“You said we had 10 seconds!?!?”

THE SCENE:
Twilighty and about 40 degrees.  Warmed up quickly once PAX got moving.  Meter Maid set a Meter Maid record for lateness.

F3 WELCOME & DISCLAIMER
Aye.

WARM-O-RAMA:
SSH (IC) x 15
Forward Arm Circles (IC) x 15 – meant 10 but lost count
Reverse Arm Circles (IC) x 10 – ahh, back on track

Mosey to Skatepark (where you at, Slots??)

Box Jumps x 20
Merkins x 20
Bare Balls to the Wall

Mosey back to Startex

THA-THANG:
CMU AMRAP Sets with intervals of 1 minute of work and 10 seconds of rest

  • CMU Curls x 5 Sets
  • CMU Squats x 5 Sets
  • Mosey Recovery Lap
  • CMU Overhead Presses x 2 Sets (I had planned 5 Sets but realized that I was not going to be able to make it through that many and thus couldn’t ask the PAX to)
  • Flutter Kicks with CMU Held High x 5
  • Merkins on CMU x 5 Sets
  • Mosey Recovery Lap

MARY:
None

COUNT-OFF & NAME-O-RAMA
16 (no FNGs): Captain Obvious, U-Rock, Black Diamond, CapriSun, Hacksaw, Peeping Tom, Pops, Dial-Up, Coach K, Steinbrenner, Nature Boy, Yardsale, C-Lo, Anklet, Meter Maid, 1040

CIRCLE OF TRUST/BOM:
Who is your Jonathan?

In 1 Samuel, Daniel is being pursued by Saul and his army and is under the threat of death.  During what had to be the lowest point in David’s life to that point, Jonathan – the very son of Saul and probable successor to the Israeli throne – came to David and “strengthened his hand in God.”  Earlier in Samuel, the Bible describes the relationship between these two friends being “knit to the soul.”  When things are bleak for you, who is the man that reaches into the darkness to strengthen you?  Who is your Jonathan?

MOLESKIN:
Topics of discussion this morning included whether or not time was a physical dimension, the theory of relativity, the partnership/ownership structure of Meter Maid’s law firm, countless references to men doing things in less than 10 seconds and the dumpster fire that is Slack’s new logo.

Love these men and the work they put in, all why doing it with a smile and humor.

ANNOUNCEMENTS:
Check Announcements Channel in Slack for wreath removal project (1/19), STAR Course training ruck (1/19) and the Equinox challenge.  Pray for travel mercies for the PAX traveling to Nashville this weekend.

Pick your poison…..

THE SCENE: cool in the 40’s, perfect!
F3 WELCOME & DISCLAIMER

disclaimed!
WARM-O-RAMA:

SSH X 20, ARM CIRCLES X10-FORWARD AND BACKWARD, STRETCH ON YOUR OWN, AND A SHORT MOSEY.
THA-THANG:

PAX SPLIT UP INTO 4 TEAMS- THE Q GRACIOUSLY PROVIDED 4 PROPS FOR EACH TEAM, PROPS WERE: BATTLE ROPE, 35LB RUBBER SLAM BALL, A PAIR OF 35LB DUMBELLS, AND A TRACTOR TIRE.

EACH TEAM LINED UP AT EACH STATION FOR A RACE AGAINST EACH OTHER.

THE PLAN: TEAM 1: EACH PAX PERFORMED 40 BATTLE ROPE SWINGS- SQUATS WERE PERFORMED TILL YOUR TURN ON THE ROPE.

TEAM 2: PERFORMED 10 OVER THE SHOULDER SANDBAG THROWS, PAX PERFORMED SQUATS UNTIL THEIR TURN

TEAM 3: 10 DUMBLELL THRUSTERS, PAX PERFORMED SQUATS UNTIL TURN

TEAM 4: 5 TIRE FLIPS, SQUATS WHILE WAITING.

