The CarPark Dash

THE SCENE: 4 below and pretty Starry
F3 WELCOME & DISCLAIMER:Check
WARM-O-RAMA:
60 SSH, 14 Windmills, Leg swings (hamstring), Donkey kicks, Mosey’d to carpark next to football field.  Quick Footwork on curb x100 (fast and slow thruout), more leg swings.

THA-THANG:

  1. Divided into 3 running groups (honest levels)
    1. Fast Group
    2. Average Group
    3. Slower Group
    100 yards used in carpark:
    -2 groups stood at one end, 1 group stood at opposite end.
    -Group 3 sprint 100 yd down to release group 1.
    -Group 1 sprint 100 yd to release Group 2.
    -Each group sprints 12x
    (Recovery time is after each 2 groups 100 yd dash)
  2. Partnered up (upper body)
    -Wheel barrel walk 24 yards (using parking lines)
    – every 6 yards, do 7 wheel barrel merkins(decline) = 28 merkins
  3. Remain with partners (core)
    -On your 6, partner hold partners ankles.  Standing partner throws legs down. Must catch before hitting ground. 20x
  4. The Angry Al Gore Duel (lower body)
    – 10x5yd box
    – Everyone holds an Al Gore, move side to side and try to slap someone else’s knees. Do not get slapped yourself.  First to slap 10 knees steps out until last lonely Al Gore.
  5. Nasty Big Boy Sit ups (Groups of 4) – (core)
    PAX 1 – on his 6
    PAX 2 – Hold 1’s feet
    PAX 3 & 4 – on both sides of PAX1.
    PAX 3 & 4 proceed to throw PAX 1 back on his back. PAX 1 must use core to keep from hitting ground  – 10x
  6. Mosey back to Flag – ABC’s (capital letters) in cadence.

COUNT-OFF & NAME-O-RAMA
14 PAX, No FNGs.  MoneyBags, BlackDiamond, S-Cargo, Coach K, Natty, Whiskey, MeterMaid, Rabbit, Halpert, SlicNut, Sully, Dial-Up, WallStreet, CapriSun!
CIRCLE OF TRUST/BOM:
John 8:32 – “And you will know the truth, and the truth will set you free.”
As a progression from my VQ CoT, I can’t help to but appreciate the openness and honesty amongst the men I share the gloom with.
We know that the truth is in GOD and in the Bible.  But are we aware of our own truths, set forth by God?  There is no need to hide behind any mask.  You are who you are, if you let that true person out in the world, people will appreciate that more.  Being open and authentic is not the food you eat or where you are from. Being authentic is being true to god, others, and yourself.  Being authentic is being kind, generous, and genuine.  The more you make the effort honestly and totally to be kind, generous, and genuine – perhaps you can discover more truth in yourself.  Oh and write more thank you’s – it’s good medicine 🙂
MOLESKIN:
It was great to see a few of the brand new guys who were FNGs on Monday return today.   All fantastic attitudes, took the beat down, and had even better attitudes after.  They inspired me today.
ANNOUNCEMENTS:
We gave T-Clap to Whiskey for his elite form in the St. Jude marathon this week. (6th place overall 2 years in a row – the same week his sister became a Real Irish Hero becoming the #1 Female Boxer in the World, and even had a Civic Reception by the President of Ireland on her return). Both are tremendous examples to follow – disciplined, strict, and regimented.  A family from the inner-city who prove hard work pays off.  Honored to have him a part of our F3 family.

Hit 100 or come awfully darned close SMH

THE SCENE:

The Levee: 38 degrees with 100% chance of gloom

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 | 5 Core Principles

CIRCLE OF PAIN:

  • SSH x 100 IC (4-ct); performed in 2 sets of 50
  • PRISONER SQUATS x 100 IC (4-ct); performed in 2 sets of 50

THA-THANG:    $#%&*@ RUN

*YHC had 36 PAX form 2 single file lines of 18 PAX/line.  2 rear runners would sprint to the front at the same time. INDIAN RUN 3 miles.

