Battle Ropes and a Route 22

THE SCENE: I emerged from the forest and couldn’t seem to shake off the robe of humidity at 75°F.  Mental note:  Apply more Slicnut™.

F3 WELCOME & DISCLAIMER

 

WARM-O-RAMA:
SSH IC X 20
Arm Circles IC X 10 Both Arms
Daisy Pickers IC X 15
Imperial Walkers IC X 15
Plank Jacks IC X 15

THA-THANG:
Mosey to the skate park
Barney blessed us with the use of his Battle Rope.

Round 1

Every 30 seconds the PAX rotated between Carolina Dry Docks and Big Boy Situps

1 PAX starts with alternating rope slap.

Once the bell rang (30 Seconds) PAX 1 goes to Bear Balls to the Wall and then falls back in line with Rest of PAX

When PAX 1 leaves the rope PAX 2 takes over.

Round 2

Same as above but…

Route 22 (Route 66 but not enough time.

Build up to 11 – Traveling from light pole to light pole
Burpees
Jump Squats

Mosey back to flag

MARY:

Hello Dolly IC x 15
Rosalitas IC x 15
Pickle Pounders IC X 15
LBCs IC X 15

COUNT-OFF & NAME-O-RAMA
12 PAX (0 FNG) Kotters to Megatron and 1 Willie Lowman Chowda from Richmond VA
CIRCLE OF TRUST/BOM:
Encouraged each PAX to be prepared to share your faith.  There are many missed opportunities that let pass because of fear etc.  Step up and give someone the opportunity to decide for themselves.  If it was easy everyone would do it.  Preparing to go on a mission trip makes you think about it, but everyday we have the opportunity to tell others what God has done for you.  Don’t let these opportunities pass.  As my pastor says, these nudges to talk about your faith are not from your flesh and they sure aren’t from satan.  So they must be from God.  Obey or not, it is your choice.

MOLESKIN:
Barney’s rope ain’t no joke.  I haven’t done the rope in a while and I could tell.  Actually a few PAX may remember a beautiful dark wet morning at Tom Lee park where Bruce lead a BLOP.  We experienced the soggy wet battle ropes YHC aptly named them WOTs (Week old tampons).  Today our rope was dry except for the mist of sweat that they generated from each of the PAX.  Lots of mumblechatter today.  T-Claps to Megatron back from a back injury and Jasmine made the journey over from the Morg.

ANNOUNCEMENTS:
Ruck work on Friday at the Levee
GrowRuck coming in September

EMOM at The Levee

THE SCENE: The calm after the storm….  It was a humid 75 degrees!
F3 WELCOME & DISCLAIMER

  • YUP
    WARM-O-RAMA:
  • SSH:25 (IC)
  • Merkins: 10 (IC)
  • Daisy Pickers: 10 (IC)
  • Imperial Walkers: 20 (IC)
  • Arm Circles: 10 (IC)  Forward and Backward
  • Mosey to Field
    THA-THANG:
  • EMOM (Every Minute on the Minute)
    • 10 Minutes
      • CMU Merkins: 5
      • CMU Burpees: 5
      • CMU Squats: 5
    • 1 Minute Rest
    • 10 Minutes
      • CMU Over Head Press: 10
      • CMU Merkins: 5
      • CMU Squat: 10
    • 1 Minute Rest
    • 10 Minutes
      • CMU Merkins: 5
      • CMU Body Builder: 10
      • CMU Squat: 5

MARY:

  • Flutter Kicks: 15 (IC)
  • LBC: 15 (IC)
  • Box Cutter: 15 (IC)
  • 1 Min Plank
    COUNT-OFF & NAME-O-RAMA
    PAX: 8  FNG:0
    CIRCLE OF TRUST/BOM:

Don’t live a selfish life!  When people think about you, do they say to themselves, “My life is better because of that person?” Their response probably answers the question of whether you are adding value to them.

MOLESKIN:
As promised we did not run today!
ANNOUNCEMENTS:
What the Ruck is happening at The Levee on Friday, you ask?  Gus will be bringing the pain with a Ruck style workout!  Bring a backpack with 20-30lbs it is sure to be a jolly good time!

