Big Boy Balls to the Wall

THE SCENE:  62 with a good wind.  Perfect…finally.
F3 WELCOME & DISCLAIMER: Check
WARM-O-RAMA:

  • Daisy Pickers (IC) x 20
  • Windmill (IC) x 20
  • Arm Circles (IC) x 15 forward/reverse
  • SSH (IC) x 25

THA-THANG:
Mosey around lake to the pavilion

12 reps of 12 exercises (OYO) unless noted.  Once all in immediately begin next exercise.

  • Box Jumps
  • Merkins
  • Squats (IC) this ended up being 24
  • Groiners
  • One leg lunges (6 each leg) rear leg on table
  • BBSUs
  • Werkins
  • Sumo Squats
  • Burpees
  • Derkins
  • Prisoner Squats
  • BBSUs

Rinse/Repeat, Rinse/Repeat

Mosey to the skate park.  Partner up.

  • P1 Balls to the Wall (side crawl against skate wall about 50 ft.)
  • P2 Dips until partner returns then flip

Rinse/Repeat above, hold plank till all in

  • P1 upside down Balls to the Wall (this sucks)
    • Modification to bear crawl if needed, and it was.
  • P2 Squats until partner returns then flip

Mosey back to pavilion.  12X12 same as before with some changes.

  • BBSUs
  • Merkins
  • Squats
  • BBSUs
  • BBSUs
  • BBSUs
  • Merkins
  • BBSUs
  • BBSUs
  • BBSUs
  • BBSUs
  • BBSUs

BBSUs x 20 for good measure

Mosey back to flag.  Time.

MARY:
BBSUs above took care of Mary
COUNT-OFF & NAME-O-RAMA
9 PAX (0 FNGs) Slicnut, Nature Boy, Billy Blanks, Harry Caray, Backseat, Wide Right, Cheesesteak, Woody, Snowman (QIC)
CIRCLE OF TRUST/BOM:
Setting goals and specifically writing them down each week is something YHC has recently started doing and has lead to improvement in many facets of life.  With regard to F3, YHC challenged the PAX to write down some goals related to our 3 F’s and gave examples of some of my goals.  Don’t stop at fitness because this is meant to be more than just a workout.

  • Fitness  – YHCs goal is to lower mile run pace by 15 seconds a week
  • Fellowship  –  YHCs goal is get to get to know at least one PAX better each week
  • Faith – YHCs goal is spend time each night as a family reviewing a few Bible passages and discussing meaning.

MOLESKIN:
PAX came to work today and embraced the suck.  T Claps to the PAX.  Prayers for Wide Rights brother and wife as they are expecting a baby Monday.
ANNOUNCEMENTS:
Get out and ruck if you haven’t started.  Its a boost to your fellowship and fitness.  Grow Ruck is coming.

SOS service project coming Saturday 5/5 after Mothership BC

MEANingless Monday

THE SCENE: As I stepped out the back door at 5:15ish I was met with the April cold.  The April cold is one of the coldest there is.  In January when it got down to 7 and stayed below freezing for several days, now that was cold, but the April cold is worse.  Yes, it was 34 F on this Monday, but I could taste the cold as I passed the pool on my way to the back gate.  My body had already reset itself over the last several weeks to the normal Memphis spring (one day 85 the next 62).  But this morning I could feel it through my ankle length cold gear (not tights although they look just like tights).  I located the back gate of my backyard fence in the dark, wondering if my neighbor would be freaked to see a guy dressed in dark clothes wandering around with some type of black pole and an american flag.  As I stepped through the back gate I gave a quick glance in both directions before passing through to make sure I didn’t startle Larry.  I found my way through the woods to see a car parked where we used to park and thought who could this be.  As I walked up to the AO I passed three ruckers and started to feel that warm feeling all over that we all get right before posting. That warm that says I am with my brothers and I am going to work today.

F3 WELCOME & DISCLAIMER

I am not a professional.

You are participating at your own risk, and you are assuming the risk of injury.
You are responsible for your own well-being; you could get injured (dark, uneven ground).
You are 18 or older, here voluntarily, and you are not paying to be here.
Know your limits and do the best you can.
Modify exercises as needed. Everything we say is a suggestion.  Stop exercising if needed at your own discretion.
By working out with us today, it is assumed that you have read the disclaimer and notice on the website and accept the risks associated with working out here today.
http://f3nation.com/disclaimer-and-notice/
Does anyone have any questions or objections?

