Ropes and Tires

THE SCENE: Wet and muggy but not raining
F3 WELCOME & DISCLAIMER —-
WARM-O-RAMA:

ssh, arm circles
THA-THANG:
Stations

We changed stations when the last pax finished pulling the tire in and then dragged out to its starting point. Aprox 3 min

  • around the world with cmu
  • 100ft rope pull w tire
  • squat press w cmu
  • 100ft rope pull w tire
  • 12 lbs curls
  • chain work
  • 115ft rope pull w tire
  • pickle pounders
  • post driver lifts
  • 100ft rope pull w tire
  • monkey humpers
  • uneven merkins
  • stargazers

Mosey around the center

MARY:
8 min of mary was brutal
COUNT-OFF & NAME-O-RAMA
NatureBoy, Pops, MeterMaid, U-Rock, Lochte, Wachita, StevenKing, SayWhat, Sparky-Q
CIRCLE OF TRUST/BOM:
We aren’t getting any younger and we should be taking full advantage being able to make memories with the family. Eventually we’ll have more time to do so but we won’t be healthy enough to do so.

“It’s not the years in your life….it’s the life in your years”
MOLESKIN:
Our muddy hard morning didn’t leave room for much mumblechatter.

Upper bodies were roasted.

ANNOUNCEMENTS:
na

Bear Crawl 11s at the Saddle

THE SCENE:
Pleasant. Damp ground. Thick, damp air. 

F3 WELCOME & DISCLAIMER:
Expertly given.

WARM-O-RAMA:
SSH x25; Daisy Pickers x10; Imperial Walkers x15; Tempo Squat (Barracks style) x10; hold the last squat; Smurf Jacks x10

THA-THANG:
MOSEY! The PAX hit the long road and made their way to the stables. Pair up. PAX did 25 pull-ups each, with partner assist if necessary. 

MOSEY! We made our way to the bench cluster near the playground, where stay-at-home moms and nannies check Facebook on their phones while their kids do who-knows-what 40 yards away. 

3 sets of:
Bulgarian split squats x8 (each leg)
Derkins x10

MOSEY! We meandered around to the tennis courts and lined up on the doubles sideline. 

11s:
Starting on the sideline, perform 10 Carolina Dry Docks. Bear crawl to the far sideline and perform one jump squat. Crawl bear back to start, 9 dry docks, bear crawl, 2 jump squats, crawl bear, etc. 

PAX who finished early were rewarded by reversing the ladder while waiting for the others to finish.

Our 11s were interrupted right at 0600 when we heard a train approaching. We were all awarded a 10 burpee prize.

MOSEY! We started to make our way out of the tennis courts – JUST KIDDING! Back to the sideline!

Suicides: Near sideline to far sideline on Court 1, then near sideline on Court 1 to near sideline on Court 2, then near sideline on Court 1 to far sideline on Court 2. Two rounds.

MOSEY! Back to the flag for some Mary. 

MARY:
Shoulder taps x15
Annie x8 each arm
V-ups x15
Box cutter x15
Reverse box cutter x20 (Billy Blanks)
American hammer x15 (Flipper)

COUNT-OFF & NAME-O-RAMA
9 PAX: Proton (Knoxville), Slicnut, Webelo, Flipper, U-Rock, Billy Blanks, Watchita, Jimmy Neutron (FNG), Soybean (QIC)

CIRCLE OF TRUST/BOM:
YHC encouraged the PAX to recruit a Shield Lock group to lean on for accountability. I’ve been meeting for a few months now with a group of guys I see regularly throughout the week. We ruck at 5:30 AM once every two weeks. Having other men who will ask difficult questions and challenge you is critically important to you becoming the kind of man you want to be. Read the Q Source article linked below and get a group going.

https://f3nation.com/2019/03/26/shield-lock-q1-7/

MOLESKIN:
Great group this morning – the mumblechatter is always strong when Billy Blanks is around. Welcome Jimmy Neutron, who is a nuclear physicist at St. Jude. 

2nd Place Finish at the Saddle

THE SCENE: 60s, cool morning for June
F3 WELCOME & DISCLAIMER
Done. Done.