  • .75 miles in=All In…perform MERKINS x 25 OYO
  • Resume run.
  • 1.50 miles in=UNCLE SAM SIT-UPS (4-ct) x 25 IC
  • Resume run.
  • 2.25 miles in=HAND RELEASE MERKINS x 25 IC
  • Resume run.
  • YHC led PAX onto the baseball field to do a fence sit at center field sign and wait until all in then mosey to STARTEX.
  • 3.00 miles in=BURPEES x 25 OYO

MARY:

  • FLUTTER KIX x 20 IC

COUNT-OFF & NAME-O-RAMA:
36; Speaker, Sparky, Cheesesteak, Pops, Meter Maid, Capri Sun, Whiskey, Bootheel, Wall Street, Woody, Anklet, Slicnut, Backseat, Sully, Moneybags, Snowman, C-Lo, U-Rock, Nature Boy, Pablo, Pronto Pup, Dial-Up, Butch, Rabbit, Raven, Billy Blanks, Corky, Captain Obvious, Slots, O Positive (YHC) and 6 FNG:  Natty, Black Diamond, Short Sale, Coach K, Chicken Philly and S-Cargo.

CIRCLE OF TRUST/BOM:

We all have unique gifts bestowed upon us from God, the Creator.

YHC read from Romans 12:7-8 as follows (NLT):

“7. If your gift is serving others, serve them well.  If you are a teacher, teach well.  8. If your gift is to encourage others, be encouraging.  If it is giving, give generously.  If God has given you leadership ability, take the responsibility seriously.  And if you have a gift for showing kindness to others, do it gladly.”

YHC challenged himself and the PAX to be an encourager to someone in need today, this week, often.  Be intentional.  Be that somebody.

MOLESKIN:

36 PAX, including 6 FNGs.  Battle of The Bluff. The flag is coming back to the Burbs.  The PAX earned it.  Hit 100 was the goal across all AOs in Memphis…fell 4 short.

ANNOUNCEMENTS:
*3rdF ‘Bible Study’: Wednesdays at Einstein’s in East Memphis @ 0630
*Q Source Leadership Discussion: Fridays at Whole Foods in East Memphis @ 1130

 

 

THE MAN IN THE ARENA by Theodore ” O Positive” Roosevelt

“IT IS NOT THE CRITIC WHO COUNTS; NOT THE MAN WHO POINTS OUT HOW THE STRONG MAN STUMBLES, OR WHERE THE DOER OF DEEDS COULD HAVE DONE THEM BETTER.  THE CREDIT BELONGS TO THE MAN WHO IS ACTUALLY IN THE ARENA *gloom*, WHOSE FACE IS MARRED BY DUST AND SWEAT AND BLOOD; WHO STRIVES VALIANTLY; WHO ERRS, WHO COMES SHORT AGAIN AND AGAIN, BECAUSE THERE IS NO EFFORT WITHOUT ERROR AND SHORTCOMING; BUT WHO DOES ACTUALLY STRIVE TO DO THE DEEDS; WHO KNOWS GREAT ENTHUSIASMS, THE GREAT DEVOTIONS; WHO SPENDS HIMSELF IN A WORTHY CAUSE; WHO AT THE BEST KNOWS IN THE END THE TRIUMPH OF HIGH ACHIEVEMENT, AND WHO AT THE WORST, IF HE FAILS, AT LEAST FAILS WHILE DARING GREATLY, SO THAT HIS PLACE SHALL NEVER BE WITH THOSE COLD AND TIMID *fart-sacking* SOULS WHO NEITHER KNOW VICTORY NOR DEFEAT.”

YHC leaves this here as a reminder on why we do what we do and the impact our actions have on our lives and the lives of those we hold dear:

Men should do hard things.

Together.

But, let’s face it-more often than not we don’t.

Men, with exception-albeit rarely-lack consistent fitness, meaningful male friendships and a defined purpose in our lives.

And we get hammered with life’s ups and downs and become complacent or just give up. We stop leading. We start thinking it’s just not worth the effort anymore. A hard truth is that an isolated man is a dangerous man-to himself, his family and to his community.

But we have 2 choices: Become the status quo or become High Impact Men (HIM).

So, let’s dig deeper into that. When men become the status quo-we become ineffective leading ourselves, our families and ultimately, our communities.

But for those who disrupt the status quo, what we call High Impact Men (HIM) become the strong anchors that our families and communities need.

So, where can men turn these days?

Take F3 Memphis as a good example.