WARM-O-RAMA:
SSH IC X 25
Imperial Squat Walkers IC X 15
Surfees X 10 OYO
Arm Circles Small to Big IC X 10 Front then Back
Ranger Merkins IC X 10

One lap around parking lot

THA-THANG:
Burpee Dan:
50 yards between lines Start on one end travel to the other end
1 Burpee – 4 Lunges return in reverse 1 Burpee 4 lunges
2 Burpees – 4 Lunges return in reverse 2 burpees 4 lunges

Slow Mosey around lake stopping at 1/2 way point to wait on the Six (High Knees)  Return to the flag.  PAX performed Flutter kicks till all in.

Yul Brynner (7 types of Merkins)
Carolina Dry Docks IC X 10
Werkins (wide merkins) IC X 10
Merkins IC X 10
Ranger Merkins IC X 5
Diamond Merkins IC X 10
Crucible Merkins X 5
Chuck Norris Merkins X 5

MARY:
Slutter Kicks IC X 20
Side Plank Leg raises IC X 10 Both sides
Pickle Pounders IC X 15
Mountain Climbers IC X 30 Dealers Choice(thank you shoestring)
Flutter Kicks IC X 20 Dealers Choice (thank you Harry Caray)

COUNT-OFF & NAME-O-RAMA
15 PAX (1 FNG Cinder Block)

CIRCLE OF TRUST/BOM:
Life is Meaningless – we all come to a point in workout or in a relationship or your job where we think why am I doing this?  What is the point?  The wisest/wealthiest man in the world sought to find meaning in life “under the sun”.  He enjoyed anything and everything that this world had to offer and walked away with “all is meaningless”.  Solomon wrote Ecclesiastes.  We can learn from what we experienced.  We can also understand his point.  Nothing in this world (under the sun) means anything.  But there is meaning above the sun.  Solomon understood that if we think what can this world offer we are left with “all is worthless”.  If our thoughts and actions are done with heaven in mind then all is priceless.  What ever your situation is, relationship, job, etc when you think of it with a heavenly perspective it gives meaning to everything.


MOLESKIN:
Through all the mumble chatter I could hear everyone enjoying the moment and appreciating the opportunity to get better.  Apparently we have a few movie buffs that knew who Yul Brynner was.  This pushed me to my limits Omaha was in effect especially on the Yul Brynner.  Kotters to Scrooge for Posting.

ANNOUNCEMENTS:
Tonight 4/16 we have GrowRuck info time at Huey’s in Germantown.  Come anytime between 5 and 6 and ask questions to someone that has been through this event.  I encourage you all to check it out.  There is plenty of time between now and August to train for this event.  Hope to see you there.

Friday the 13th Sprint-burp ladder at the Levee

AO: The Levee

QIC: Lazarus

PAX: Slicnut, Captain Obvious, Wide Right, Nature Boy, Rabbit, Barney, Pops, Billy Blanks, Snowman, Bombay

THE SCENE: 66F and windy, beautiful!

F3 WELCOME & DISCLAIMER:

WARM-A-RAMA: 

None!

THA-THANG:

*Sprint-burp Ladder*

Partner up with a PAX of similar running pace.  Run 100 yards, 1 burpee.  ( Burpee with merkin and jump squat only).  Run back 100 yards and do 2 burpees.  PAX were given 2 goals:  1) Go as high up the ladder as they can until QIC called time at the halfway mark, then PAX would begin descending.  2) Push hard to make it back to the bottom of the ladder before QIC called end time.

MARY:

None!

COUNT-OFF & NAME-O-RAMA:

11 PAX, 0 FNGs

CIRCLE OF TRUST/BOM:

QIC talked about how he and other PAX compared our scores on the APFT to each other and even got a little judgemental.  It’s our nature to do this, yet that was not the point, it was to set a personal standard and goal.  Life is the same way, especially when we are following Jesus.  When we compare ourselves to Jesus, we will ALWAYS fall short!  But, with the proper perspective that should set the standard for us to always strive to be more like HIM!  And one of HIS main purposes was to teach and help people lower and weaker than HIMSELF how to get better.  (What F3 stands for. )  That heart and desire to help others to get better is what should develop in HIS followers, if one is truly following HIM.

MOLESKIN:

The Levee boys are a tough group of guys who desire to get better.  It is well worth the long drive to join them and an honor to lead them!

ANNOUNCEMENTS:

Brew Ruck 901 coming up April 28th.  See Bruce for details.  **GrowRuck is coming to Memphis! **  QIC had the pleasure and honor to do GrowRuck 05 in Chattanooga with the brothers and it was an amazing experience. You definitely want to get in on this! There will be upcoming meetings with briefings and testimonies from us PAX that went.  Stay tuned or contact Gus, Soybean, or Bruce for details.

Sergio Sets

THE SCENE
41 degrees and clear….parking lot was empty at 5:25 except for ruckers, but by 5:30 we were ready to go. A few stragglers, but I can’t confirm if Meter Maid was one of them…
 
F3 WELCOME AND DISCLAIMER
My name is Cheesesteak because I’m from Philly. Not only am I a VQ, but in the South, no Yankee is credible or trustworthy. Therefore, you will be participating at your own risk and discretion. Modify as needed.
 