WARM-O-RAMA:

SSH x 20 IC
Daisy Pickers x 10 IC
Imperial Walkers x 16 IC
Arm Circles x 20 IC
Mosey to Field

THA-THANG:

Ring of Fire
Round 1- 10 Merkins, PAX SSH
Round 2- 10 Burpees, PAX LBCs
Round 3- 10 Squats, PAX Flutterkicks
Round 4- 10 SSH, PAX Merkins
Round 5- 10 LBCs, PAX Burpees
Round 6- 10 Flutterkicks, PAX Squats

Mosey to Horse Stables
3 x 10 Pull-ups
Mosey Around Stables and to the Horse Arena

11s- Squats -run stairs- Dips

Mosey to Former Startex
Partner up, one PAX performs Mountain Climbers, partner PAX runs parking lot.

MARY
20 BBS IC
20 American Hammers IC
Planks
LBCs OYO

COUNT-OFF & NAME-O-RAMA
6 PAX, no FNGs (U-Rock, Woody, Billy Blanks, Speaker, Sparky, Watchita)

CIRCLE OF TRUST/BOM:
Taken from Extreme Ownership

“In order to convince and inspire others to follow and accomplish a mission, a leader must be a true believer in the mission. Even when others doubt or are asking is it worth it, a leader must believe.”

“Leaders must always operate with the understanding that they are part of something bigger than themselves and their own personal interests.”

MOLESKIN:
Blazing Saddles placed second at the Horse Show, and we have a 2nd place ribbon to prove it.

ANNOUNCEMENTS:
Watch Slack for opportunities to assist Meter Maid, Pops and neighbors.

Speed Dating co-q’s

THE SCENE: mid 70’s and the restless horseflesh added an uneasiness I imagine similar to that experienced during the predawn hours of a cattle drive.  
F3 WELCOME & DISCLAIMER:  Standard disclaiming.   

WARM-O-RAMA:  Stretching IC, touch your toes, straight, right over, left over, down to the middle, shoulder stretch.  21’s, success, mosey to flag pole 
THA-THANG:
Everybody is a q for this workout.  Partnered up and the PAX pairs picked an orange pin flag station facing one another.  A total of 20 orange pin flags set at 5 m intervals stretched across the ‘notasport’ field from the flag pole to the benches.  At each station two index cards were placed each with an exercise written on them.  

PAX instructed to take turns q’ing, or leading one of the exercises in cadence (while participating, no clip board q’ing).  Each exercise would be AMRAP at 1 minute intervals.  QIC kept the time and called halt.  PAX who q’ed his station for the 1st minute would switch roles with his partner for the 2nd exercise.  The 2nd PAX would then q the other exercise IC.  Once each PAX had a shot at leading an exercise at the station (2 sets of 1 minute each) all stations would rotate down the line.  

  • 10 stations, 20 exercises
  • LBCs, BBSUs, Merkins, Burpees, Squats, Jump Squats, Freddy Mercury, Hello Dolly, Jump Lunges, Monkey Humpers, Box Jumps, Step Ups, Overhead Presses, 8 count Body Builders, Carolina Dry Docks, SSHs, Dips, Declined Merkins . . . 
  • Mosey inserted in between, down the road and back, halfway through.

MARY:  2 stations were devoted to her.
COUNT-OFF & NAME-O-RAMA
10 PAX (0 FNGs); Beauty Shop, Billy Blanks, Hot N’Ready, Diablo, Sparky, U Rock, Echo, Woody, Watchita, Tomb Raider 
CIRCLE OF TRUST/BOM:
The 4rth core principle.

Cheesesteak had an excellent comment last Friday (don’t tell him I said so, he doesn’t need the ego boost).  He mentioned the importance of the 4rth core principle; F3 workouts are led by men who aren’t professionals in a peer rotating fashion.  

It is important to train up a man to lead and to lead with confidence.  We acknowledge that a successful q often comes with experience but it is important to have a healthy q rotation.  Different minds, different perspectives, and different creative patterns continue the growth process in each one of us.  How boring would it be if everyone was like us.  Training to lead should begin on day one for an FNG.  The day of the vQ should be a sacred right of passage (a bit dramatic here).  

Those PAX with the most q experience are doing others a disservice if they do not allow and equip others to lead.  We are all thankful for Shoestrings q schools and his example.


MOLESKIN:
A little yippy dog tried to attack the PAX.  I would have loved to have had the opportunity to boot it over the stables.  

Billy Blanks hates horses.  

Configuring the pin flag stations in a large circle and rotating clockwise would have been better.  Also, a rotation of the partners would have been interesting and allowed one another to briefly critique each other.  Finally, I meant to leave time left at the end to circle up and have each PAX lead the group in an exercise of his choosing IC.  Alas, not this q.

ANNOUNCEMENTS:
Keep praying for Billy Blanks and M in their adoption process.

