The Riverboat Gambler

THE SCENE:  It was 74 and clear and a great Monday at The Levee
F3 WELCOME & DISCLAIMER

Welcome to F3

I am not a professional and you did not pay to be here

Know you limits, modify as needed

WARM-O-RAMA:

  • Side Straddle Hops X20
  • Arm Circles X20
  • Daisy Pickers X15
  • Mosey to Football Field
    THA-THANG:

10 PAX pushed hard today through Dealers Choice (Deck of Cards)

  • Reps equal face card value, no reps less than x5, Jacks =10, Queens = 11, Kings = 12 and Aces = 15
  • After 4 sets, Run 100 yds down and 100 yds back
  • Spades = Burpees
  • Diamonds = Squats and Lunges
  • Hearts = Merkins and Dive Bombers
  • Clubs = Big Boy Sit-ups and LBC’s

Return mosey to the flag
COUNT-OFF & NAME-O-RAMA
10 PAX with no FNG’s
CIRCLE OF TRUST/BOM:
Moneybags shared from John 15:5-6.  We talked about what it meant to “bear fruit” and staying intimately connected to God through making quiet time with prayer and scripture a priority.  Only then can we understand what God has planned for us and live out our potential and begin bearing fruit.  Becoming disconnected from God is an easy trap with busy lives which makes us unavailable and not useful for His purpose.  We need to encourage each other to abide in Christ which starts with meaningful time in prayer and studying His Word.

MOLESKIN:
I appreciate everyone joining me this am.  The work was tough, but everyone was encouraging each other.  Cheesesteak really helped to keep the pace fast for great cardio work.  I’m not sure about the other guys, but I will feel this one tomorrow.  I believe we got 35 sets in with four 200- yd runs.  Hard to keep track when your body is starved for oxygen.

 

Rucking with Dumb and Dumber

THE SCENE:  Perfect weather

F3 WELCOME & DISCLAIMER:  No FNG’s and warned PAX that we would be carrying railroad ties during the ruck. The big one was named Dumber and the small one was named Dumb.


WARM-O-RAMA:

Warm up with rucks off. Imperial Walkers – 15 IC, SSH – 10 IC, SSH – 10 IC Silent, 10 Penalty Burpees for not finishing together! Merkins 30 single count. Mosey around parking area to start. Rucks on for THA-THANG.
THA-THANG:
Two ruck teams carrying 1 railroad tie each for 1 lap around parking area. Halfway through 1 lap the railroad tie was moved to other PAX in the team. Once all 12 PAX made it back to start, Dumb and Dumber was gently dropped in the grass for the following PT with ruck. 10 reps on the first round and then reduced by 2 reps each round until PAX got to 4. PAX also had to Bearcrawl with ruck from start to Shovel Flag and back after round 1 and 3.

  • Zercher Squat
  • Overhead Weighted Situps
  • Front Squat and Press
  • Overhead Walking Lunge
  • Pushups

MARY:
Flutter Kicks 20 – IC , 12 Penalty Burpees
COUNT-OFF & NAME-O-RAMA
12 PAX with 1 Irish goodbye. Snowman, Woody, Slicnut, Captain Obvious, Money Bags, Roter, Harbaugh, Renfro, Pops, 10-40, Billy Blanks and Nature Boy
CIRCLE OF TRUST/BOM:
To support and encourage others
MOLESKIN:
Isaiah 35:3, Encourage the exhausted, and strengthen the feeble. We all get tired and need words of encouragement to press on. Be there for your brothers and family when they need you. They get tired and need encouragement as well!

ANNOUNCEMENTS:
City Ruck tonight, Pops on Q at the Mothership tomorrow.

Indian Ruck Run w/Midge

THE SCENE: The Levee.  Most of the Pax started the morning with a ruck before the Ruck bootcamp at 4:50.  The conversation was good and the fellas were nice and loose for the start of the ruck bootcamp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Daisy Pickers w/rucks off (IC) x 15
Stretch what ails ya (30 seconds)
Form 1 line/place rucks in front of you/5 seconds to ruck up

THA-THANG: PART 1
Several of the Levee PAX were unable to attend the ruck sim from the previous weekend so I wanted to highlight some of stuff we did and threw in some other stuff.  Started with the ruck PT.