WARM-O-RAMA
SSH x13 IC
Dixie (not Daisy) Pickers   x 13IC
Merkins x13IC
Squats x13IC
OYO 1 min
 
THE THANG
Today’s workout is dedicated to Sergio Garcia, who tied the highest score ever on a single hole at The Masters this past week when he posted a 13 at the 15th hole. He hit 5 balls into the water on the same hole. Therefore,  we will be doing Sergio Sets this morning, with every set we execute this morning in  sets of 13’s. PAX embraced the sets by yelling “Sergio!” at the end of each set…YHC felt affirmed by their enthusiasm.
 
Single Sergio Sets (Sets of 13)
  1. SSH 13 4 count IC
  2. Mountain Climbers 13 four count IC
  3. Jump Lunges 13 (L/R=1)
  4. Burpee’s – 13 OYO
  5. Merkins 13 IC
  6. Walking Lunges 13
  7. Imperial Walkers 13
  8. Planks with Toe Touches 13 IC

 

Double Sergio Sets (Sets of 26)

Set 1 (OYO)
  1. Merkins 26
  2. Walking Lunges 13 down
  3. Imperial Walkers 26  four count AFAP
  4. Walking Lunges 13 back
Mosey
 
Set 2
  1. Mountain Climbers 26 four count
  2. 13 Burpees
  3. Planks w toe touches  26 four count
  4.  13 burpees
Triple Sergio Set 

Bolt 39’s OYO

 
AMRAP Sergio   Sets (for 169 seconds, which is 13 squared)
 
  1. Merkins sets of 13’s
  2. Walking lunges – 13

MOSEY

  1. Burpees 13 OYO
  2. Imperial Walkers 13 four count
MOSEY
  1.  SSH 13 four count
  2. Planks with toe touches 13 four count

Bolt 39’s OYO

Mary 

  1. Leg raises 13
  2. Hello Dolly 13-4 count IC
  3. American Hammer   13 four count – IC
  4. Planks
  5. 6-inches
 
 
NAME-O-RAMA
Captain Obvious, Woody, Pops, Billy Blanks, Slicnut, Moneybags, Meter Maid, Raven, Rabbit, Bombay, Nature Boy, Red Roofer, FNG (Interest Free), Wide Right, C-lo, Gus, Phat Pat, CheeseSteak
 
CoT
Sergio Garcia became famous this past week for hitting 5 golf balls in the water on the 15th  hole. He’s a really good golfer, currently ranked #10 in the world and was ranked as high as #2 in 2008. But he is now known for one of the greatest blunders in golf. Thousands of people witnessed his blunder live in the stands and millions of others around the world have seen this blunder since last Thursday.
I had the distinct honor of watching it all unfold live because a friend took me to The Masters last week and we were in the stands on that hole when it all happened. And as I reflected on it, I am so grateful that my biggest blunders in life are not seen on the same scale and magnitude as his. Of course, I said to myself, even I could play that hole in less than 13 strokes. When we compare ourselves to others, we can often overestimate ourselves and our abilities rather than sympathizing with others.
When the apostle Paul described himself in comparison to Jesus, here’s what he says in 1 Timothy 1:15….”The saying is trustworthy and deserving of full acceptance, that Christ Jesus came into the world to save sinners, of whom I am the foremost. But I received mercy for this reason, that in me, as the foremost, Jesus Christ might display his perfect patience as an example to those who were to believe in him for eternal life.”
Paul is considered the greatest missionary in the history of the Christian faith, probably #2 behind Jesus. And yet Paul described himself as the worst of all sinners. That’s like Sergio saying he’s one of the worst golfers to ever play the Masters. And I don’t think Paul was speaking Southern-ese, where we deflect praise and humble brag. The more he knew Jesus the more he recognized his own sin and need for mercy.
I’m thankful my sin isn’t broadcast from the airwaves. But I hope that we will do three things….First,  value Jesus more by  recognizing  our sin. He came to save sinners, of whom I am, and all of us are, among the worst. Second, that we would confess our sin to one another rather than waiting for a huge failure to blow up in our face. Third, that we would walk alongside each other in grace and love when our brothers fail. Because we know very well that we could make the some mistakes.

MOLESKIN:
I thoroughly enjoyed the chance to VQ and appreciated the patience of the PAX as I tried to keep us on track. We even welcomed PhatPat from The Morg, who designated himself Co-Q, which resulted in a vote for a new F3 name, which we are still voting to confirm. Having only been in F3 for about 2 months, I’m appreciating the challenge of working out, and now leading a workout, but more so connecting with guys around being better men, husbands, fathers, and intentional investors in our city.

