Twas a sticky day for all in attendance. The AOQ continues to produce quality melons for post-workout recovery. Today, he even brought in one of the seedless variety. The men were very much obliged to not have to work through their free fruity snack like some sort of pencil-wielding school nurse, scouring the poorly-washed hairs of prepubescent school children in search of mythical parasites. We did the majority of our work today in front of the school, which consists of a gentle slope, met by a plateau and capped by a steeper rise. Two hills for the price of one. Dueling Buttes, if you will. Arcadia is an AO with limitless possibilities. Check it out soon, dear reader, if you have not yet. 

ANNOUNCEMENTS: F3 Memphis bday bash on Aug 17. Don’t miss the kickoff to our terrible twos.

 

Starting the Week off Right!

THE SCENE: Hot and very still – no breeze to be found

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Got the back warmed-up and the hamstrings stretched with a few exercises, all in cadence:

SSH x 30; Daisy Pickers x 10; Windmills x 10; Imperial Walker x 10

THA-THANG:
Took a short mosey over to the light-poles for some Route 66 action.  Halpert encouraged me to start at one light-pole further down, or this would have been Route 55.

  • Burpees – every workout should include at least 1 burpee.  We (I) decided to do 66 and to get them out of the way early.
  • The PAX heard a rumor that we were going to reverse the Route 66 with a new exercise once the burpess were through, but instead we went for a mosey to the HHS parking lot.
    • We lined up on one end of the parking lot, then did the following:
      • Ran 100 yards and did 25 jump squats; ran back to starting line
        • Those that finished early held plank until all-in
      • Once all-in, we ran 100 yards and did 50 merkins
      • Once all-in, we ran 100 yards and did 50 Mountain Climbers where 2 was 1
        • Of note, we should have done 75
      • Once all-in, we ran 100 yards and did 100 SSHs
      • Once all-in, we took a mosey to the tennis courts
  • Tennis courts were finally dry (and lit from the sun) – so we were safe from slipping and tearing an ACL, or two
    • We partnered up and did the following 2x:
      • 30 seconds of arm presses with the partner adding resistance
      •  30 seconds of partner leg raise/throws
    • We then lined up along the long-side of the court and did suicides, 2x
    • From here we took a mosey back to Starex for some Mary

MARY:
Only had about 3 minutes so we did 25 American Hammers and 25 Freddie Mercury in cadence, before ending with plank for about 30 seconds
COUNT-OFF & NAME-O-RAMA
14 PAX:  Halpert, Snowman, Laettner, Blue Screen, Blank Stare, Meter Maid, Fanboi (RESPECT), Pronto Pup (RESPECT), Master Pee, Coach K (43), Homecoming, Dail-up (RESPECT), Roots, Rocket Launcher
CIRCLE OF TRUST/BOM:
I joined F3 on January 3rd, 2019 as invited by Laettner and its been a very positive influence on my life.  It’s very difficult to motivate when working out by yourself.  F3 provides a network of accountability.  I’ve lost weight, have more energy, my family supports and encourages F3 – it’s been awesome.  I feel bad for all the Sad Clowns out there – they don’t know what they’re missing.  I felt it only appropriate to have each PAX tell us when they joined F3 and what it’s meant to them.  It was really cool to see how these men were led to F3 and how it has impacted their life (why they joined).  Some high-level take-a-ways:  accountability, tired of working out alone, life changing moment, brotherhood and support, more resistance training.  At the end of the day, we should be encouraged to invite at least one person to F3 everyday – they don’t know what they don’t know!
MOLESKIN:
Appreciate all the PAX for their openness in the COT and we wish Halpert and his family good luck on the arrival of their 4th child – due at any time!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Check the ego at the door.

THE SCENE:

Arcadia. 77 and balmy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 20 IC
SSH x 20 IC (radio silent 11-20)=FAILED=Penalty Burpees x 10 OYO
SSH x 20 IC (radio silent 11-20)=FAILED AGAIN=Burpees x 10 OYO
SSH x 20 IC (radio silent 11-20)=FAILED AGAIN=Burpees x 10 OYO
SSH x 20 IC (radio silent 11-20)=SUCCESS=No Penalty Burpees were had

Mosey to nearby baseball field

THA THANG:

*PAX would perform OYO

ROUND 1:

  • Start at Home Plate (PAX lined up side by side)
  • 8-ct Body-Builder (BB) x 5
  • Run to shallow grassy area just above 2nd Base area
  • BB x 5
  • Run to Center Field fence
  • BB x 5
  • Run backwards to 2nd Base area
  • BB x 5
  • Run backwards to Home Plate
  • BB x 5
  • Alternating Shoulder Taps (AST) until all in
  • Recover with group run around perimeter of baseball field 1 lap

ROUND 2:

  • Same as above, except: substitute Burpees x 10 then group recovery run x 2 laps

ROUND 3:

  • Same as above, except: substitute 10-ct Body Bag Builder (BBB) x 15. No laps.