8-Count Body Builders (IC) x 10
SSHs (IC) x 15
Soul Crushers (Burpee onto ruck, clean ruck, press ruck) (IC) x 10
Ruck Swings (IC) x 25
Flutter Kicks (IC) x 25
Squats (Ruck on back then front) (IC) x 15
Overhead Press (IC) x 20
Ruck-to-shoestrings (IC) x 20
Merkins at curb
Bear Crawl as team
Merkins at curb
Bear Crawl back as team

THA-THANG: PART 2
Indian Ruck w/Midge (75# sandbag via Bombay)
Man in front of line starts with Midge.
PAX rucks and man in back run rucks to the front.  Same as an Indian Run.
PAX continues the Indian Ruck with each man in back run rucking to the front.
Once man w/Midge is last in line he run rucks w/Midge to the front.
Once back in front, next man in line gets Midge with help from # 3 and 4 in line.
I believe every man got 3 rounds with Midge and a few others got a 4th round.

MARY:
No Mary.  We took the Indian Run/Ruck to the end.
COUNT-OFF & NAME-O-RAMA
9 PAX (No FNGs) Renfro, Billy Blanks, Wide Right, Meter Maid, Slicnut, Cheesesteak, Woody, Pops, Snowman (QIC)
CIRCLE OF TRUST/BOM:
From the F3 lexicon: CANDOR: Graciously telling the hard truth and demanding to hear it from others.

Changed things up from the typical COT and asked for the PAX to give some negatives and positives of my leadership during the workout.  The negatives outweighed the positives by far, but I expected it.

We will all become better leaders if we tell each other the hard truth.
MOLESKIN:
Took most of this from the ruck sim the previous weekend that Soybean Q’d.  I thought it was awesome.  Especially the use of Candor which gave our team leaders points to work on, and by the last portion of the sim they had things rolling pretty smooth.

I butchered the $*&%@ out of the cadence of most of the ruck PT, and did horrible job explaining the Indian Run Ruck thing.  Never seen the PAX so confused.  After the 1st round the PAX started working well as a team though.

Wide Right complained a lot.

ANNOUNCEMENTS:
City Ruck Friday 6/10.

Tabata, Chibatta

THE SCENE: Around 76-78 degrees
F3 WELCOME & DISCLAIMER 

Done


WARM-O-RAMA:

Ssh x15 ic 4ct

Merkins x 5 ic 4ct

Ssh x15 ic 4ct

Merkins x 5 ic 4ct

Windmills x 10 ic 4 ct

Imperial walkers x13 ic 4ct

Lap around parking lot

Stretch what ails ya

THA-THANG:

Mosey to baseball field

Tabatas–8 rounds of 20 seconds of work/10 seconds of rest.  30 sec between each full tabata

1-Pushups/squats

2-Dips

3-Run/walk

4-Pulse lunges (alternate legs)

5-Line hops

6-Pushups/groiners

7-Sprint/walk

“MARY”:

Fast feet on curb 30 sec x 2

Hip bridges 25 IC 4ct with a 30 sec hold at top until end

COUNT-OFF & NAME-O-RAMA
15 PAX (2 FNG)

Boudreaux and Harbaugh

CIRCLE OF TRUST/BOM:
Shared article about 9 attributes of being a real man:

1 A man commits to following a greater authority

2. He commits to sacrifice all else in the shadow of discipleship

3. He commits to determined, joyful obedience

4.He commits to spiritual discipline

5. He commits to abide in word of truth

6. He commits to growth and production, especially spiritual fruit

7 He commits to carry out God’s mission

8. He commits to love others faithfully

9. He commits to brotherhood and community

Reflect on these. Ask yourself if you are willing and able.  If you are having any secret sins, issues, need to talk. Please find someone: pastor, friend, therapist. Too many guys are thinking they are alone or strong enough to push through on their own. This can lead to the devil getting a foot in our homes. Take care of yourself so you can take care of others.

https://www.desiringgod.org/articles/nine-attributes-of-a-real-man

MOLESKIN:
The PAX felt pretty good about themselves and chirping away at the Q…then the running and lunges came which then created a quiet environment. Captain O almost splashed so I guess we should have done sprints at the end to try to work it out.  Great push by each man, but even better working as a group.
ANNOUNCEMENTS:
City Ruck this friday

Growruck is coming

 

Pre-season Iron Pax Challenge at The Levee

THE SCENE: Glorious scene at The Levee. Larry was nowhere to be found. Low 70’s with the moon setting while the sun was rising. Many PAX were early, but Meter Maid was not late…he just didn’t show.

F3 WELCOME & DISCLAIMER

Successfully delivered.

WARM-O-RAMA:

SSH x10IC
Imperial Walkers x10IC
Daisy Pickers x10IC
Arm Circles x10IC
Merkins x10IC
10 Burpees IC (on a 6-count, which was executed with a little mumblechatter)
Mosey to pristine turf

THA-THANG:

Iron Pax Pre-season challenge was our first exercise. It was rough.