With a proven track record of getting over 20,000 men across 20 states to step up into leadership roles, F3 Nation gives men a clear action plan to better themselves, physically, emotionally and spiritually.

Free work-outs are provided. Open to all men. Held outdoor-rain or shine, heat or cold. Peer-led. Always ending in a circle of trust.

But what makes it effective and transformational is that F3 delivers on its promises by being accessible, providing men the opportunity to lead and fail in a safe place with no judgment, pushing men to their limits while encouraging them to modify as needed, providing an opportunity to build a healthy community to develop genuine friendships with other men, all while respecting one another for our similarities and our differences.

And the end result is evidenced by the men who commit to the process, core principles and come prepared to do the work.

Their lives will reflect healthier bodies (inside/out), more meaningful male friendships and a defined life’s purpose.

And for that we can all celebrate.

Iron sharpens iron. Aye!?!?

 

Capri Suns Driveway

THE SCENE: Moist and an ironic 65 degrees

F3 WELCOME & DISCLAIMER:

Easy peasy lemon squeezey

WARM-O-RAMA:

34 side straddle hops, 14 windmills, watch Meter Maid fly in 3 minutes late, proceeded to tell Meter Maid to run a mile for being late.  He did not.

THA-THANG:
Driveway Sesh:
*CMU’s were required
*22 yards in car park (curb to curb)

  • Run – Sprint 22 yards, mosey back to start. 5x
  • 50 CMU over-head press
  • Run – Sprint 22 yards, mosey back to start 5x
  • 50 CMU squats
  • Run- you get the idea
  • 50 pickle pounders (feet on CMU)
  • Run ^
  • 50 merkins – hands on CMU
  • Run ^
  • 50 CMU lunges (back foot rests on curb)
  • Run ^
  • 50 pickle pounders (feet on CMU)
  • Run ^
  • 50 CMU curls for the girls
  • Run ^
  • 25 Executioners (hands behind head, standing position to knees on the ground, back to standing position)
  • Run ^
  • 50 side oblique pickle pounders? (25 each side – and you’re ready for Friday night, am I right?)
  • Run ^
  • 50 CMU Squat thrust and over head press
    = 1.25 miles of sprints, 1.25 on moseying about + 500 of the other stuff

MARY:
7 minutes to spare.  Moseyed about more.  Finished on some core work

COUNT-OFF & NAME-O-RAMA
6 #HIM – Sparky, Billy Blanks, Cheesesteak, Captain Obvious, CapriSun, and…………MeterMaid made it just in time

CIRCLE OF TRUST/BOM:
For my VQ COT, I actually pondered/fretted for over 2 months (since joining) what I would talk about or how I would use my short time to inspire my fellow HIMs…. I coach sport for a living, on a daily basis I am to motivate, inspire, and impact others.  I’ve been doing that for 12 years now.

Instead, one morning a few weeks back – I woke up for another F3 session and nearly told myself to go back to sleep.  But the bladder called and I had to go the bathroom.  I decided since I was already up, I may as well go.  It was Billy Blanks wet shrimp fest in the outfield.  I hated every second of it, but I loved being out there with all of you.  That was my AH HAH moment.  “My Why?”  Where for the first time in a long time, I self-reflected what I was doing in life and why was I suffering with you all 🙂 Since joining you all around Labor Day, I have self-reflected more in my life than ever. Something I needed to do.  I have been inspired by you all when sharing deeply personal stuff to our group in the COT.

Because of F3, I have been able to reflect on how I am doing as a husband, father, friend, etc. and that work is minor in life.  May 7th, 2016 I lost my mom to a very terrible and short bout to cancer,  1 month later I got married, and 1 year later we had our first son.  I let work get in my way and turned most of my focus to work to distract myself from mourning my mom, and being the husband and father I am capable of being.   However, all the men I work out with in the gloom have reminded me what is more important and you all have become good friends.  In this short time I have learned from all of you and have practiced it at home.  I promise to self-reflect more and speak about it.  Thank you.

MOLESKIN:
Looking forward to more Q’n!

ANNOUNCEMENTS:
#HIT100 is monday, get the FNGS out!

Global Warming

THE SCENE: Crisp 27 degrees under beautifully clear Germantown skies

F3 WELCOME & DISCLAIMER:

I am not a professional and you excersise at your own risk, you know your limits.  Don’t hurt yourself, I am not responsible for you.  You are a responsible adult.