Q School at the Levee

THE SCENE: Perfect 65 degrees

F3 WELCOME & DISCLAIMER
The disclaimer was given and a longer intro for Q school.

WARM-O-RAMA:
SSH IC x20
IW IC x20
Little man in the woods IC x10
Burpees OYO x5
SSH IC x20(First 10 IC out loud and last 10 silent)
Penalty Burpees for not finishing as a group x10
Mosey to the football field

THA-THANG:
Flutter kicks waiting for the 6. Then used the football field for the Thang.

Charles Bronson:
Starting at goal line, pax complete 50 reps of a called exercise. When complete, pax run 100 yds to the other goal line and then bear crawl to the back of the end zone. When complete, run back to start and SSH til all-in. Exercises were as follows:
Burpees x50 (The pax complaining level was crazy high! Acted like they had never heard of the number fifty and burpees in the same sentence.  WEAK SAUCE! They did however complete the burpees…barely.)
BBS x50 (All the complaining went silent during BBS. You could hear nothing but birds chirping.)
Merkins x50 (Now the only sounds were midwife noises. Lots of grunting)
Squats x50
SSH x50
Mosey back to Shovel Flags. Half way back, had to wait for the 6. So we did 30 Mountain Climbers waiting for the 6.

MARY:
Flutter Kicks IC x30
Hello Dolly IC x20
Aww Yeah! IC x10 each arm. (this exercise is based off our favorite Slack emoji)

COUNT-OFF & NAME-O-RAMA
21 pax and 2 FNG’s (Walk-On and Hamm)

CIRCLE OF TRUST/BOM:
As Q, you are responsible for the outcome.  Being responsible for the outcome comes with a lot of weight.  We all need to be Q’s in every aspect of our lives. Don’t be a bum and just expect life to fall into place. Be responsible for the outcome in your personal life as well as a F3 workout. Being responsible requires work.  Do work!

MOLESKIN:
YHC really enjoyed being with the Levee pax today.  It was an amazing group of men and I would love to Q there any time.  I was really encouraged by how many men were there to enjoy the gloom together and get better.

ANNOUNCEMENTS:
Millington Launch next week.  EH any Sad Clowns from Millington!

Arms N Abs Return to Germantown with a side of ROCK

THE SCENE:  Mid-60s and sunny. The gloom was beautiful.
F3 WELCOME & DISCLAIMER
It was delivered with gusto.

WARM-O-RAMA:

25 mountain climbers (was supposed to be 20 but Q forgot; grumblechatter commenced quickly)
Partner up – leg swings
Mosey to Backseat’s truck where an array of coupons were waiting. Mosey with coupons to other side of parking lot.

THA-THANG:
YHC brought out a reprisal of what I hope has become a Levee favorite – Arms and Abs extravaganza

PAX partnered up and commenced to locate a station to begin the beatdown. To make it easy (and because YHC is forgetful) PAX were instructed to do 50 total reps of all exercises. One HIM did arms while other did abs. Upon completion, all PAX backpedaled appx 60 yards, then turned around and backpedaled 60 to the next station. A variety of arm exercises including cherry pickers, overhead claps, etc. were performed until all in.

Arm stations consisted of:

  • Standard Merkins
  • Alternating arm merkins on CMU
  • Overhead press with kettlebell
  • Kettlebell curls
  • Bent over flys
  • Forward arm extensions with dumbbell
  • Upright Rows

Ab stations consisted of a rotation of:

  • Flutter Kicks
  • American Hammers (USA!!!!)
  • Hello Dollies
  • Jane Fondas

PAX were treated to an assortment of classic rock tunes designed to amp up the excitement and help the group power through a tough workout. At one point Billy Blanks confided that he doesn’t listen to music recorded before he was born. One can (and should) surmise that his playlist is full of Taylor Swift, Justin Bieber (or Justice Beaver if you’re a fan of the Office), One Direction, and the Jonas Brothers. NTTAWWT.

Upon completion of the arms and abs fest, PAX split into teams for individual 120 yard (and back) sprints. One team was significantly ahead of the other and on the trailing team’s final leg Captain Obvious decided to only run halfway. PAX assumed this would be the most egregious cheat of the morning until we later saw that the Morg had opened a DayCare Center in Bartlett to assure victory in KoTB. Whatever it takes, I guess.