ONCE EVERY PAX FINISHED THEIR REPS ON THE OBJECT THE WHOLE TEAM SPRINTED TO THE END OF THE LOT AND BACK(1/4 MILE) TO FINISH.

THE TEAM THAT WON EACH ROUND PICKED THE MOVEMENT FOR TEAMS ON THE NEXT ROUND.  PAX CHOSE: MONKEYHUMPERS, BURPEES, SSH, MERKINS, LBC’S, SQUATS, FLUTTER KICKS.

EACH TEAM PERFORMED 2 ROUNDS AT EACH OBJECT.

MARY:

FLUTTER KICKS WITH TIME REMAINING-2 MINUTES.
COUNT-OFF & NAME-O-RAMA
16, ESCARGO, COACH K, ROCKET LAUNCHER, MONEYBAGS, VECTOR, BLACK DIAMOND, DIAL UP, NISSAN, STEINBRENNER, C LO, BILLY BLANKS, CHEESESTEAK, SLICNUT, CAPTAIN OBVIOUS, MURSE, BARNEY,
CIRCLE OF TRUST/BOM:
MATTHEW 28;18-20- GO AND MAKE DISCIPLES…….AND TEACH THESE NEW DISCIPLES ALL MY COMMANDS.

Q SPOKE ON THE IMPORTANCE OF THE GREAT COMMISSION AND THE COMMAND TO GO AND MAKE DISCIPLES.  DISCIPLE MEANS STUDENT AND JESUS SPECIFICALLY SAID TO TEACH NEW DISCIPLES IN THIS PASSAGE.  IN OTHER WORDS LEARN THEN TEACH OTHERS WHAT YOU HAVE LEARNED.  THE HIGH IMPACT MAN OF TODAY SHOULD BE LEADING OTHERS THE WAY CHRIST LED HIS DISCIPLES.  IF YOU ARENT TEACHING THEN YOU SHOULD AT LEAST BE LEARNING.  IT IS VERY CLEAR WHAT JESUS IS ASKING OF US IN THIS PASSAGE.  DONT FALL BEHIND, PUSH FORWARD DAILY TO BE MORE LIKE CHRIST AND TELL OTHERS ABOUT HIM!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Dora Explora’d The Stables

THE SCENE: Yep, still cold out. 1/15/19
F3 WELCOME & DISCLAIMER
Welcome – Check. Disclaim – Check.
WARM-O-RAMA:
5 SSH because that is what we do in F3. SSH first.
THA-THANG:
  • Merkin Mile
  • Dora Explores the Stables
    • 100 pullups as a team (can modify to hanging if needed. 2 seconds counts as 1 rep). While P1 does pullups, P2 farmer carries CMUs to the end of the lot, leaves CMUs and sprints back. Once back, P1 sprints to CMUs at end of lot and farmer carries them back.
    • 200 CMU curls then shoulder press. (1 curl, when at the top of the curl, do a shoulder press). P2 does 25 BBSU and then switches.
    • 300 Squats, butt to CMU. P1 exercises, P2 runs to end of stables and back.
      • Only made it through 150 before moseying back to startex.
MARY
  • Keep feet up the whole time, got through 2 rounds before time.
    • Hold 6 inches – 10 IC
    • Flutter kicks – 10 IC
    • Flutter kicks (hands up) – 10 IC
COUNT-OFF & NAME-O-RAMA
6 PAX – O FNG (Woody, Hot-N-Ready, Speaker, Watchita, Sparky, U-Rock QIC)
CIRCLE OF TRUST/BOM:
“Don’t store up for yourselves treasures   on earth, where moth and rust destroy and where thieves break in and steal.  But store up for yourselves treasures in heaven,  where neither moth nor rust destroys, and where thieves don’t break in and steal.  For where your treasure is, there your heart will be also.
Matthew 6:19‭-‬21 CSB
The question that I need to ask myself is where have I decided that my reward is at? Where is my payoff for all of the day to day grinding that I am doing. Right now, I would say that I am doing my day to day for a payout in earthly things. The problem with this is these things are temporal.
Temporal things are terrible things to put my hope and my happiness.
  1. Cannot call these things “the best” or “most valuable”. They should not even compare to the Glory of knowing and loving and serving Christ
  2. Cannot strive to have more of these because enough is never enough
    • We never know when to stop. Once you get a taste of something sweet, that is your new baseline so you need more. The process just repeats itself over and over and over.
  3. Cannot confide in these things to be our supply and security in the future
    • If our hope is in the stuff that we acquire, we shift our priorities in the day to day life. We will focus less on the pursuit of knowing Christ and more on the acquisition of the things that we think sustain us.
  4. Cannot “content” ourselves with them.
  • There are two main issues with laying up our treasure on earth – decay and loss:
    1. Everything on earth has a principle of death and decay. They will either rust and rot from the inside out or be eaten from the outside in.
    2. Wherever there is treasure, there will be someone out there trying to steal it.
MOLESKIN:
100 pull-ups are a lot of pull ups.
ANNOUNCEMENTS:
VAPE session tonight at RP tracks
Equinox challenge.
Q source lunch.