WARM-O-RAMA:

  1. The windmill IC x 15
  2. The hamstring stretch seated each leg(10 count descend together)
  3. Quadriceps Standing each leg(10 count descend together)
  4. Forward Lunge and hold it each leg(10 count descend together) feel the stretch
  5. Squats Slow IC x 15
  6. The Goofball x 15 IC

THA-THANG

  1. Phase 1
    • Run ¼ mile
    • Bear crawl till others catch up
    • Run ¼ mile
    • Crab walk till others catch up
    • Run ¼ mile
    • hold side plank until others catch up
    • Run ¼ mile
    • Lunge til others catch up
  2. Phase 2
    • Jacob’s Ladder
      • Run up hill
      • Do 1 burpee
      • Run up hill
      • Do 2 burpee
      • Run up hill
      • Do 3 burpee
      • etc…… up to 7 burbees
  3. Phase 3
    • Global Warming (al gore in a counterclockwise direction, Q or pax calls out exersize and reps, recover and al gore clockwise repeat)
      • Merkins x 10
      • Pax choice- Burpeesx5
      • Pax choice-Big boy sit upsx15
      • Pax choice- Monkey Humpersx10
  4. Phase 4
    • Mosey
    • Dipsx20

MARY:

American Hammer x 10

Flutter Kicks x 30

Hello Dolly x 10

Rosalita x 15

Box Cutters x 10

Freddie Mercury x10 (pax choice)

Reverse plank v-butt, “flap your arms at your side” (thingy)

Leg raise, butt lift back down till time out

COUNT-OFF & NAME-O-RAMA
5: Captain Obvious, Billy Blanks, Capri Sun, Barney, Raven
CIRCLE OF TRUST/BOM:
Antiselfishness scripture

Philippians 2:39 “Let nothing be done through strife or vain glory; but in lowliness of mind, let each esteem other better than themselves.  Look not every man on his own things, but every man also on the things of others.  Let this mind be in you, which was also in Christ Jesus:  Who being in the form of God, thought it not robbery to be equal with God: But made himself of no reputation, and took upon him the form of a servant, and was made in the likeness of men: And being found in fashion as a man, he humbled himself, and became obedient unto death, even the death of the cross.  Wherefore God also hath highly exalted him, and given him a name which is above every name: That at the name of Jesus, every knee should bow, of things in heaven, and things in earth, and things under the earth; and that every tongue should confess that Jesus Christ is Lord, to the glory of God the Father.

MOLESKIN:  None

ANNOUNCEMENTS:  None

Route 66 (x2) at The Levee

THE SCENE: A dark and cold 29 degrees, seemingly continuous trickling in of PAX after workout commenced

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC x 30

Imperial Walkers IC x 20

Abe Vigoda IC x 10

THA-THANG:
Mosey to the 1st median on East drive adjacent to the Football Field and Flutter Kick until all in.

Route 66 (Round 1)

  • Run to end of 1st median and perform 1 Burpee, run to next median, 2 Burpees, run to end of median, 3 Burpees, etc. until last stop performs 11 Burpees (total 66 Burpees and approximately 450 yards running)
  • SSH until all in

Route 66 (Round 2)

  • Bearcrawl to end of 1st median and perform 5 Squats, Bearcrawl to next median, 10 Squats, Bearcrawl to end of median, 15 Squats, etc. until last stop performs 55 Squats (total 330 Squats and approximately 450 yards Bearcrawling)
  • SSH until all in

Mosey to Startex and Plank until all in

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
13 PAX (Slicnut, Stephen King, Pablo, Billy Blanks, C-Lo, Slots, Captain Obvious, Meter Maid, Snowman, Woody, Halpert, Murse, Pops)

CIRCLE OF TRUST/BOM:
The hard things in life make us strong. Be thankful for these things.

James 1: 2-4: “Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.”

MOLESKIN:
Meter Maid showed up late and still in his pajama pants, but he showed up. Respect.

Murse rolled in hot and literally left his car in the middle of the one-way drive (going the wrong way) to join the PAX.

Snowman looked at me like I was insane prior to the endless Bearcrawls but I know he loves me.