MARY:
We had about 5 minutes of Mary left and rotated around for some Dealer’s Choice. YHC made the mistake of calling on Cheesesteak first, who then proceeded to order 60 seconds of plank (which turned into like 80 seconds because he sucks at counting apparently).

Ponder, a Willy Loman from Knoxville, was invited to partake with one of their ab exercises and apparently he’s a traveling salesman that specializes in dealing pain because he rolled off some gosh-awful nonsense called ATMs that left everyone half dead.

COUNT-OFF & NAME-O-RAMA
14; Backseat, Slicnut, Bombay, Captain Obvious, Woody, C-Lo, Billy Blanks, Barney, Cheesesteak, Moneybags, Snowman, MeterMaid, Anklet, and the aforementioned guest Ponder

CIRCLE OF TRUST/BOM:

Whatever is true, noble, righteous, pure, lovely, excellent, admirable, and praiseworthy, think on these things. Philippians 4:8

We demolish arguments and every pretension that sets itself up against the knowledge of God, and we take captive every thought to make it obedient to Christ. 2 Corinthians 10:5

My challenge is to take every thought captive today. Think on holy things and when the devil comes at you with temptations whether it’s anger, jealousy, lust or any other things common to men – ask the Lord to help you own that moment and that thought.
“Watch your thoughts, they become words;
watch your words, they become actions;
watch your actions, they become habits;
watch your habits, they become character;
watch your character, for it becomes your destiny.”
Our character and our legacy are just the result of the cumulative result of our thoughts.

MOLESKIN:
I enjoyed getting up this morning and delivering a beatdown. I have heard several PAX talk about being in a bit of a rut lately with workouts, diet, etc. and I have suffered the same problem. But it’s self-inflicted and only we can own our thoughts and own our actions – it’s incumbent upon US to do something about it and get up and post. Attack each day with a positive attitude and pay the rent at your AO of choice!

ANNOUNCEMENTS:
Continue to pray for Slicnut’s parents (involved in MVA over the weekend) and Harry Caray’s son who is thankfully recovering from a drowning incident last week.

Circle of Pain

THE SCENE:

The Levee: Cloudy and overly humid

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3

WARM-O-RAMA:
*SSH x 20 IC
*IMPERIAL WALKERS (moving in a circle clockwise as a unit) x20 IC
*HILL BILLIES (moving in a circle clockwise as a unit) x20 IC
*WIND MILLS x20 IC

YHC led PAX on a lil’ mosey 20 feet 

THA-THANG:  Looks like a harmless clock, right? Right?!?
Part 1
>YHC drew the numbers on a clock in chalk on the pavement.
*Each number (1-12) meant the # of reps for the designated exercise that the PAX would be completing AMRAP at each stop
*Underneath each # was a different exercise written:

1=SSH
2=Mtn Merkins
3=Alternating Toe Touches
4=Bobby Hurleys
5=Star Jumps
6=Merkins
7=Mtn Climbers
8=8-ct Body Builders
9=Squats
10=Merkins
11=Alternating Shoulder Taps
12=Jump Squats

Ex:
YHC specified the Burpee as the designated exercise for the duration of this sequence. YHC started on # 12.  YHC set timer and all PAX would begin. YHC did 12 burpees (the designated exercise). Underneath the # 12 was SSH so YHC did AMRAP SSH until timer expired.

Next, YHC then moved onto # 1. YHC set timer and all PAX would begin. YHC did 1 burpee (the designated exercise). Underneath the # 1 was written Mtn Merkin so YHC did AMRAP Mtn Merkins until timer expired.

After completing the 1st 3 numbers the PAX would run as a unit, single-file, around the perimeter of the clock a total of 3 laps.

After completing 6 numbers the PAX would run around the clock 6 more laps.

After 9 numbers…9 laps.

After completing all 12 numbers…12 laps to finish.