25 hand release Merkins
100 yd bear crawl
25 hand release Merkins
100 yd bear crawl
 
Wide Right was a little fussy about this challenge, claiming it was for “littler people” but nonetheless he participated. Afterwards he complained about having three shoulder surgeries, but he also has three championship rings, so no pain no gain.
 
We then proceeded to a modified Ciabatta, completing 25 second AMRAPS of the following exercises with a 12 second rest in between:
 
Merkins
Hello Dolly
Squats
Groiners
Imperial Walkers
ATM’s
Jump Lunges
Overhead Claps
Flutter Kicks
Burpees
Russian Twists
 
100 yd sprint, 15 count rest
100 yd sprint, 15 count rest
 
It was so much, and Wide Right was still chattering, so we rinsed and repeated the 25 second AMRAP.
 
Mosey back to the flag

MARY:

Dealer’s Choice –  Hello Dolly x20 IC (Pops), BBSU (Wide Right), one more that I can’t remember

COUNT-OFF & NAME-O-RAMA
Woody, C-Lo, Raven, Wide Right, Vector (FNG), Sparky, Backseat, Moneybags, Billy Blanks, Barney, Slicnut, Pops, 1040, Cheesesteak

CIRCLE OF TRUST/BOM:
We often look forward to working hard with the PAX in the gloom, but we ought to be living on mission all throughout the day. One of the obstacles to being on mission is the selfishness that comes with wanting our own way, which has been a particular struggle for me recently. 

Colossians 4:2-6 gives us instructions towards what our mission looks like:

Continue steadfastly in prayer, being watchful in it with thanksgiving. At the same time, pray also for us, that God may open to us a door for the word, to declare the mystery of Christ, on account of which I am in prison— that I may make it clear, which is how I ought to speak.

Walk in wisdom toward outsiders, making the best use of the time. Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.

My two challenges are first to be thankful in prayer, which moves us towards gratitude instead of selfishness. Second, for our words to be gracious. That sounds feminine, but it’s not. It means we speak to people with dignity and respect, the way we want to be spoken to.  

MOLESKIN:
Wide Right loves the mumblechatter, but it’s all in good fun. I’d love to Q a workout that silences him…but that might be a near impossible task.

ANNOUNCEMENTS:
GrowRuck…wish I could go.

The Grand Tour

THE SCENE: Hot and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Slaughter Starter: 10 Burpees OYO

Mosey around Parking Lot

Bat Wings IC x 20

SSH IC x 25

THA-THANG:

  • Mosey to hill behind the Baseball Field
  • The Hill: Partner up for 150 total merkins – one partner on merkins while the other sprints up and down the hill 4 times (LBC until all in)
  • Mosey to the next Baseball Field
  • Baseball Field: Bearcrawl the bases (SSH until all in)
  • Mosey towards tennis courts (stop midway for 30 dips)
  • Tennis Courts: Across the 2 courts the PAX performed Lunges, Crab Walks, Frog Jumps, Sprint (SSH until all in after each exercise)
  • Mosey to Skate Park (stop midway and Al Gore until all in)
  • Skate Park: Wall Jumps x 20 (Incline Merkin until all in)
  • Bear Balls to the Wall
  • Mosey to Restroom Building near Start Ex
  • Derkins x 25 OYO (Dips until all in)
  • Incline Merkins x 25 OYO (Dips until all in)
  • Mosey around lot

MARY:
Hello Dolly IC x 25

LBC IC x 15

Flutter Kicks IC until time was called
COUNT-OFF & NAME-O-RAMA
14 PAX: Corky, Meter Maid, 1040, Shoestring, Woody, Captain Obvious, Backseat, Wide Right, Slicnut, Billy Blanks, Snowman, Bombay, Nature Boy, Pops
CIRCLE OF TRUST/BOM:
John 10:11-12 Jesus said “I am the Good Shepherd. The Good Shepherd lays down his life for the sheep. The hired hand, who is not the shepherd and does not own the sheep, sees the wolf coming and leaves the sheep and runs away.

Be the Good Shepherd not the hired hand.

 

 

Bear Crawls to Mumblechatterville

THE SCENE:  A perfect Day for Bearcrawls on the under utilized baseball field. 100% chance of Rain and Pain.
F3 WELCOME & DISCLAIMER

F3 Mission: Plant, Grow and Serve small workout groups for the invigoration of male community leadership.