Parking Lot Coffeeteria hit the spot after that Beatdown.

ANNOUNCEMENTS:
C-Lo is going to bring the Thanksgiving pain tomorrow at Blazing Saddles like no other.

Birthday Beatdown – U-Rock

THE SCENE: 45 degrees and drizzling. Very gloomy.
F3 WELCOME & DISCLAIMER – Yep
WARM-O-RAMA:
SSH – 25 IC
THA-THANG:
    • Thang 1
      • Mosey to the baseball field outfield – have 4 corners set up with a deck of cards at each corner. Each corner is devoted to a suit. Split into four groups and the group pulls a card, runs to the corner associated with the suit on the card and does the exercise.
    • Reps are as follows:
      • Numbers are numbers, Face’s are 15, Aces are 25 OYO
    • Exercises:
      • Hearts = burpees
      • Diamonds = Merkins
      • Spades=Squats
      • Clubs= BBS
  • Thang 2
    • 11’s on Larry’s hill
      • Monkey Humpers on the bottom
      • Burpees at the top
MARY:
Captain Thor to 10.
1 BBS : 4 American Hammers
2 BBS : 8 American Hammers
….
10 BBS : 40 American Hammers
COUNT-OFF & NAME-O-RAMA
17 PAX (1040, Capri Sun, Cheesesteak, Meter Maid, Halpert, Billy Blanks, Dial-Up, Woody, Wide Right, U-Turn (FNG), Moneybags, Nature Boy, Pops, Barney, Scalpel (FNG), U-Rock (QIC))
CIRCLE OF TRUST/BOM:
Told the story of Joshua and the Israelites taking over Jericho. When they relied on The Lord and put Him in front, they were victorious.
After the victory Achan and the Israelites forgot how The Lord provided for them. Achan took some silver from Jericho and hid it in his tent and the Israelites didn’t think they needed the Lord to take on the small army in the city of Ai. Ultimately the Israelites lose to the army in Ai and A han was confronted by Joshua about his son against the Lord.
Encouraged the Pax to not think they do not need the Lord even if the task seems small and manageable. Trust the Lord and his faithfulness. Don’t be like Achan and think you need to hang on to some of what the world has to offer just in case the Lord does not provide. It will not end good.
MOLESKIN:
Was a great way to start my birthday. Great coffee at the creamery and great long conversation with Nature Boy since we didn’t have to go to work.
ANNOUNCEMENTS:
Colombia Neckties at Blazing Saddle on Thanksgiving

The Return

THE SCENE:  A chilly 35 degrees
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 30 IC
  • Arm Circles x 20 IC
  • Merkins x 15 IC
  • Burpees x 10

THA-THANG:

  • Indian Run to the Parking Lot by Football Field
  • 16- 110’s, 1 minute/sprint
  • 1 minute of the following:
    • Merkins
    • Carolina Dry Docks
    • Burpees
  • Mosey back to Skate Park
    • Bear Balls to the Wall
    • Squat Jumps 1 minute
  • Mosey back to Startex for Mary

MARY:

  • LBC’s x 20 IC
  • Slutter Kicks (Snowman)
  • ABC’s (OYO) aka A Hole BC’s

COUNT-OFF & NAME-O-RAMA

  • 6 PAX: Snowman, Captain Obvious, Pops, Capri Sun, Harbaugh, WoodyCIRCLE OF TRUST/BOM:
    YHC discussed his return from paternity leave to the Levee.  Many of the HIM’s of the Levee reached out during the 3 week absence from regular posts and gave me words of encouragement and were looking forward to me being back out.  That is what F3 is about and I wanted to reiterate to the men what impact that accountability has.  I encourage everyone to think about a brother who is not been posting regularly and to give them words of encouragement and check on them.  This is why F3 is more than a workout.
    MOLESKIN:

    ANNOUNCEMENTS:
    Mothership with Halpert

Even Larry stayed warm in bed….

THE SCENE:
Gloomy, cold and light breeze.  Actual photo of certain PAX prior to start:

Image result for jack nicholson the shining

F3 WELCOME & DISCLAIMER
Welcomed, provided latex gloves and then disclaimed.