ANNOUNCEMENTS:
Many announcements were made, among them BrewRuck, a Crawfish Boil to benefit a ministry Bombay serves with, and the World Relief Cup of Nations “not a sport” tournament. I believe these are all on April 28th, but YHC did not write them down. If other announcements were made, I apologize.  Contact Gus/Shoestring for Brewruck, Bombay for the Crawfish Boil, and Cheesteak for Cup of Nations.

Bucket Challenge at The Levee

THE SCENE: 40 degrees and clear

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-O-Rama:
Side Straddle Hops x20
Windmills x20
Arm Circles Forward x15
Arm Circles Backwards x15

Indian Run with Bucket Coupon to Football Field Parking Lot

The Thang:
AMRAP 1 min each while partner does 10, 20, 30 yard ladders (partners switch after each 1 min interval)

>>>Rotate Bucket Coupon among PAX during ladder segments

-Merkins/Sprint ladders
-Y’s (ABC’s but Y only)/ side shuffle ladders
-Burpees/ backward run ladders
-Up straddle hop (one legged SSH)/ high knees run ladders
-Crawl (bear crawl 5yds, reverse crawl back—back and forth)/ Sprint ladders
-Kicks (mule kick) / Side shuffle ladders
-Elevens – untimed (not AMRAP) LBC, 20yd sprint and get ups
-The Bucket Run back to Flag

Mary:
Hello Dolly x20
Freddie Mercury X20
Nolan Ryan’s x10L x10R

Count-off and Name-O-Rama
Raven, Pops, Slicnut, Backseat, Woody, Captain Obvious, Metermaid, Speedy, Barney, Billy Blanks, Snowman, Skids (FNG), Moneybags (VQIC)

COT: Our Bucket
Much like a bucket, we are vessels with potential of so much purpose (Jeremiah 29:11). Much like many men, I have a tendency to fill my bucket full of lots of things, some good and others not so great. Chasing after the things of world, selfish ambition and life commitments causes our investments in our spiritual life to take a backseat or left out altogether. The bucket challenge is the completely surrender everything, emptying our buckets (Matthew 16:24-25). Only then will God be able to use us completely and make us into the man He needs for us to be. Once we’ve surrendered, fill our buckets first with time in prayer (praise, thanksgiving, repentance and petition), studying God’s word and Loving God and everybody else sacrificially. God will then fill us with the Holy Spirit who gives us NOT a spirit of FEAR, but a spirit of POWER, LOVE and SELF DISCIPLINE (2 Timothy 1:7) which provides us all we need to complete his purpose each day. Once again, my challenge to each of us that we empty our buckets completely each day, releasing the grip on our own lives, and let our loving God do his great work. Only then will everything fit and we can experience joy and peace beyond our understanding.

HIIT and Run at the Levee.

THE SCENE:

The Levee: 50 and muggy.  100% gloomidity.

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
*SSH x47 IC
*Bobby Hurleys x10 IC
*Mountain Merkins (recently submitted to Exicon) x6 IC
*Burpees x 15 OYO

THA-THANG: 4 Corners
Part 1

*PAX formed a single file line going clockwise around parking lot perimeter…flipped a tractor tire…1 PAX would flip tire x5 and sprint to designated spot then sprint to back of line and resume mode of transportation (MOT).  Next PAX would flip tire. Repeat for all PAX.

Round 1>MOT for non-tire flipping PAX would be Bear Crawl through 1 full rotation of all 8 PAX.

Round 2>Flip tire as described above. MOT was Squat Walk as described above.

Round 3>Flip tire. MOT was Broad Jump.

Round 4>Flip tire until back at STARTEX. MOT was Lung-Lunge-Squat.

*Burpees x15 OYO
*8-ct Body Builders x10 IC

Part 2

>Indian Run from Baseball Field parking lot to Tennis Courts parking lot. All in.

*Perform Burpees x15 OYO

Resume Indian Run using ‘slingshot method’ whereby when rear PAX got halfway the 6 would release, etc. Return to STARTEX.

Part 3

*PAX stretched calves by planking on tractor tire.

*PAX performed Incline Merkins x10 IC with palms on tractor tire.

*PAX performed Derkins x 10 IC with feet resting on tractor tire.  Rinse & Repeat.

*PAX performed Burpees x2 OYO

MARY:
*BBSU x20 IC
*LBC x20 IC
*FLUTTER KICKS x20 IC
*MOUNTAIN CLIMBERS x20 IC

COUNT-OFF & NAME-O-RAMA:
8; C-Lo, Slicnut, Harry Caray, Billy Blanks, Money Bags, Meter Maid, Nature Boy (WHOO!) and O Positive (YHC).

CIRCLE OF TRUST/BOM:

*YHC shared some Spurgeon with the PAX; theme: suffering, strife

*Also read from Romans 5: Justification
>Romans 5:3
‘And not only this, but we also exult in our tribulations, knowing that tribulation brings about perseverance; and perseverance, proven character; and proven character, hope; and hope does not disappoint, because the love of God has been poured out within our hearts through the Holy Spirit who was given to us.’

*YHC encouraged men to be listen to the Podcast from 4/5 with Gus and YHC on ‘Lift Heavy. Run Long.’

**PAX prayers were lifted up.

MOLESKIN:

This was one heckuva thorough beatdown.  High Intensity Interval Training with ample Running thrown in for funsies.  PAX were awfully grumpy bears when Burpees were called.  It was only 47 in all. Meter Maid was running fashionably late after 1st 15 Burpees were performed by PAX  in Warm-A-Rama and made up for his lost 15 upon his arrival-without being asked to.  That impressed the PAX and YHC.

ANNOUNCEMENTS:
>PAX are training for 4/7 Fairway 5K (including YHC and Backseat) as well as 1/2 Marathon coming up in May. 
>Brew Ruck coming: 4/28/18

APFT at the Levee – April 2018

tl;dr here’s the score sheet with all of today’s results

THE SCENE: I rolled into the Levee at 0503. The flag was already planted, and AO Q Slicnut was driving around the football field to check the gates – ALL LOCKED! The public school your hard-earned money is paying for won’t let you on their precious turf! Figures. YHC was a Boy Scout and is always prepared, so he and Slicnut commenced to execute Plan B. We needed a 2 mile route, and I used this website to map it.  We grabbed a government-issued safety cone, moseyed to the turn point on Wolf River Blvd, dropped said cone, and moseyed back. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x20, Daisy Picker x15, Windmill x10, Arm Circles forward and back

THA-THANG:
Today, YHC had the privilege of proctoring the Army Physical Fitness Test. F3 is generally opposed to clipboard Qs, but this event would be too complicated to do it and Q it. Our plan is to complete this test once every 6 months to track our individual fitness progress. It’s not a perfect test (there is no perfect test), but it’s something. The test includes 2 minutes timed push-ups, 2 minutes timed sit-ups, and a 2 mile run. YHC recruited a couple PAX who were Army/National Guard to help demonstrate the exercises. 

THE PUSH-UP EVENT MEASURES THE ENDURANCE OF THE CHEST, SHOULDER, AND TRICEPS MUSCLES. ON THE COMMAND ‘GET SET,’ ASSUME THE FRONT-LEANING REST POSITION BY PLACING YOUR HANDS WHERE THEY ARE COMFORTABLE FOR YOU. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART. WHEN VIEWED FROM THE SIDE, YOUR BODY SHOULD FORM A GENERALLY STRAIGHT LINE FROM YOUR SHOULDERS TO YOUR ANKLES. ON THE COMMAND ‘GO,’ BEGIN THE PUSH-UP BY BENDING YOUR ELBOWS AND LOWERING YOUR ENTIRE BODY AS A SINGLE UNIT UNTIL YOUR UPPER ARMS ARE AT LEAST PARALLEL TO THE GROUND. THEN, RETURN TO THE STARTING POSITION BY RAISING YOUR ENTIRE BODY UNTIL YOUR ARMS ARE FULLY EXTENDED. YOUR BODY MUST REMAIN RIGID IN A GENERALLY STRAIGHT LINE AND MOVE AS A UNIT WHILE PERFORMING EACH REPETITION. AT THE END OF EACH REPETITION, THE SCORER WILL STATE THE NUMBER OF REPETITIONS YOU HAVE COMPLETED CORRECTLY. IF YOU FAIL TO KEEP YOUR BODY GENERALLY STRAIGHT, TO LOWER YOUR WHOLE BODY UNTIL YOUR UPPER ARMS ARE AT LEAST PARALLEL TO THE GROUND, OR TO EXTEND YOUR ARMS COMPLETELY, THAT REPETITION WILL NOT COUNT, AND THE SCORER WILL REPEAT THE NUMBER OF THE LAST CORRECTLY PERFORMED REPETITION. AN ALTERED, FRONT-LEANING REST POSITION IS THE ONLY AUTHORIZED REST POSITION. THAT IS, YOU MAY SAG IN THE MIDDLE OR FLEX YOUR BACK. WHEN FLEXING YOUR BACK, YOU MAY BEND YOUR KNEES, BUT NOT TO SUCH AN EXTENT THAT YOU ARE SUPPORTING MOST OF YOUR BODY WEIGHT WITH YOUR LEGS. IF THIS OCCURS, YOUR PERFORMANCE WILL BE TERMINATED. YOU MUST RETURN TO, AND PAUSE IN, THE CORRECT STARTING POSITION BEFORE CONTINUING. IF YOU REST ON THE GROUND OR RAISE EITHER HAND OR FOOT FROM THE GROUND, YOUR PERFORMANCE WILL BE TERMINATED. YOU MAY REPOSITION YOUR HANDS AND/OR FEET DURING THE EVENT AS LONG AS THEY REMAIN IN CONTACT WITH THE GROUND AT ALL TIMES. CORRECT PERFORMANCE IS IMPORTANT. YOU WILL HAVE TWO MINUTES IN WHICH TO DO AS MANY PUSH-UPS AS YOU CAN. WATCH THIS DEMONSTRATION.” “WHAT ARE YOUR QUESTIONS?”