Crucible 2019

THE CRUCIBLE

cru·ci·ble
/ˈkro͞osəb(ə)l/
noun
noun: crucible; plural noun: crucibles
a situation of severe trial, or in which different elements interact, leading to the creation of something new.
“their relationship was forged in the crucible of war”

Get ready for the Crucible, an event that will challenge the pax of F3 Memphis to come out the other side better MEN.

March 30, 2019 the pax will gather at Old Forest at 0600 for our first Crucible.  We will travel(RUN) to 5 different AO’s across the region(14+ miles) with a 20-minute beatdown at each AO, led by the HIM of F3 Memphis.
Begin preparing your souls for a 3+ hour endurance event hosted by Shoestring, our 1stF Q.  We will run as a group with no man left behind. We will have a Q for each of the 20 minute beatdowns at the designated AO’s.  There is no fee for entry and this will test the pax physical abilities.
The AO’s we will visit:
Old Forest (startex)
Sandlot
Barracks
Bermuda Triangle
Blazing Saddles (endex)

19×77’s — Anyone listening?

THE SCENE: Upper 20’s
F3 WELCOME & DISCLAIMER  disclaimed
WARM-O-RAMA:

11x ssh ic —-11x merkins ic

Quoted Tony Horton

“The joy of discipline OR the pain of regret. Which will it be today?”

Discipline requires a constant 24/7 effort.

THA-THANG:
Quick 4 min jog to the 50 yard line of the GHS football stadium.

42x reverse crunches    (leg extensions upwards and outwards)

3 short minutes of plank (plenty of high/low planks and merkins) on  my command.

19×77’s –(birth year)–19x 77 yard sprints to the endzone and back with very little recovery time between them.  After the 1st 10 reps our lungs were screaming and hearts were a pounding.   I offered to call an audible but the men wanted to finish the sprints. (Looks like my warm-a-rama quote and quick talk worked)

Quick stroll up and down the bleachers on our way to the stables for 3 rounds of pull ups with the lights on.

Mosey back to flag.

MARY:
5 min of mary — 1 min of stargazers
COUNT-OFF & NAME-O-RAMA 
14pax – 1x fng (Colonel Sanders)

CIRCLE OF TRUST/BOM:
My 5yr old daughter called me out the other day about not listening to her describe her drawing.  So I started to make a effort to being a better listener.  It has opened my eyes to so much more joy. But at the same time I started to notice how few people in this world actually listen to me. People are quick to assume they know where the conversation is going and mentally check out if it isn’t what they want to talk about. It has proven difficult to have a real conversation with anyone the last few weeks.              It’s easy to talk but it takes effort to be a good listener. BE A LISTENER
MOLESKIN:
Today was a blast!

The mumble-laughter was excellent!

The guys put in a solid effort as always.