Mosey back to Shovel Flag

MARY:

Flutter Kicks (tempo) x 50 IC

COUNT-OFF & NAME-O-RAMA
Blart, Rain-Out, Slots, Hot-N-Ready, Watchita, Woody, Speaker, Innuendo, Landline and O Positive (YHC)

CIRCLE OF TRUST/BOM:
Sacrifice. American Spirit. Legacy.

Each and every man must acknowledge that he did not get here–to this stage in life–alone.  Many have sacrificed for us to forge the paths we are on. The challenge/question remains: what sacrifices are we making for future generations? What will future generations say about us? What will be our legacy on mankind?

MOLESKIN:
Today pushed many a PAX to his limits, including YHC.  This work-out never disappoints, always pushes every man, regardless of fitness level.  Great to be back with the Arcadians!!!

ISI.

ANNOUNCEMENTS:
See: Preblast

Farewell Blazing Saddle

THE SCENE: 72 degrees, low humidity, high fly count.
F3 WELCOME & DISCLAIMER – did it.
WARM-O-RAMA:
  • SSH x 50 (IC)
  • SSH x 50 (IC)

Because why would you ever make someone do 100 SSH straight?

THA-THANG:
  • Stable Time
    • 5 sets of 3 pull-ups – FOCUS ON FORM
  • Super 21: Round 1=1/1, Round 2=2/2 etc…21 dips after each set of rounds. Plank till all in.
    • Rounds 1-7(=28 each)
      • BBSUs
      • Derkins
    • Rounds 8-15 (=92 each)
      • BBSUs
      • Irkins
    • Rounds 16-21 (=111 each)
      • BBSUs
      • Monkey Humpers
MARY:
Captain Thor –
  • 1 BBSU / 4 American Hammers
  • 2 BBSU / 8 American Hammers
  • ….
  • 10 BBSU / 40 American Hammers
COUNT-OFF & NAME-O-RAMA
15 Pax, 3 FNG (Hot-N-Ready, Roots, Sparky, Slicnut, Rainout, Proton, Tomb Raider, Jimmy Neutron, Lochte, Webelo, Woody, U-Rock (QIC), Bipolar (FNG), Crocodile Dundee (FNG), Church Van (FNG).
CIRCLE OF TRUST/BOM:
A lot of change going on in my life right now. New job, selling my truck, got a new mattress (the Casper mattress is pretty sweet btw), and handing off blazing saddle. Change is easy to want to avoid. Without change, growth isn’t possible. In order to go where we want to, where we need to, the journey of change is what we rely on to get us there.
Don’t run from change – be open to it.
MOLESKIN:
It has been an honor to help out with launching THE Blazing Saddle. It will be in good hands with Woody.
ANNOUNCEMENTS:
  • 4th of July Convergence, 6:30-7:15 AM, The Mothership
  • 2.0 Bootcamp, Saturday, 7:00-8:00 AM, The Mothership

Double Quarter Pounder at Arcadia

THE SCENE: Hazy and humid. YHC arrived early to set up the field of play and scope out the AO. Chuck E Cheese and Woody were pre-rucking. The PAX started arriving and at 0529, we walked over to the hockey rink.

F3 WELCOME & DISCLAIMER: given

WARM-O-RAMA:
We circled up in the rink and did the following: SSH x25; plank jacks x25; smurf jacks x20

Mosey to the multi-purpose field about a quarter mile away, stopping half way for some planks and shoulder taps.

Circle up at the District 5 shovel flag.

Daisy pickers x10; Imperial walkers x15; Hillbillies x10

THA-THANG:
YHC drew the imaginary field outline for the PAX. Starting at the shovel flag, 5 burpees, bear crawl across ~30 yards; 5 burpees, run ~100 yards; 5 burpees, bear crawl ~30 yards; 5 burpees, run ~100 yards back to the flag.

Next, the PAX lined up on the first cone for a Quarter Pounder!

Sprint 25 yards, 25 merkins, backpedal to start
Sprint 50 yards, 50 squats, backpedal to start
Sprint 75 yards, 75 mountain climbers, backpedal to start
Sprint 100 yards, 100 SSH, backpedal to start

After each increment, the PAX did flutter kicks or held plank while waiting on the six. The field was fairly soggy (I guess Germantown still hasn’t figured out drainage). Many PAX were struggling to keep their footing on the mountain climbers, and we may have torn through a good bit of grass. 

Round 2!

Sprint 25 yards, 25 Carolina dry docks, backpedal to start
Sprint 50 yards, 50 squats, backpedal to start
Sprint 75 yards, 75 LBCs, backpedal to start
Sprint 100 yards, 100 calf raises, backpedal to start

Grab the cones. Grab the shovel flag. Short mosey to the playground. Pair up.

Partner 1 did 10 box jumps while Partner 2 did 5 pull-ups. 4 rounds (20 pull-ups, 40 box jumps). In hindsight, pairing up was completely unnecessary. 

Mosey aalllll the way back to the hockey rink for Mary.

MARY:
Flutter kicks x40; V-ups x10; 45 second low plank hold

COUNT-OFF & NAME-O-RAMA
Rain Out, Chuck E Cheese, Landline, Rainbow Warrior, Innuendo, Black Diamond, Runner Up, Gun Show, Hot n Ready, Woody, Slots, Blart, Tremor, Grimace, Maverick, Soybean (QIC)

CIRCLE OF TRUST/BOM:
F3’s mission is the plant, grow, and serve small men’s workout groups for the invigoration of male community leadership. F3 does this, in part, by providing men an opportunity to lead workouts and get comfortable with leadership/responsibility. YHC encouraged the PAX present to get on the Q schedule and take the lead.

MOLESKIN:
Great morning at our newest AO. YHC thinks the Arcadians should decide on a uniform parking standard. T-CLAPS to Slots, Halpert, and others for leading the charge to start a new location.

ANNOUNCEMENTS:
4th of July convergence Thursday at the Mothership – 6:30-7:15 AM
Saturday’s Mothership workout will be 2.0 friendly

Tiger Lily’s Hoedown at BZ

Date: 06/27/2019

AO: Blazing Saddle

QIC: Tiger Lily

PAX: Halpert, Rocket Launcher, Roots, Sparky, Speaker, Watchita, U-Rock, and Woody

THE SCENE: It was a lot more humid then it was at my last Q in Seattle, but near as humid as it could have been.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
25 SSH IC
20 Daisy Pickers IC
15 Imperial Walkers IC
10 Arm Circles IC
5 Good morning IC

Bear Crawl Warm-Up: Taking turns an individual will throw the Frisbee as far as possible. While the Frisbee is in the air all PAX sprint towards the Frisbee, but once the Frisbee hits the ground all PAX must bear crawl the rest of the way to the Frisbee. Repeat until all PAX throw the Frisbee. Of note, other then when YHC rolled the Frisbee back to the parking lot, I am not sure if the Weasel Shaker himself ever bear crawled.

THA-THANG:
Phase 1: 11s
Completed 11s, starting with 1 burpee at the west end of the parking lot, then running to the west end and do 10 BBSU, finally back pedal to the starting point. Continue adding on burpee and subtracting 1 BBSU, until 10 burpees and 1 BBSU is completed.

Phase 2: 4 Corners
Split into four groups for 5 rounds of the following:
Corner 1: AMRAP Dips on the bumper of PAX trucks
Corner 2: AMRAP CMU Curls
Corner 3: AMRAP CMU Triceps Extension
Corner 4 (timer): 10 Mericans
Rotate through the exercises 5x each

MARY:
Hurricane Hoedown from 1 to 7, with 15 seconds of star-gazers at the end.

COUNT-OFF & NAME-O-RAMA
9 PAX, no FNGs

CIRCLE OF TRUST/BOM:
Long Term Impact and Blind-Spots – My 2.1 decided while YHC was out of town to try to start a fire in the garage, he was successful in lighting sawdust soaked in gasoline on top of a CMU on fire and burning a plastic bucket. Needless to say, he was not thinking about the impacts that a fire in the garage could cause. YHC challenged the PAX to use others that have been there or others around us to look at our blind spots and look at the long-term impacts our actions might cause.

MOLESKIN:
YHC really enjoys the mornings away from my normal AOs. The community aspect that you get from all PAX within F3 Memphis is great. No matter what happens everyone is always encouraging and willing to put in work. During the four corners, it was great to see nobody taking a corner ‘off’ or sandbagging. Way to push yourselves this morning fellas and I look forward to seeing the Hurricane Hoedown on one of your Qs soon.