THE SIT-UP EVENT MEASURES THE ENDURANCE OF THE ABDOMINAL AND HIP-FLEXOR MUSCLES. ON THE COMMAND “GET SET”, ASSUME THE STARTING POSITION BY LYING ON YOUR BACK WITH YOUR KNEES BENT AT A 90-DEGREE ANGLE. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART. ANOTHER PERSON WILL HOLD YOUR ANKLES WITH THE HANDS ONLY. NO OTHER METHOD OF BRACING OR HOLDING THE FEET IS AUTHORIZED. THE HEEL IS THE ONLY PART OF YOUR FOOT THAT MUST STAY IN CONTACT WITH THE GROUND. YOUR FINGERS MUST BE INTERLOCKED BEHIND YOUR HEAD AND THE BACKS OF YOUR HANDS MUST TOUCH THE GROUND. YOUR ARMS AND ELBOWS NEED NOT TOUCH THE GROUND. ON THE COMMAND “GO”, BEGIN RAISING YOUR UPPER BODY FORWARD TO, OR BEYOND, THE VERTICAL POSITION. THE VERTICAL POSITION MEANS THAT THE BASE OF YOUR NECK IS ABOVE THE BASE OF YOUR SPINE. AFTER YOU HAVE REACHED OR SURPASSED THE VERTICAL POSITION, LOWER YOUR BODY UNTIL THE BOTTOM OF YOUR SHOULDER BLADES TOUCH THE GROUND. YOUR HEAD, HANDS, ARMS, OR ELBOWS DO NOT HAVE TO TOUCH THE GROUND. AT THE END OF EACH REPETITION, THE SCORER WILL STATE THE NUMBER OF SIT-UPS YOU HAVE CORRECTLY COMPLETED. A REPETITION WILL NOT COUNT IF YOU FAIL TO REACH THE VERTICAL POSITION, FAIL TO KEEP YOUR FINGERS INTERLOCKED BEHIND YOUR HEAD, ARCH OR BOW YOUR BACK AND RAISE YOUR BUTTOCKS OFF THE GROUND TO RAISE YOUR UPPER BODY, OR LET YOUR KNEES EXCEED A 90-DEGREE ANGLE. IF A REPETITION DOES NOT COUNT, THE SCORER WILL REPEAT THE NUMBER OF YOUR LAST CORRECTLY PERFORMED SIT-UP. THE UP POSITION IS THE ONLY AUTHORIZED REST POSITION. IF YOU STOP AND REST IN THE DOWN (STARTING) POSITION, THE EVENT WILL BE TERMINATED. AS LONG AS YOU MAKE A CONTINUOUS PHYSICAL EFFORT TO SIT UP, THE EVENT WILL NOT BE TERMINATED. YOU MAY NOT USE YOUR HANDS OR ANY OTHER MEANS TO PULL OR PUSH YOURSELF UP TO THE UP (RESTING) POSITION OR TO HOLD YOURSELF IN THE REST POSITION. IF YOU DO SO, YOUR PERFORMANCE IN THE EVENT WILL BE TERMINATED. CORRECT PERFORMANCE IS IMPORTANT. YOU WILL HAVE TWO MINUTES TO PERFORM AS MANY SIT-UPS AS YOU CAN. WATCH THIS DEMONSTRATION.” “WHAT ARE YOUR QUESTIONS?”