U-Rock cashed in on doing 10x merkins per FNG at BS.

Everyone did 10x penalty burpees for the train.

*There isn’t a helicopter penalty yet but it did interrupt our stargazers.

2x11s

THE SCENE: 50 degrees. In January. Unreal. Thanks Sky Q
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20
High plank x 60 s
THA-THANG:
Captain O let me know the pristine football field was open for business today.
We mosied to the moist baseball field. 

11s – Captain Thor and Hand Release Merkins
Partner-up for 20 pattycake merkins
Focus on form: 20 Perfect Squats (demonstrated by Cheesesteak)
11s – Jump Squats and BBSUs

Mosey back near startex for an Indian wall sit-off. Hold the wall position as long as you can, 20 penalty burpees when you decide to throw in the towel. O Positive barely held off an FNG (now named Footsy).

MARY:
Dealer’s choice:
Flutterkicks (YHC)
Low Plank hold (Cheesesteak)
LBCs (Pops)
Hello Dolly (Halpert)
Jane Fonda (Slicnut)
BBSUs (Woody)
Pickle pounders (Captain Obvious) 

COUNT-OFF & NAME-O-RAMA
34 (3 FNG – Footsy, Kimbo, Implants)

CIRCLE OF TRUST/BOM:
What is your identity? I’m a big Clemson fan. We have a game tonight (aka the natty). I’d really enjoy winning. However, I have not actually contributed meaningfully to any of the team’s success this season. It’s great to be fan, but don’t let that become your identity. Same goes for your job, your bank account, your fitness level. These are good things. They aren’t identities. 

My identity is in Jesus Christ. It isn’t about anything I’ve done but what He has already done for me. 

MOLESKIN:
Huge crowd for KOTB. The fine men of the Levee have done an excellent job building a culture of EHing. However, I get the sense that these HIM know there’s so much more on the line than bragging rights. They want brothers to show up for the benefit of both the individual and the entire brotherhood. 

Fantastic crowd afterwards at the Creamery. Barracks brothers – there’s a creamery coming soon near you, check it out! In possibly my favorite naming moment in my short 9 months in F3, Kimbo was named as such based on his first kiss. During coffeeteria, it was determined to be a strong possibility that this could be in reference to the M of current PAX and championship EHer Halpert. Meter Maid summed it up best, “If I get fired today at work, it will still be a great day!”

Work Till We Can’t Hack It

THE SCENE: The Levee – 47 with a mist.

QIC: Snowman

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Mosey around lot
  • Daisy Pickers x15 (IC)
  • IWs x 25 (IC)

THA-THANG:
Baseball field entrance. All exercises are done to muscle failure.  Each round is 10 minutes long.

  • Round 1:
    • Box Jumps/Merkins/Flutter Kicks
    • Rinse Repeat till time
  • Round 2
    • Prisoner Squats/Dips/LBCs
    • Rinse Repeat till time
    • Run around the bathrooms after failure on each exercise
  • Round 3
    • Jump lunges/Dry Docs/BBSUs
    • Same as above
  • Round 4:
    • Sumo squats/Irkins/Leg Raises
    • Same as above till 6:15

MARY:
None
COUNT-OFF & NAME-O-RAMA
13 PAX (0 FNGs)
CIRCLE OF TRUST/BOM:
Little over 1 year since my first F3 post and I have seen a lot of personal growth in the 3 F’s that are foundation of F3.  My goal in the next year is to use that growth to give back to my community as a leader which is the mission of F3. That starts in the home and extends outward to community organizations.  Challenge to myself and the PAX was to not fear failure and use the leadership tools that F3 offers to serve your community.
MOLESKIN:
Theme of the workout was pushing yourself to failure so all PAX get equally smoked.  Great mumblechatter this morning and good to see Wide Right back out.  Creamery oatmeal was delish.
ANNOUNCEMENTS:
So many ruckership options this weekend.  Free oatmeal month at the Creamery.