*15 PAX meant 3 PAX doubled up with a partner and rotated the clock with their partner

Part 2
>YHC led PAX on an unexpected run to finish the morning (est.: 1 miler, pausing every 1/8 to 1/4 mile to allow 6 to catch up))

MARY:

*Flutter Kicks x 20 IC
*Box Cutters (F) x 10 IC
*Box Cutters (R) x 10 IC

COUNT-OFF & NAME-O-RAMA:
15; Speedy, Backseat, Roots, Woody, Barney, Nature Boy, Bombay, SlicNut, Snowman, Raven, Money Bags, Wide Right  and O Positive (YHC) + 2 FNG (Corky and Gomer)

CIRCLE OF TRUST/BOM:

YHC shared some wisdom from the series, Band of Brothers.  Specifically, YHC recalled the scene of  Sargeant Winters getting shot and telling his men to leave him and go on to fight but instead then went to a nearby farmhouse and knocked down a door and returned to Sgt. Winters and used the door as a sled to bring him out of harms’ way. I challenged the men to do that with their families, loved ones and colleagues-not literally knock down barn doors-but be willing to-if needed-to love, serve and protect.  Speaking of…serving and protecting…so great to see our active local law enforcement brothers (Barney, Speedy and FNG: Gomer joining the F3 ranks). Also reminded the PAX of the F3 Mission and the reason why the F3 Mission is important to remember.

**PAX prayers were lifted up.

MOLESKIN:
This work-out is so versatile and YHC’s fave to share with the PAX at all AO’s when YHC is on Q.  Turns out to be a great cardio work-out.  The PAX were gassed and better for it.

YHC quizzed multiple PAX to recite the Mission of F3.  F3 Mission review was:  ‘To plant, grow and serve small work-out groups for the invigoration of male community leadership.’

Reminder:  If we can’t grasp this and recite it……we are just here…going through the motions. HC not to go through the motions.

*PAX prayers were lifted up, especially for Harry Caray’s son who had a near drowning experience the day before which is why YHC was a a surprise sub-Q in lieu of Harry Caray’s VQ.

ANNOUNCEMENTS

 

Dropping BOMBs baby

THE SCENE:

70, humid, and suburban. YHC decided the PAX needed some motivation to make it through the beatdown, so music was cued to keep us moving. Each song was on repeat for each portion of the workout.

F3 WELCOME & DISCLAIMER

Keep it real, y’all.

WARM-O-RAMA – “Imperial March (Darth Vader’s Theme)” from Star Wars

SSH IC x 15
Imperial Walker IC x 15
Cotton Picker IC x 15
Merkins IC x 10
Mosey a quick lap
Darth Vader’s Theme was ominous….the pain was coming.
 

THA-THANG:

 
BOMBS – “You Dropped the Bomb on Me” by The Gap Band
PAX flapjack between 200 yd run (100 yds down and back) and completing the following:
50 Burpees
100 Overhead claps
150 Merkins
200 Flutter kicks (4-count)
250 Squats
The PAX, and especially Billy Blanks, went a little loco as the music repeated. Meter Maid said the song would be in his head all day…and night.
 
Red Barchetta – “Can’t Stop the Feeling” by Justin Timberlake
Because we enjoyed the 200 yd run during BOMBs, we continued that sentiment with the Man of the Woods….
100 yds and 100 SSH’s
75 yds and 75 mountain climbers
50 yds and 50 Imperial Walkers
 

MARY:

Thunderstruck – “Thunderstruck” by AC/DC – It rocked…and we saluted.

COUNT-OFF & NAME-O-RAMA
Moneybags, Barney, Wide Right, Woody, Meter Maid, Billy Blanks, Slicnut, Cheesesteak.

CIRCLE OF TRUST/BOM:
Philippians 3:12-14 – Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own. Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.

As crazy as it sounds, I struggle to sleep most nights before I post, especially if I’m on Q….I don’t want to miss my alarm clock, but I’m also really excited about being there with the PAX and pushing myself. But I’m learning that I should be just as excited to meet with Jesus everyday, pursue and love my wife everyday, engage my kids everyday, and go to work everyday. Sometimes things that aren’t new to us stop being fresh. But F3 is teaching me to engage all of life with passion and motivation.

MOLESKIN:

ANNOUNCEMENTS:
None to speak of…

They came to “SeeAlice” they were left with a happy ending.

THE SCENE:  A muggy 70 degrees as we gathered in the Gloom.  The excitement was so arousing that one of our PAX didn’t even remember it was his birthday (Wide Right).   What was so arousing you ask?  Everyone was yearning to SeeAlice.