WARM-O-RAMA:

  • Ruck Off
    • 20 Daisy Pickers (IC)
    • 2 Minute AMRAP: BBS
      • This is when the mumblechatter  train came into the station.
  • Ruck On
    • 2 Minute AMRAP: Hand Release Merkins ( AKA: The Anit-Slots Merkin)
      • This is when half the PAX (Primarily Slicknut and Wide Right) started to really fire up the Mumblechatter!

THA-THANG:
Ruck to baseball field with CMU.(roughly 70 yrads away) PAX lined up in the out field between second and third facing the Left field fence.  This is when the train left the station, destination Mumblechatterville!

  • 10 Hand Release burpees jumping over CMU between reps
  • Bearcrawl with CMU 70 yards to the left field fence.
  • 10 Hand Release Merkins with CMU.  (CMU was pulled side to side while in the ready position)
  • Bearcrawl with CMU 70 yards back to starting point.  (Snowman chucked his CMU about 10 yards!)  Warning was given to the PAX, “There will be penalties for broke CMUs)
    • Nature Boy asked how many PAX
    • I could not answer, so we all did 8 Hand release Burpees.
  • 10 Squat Thruster with CMU
  • Bearcrawl with CMU 70 yards to the left field fence.
  • 10 CMU Over Head Press (IC)
  • Bearcrawl with CMU 70 yards back to starting point.
  • 10 CMU Curls into Over Head Press (IC)
  • Bearcrawl 50ish Yards to  left field fence.  (PAX was saved by the bell)

While the PAX was busy Mumblechattering while completing the THANG, one by one each HIM had a wongerfull opportunity to pull Mickey 140ish yards.  To make it a  little more sucky, I added a 25# sand back to Mickey.

*Every exercise was performed with Ruck on.

MARY:

Ring of Fire: PAX circled up in the Merkin ready position.  While one HIM would bearcrawl around the Ring of Fire, the PAX would complete said exercise.  We alternated between Should Taps and Mountain Climbers.

After Ring of Fire was completed we had 3 minutes that would not go to waist!

  • Ruck Off
    • 20 Flutter Kicks (IC) holding Ruck above head
    • 15 Freddie Mercury (IC) holding Ruck above head
    • 7 Hello Dollies (IC) holding Ruck above head
      • *6:15 cut Hello Dolly short.

 

COUNT-OFF & NAME-O-RAMA
PAX: 8
CIRCLE OF TRUST/BOM:
“The Ultimate measure of a man is not where he stands in moments of comfort, but where he stands at times of challenge and controversy” -MLK

“Most People never run far enough on their first wind to find out they have got a second. – William James

ANNOUNCEMENTS:
Grow Ruck, Grow Ruck sim,

Four Square at The Levee… that’s it.

 

The Scene: The Levee: Houston Levee Park/Houston HS Football Field, high 70’s and sufficiently balmy

F3 Welcome & Disclaimer:
Welcome: I am not a professional
You are participating at your own risk
You are responsible for your own wellbeing
You are here voluntarily, and you are not paying to be here
Know your limits and do the best you can, all exercises can be modified and are only suggestions.

Warm-a- Rama:
• 20x (IC) Side Straddle Hops
• 18 (IC) Windmills
• 20 (IC) Daisy pickers
• 20 (IC) Arm Circles

Tha-Thang:
• Mosey from flag to Houston FB Field
• 8X Four Square within 34 mins, each included:
o 5 merkins
o 80 yard mosey
o 10 big boy sit-ups
o 40 yard bear crawl (threw in a round of crawl bear for fun and even some random burpees)
o 15 mountain climbers (threw in some random planks to keep it interesting)
o 80 yard mosey
o 20 squats
o 40 yard sprint
No Mary because we couldn’t get enough Four Square

COT: Walking Humbly
Micah 6:8 New International Version (NIV)
8 He has shown you, O mortal, what is good.
And what does the LORD require of you?
To act justly and to love mercy
and to walk humbly with your God.

We talked about how this verse fully expresses and simplifies the lives we should be living as men and children of God. God calls us to act justly (righteously) even when you’ve been treated unjustly when our first instinct is to fight back. With that, loving mercifully, not just those that are easy to love. Finally, walking HUMBLY with our God. It’s the only way we can fulfill His purpose is relinquishing control and walking with God, leaving the next step and the outcome to Him. Jesus really made it simple for us when questioned by the Pharisees about the greatest commandment; He said (paraphrased) Love God with all your heart and love everybody else. That takes embracing humility as a true strength.

Moleskin:
This workout was simple, but was a marathon of pain. Proud of the PAX for their encouragement through the relentlessness of doing “one more”. The pace was quick, the breaks were brief, but 9 men got better today.