THE TWO-MILE RUN IS USED TO ASSESS YOUR AEROBIC FITNESS AND YOUR LEG MUSCLES’ ENDURANCE. YOU MUST COMPLETE THE RUN WITHOUT ANY PHYSICAL HELP. AT THE START, ALL PAX WILL LINE UP BEHIND THE STARTING LINE. ON THE COMMAND ‘GO,’ THE CLOCK WILL START. YOU WILL BEGIN RUNNING AT YOUR OWN PACE. TO RUN THE REQUIRED TWO MILES, YOU MUST COMPLETE (describe the number of laps, start and finish points, and course layout – see map below). YOU ARE BEING TESTED ON YOUR ABILITY TO COMPLETE THE 2-MILE COURSE IN THE SHORTEST TIME POSSIBLE. ALTHOUGH WALKING IS AUTHORIZED, IT IS STRONGLY DISCOURAGED. IF YOU ARE PHYSICALLY HELPED IN ANY WAY (FOR EXAMPLE, PULLED, PUSHED, PICKED UP, AND/OR CARRIED) OR LEAVE THE DESIGNATED RUNNING COURSE FOR ANY REASON, YOU WILL BE DISQUALIFIED. WHAT ARE YOUR QUESTIONS ON THIS EVENT?”

YHC had a deck of cards with exercises for the speedy PAX who finished first, but we didn’t start the run until 0600 and were already against time when the first guys finished. 

YHC collected exercise counts and run times on a score sheet. Those have been entered in the F3 Memphis APFT Scores Google Sheet. This will be our region’s source of record going forward. One tab contains test date and scores; the other tab contains the points that correspond to the scores. The points factor in your age group. Personally, I will be using the Total Score to evaluate my progress on future tests. 

MARY:
There was no Mary.

COUNT-OFF & NAME-O-RAMA
20 PAX, including Grounded (FNG) and YHC (proctor).

CIRCLE OF TRUST/BOM:
YHC encouraged the PAX to also consider their spiritual growth/progress. We tend to coast if we’re not intentional with our spiritual walk. Pick a topic or some belief and explore it. Hopefully you can look back on the year and identify a few things you’ve learned because you decided to focus on them. 

Prayers for Sleep Number’s dad.

MOLESKIN:
T-CLAPS to the Levee crew for being the guinea pigs for this first APFT. We ran over time, but all 19 finished. YHC came away with some lessons learned to shorten time and run things more smoothly. Big thank you to Grounded (Arkansas National Guard), Harry Caray (Army vet), and Billy Blanks (civilian, fitness journeyman) for helping demonstrate. T-CLAPS to Moneyball for completing the run! 

Battle of the Bluff (insert Rocky music)

THE SCENE: No rain or lightning as forecasted but it was a brisk 46 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hopsx20 4ct IC

Merkins x10 4 Ct IC

Squats x20 4ct IC

Arm Circles x20 forward, x20 reverse

Imperial Walkers x20 IC 4Ct

THA-THANG:
5 20-yard sprints

Rounds of 3 minutes performing AMRAP for each super-set

10 Push-ups and 10 Box Jumps

10 Jump squats and 10 Wide Push ups

-short mosey to dip area by main road

10 dips and 10 lunges in place for each leg

10 one leg right leg burpees and 20 overhead claps

10 one leg left leg burpees and 5 X tricep pushups

10 diaper wipes (reverse crunches) and 10 American hammers each side

10 Jump squats and donkey kicks

Longer shuttle sprint to finish-20 yards to 40 yards-20 yards

COUNT-OFF & NAME-O-RAMA
23 PAX (3 FNG, 1 Irish goodbye)–Barney, Speedy, Spam

CIRCLE OF TRUST/BOM:
YHC talked about how he is his own worst enemy and critic. Read from 1 Corinthians 15:9-10 to show how Paul was his own critic but how the grace of God helps us get past our failures. Peter had his own struggles after the 3 betrayals and then he went on to bigger things in the name of Christ. I struggle with this daily even on things like messing up one out of 20 loads of laundry. I have a past of hitting myself and it snuck back up recently. Now it affects my wife since we are 2 people and of one flesh. It took saying it out loud to my best friend and getting caught by my wife to help me realize the problem. I encourage you to tell someone when you are going through a hard time because they can introduce new coping techniques and you can hear how selfish and dumb you are being. I never planned on it getting worse, but when a goose-egg popped up, I knew I needed something. God’s grace frees us, but we have to take action by getting help, especially if we want to help others.

MOLESKIN:
Thanks to the Lair for surprising us with your presence. It almost led to a victory in the Bluff battle (sorry Morg, Annex is a comin). The community between the 2 is fun and allows us to compete, but also unite and push each other. It is encouraging knowing that 3 FNGs were present and helping push through each round. Even if you only show up once a week, keep on coming because the development of community will help us keep on moving.  Also, Captain Obvious was happy to see Wide Right finally got his gloves on today. Thanks to C-Lo (who was not in our count) to be a stand-in for Nature Boy upon his leaving for work.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Good Friday Indeed!