F3 WELCOME & DISCLAIMER

Disclamer took way to long and was commented on how I personally could be sued.  I am sure most would not care for my debt.  But if you would like it be my guest.
WARM-O-RAMA:
SSH IC X 20
Leg Swings IC X 20 (10 both legs)
Arm Circles IC X 20 (10 both directions)
Squats OYO 20
Cotton Pickers IC X 15
But Kickers IC X 15
Apollo Onos IC X 15
Donkey Kicks IC X 15

THA-THANG:
Mosey to Tennis Courts
On One tennis court sideline start and go to other sideline then return performing the following:
Spiderman Crawl
Lunge Walk
Squat Broad Jump
Reverse Lunge Walk

Round 1 
Mosey to Picnic Tables (Partner Work) 3 stations Switch partner every 30 seconds.
Station 1 – SeeAlice OYO X 30 seconds – One partner holds ankles.  Other partner lays face down on picnic table with upper body hanging off edge.  The move is to raise up (if you can get it up) to a flat back.

Station 2 – Derkins (Decline pushups) X 30 seconds then Incline Merkin X 30 seconds

Station 3 – Plank Circles X 60 Seconds

Round 2
Station 1 – Bird Dogs X 10 (Both Legs)

Station 2 – Squat Kicks X 10 (Both Legs)

Station 3 – Dips X 20

Mosey to Skate Park
Jacob’s Ladder
Start at bottom of skatepark – Run to top of hill 1 Burpee and return to start line.
Add a Burpee each time you reach the top of the hill.  Stop at 7 burpees.
Mosey back to Flag
MARY:
Crunchy Frog IC X 15
Pickle Pounders IC X 15
Box Cutters IC X 15
Jane Fondas IC X 10 both legs
Hello Dolly IC X 20

COUNT-OFF & NAME-O-RAMA
7 PAX (0 FNG)

CIRCLE OF TRUST/BOM:
Ecclesiastes 6:9 – What the eyes see is better than what the soul desires.  This too is futility and a striving after the wind.
Solomon knows that the soul desires a relationship with God.  He is the only one that can satisfy our needs.   We go after what the eyes see instead of going after God.  And as Solomon states – this is like chasing the wind.

Consider what you are longing for or desiring.  Does it include God?  Are you chasing the wind?

MOLESKIN:
I woke up this morning and I thought that some PAX would likely not be there due to traveling or as one PAX put it He felt like something or someone with the initials CMU was sitting on his face (that sounds awful Captian Obvious).

I was encouraged to see that 7 HIM made it a priority to get better today.  I know that curiosity kills the cat but it can’t harm a HIM.  So I brought out the SeeAlice for a this special occasion (Wide Right’s birthday).  SeeAlice seemed to be bit difficult or as some put it Hard but all seemed to enjoy it when it was all over (30 seconds).

Pharmacist disclaimer – SeeAlice may be used as often as needed.  If SeeAlice lasts longer than 4 hours see a nearby Co-Q for assistance.  There is only a 10% risk of low back injury and as we found out from Billy Blanks’ gloom horn there is a 1 out of 7 chance of anal leakage.

ANNOUNCEMENTS:
Memorial day convergance at the Barracks 6:00-7:00am

Dad Bod Beach Workout (5/23/18)

THE SCENE:

    Warm, with rain forest-like humidity.

F3 WELCOME & DISCLAIMER
Usual welcome and disclaimer given.  Since PAX would be using CMUs, PAX were also warned not to drop CMU on head or foot.  Lactose intolerant PAX warned not to indulge too heavily in PLF (YHC’s recipe in Moleskin below).

WARM-O-RAMA:
Daisy Pickers IC x 12
Windmills IC x 13
Arm Circles OYO x 20 (both directions)
Tri stretch OYO

THA-THANG:
Today’s Thang was inspired by YHC’s recent beach vacation.  First, to simulate the feeling YHC always has by the time he reaches the beach from the condo, the PAX took a fast mosey around the lake to build up just enough sweat that applying any sunscreen would be uncomfortable and ineffective.