Giddy up, boyz…

THE SCENE: Blazing Saddle;38 degrees and balmy

F3 WELCOME & DISCLAIMER:  Disclaimed

*Mosey to Stables for C.O.P. (Circle of Pain) and Pull-Ups

  • Captain Morgans x 28 second hold IC
  • Arm Circles (straight ahead) x 28 IC
  • Pull-Ups AMRAP x 3 rounds OYO

*Mosey back to Startex

THA THANG:

  • Sprint to other end of parking lot x 10 and back x 10 OYO
  • Perform (1) Merkin then sprint to other end of parking lot and perform 2 Merkins then sprint back and perform 3 Merkins…you get the picture. Down 8 times then back 7 times=15 sprints OYO=(120) Merkins
  • Perform (1) Burpee then sprint to other end, repeat as above. Down 5 times then back 5 times=10 sprints OYO=(55) Burpees
  • Perform (1) 8-ct Bodybuilder then sprint to other end, repeat as above.  Down 3 times then back 2 times=5 sprints OYO=(15) 8-ct

MARY:

  • LBC x 28 IC

COUNT-OFF and NAME-O-RAMA:

4; Woody, U-Rock, Watchita and O Positive (YHC)

CIRCLE OF TRUST/BOM:

With the New Year upon us, let us not get consumed with our problems, goals, insecurities; instead, let us focus our time and energies on disrupting our self-imposed ‘status quo’s and go be High Impact Men (HIM) for our families and communities.  A great place to start is in the gloom with your brothers while the M and 2.0’s rest and watch how our Concentrica’s will be positively impacted by our personal growth and leadership.

Men should do hard things.  Together.

MOLESKIN:
This was a smokefest.  Shoulders, down and backs (2.0 miles), merkins (120), burpees (55), 8-ct body builders (15)…oh, my.  Awesome 2ndF.  YHC even broke out the fine china for PLC.

ANNOUNCEMENTS:
That is what the Pre-blast is for.

SYITG

Sprints, Sandmans, Batwings, Oh My…Levee 12/31 Halpert on Q

THE SCENE:  60 degrees, misty.  Rainy day playlist on the waterproof Bose speaker was present for the duration.

F3 WELCOME & DISCLAIMER:  Given, no FNGs, wet out, be careful, exercises are suggestions only, modify as necessary


WARM-O-RAMA:
  SSH x25 IC, Daisy Pickers x10 IC, Merkins x10 IC, 1 min OYO stretching

THA-THANG:

Mosey around parking lot to preset markers approximately 75 yards apart.

All in cadence today.

2 orange markers 75 yds apart.  The PAX will do 25 reps at each marker IC with a sprint to the next marker.  Back and forth.  

Squats x25 IC

> Sprint 75 yards to marker 2

LBCs x25 IC

> Sprint 75 yards back to marker 1

Rinse and repeat for 3 total circuits of above.

Mosey to baseball field #2 to left field foul line.

PAX meets the 60lb sandbag on a 100 ft rope extended into center field.

Enter the Sandman.  PAX are numbered 1-11.

In order, PAX rotate seated row sandbag pulls into themselves.  While pulling, sandman has chosen an exercise for the PAX to complete 25 repetitions. 

PAX mosey to grab some wall by concession stand.

Derkins x10 IC

Dips x10 IC

Derkins x10 IC

Dips x10 IC

Erkins x10 IC

Mosey to Endex for Mary.

MARY:

Batwings:  25 4ct reps each without dropping your arms (forward arm circles, reverse arm circles, seal claps, OH claps)

Thors to 5BBSUs x 20 American Hammers

Time left on the clock….

Capt Obvious Qs Hello Dollys x15 IC

Pops Qs flutter kicks IC x25

Snowman Qs box cutters x10 IC

COUNT-OFF & NAME-O-RAMA
11 PAX (0 FNGs) Snowman, Captain Obvious, 1040, Sully, Steinbrenner, Pablo, Pops, Black Diamond, Anklet, Dial-up, and YHC Halpert on Q

CIRCLE OF TRUST/BOM:

“The grace of the Lord Jesus be with all. Amen.”    Revelation 22:21 ESV. The last words that Christ leaves us with in the Bible are that His Grace be with us all.  Until he returns again!  And, he’s coming soon!

Word for 2019 – Grace? Prayer?  What will your word be for 2019?  

“I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing.”   John 15:5 ESV

Spiritual, family, physical, financial, career – Figure out something you can improve on and accelerate in each of these areas in 2019.

What guys in your concentrica need something like F3?  Do you have an EH list?  I do, got one coming tomorrow and another coming on Wednesday.

MOLESKIN:
If you do not have a note in your phone running with F3 EH list as the title, YOU SHOULD.  Keep these guys top of mind.  Send them notes.  They need you to keep after them until they post, and when they post, stay with them to have some two way accountability.

ANNOUNCEMENTS:
Convergence at Mothership on 1/1 @ 7AM.  Be there and EH a friend!

#CHEESESTEAKCREAMERY (12-21-18)

THE SCENE:
Dark, early, not terribly cold. On-time start.

F3 WELCOME & DISCLAIMER
All welcomed; disclaimer given.

WARM-O-RAMA:
Mosey around the small parking lot.
SSHs x20 IC.
Abe Vigodas x10 IC.

THA THANG:
Mosey to the football field parking lot.

SSHs x15-ish IC until the PAX insulted YHC’s form.

Modified DORA
In pairs while partner ran 150-ish yards: 100 burpees, 200 BBS, 300 squats, 100-ish BBS, and 25-ish burpees (ran out of time – having too much fun!).

MARY:
Flutter kicks until all PAX had finished the mosey back from the parking lot.
Reverse box cutters until 6:15.

COUNT-OFF & NAME-O-RAMA
15 PAX (1 FNG Peeping Tom): U-Rock, Watchita, Slicnut, Hacksaw, Peeping Tom, 1040, Coach K, Steinbrenner, Cheesesteak, Captain Obvious, Sparky, C-Lo, Nature Boy, Capri Sun, Meter Maid (QIC)).

CIRCLE OF TRUST/BOM:
A friend and mentor accidentally sent me an e-mail the night before the Q about A Charlie Brown Christmas, which YHC thought was the perfect thing to share with the PAX.  Brief summary of the article (link here: https://www.crosswalk.com/special-coverage/christmas-and-advent/just-drop-the-blanket-the-moment-you-never-noticed-in-a-charlie-brown-christmas.html):

Linus is most associated with his ever-present security blanket. Throughout the story of Peanuts, Lucy, Snoopy, Sally and others all work to no avail to separate Linus from his blanket. And even though his security blanket remains a major source of ridicule for the otherwise mature and thoughtful Linus, he simply refuses to give it up. Until, that is, the moment in the movie when Linus drops the blanket as he recites the Christmas story.  Notably, the specific moment he drops the blanket is when reciting the words “fear not.”  As the author of the article states, “The birth of Jesus allows us to simply drop the false security we have been grasping so tightly, and learn to trust and cling to Him instead.”

In another post (https://www.crosswalk.com/special-coverage/christmas-and-advent/drop-the-blanket-the-rest-of-linus-s-story-from-a-charlie-brown-christmas.html), the article’s author notes that at the end of the scene, Linus picks the blanket back up.  Like Linus, we often go back to our security blankets.  YHC challenged the PAX to lay down their security blankets for good.

MOLESKIN:
The PAX were sad Snowman was sick and had to miss.

During the DORA, the first group of running PAX ran about twice as far as YHC intended. The PAX stuck with it and went that distance the rest of the time (until the very end when we were short on time).  What effort from the PAX!

#CHEESESTEAKCREAMERY day was a resounding success. I expect Cheesesteak will come to The Creamery with us on a regular basis now.  Next up: #GETPOPSTOTHECREAMERY