WARM-O-RAMA:
SSH x 21 (IC) to represent the feels-like temperature
Daisy Pickers x 10 (IC)
Arm Circles Forward x 10 (IC)
Arm Circles Reverse x 10 (IC)

Note to self that this has been basically become the default WoR for me.

Mosey to SkatePark to continue warm-up with Box Jumps (x30).

Mosey to Houston High parking lot.

THA-THANG:
Four Corner workout with escalating reps.  Three rounds as follows:

Corner 1 Corner 2 Corner 3 Corner 4
Round 1 Burpees x 10 / Sprint to C2 Jump Lunges x 30 / Bear Crawl to C3 Squats x 60 / Sprint to C4 Mountain Climbers x 100 (1 is 1) / Bear Crawl to C1
Round 2* Burpees x 10 / Sprint to C2 Merkins x 30 / Bear Crawl to C3 Carolina DryDocks x 60 / Sprint to C4 Shoulder Taps x 100 (2 is 1) / Bear Crawl to C1
Round 3 Burpees x 10 / Sprint to C2 BBSUs x 30 / Bear Crawl to C3 American Hammers (USA!) x 60 / Sprint to C4 Hello Dolly x 100 / Bear Crawl to C1

*For historical preservation purposes, it should be noted that a certain PAX decided to join at start of Round 2

Return to Skatepark (while saying our Irish Goodbyes to Billy Blanks) for second round of Box Jumps (x15) followed by Dips (x25)

Mosey to Endex

MARY:
Upon return to Endex, it was discovered that the top half of ye ole shovel flag had fallen.

Penalty Burpees x 10

Aimless Standing Around for the last 30 seconds

COUNT-OFF & NAME-O-RAMA
16 (no FNGs): Billy Blanks, Halpert, Slicnut, Sully, Harbaugh, Nature Boy, Pops, CapriSun, Backseat, Granola, Proton (willy loman), Meter Maid, Captain Obvious, Rabbit, Snowman, 1040

CIRCLE OF TRUST/BOM:
My pastor on Sunday noted that God does not waste pain.  This concept is very personal to me.  My dad was a great dad.  He worked hard for his three children, loved us and doted on us and bent over backwards to help us.  However, he was a not believer in Christ and instead relied on his own “good works” and morality.  He actually had some disdain for Christians.  In October 2015, he went in for double-bypass surgery,  The surgery was successful but during recovery the surgical wound opened up.  Two additional surgeries happened in the subsequent weeks to fix the wound.  During the additional procedures and his extended hospital stay, the stress on his body was too much and he eventually passed in December 2015.  During that time, my older brother (who is a pastor) shared the Gospel with him and he accepted Christ as his Savior.  I truly believe that God used his pain to remove the scales from his eyes and soften his heart.  My mom asked me a while back how I handled those tough months in 2015 the way I did.  I told her that God gave me peace because he allowed dad’s temporary pain result in his acceptance of Christ.  I know that the temporary moment of pain gave way to eternal hope and that I will see my dad again one day.

I challenged the PAX to not necessarily embrace the pain, but humbly ask God what His purpose in that moment may be.

MOLESKIN:
I appreciate Granola’s sojourn to the Levee to participate in my Q as well as his enthusiasm and attentiveness to the six.

Standard workout gear for the next few months will now include latex gloves, tights and ninja masks.

ANNOUNCEMENTS:
Discussion on social justice from a Christian perspective.  Check Slack for details.

Halpert’s Route 66 AKA “Downpainment Boulevard” 11/9/18 #ao-the-levee

THE SCENE:  Light sprinkle top kick us off and set the moist 42° Stage

F3 WELCOME & DISCLAIMER

Disclaimed, 1 FNG warned

WARM-O-RAMA:

Merkins x10 IC, Daisy Pickers x10 IC, SSH x20 IC

THA-THANG:
ROUTE 66 – Mosey’d down the road to our 1st of 11 light poles the PAX would use as guideposts for the downpainment journey.

  • Merkins – 1, 2, 3….11 reps at each light pole to total 66
  • BBSUs – 1, 2, 3….11 reps at each light pole to total 66
  • Squats – 1, 2, 3….11 reps at each light pole to total 66
  • Dips – 1, 2, 3….11 reps at each light pole to total 66
  • Jump lunges – 1, 2, 3….11 reps at each light pole to total 66
  • Burpees – 1, 2, 3….11 reps at each light pole to total 66

Mosey back up to Startex/ENDEX.