Ruck Around

THE SCENE: damp, wet, moist, and hot.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Ruck Off
    • 20: SSH (IC)
    • 10 Daisy Pickers (IC)
    • 10: Arm Rotations (IC)  Forward and Backward
  • Ruck Up
    • 10: Squats (IC)
    • 10: Merkins (IC)

THA-THANG:

  • Carry heavy S#%T and 10 squats every 2 min. Each HIM had an opportunity to carry a different piece of Heavy S#%T after the 10 squats were completed.
    • Heavy S#$T
      • Slosh Tube
      • Steal Tube
      • Slosh Bucket 40lbs
      • Slosh Bucket 40lbs
      • Sand Bag 75 lbs
      • Carpet Log (2 man carry)
      • Vice (A Lot of lbs)
      • Tire pull

MARY:

Tire rope pull and bear crawl rope back to the line.  (20 yrds)

The rest of the pax performed Mary

  • 10: LBC (IC)
  • 10 Flutter Kicks (IC)
  • 10 Freddie Merc (IC)
  • Rinse and Repeat

It took 10 min for the Pax to perform 2 rotations on the tire pull.

COUNT-OFF & NAME-O-RAMA

  • 9: PAX
  • 0: FNG

CIRCLE OF TRUST/BOM:

Do you know where your fights and arguments come from? They come from the selfish desires that make war inside you. You want things, but you don’t get them. So you kill and are jealous of others. But you still cannot get what you want. So you argue and fight. You don’t get what you want because you don’t ask God. Or when you ask, you don’t receive anything, because the reason you ask is wrong. You only want to use it for your own pleasure.

MOLESKIN:

ANNOUNCEMENTS:
GrowRuck sign up and start training

 

A Baker’s Dozen Did Four Corners

THE SCENE: It was, dare I say, pleasant this morn’. Mid-70’s, not too humid. Good break from the past couple weeks.

F3 WELCOME & DISCLAIMER: Successfully given.

WARM-O-RAMA:
SSH x20, IW x10, Hillbilly x10, Daisy Picker x10
Indian Run to American football field

THA-THANG:
Starting in Corner 1 (Northwest corner of end zone), burpees x5 OYO, bear crawl across to Corner 2, Squat x5 IC, mosey ~120 yd to Corner 3 (far Southeast corner of opposite end zone), Merkins x5 IC, backwards yog across to Corner 4, flutter kicks x5 IC, sprint back to Corner 1. 

Rinse and repeat.

Round 2: burpees x10 OYO, squats x10 IC, merkins x20 x30 OYO (Gus exclaimed, “That’s not the multiplier!” – cobains), flutter kicks x10 IC

Round 3: burpees x15 OYO, squats x15 IC, merkins x30 OYO, flutter kicks x15 IC

Round 4: burpees x10 OYO, squats x10 IC, merkins x10 IC, flutter kicks x10 IC

Indian run half-way back to startex. Stopped and did a bunch of big boy sit-ups while waiting on the six. Mosey back to startex. Wall sit around the banana stand

Half of the PAX did 15 dips while the other half held wall sit. Flapjack until each group did 3 sets of 15 dips. Lunge walk back to flag was interrupted by Father Time. 0615.

MARY:
Weren’t none.

COUNT-OFF & NAME-O-RAMA
13, no FNGs. 

CIRCLE OF TRUST/BOM:
YHC dipped into the Q Source well again and talked about Shield Lock, the horizontal relationship between men. We need brothers we can lean on through the peaks and valleys of life. Valleys are certain to come. “Pain is finite. The more it is parceled, the easier it is to bear.”

Read the whole thing: https://f3nation.com/2018/03/04/shield-lock-q1-7/

Prayers for a couple PAX who haven’t been around in a while and for a couple more who are injured. 

MOLESKIN:
T-CLAPS to all the PAX today for sticking with it. We were in a physical valley on that baby-soft turf, but the PAX locked shields, looked out for each other, and put in some serious work.
YHC loves working out with Billy Blanks, who is always encouraging the PAX to keep pushing. 
Slicnut provided some Moneyball-esque midwife noises, but it wasn’t the same. We need to find him and apply a firm EH. 
While yogging backwards, gazing dreamily at the pink and orange, cloud-speckled sky, Gus lamented that such sights cannot be seen inside an iron tribe, whatever that is. 
Captain Obvious didn’t show, so YHC had to settle for water afterwards. Tragic.

ANNOUNCEMENTS:
GrowRuck – Cannot recommend this event more highly. Sign up if you care about accelerating.