Killer B’s at Blazing Saddle

THE SCENE:  Nice, 70-ish with a gentle breeze.  The Blazing Saddle grounds in ship shape.  Pop-up stable tents ready.  Anticipation in the air as the Charity Horse Show approaches, just days away.
F3 WELCOME & DISCLAIMER:  Done… and done again (after Meter Maid’s arrival)
WARM-O-RAMA:

15 Side Straddle Hop (standard) IC
15 Side Straddle Hop (fast tempo) IC
11 Abe Vigoda (“old man style” windmills) IC
10 Daisy Pickers (slow) IC
14 Frankensteins (alternating high kicks) IC
1 minute Back Planks
10 CMU Curl, Lift, and Press (upper body combo warm-up) IC
THA-THANG:
Mosey to playground
10 celebratory Burpees during interruption by train OYO
BLIMPS across field to Poplar Pike
(Back Planks till ALL IN)
Apple Turnovers back across field to playground
Mosey over gravel trail around horse arena to stables
(mumblechatter till ALL IN)
28 Burp-Ups OYO
Mosey back to shovel flag and CMUs
(Blades of Steel OYO on CMU till ALL IN)
Mosey with CMU to fountain.
11 Blockees OYO
28 Block-weighted Dips OYO
Mosey with CMU back to shovel flag
COUNT-OFF & NAME-O-RAMA
8 PAX (1 FNG) – White Collar (FNG), Hot-N-Ready, Cheesesteak, Speaker, Kudzu, Woody, Meter Maid, Webelo (QIC)
CIRCLE OF TRUST/BOM:
Actively tend to the important relationships in your life to prevent the natural deterioration that occurs over time by doing nothing.
MOLESKIN:
Think of the important relationships in your life like a garden or flower bed… if you do nothing, what eventually happens?  Weeds invade.  And if it is not addressed, they get out of control and basically choke out whatever plant is attempting to survive.  On the other hand, if you are disciplined to invest in your relationships (2nd F, marriage classes or counselling, dates with kids, etc.), you will be better positioned to defend those important relationships from the effect of our broken world- to infect with its brokenness at any opportunity.  Relationships will be more likely to thrive in an environment where they are proactively tended to.  Seek accountability among other brothers.
ANNOUNCEMENTS:
None that I know of right now… check Slack annoucements or mumblechatter for the latest news and updates.

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.

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.

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.

Buddy Day

THE SCENE: Perfect temperature, little overcast, with a light shower at the end to keep us cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Announced it would be buddy day and everyone partnered up with another member roughly equivalent in size.

  • Daisy Pickers x10
  • Overhead Arm Pulls x10
  • Windmills x10

THA-THANG:
The theme of buddy day carried into everything we did. 5 gallon water jugs and a 40 lb. sandbag were made available as ‘alternate’ buddies.

  • 50m buddy carry

Then we mosied over to the horse stables and set up four workout stations for buddy pairs to distribute at. Each station was assigned a buddy workout that involved both parties. We did the exercise for a minute, switched positions with our buddies, then exercised for another minute before rotating stations. We rotated through all stations twice.

  • Buddy assisted pullups (buddy supports the ankles of their buddy doing pullups)
  • Sit-Ups (buddy holds the ankles / feet of their buddy doing situps)
  • Buddy assisted military press (buddy pushes down on their buddy’s hands as they push vertically while seated)
  • Buddy assisted leg throws (buddy stands over the member who is lying on the ground and as they raise their legs, the buddy pushes them down)

MARY:

  • Buddy pairs lined up and took turns sprinting down and back (~100m) for 5 rounds
  • Final 50m buddy carry

COUNT-OFF & NAME-O-RAMA
12 PAX

  1. Rocket Launcher
  2. Blart
  3. Speaker
  4. Kudzu
  5. Webelo
  6. Sparky
  7. U-Rock
  8. Lochte
  9. Woody
  10. Nature Boy
  11. Billy Blanks
  12. Flipper

CIRCLE OF TRUST/BOM:
In life we have buddies everywhere. Buddies can be our SO at home, our coworkers, our friends. Buddies can be liabilities or assets. Usually they are both depending on the day. Everyone can step up and carry their buddy at the beginning, when they are well rested. But after struggle, after daily work that wears you out, carrying a buddy while exhausted can be a real test. As men and leaders, we should aspire to be the kind of people who strive to carry our buddies when we’re rested and when we’re not.
MOLESKIN:
Next time I need to dig into the lexicon database to iron out the names of the exercises I’m driving.
ANNOUNCEMENTS:
Brew Ruck 901 this Saturday!