THE SCENE:  Good Friday with temps hovering at 47 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20 IC
  • Daisy Pickers x 20 IC
  • Abe Vigoda x 15 IC
  • Merkins x 15 IC
  • Stretch OYO 30 seconds
    THA-THANG:
    Partner Up
  • Vacuum Cleaners
  • Pistol Squat x 10 IC
  • Seal Merkins x 10 IC with seal sound from O +
  • 10 Burpees to Bear Crawl
  • 5 Burpees to Crab Walk
  • Capri Lap
  • 10 Burpees to Bear Crawl
  • 5 Burpees to Crab Walk
  • Sumo Squats x 10 IC
  • Capri Lap
  • Pistol Squat x 10 IC
  • Tony Hawk Burpees x 10 OYO
  • 20 Box Jumps followed by wall sit for 20 seconds
  • 30 second wall sit followed by 20 box jumps
  • Sumo Squats x 10 IC
  • Bodybuilders x 10 OYO

MARY:

  • Slutter Kicks x 15 IC
  • Freddie Mercurys x 20 IC with Cheesesteak providing the music
  • BBS x 15 IC
  • Pickle Pounders x 15 IC
    COUNT-OFF & NAME-O-RAMA
    10 PAX: Backseat, Billy Blanks, Bombay, Cheesesteak, Harry Caray, Meter Maid, O Positive, Slicnut, Woody (Q), 1 FNG (Lucille)
    CIRCLE OF TRUST/BOM:
    Psalm 11: 4 : The Lord is in his holy temple; the Lord’s throne is in heaven; his eyes see, his eyelids test the children of man.

Given Easter weekend, this verse was one I wanted to share knowing Jesus is risen and he reigns.  Let God be in control and remember that he is the judge over this Earth.
MOLESKIN:
Tony Hawk Burpees was a hit for most as it threw a wrinkle in the normal burpee.  It was interesting to see the PAX groan when I told them we had 5 minutes left for MARY.  Maybe a future workout should be all MARY.  I take groaning to mean the exercises that most people hate and want to avoid doing because its hard.  PLC was a huge success once again with O + providing the coffee and Baklava and 80% ROI.
ANNOUNCEMENTS:
Prayers for O+ week and sons fishing tourney, PHP’s dad, Dirty Deeds loss, Cheesteaks son with new teeth coming in all at once, Soybeans Mom

HIT60# – make sure that we make Gus pay his debts on Monday

Soggy BOMBS

THE SCENE:  63 and very wet
F3 WELCOME & DISCLAIMER

  • I’m not a professional
  • I’m not paid and you are not paying
  • Exercises are suggestions
  • Know your limits but push yourself & modify as needed

WARM-O-RAMA:

  • Daisy Pickers x 15 IC
  • Slow Squats x 15 IC (4 count)
  • Abe Vigodas x 15 IC
  • SSH x 25 IC

Mosey long way around high school (gate was locked) to football field

THA-THANG:
B.O.M.B.S. – Partner Up – P1 performs exercise while P2 runs to 50 then runs backwards to goal line.  Hold Al Gore/Plank/anything till all in after each exercise.

  • Burpees x 50
  • Overhead claps x 100
  • Merkins x 150
  • BBSU x 200
  • Squats x 250

Mosey around stadium back to the flag for Mary

MARY:

  • LBCs x 15 IC
  • Nolan Ryans x 5 IC (each side)

COUNT-OFF & NAME-O-RAMA
14 PAX (0 FNGs) – Moneybags, Slicnut, Backseat, Pops, Rabbit, Zima, Wide Right, Bombay, Nature Boy, Woody, Captain Obvious, Choker, Gus, Snowman (QIC)
CIRCLE OF TRUST/BOM:
YHC read a passage from Ecclesiastes 9 with special meaning to me.  Leading a life of Purpose and Perseverance is a not possible without trust in the lord and knowing many of life’s obstacles are out of our control.

YHC reflected on a point from Freed to Lead that hit home.  Entering the 3rd quarter of life is many times the deciding point.  It is when a man decides to live life with purpose or continue down the same stale path that leads nowhere.  It certainly was a decision for this dude.  Thankful for F3.  Considering where my health was before my 1st post, it may have saved my life.

YHC thanked the PAX for continually pushing him, calling him out, and encouraging him.  This is what a man needs, it’s why we don’t quit on each other,  and why this thing is so special.

MOLESKIN:
It was awesome to be able to give back to the PAX who have led me thus far and look forward to Qing more.

YHC is the worst runner in the history of running- so the locked gate at the east side of the football field was a heck of a curveball.   YHC was suckin wind by the time we made it around the high school to the field and had a hard time instructing the PAX.  Many rookie mistakes were made, but there will be many more chances to correct them.
ANNOUNCEMENTS:
Pops won the wet t-shirt contest.

Apparently Gus be will doing a ton of Burpees if we all get out of the fartsack Monday.