MARY:
Bat wings – 20 forward baby arm circles (1,2,3 – 1; 1,2,3 – 2,..), 20 reverse baby arm circles IC, 20 seal claps IC, 20 overhead claps IC

C-Lo led us in Thor’s to round it out – 1 BBSU, 4 American Hammers (AH), 2 BBSUs, 8 AHs, 3 BBSUs, 12 AHs, 4 BBSUs, 16 AHs, 5 BBSUs, 20 AHs

COUNT-OFF & NAME-O-RAMA
14 (1 FNG – Wingnut) Harbaugh, O-Positive, Slicnut, Captain Obvious, Sparky, Billy Blanks, Capri Sun, Sully, Pablo, Raven, Nature Boy, YHC Halpert

CIRCLE OF TRUST/BOM:
“As Iron Sharpens Iron, so one man sharpens another.”  The 43 feet podcast this week was focused on the whetstone relationship.  This is a mentor/protege or discipleship relationship where one man (the mentor) is the whetstone pouring into the other (the protege) who is the blade.  The stone sharpens the blade.

YHC challenged the PAX to find one of these relationships both ways if they’re not already in one.  You should always be receiving from somebody older wiser, somebody who has been there before you and what you learn, you should be pouring into somebody else.

MOLESKIN:
Slicnut broke another wooden rail along the rode during Dips portion of Route 66.  There ain’t no nut slicker than a Slicnut nut.

ANNOUNCEMENTS:
Inaugural AOlympics Saturday 11/10 @ the Mothership!

Weekly Q Source Leadership discussion lunches at 11:30AM every Friday at Whole Foods East Memphis.  You want to be a part of these!

Double qtr pounder, hold the mayo at the Levee

THE SCENE: Pleasant morning. I left my humble abode at 0505 and proceeded to hit every light between there and the Levee. I told CPT Obvious to start on the 50 burpee warmup without me, but as I was getting out of my car, I just heard what I thought was the disclaimer. As I approached the circle, I asked CPT Obvi if he had, in fact, given the disclaimer. He responded in the negative, and so I…

F3 WELCOME & DISCLAIMER: …welcomed the PAX and disclaimed the disclaimer…no, that’s not right. 

WARM-O-RAMA:
We completed what has become a standard warm-up circuit for me. Is that bad? Boring? I don’t know. It’s effective. 

SSH x20, Daisy Pickers x10, Windmill x10, Imperial Walker x15, Hillbilly x15

LOOOOOOOOOOOOOOONNNNNGGGG mosey to Landers Field brought to you by Principle Toyota.

THA-THANG:
Double Quarter Pounder – The First Patty:
Sprint to 25 yd line, 25 merkins OYO, run backwards to goal line
Sprint 50 yds, 50 squats OYO, run back
Sprint 75 yds, 75 mountain climbers, run back
Sprint 100 yds, 100 SSH, run back

The Second Patty:
Sprint 100 yds, 100 LBCs, run back
Sprint 75 yds, 75 flutter kicks, run back
Sprint 50 yds, 50 squats, run back
Sprint 25 yds, 25 Carolina dry docks, run back

Burpee catch-me-if-you-can: Partner up. P1 runs backwards down the field. P2 does 3 burpees then sprints to catch P1. Swap until you reach the opposite end zone. Repeat going back down the field.

Line up on goal line. Bear crawl across field. Bear crawl back.

Long mosey back to start, wall sit while we wait on the six.

MARY:
Big boy sit-ups, pickle pounders, LOLs

COUNT-OFF & NAME-O-RAMA:
17 (1 FNG – RBG)

CIRCLE OF TRUST/BOM:
Men should be accelerating in their fitness, fellowship, and faith. You have to plan to accelerate, and you ought to plan how to accelerate daily in each of the three Fs. Leaders cause those in their lives to move towards advantage, and you ought to have a plan to lead the people under your influence. Go make your plans.

MOLESKIN:
I’m “sorry” that this BB took “so” long to “publish”. Murse parked in the road next to the stadium, despite there being a parking lot right next to the road. I assume GPD applied a boot, but I didn’t stick around after to find out. On an unrelated note, Murse was going to court that day for a speeding ticket.