Next, the PAX grabbed their CMUs and partnered-up for YHC’s “Dad Bod Beach Workout.” Rabbit took a bit of steam out of this portion of Tha-Thang on Monday with his CMU workout.  After that beat down, a better Q may have adjusted his plan to avoid similar exercises, but YHC stuck to the plan.

The Dad Bod Beach Workout is a modified Dora 1-2-3 (but not the “Modified Dora 1-2-3” described in the Exicon) consisting of the following exercises:

100 Baby Throws (aka overhead presses with CMUs);
200 Double-fisters (aka CMU curls); and
300 Ease-into-the-oceans (aka squats while holding CMUs).

PAX 1 executes as many reps as possible while PAX 2 carries everything to the beach (aka 50-ish yard run with CMU) and then returns to condo (carrying 2.0, of course) to get something 2.0 left there (aka 50-ish yard run back to PAX 1 with CMU). Flip, and then repeat until team goal is reached.  Some PAX “carried their 2.0s on their backs” (aka wore a ruck sack) during the trips to the beach and back.  Perhaps a little easier, but YHC was impressed with the PAX’ ingenuity.  Cheesesteak and Captain Obvious chose the hard thing and carried Cheesesteak’s ruck sack over their shoulders.

After completing the Dad Bod Beach Workout, the PAX completed 3 sets of the following:

Box jumps x 20 (YHC could not think of a beach-related alternative name for this exercise, but Slots suggested something about beach volleyball, which the PAX enthusiastically accepted);
Ease-into-the-pools (aka dips) x 20
Seashell Pickers (aka lunges) x 20
Hot asphalts (aka high knees) x 20

MARY:
Today’s Mary was also inspired by YHC’s recent beach vacation, and consisted of the following:

  • Back floats (real name unknown, taken from M’s ab workout). The PAX laid on their backs with legs lifted about 6 inches and back raised about 6 inches while fluttering arms OYO x 40.
  • “Dad, wake up! Where are your kids?!?” (aka “where your kids at”) (real name unknown, taken from M’s ab workout). The PAX laid on their backs with hands behind head. When YHC yelled “Dad!”, PAX raised up their backs and turned torso left and then right (with hands still behind head) x 10, while legs cycled. Irregular timing of “Dad!” yells.
  • Leisurely bike ride on the boardwalk (aka Freddie Mercuries) IC until the clock ran out.

COUNT-OFF & NAME-O-RAMA
10 PAX (no FNGs)

CIRCLE OF TRUST/BOM:
YHC had plenty of time last week to watch his kids on the beach.  YHC realized (again) that we only have a short period of time during which our kids really want our attention before friends, phones, etc., take up more of their time.  YHC challenged the PAX to make the most of that time by, for example, pretending with their 2.0s to be cats on the beach in front of strangers.  YHC also challenged the PAX to reach out to their own fathers this week.

MOLESKIN:
After several months of encouragement/harassment from The Levee PAX, Wide Right commented that he thought it was time he joined F3 Memphis’s social media platform.  The only problem was that the social media platform Wide Right identified was the now defunct GroupMe.  Upon learning GroupMe is no longer the platform of choice, Wide Right initially objected to joining Slack, but shortly after relented and joined (likely to avoid further encouragement/harassment).

After the COT and BOM, the PAX enjoyed a mix of upscale and sketchy 2nd F.  Today was the second installment of Captain Obvious’s brainchild, PLF, which is quickly becoming a PAX favorite.  With the discovery of conveniently located electric outlets at the ballfields, the PAX enjoyed cool and refreshing frappes (YHC’s recipe below) without the noise of Slicnut’s generator. See also Slots’s masterfully written description of PLF in the mumblechatter channel from Wednesday.  While the more respectable PAX enjoyed their frappes, Slots and Cheesesteak engaged in an exchange of goods out of the trunk of Slots’s car.  Precise terms of the deal unknown to YHC.

Frappe recipe (shout-out to www.thepioneerwoman.com, from which this recipe was adapted):

6 oz. Cold Brew Concentrate (all measurements approximate)
4 oz. Whole Milk
1/3 can Sweetened Condensed Milk
2 oz. Half and Half
1 to 2 tsps Vanilla Extract

Add above ingredients to pitcher. Add ice, and then blend to desired consistency.  Add chocolate syrup and whip cream to taste.

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: