Squats & Sandbags

THE SCENE: Wet & Windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20X IC SSH
  • 10X IC DAISY PICKERS
  • 10X IC MERKINS
  • 10X IC SQUAT, AIR
  • 15X IC SHOULDER CIRCLES

THA-THANG:

200X TEAM MOSEY, TRAVEL

  • 10X IC SQUAT, AIR
  • 5X IC SQUAT, SPLIT
  • 10X IC SQUAT, AIR & LOADED X4

200X TEAM MOSEY, TRAVEL

10X CIRCUIT 60 SECONDS

  • 10X OYO BBSUs
  • 10X OYO CAROLINA DRY DOCKS
  • 20X OYO SSH

2X SQUAT LADDER

  • 5X IC SQUAT, FRONT-LOADED
  • 5X IC SQUAT, OVERHEAD
  • 5X IC SQUAT, OVERHEAD
  • 5X IC SQUAT, OVERHEAD
  • 5X IC SQUAT, BACK-LOADED
  • 5X IC SQUAT, BACK-LOADED
  • 5X IC SQUAT, BACK-LOADED
  • 5X IC DEADLIFT
  • 5X IC THROWS
  • 100X OYO MOSEY, TRAVEL

MARY:
SPRINTS & SQUATS
COUNT-OFF & NAME-O-RAMA
16 PAX (0 FNG)
Moneybags, Black Diamond, Mudpants, O Positive, Bruce, Watchita, Shoestring, Captain Obvious, Rabbit, Hot N Ready, Anklet, Ike, Webelo, Coach K, Halpert, Hitch
CIRCLE OF TRUST/BOM:
As men, at times, it is good to be able to turn our emotions off and go to work.
It is important to remember, however, that we must not leave our emotions turned off for our families. Be present and available to your M, shorties, and shield lock.
MOLESKIN:
A wet sand bag weighs more than a dry sand bag.
ANNOUNCEMENTS:
Brew Ruck is coming.
SOS Clean-Up on May 4th (Handsy).
Ruck Club callout at mothership.

Q Coup at The Levee

THE SCENE:
A couple of weeks ago, Captain Obvious asked me if I’d be willing to Q a BEASTWEEK workout on 4/15.  I declined (more on that in the COT).  Last week, he reached out again, saying that his scheduled Q had fallen through and asked if I’d reconsider.  This time I agreed.

I wanted to use the softball field for The Thang, but was afraid the recent monsoon would have made that less than ideal.  So I arrived early to do a little recon.  The field was a swampy mess.  I was afraid I’d lose a Brooks in the mud, and didn’t want to risk having to violate the new F3/Brooks licensing agreement, so I got out my cones and blocked off an area of the parking lot.

A few minutes later, CO and Cheesesteak both rolled up through the cones area, and exited their vehicles looking slightly confused.  Turns out the Q reschedule had been for Wednesday, and Cheesesteak was supposed to be taking the helm today.  Because my cones and I had squatting rights, my Q d’etat was successful.

F3 WELCOME & DISCLAIMER
Once for the main group, then again for Meter Maid (obviously).

WARM-O-RAMA:

PAX were advised that the WoR would be 7 exercises, each of which would consist of 10 burpees OYO.  However, they would have the opportunity to replace these with regular warmups by answering a series of F3 trivia questions.

Question 1:  What is the mission of F3?  Cheesesteak attempted to answer incorrectly so that we could do burpees, but was bitterly disappointed when Captain Obvious stepped in and saved the PAX with a correct answer.  Reward: SSH x20 IC.  I assured Pastor Cheese that burpees would be made available to him later in the workout.

Questions 2-6: What are the 5 core principles of F3?  Rewards:
Daisy Pickers x15 IC
Imperial Walkers x15 IC
Windmills x15 IC
Hillbillies x15 IC
Little Arm Circles Forward x10 IC

Question 7: What is the F3 Credo?  Reward: Little Arm Circles Reverse x10 IC

THA-THANG:
Part 1:  Bearway to Heaven: A Bear Crawl suicide of seven increasing lengths with decreasing burpees at the end of each length.  7 cones were laid out at parking space width.  PAX were instructed to bear crawl to the first cone and back, then perform 7 burpees.  Rinse and repeat, adding a cone and subtracting a burpee each time.  Attempt to complete the circuit before the end of “Stairway to Heaven”.

Part 2:  Suicide BOMBS.  Partner up.  P1 works on assigned exercise counts listed below while P2 runs a 3-cone suicide, doing 1 rep of that exercise at the 1st cone, 2 reps at the 2nd, and 3 reps at the 3rd.  Rinse and repeat until all reps are complete.

Exercises:
Burpees x50
Overhead Claps x100
Merkins x150
Big Boy Situps x200
Squats x250

MARY:
Flutter Kicks x50 IC

COUNT-OFF & NAME-O-RAMA
13 PAX:  Anklet, Captain Obvious, Chastain, Cheesesteak, Choker (QIC), Dial-Up, Escobar/Slicnut/Escobar, Kudzu, Meter Maid, Moneybags, Rabbit, Rocket Launcher, S-Cargo

CIRCLE OF TRUST/BOM:
When CO first asked me to Q a BEASTWEEK workout, I declined because I didn’t feel like I was up to that task.  I looked at the list of guys that had Qd prior BEASTWEEKs:  Slots, Nature Boy, Shoestring, Granola, and Tomb Raider.  (Plus one other guy who apparently couldn’t be bothered to write his backblast, so I have no idea who that was.  I’m sure he was a beast, though).  I’m not in the same league as those guys physically.  And I’ve been way off the rails with my #Queen for a long time now.

But all that night I thought about it.  I realized I was a Sad Clown reaction, not a HIM thinking.  I told CO I had come to my senses and would take the slot if he’d have me, but it had already been filled.  I resolved to use the upcoming Biggest Loser challenge to help myself #GETRIGHT, and wouldn’t decline an opportunity like that if it presented itself again.  When CO reached out last week asking for a fill-in, I jumped at the chance.

BEASTWEEK is not about being the strongest PAX or the fastest PAX.  It’s about setting the bar higher than you think you can clear, and then pushing yourself to clear it.  The only way to fail a challenge like that is to not attempt it or to stop trying.  Do hard things.  Don’t stop trying.

MOLESKIN:
Never complain that I’m not giving you enough burpees.

ANNOUNCEMENTS:
Biggest Loser challenge starts today.  Check #pound-for-pound channel on Slack for more details.

Wildcard Friday at The Levee

THE SCENE: 50s, Great weather to get better
F3 WELCOME & DISCLAIMER
Welcomed. Disclaimed.

WARM-O-RAMA:
Daisy Pickers IC x 10
Hillbillies IC x 15
SSH IC x 20

THA-THANG:

  • Route 66: Merkins. 1st Light Post, 1 Merkin… 11 Light Posts, 11 Merkins.
  • Mosey to the Football Field parking lot and pick a partner.
  • Doracides, 200 LBCs
  • Dora, 200 Squats
  • Mosey back to the First Light Post
  • Route 66: Burpees. 1st Light Post, 1 Burpee…. 11 Light Posts, 11 Burpees
  • Mosey around the lake to Startex

MARY:
Flutter Kicks IC x 20
Freddy Mercury IC x 20
Hello Dolly IC x 20
Big Boy Sit-ups IC x 20
Planks High to Low

COUNT-OFF & NAME-O-RAMA
16 PAX (1 FNG: Flapjack, 1 WL: Incognito from F3 Lexington Go Vols)

CIRCLE OF TRUST/BOM:

One of my favorite stories in the Bible is the story of the Israelites being attacked by Amalek (Ex 17). When Moses would hold God’s staff up in the air, the Israelites would win the battle, but when Moses grew weary and let his hands down Israel would begin to lose. So Aaron and Hur got on either side and held Moses’ hands up until the Israelites won.

So my challenge for us today…. What opportunities do we have to be Aaron and Hur and lift our brothers arms up? And on the flip side when we are Moses and we are getting weary, we don’t have to go about it alone.  Let’s lean on our brothers and overcome adversity together.

MOLESKIN:
The true wildcard moment came early on when SSH was the last part of the warm-o-rama. T-Claps to Pronto Pup who came out with a fractured hand and ended up doing way too many squats.

ANNOUNCEMENTS:
Q Source Lunch

Simple Stuff

THE SCENE: 57 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Slow DP- 15 IC,  Forward Arm Circles-15 IC, Deep Squats-15 IC

Mosey to big parking lot by the football field
THA-THANG:
SIMPLE stuff

PAX will perform each exercise and then run to a safety cone and back

  • S – SSH-25 OYO
  • I – Imperial Walker-25 OYO
  • M – Merkins-25 OYO
  • P – Pickle Pounders-25 OYO
  • E – Elevens, 10-Burpess to 1-Squat

Mosey to curb for the following Merkin counter clockwise work

Irkins-5, rotate to left for hi-low merkins-5, rotate to left for Dirkins-5, rotate to left for hi-low merkins-5, rotate back to high plank on curb.

Mosey back to start with sprints between 4 light poles.

MARY:
Flutter kicks- 15 IC, LBC-15 IC, High plank hold with half Merkins
COUNT-OFF & NAME-O-RAMA
12 PAX, Moneybags, Rabbit, Raven, Snowman, Steinbrenner, Black Diamond, Meter Maid, Nature Boy, Peeping Tom, Pronto Pup, Slicknut
CIRCLE OF TRUST/BOM:
Read Q source 2.6 Correction

Hypocrisy: the practice of claiming to have moral standards of beliefs to which one’s own behavior does not conform;

Walk the walk

MOLESKIN:
Several prayers were lifted up for Slicnut, Raven, and Rabbit
ANNOUNCEMENTS:
Warm weather is almost here. This is usually when men will Post who haven’t in a while. Make contact with PAX and get them out of the fartsack!

Deck of [only high] Cards

THE SCENE: Mid 50s.  Foggy.  Still wet from yesterday.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Squats x 15 IC
Daisy Pickers x 10 IC
Imperial Walkers x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC

(Shout out to Captain Obvious who, like the pro AO Q he is, faithfully kept count on all of the exercises while the rest of the PAX mumbled their chatters off.)

Mosey to track.  Stop halfway for 10 burpees.  Track closed.  Omaha to adjacent parking lot.

THA-THANG:

Deck of Cards stuff.  Draw one card to determine number of “sprints” (one is one, so sprinting to the fence–just under 90M–counts as one sprint, and sprinting back from the fence counts as another sprint).  First man back draws next two cards to determine exercise and number of reps.  Rinse and repeat.

Black suits are Burpees.  Red suits are Crunchy Frogs.  Numbered cards are their own.  Face cards are 12.  Aces are 15.  The following were drawn:

  • 4 of Spades:  4 sprints
  • King of Clubs:  12 burpees
  • 9 of Hearts:  9 crunchy frogs
  • Queen of Clubs:  12 sprints
  • King of Spades:  12 burpees
  • Jack of Clubs:  12 burpees
  • Aces of Hearts:  15 sprints
  • 10 of Hearts:  10 cruncy frogs
  • King of Hearts:  12 crunch frogs
  • Jack of Diamonds:  12 sprints
  • 5 of Clubs:  5 burpees
  • 9 of Spades:  9 burpees

We drew a lot of face cards.  Our sprints may have gotten slower over time.

Mosey back to start.

MARY:  No time.  QIC got the PAX back approximately 90 seconds late.  For shame.

COUNT-OFF & NAME-O-RAMA:  14 PAX.  0 FNGs.  Nature Boy, Steinbrenner, Moneybags, Nissan, Halpert, Black Diamond, Captain Obvious, Mudpants, Gus, Pablo, Pronto Pup, Toms, Billy Blanks, Escobar

CIRCLE OF TRUST/BOM:  “If you only do what you can do, you will never be more than who you are.” — Master Shifu

MOLESKIN:  This was a great F3 morning!  As someone who throws a lot of shade at the suburbs, I’ll be fair and say I drove away wishing I lived closer to the Levee.  It’s a great AO with a solid group of guys.  T-Claps to Pronto Pup for covering everyone’s coffee!

Lastly, as one who has been to Sunrise, Gibsons, Ugly Mug, Einsteins, The Levee Creamery on Highland, Crave, Bryants, all the parking lots, and now The OG Levee Creamery… the OG Levee Creamery is the region’s best java joint.  Others may have subjectively superior brew, but proximity to AO combined with the fact that they had protein balls on the table and numerous cups of coffee on the counter for us before they even unlocked the door… yeah.  It’s not really even close.

ANNOUNCEMENTS:  None.

DJ Gus

Date: 04/01/2019

AO: The Levee

QIC: Gus

PAX: Cheesesteak, Woodpecker, Snowman, Black Diamond, Rocket Launcher, Kudzu, Say What, Slicnut, Meter Maid, Capri Sun, Vector, Nissan, Dial-Up, Hello Kitty, Pablo, Coach K, Snappa, Sully, Moneybags, Pronto Pup, Captain Obvious, Gus | FNG: Starship

Conditions: 37F; clear and cool

WELCOME

DISCLAIMER

NAME INTROS

Warm-a-Rama
3-minute plank
“Warm Up,” NF

* Mosey to skate park *

Feet held parallel to sea level over the skate park bowl
“NO NAME,” NF

* Mosey to big parking lot east of football field *

Squat-a-Rama / Sally’s Cousin
“Flower,” Moby

* Mosey to parking lot west of football field *

Merkin-a-Rama / Lovely Pecs
Every time Mr. Withers or his backup singers (who cares which?) says “lovely day,” perform one merkin. It’s a lot of merkins.
“Lovely Day,” Bill Withers

Sprint Ladders
We divided into four groups. First man sprints halfway, then comes back to pick up second man. First man sprints to end of lot while second man copies first man. Repeat for whole line x2.
“One Sixteen,” Trip Lee, KB, Andy Mineo;  “Grindin’,” NF, Marty

* Mosey to Route 66 start point *

Route 66 (Burpees)
“Still Unashamed,” Trip Lee, Tedashii; “Ready, Set, Go,” Derek Minor

* Mosey to Shovel Flag *

MARY
Hello, Dolly! IC x 10
Box cutters IC x 10
Merkins AMRAP for 20 seconds
“Do It Anyway,” Dillon Chase, Kadence

Count-o-Rama (23)

Name-o-Rama

COT / BOM:

And so, from the day we heard, we have not ceased to pray for you, asking that you may be filled with the knowledge of his will in all spiritual wisdom and understanding, so as to walk in a manner worthy of the Lord, fully pleasing to him, bearing fruit in every good work and increasing in the knowledge of God. May you be strengthened with all power, according to his glorious might, for all endurance and patience with joy, giving thanks to the Father, who has qualified you to share in the inheritance of the saints in light. He has delivered us from the domain of darkness and transferred us to the kingdom of his beloved Son, in whom we have redemption, the forgiveness of sins.
Colossians 1:9-14

MOLESKIN: Meter Maid was very late. I ignored Cheesesteak’s many suggestions, predictions, and false prophecies. One particular falsehood that must be called out is Cheesesteak’s claim that I don’t use music when I Q. As a matter of fact, I Q’d a music-themed workout with at least seven songs on July 19, 2016, at The Dog Pound in Knoxville. The Levee will probably still be the King of the Bluff for April.

FNG naming logic: Budget Rent a car -> Enterprise -> Starship

Agility and Conditioning – Rocket Launcher’s VQ

THE SCENE: Almost 60 degrees – just warm enough to push us on the first decision of the day:  short sleeve or long sleeve for the post.  Light rain on/off throughout- which to my knowledge was unforecasted.
F3 WELCOME & DISCLAIMER:

Completed.

WARM-O-RAMA:
SSH x 25, IC

Daisy Pickers x 15, IC

Abe Vigoda x 15, IC

Up/Downs with high knees x 5, IC

THA-THANG:
With warm up complete, and our hamstrings properly stretched, we mosey’d over to the parking lot for our first sports-related training session:  SOCCER.  Sadly, no one brought Capri Suns or orange slices for half-time.  After partnering up, here’s what we did:

  • While one partner did Hurpees, the other did 10 yards of fast-feet toe-taps down a parking space line followed by a 15-yard sprint.  Jogging back, they switched with their partner.  Rinse/repeat for 3 min.
  • Quick 20-count for some rest
  • Next exercise – while one partner did BBSUs, the other did 10 yard shuttle run followed by a 15-yard sprint.  Jogging back, they switched with their partner.  Rinse/repeat for 3 min.
  • Quick 30-count for some rest
  • Next exercise:  Ronaldo.  With a modified soccer field outlined with cones, we partnered up and did a series of sprints and jogs from cone-cone in a seemingly chaotic fashion for 3 min.  We could definitely tell which PAX were familiar with a soccer field and which weren’t.

From here we mosey’d over to the tennis courts for our second sports-related training session:  you guessed it, TENNIS.  Courts were a little slick after the rain.  Again, partnering up, here’s what we did:

  • Exercise:  Ball Boy.  We lined up on the side court along the doubles-line and while one partner did Merkins, the other did a 10-count (1 is 1) Mountain Climber and finished with a sprint across 2 courts.  Jogging back, they switched with their partner.  Rinse/repeat for 3 min.  Although we might have gone over 4 minutes as my watch was paused!
  • Next Exercise:  Pete Sampras.  We lined up on the back of the court by the fence and while one partner did jump squats, the other did a 3-rung ladder sprint with a back-pedal:  sprint to baseline and back-pedal to fence, then sprint to service area line and back-pedal to fence, and finally sprint to the net and back-pedal to fence.  Switching with our partner, we did a quick rinse/repeat for 3 min.

From here we mosey’d over to the baseball diamond near startex for our third sports-related session:  in honor of opening day the day prior, BASEBALL.  Again, partnering up, here’s what we did:

  • Exercise:  Hank Aaron with a modified Charlie Hustle.  We hovered around home-plate and while one partner did LBC’s, the other sprinted from home to first base and jogged around the rest of the bases back to home.  Partners switched and they did the same.  Partners switched again and this time we sprinted from home to second base, then jogged the rest.  Rinse/repeat until both PAX finished with a full sprint around all the bases.

MARY:
Flutter kicks x 12 (voice accidentally inflected on 12 while trying to catch breath, so we naturally halted)

Freddie Mercury x 20

COUNT-OFF & NAME-O-RAMA
19 PAX and 1 FNG (Leaf Blower)

CIRCLE OF TRUST/BOM:

Provided some perspective on sports and the impact of those on my life, family, relationships, etc.  As a sports-themed workout, it’s interesting to see key sports figures and expression of their faith – giving all the glory to God for their abilities.  Athletes all over the world use their God-given abilities and give Him the glory.  Football players like Tebow that started a movement in Denver by getting down on one knee, athletes like Steph Curry or Russel Wilson – who are open about their faith.  Curry has his favorite verse on his shoe:  Philippians 4:13 – I can do all things through Christ who strengthens me.  In whatever you do, give God all the glory.  Work, family, athletics, parenting, etc.  God has a plan for us all – so don’t spend our time worrying, instead spend our time giving Him the glory.

MOLESKIN:
Thoughts and prayers and focus on lifting up Motel 6’s frat brother, Randy.

ANNOUNCEMENTS:
Need more PAX for the Crucible tomorrow!

Vector VQ

THE SCENE:  34 and frosty

F3 WELCOME & DISCLAIMER

F3 disclaimer and welcomed FNG’s

WARM-O-RAMA:

25- SSH

20- Imperial walkers

25- SSH

20- Imperial walkers

1 Lap mosey

THA-THANG:

Grabbed the CMU’s, hit the baseball field.  Lined up on the left field foul line.

3 rounds each performed 3x in a row

1st round:

Squat thrusts w/ CMU x20

Run 20 yards

Merkins x20

Run 20 yards back

2nd round:

Kettle swings w/ CMU x20

Run 20 yards

Big boy sit-ups x20

Run 20 yards back

3rd round:

Overhead lunge w/ CMU x20

Run 20 yards

Fludder kicks 20 each side

Run 20 yards back

MARY:

Dealers choice Mary.

COUNT-OFF & NAME-O-RAMA

22 PAX 2 FNG’s (High Note, Say What)

CIRCLE OF TRUST/BOM:

2 Timothy 1:7 “ For God has not given us a spirit of fear and timidity, but of power, love, and sound discipline. “

We talked about doubt, inadequacy, and sin great enough to make us feel we cannot approach God. How these feelings are not from God, but from the devil.  Encouraged PAX to reach out to anyone present if they are struggling with anything preventing them from a relationship with God.

Sully VQ at The Levee

THE SCENE: 55° overcast and  wet

F3 WELCOME & DISCLAIMER

Welcomed the PAX including 1 FNG. Standard F3 Disclaimer

WARM-O-RAMA:
20 x SSH 

20 x Imperial Walkers

20 x Daisy Pickers

10 x Merkins

THA-THANG:

Due to wet conditions, mosey’d to the football field to do 2 rounds of 11s on the turf.

Round 1: Beginning at front of In Zone

1- Jump Squat

     – Run to 50 yard line

10- BBSUs

     – Back to the In Zone

Continued up the 11s ladder until complete

Round 2: Beginning at front of In Zone

1- Front lunges (1 per leg was one rep)

     – Run to 50 yard line

10- Merkins

     – Back to the In Zone

Continued up the 11’s ladder until complete

Mosey back to STARTEX

MARY:
Flutter Kick x20

Hello Dolly x20

American Hammer x20

Plank Jacks until 0615

COUNT-OFF & NAME-O-RAMA
16 PAX, 1 FNG (Motel 6)

CIRCLE OF TRUST/BOM:
Talked on the importance of mentorship. Seeking out a professional/personal mentor and also seeking out those to mentor either professionally or personally.

Mini-Crucible Prep

THE SCENE: Chilly 42F

F3 WELCOME & DISCLAIMER

Given and disclaimed

WARM-O-RAMA:

  • SSH x 20 IC
  • Imperial walkers x 15 IC
  • Daisy Pickers x 15 IC
  • Slow Squats x 10 IC

THA-THANG:

Crunchy Mile-and-a-half

PAX ran 0.3 miles, then performed 50 LBCs, then ran 0.4 miles, then 50 LBCs, then ran 0.4 miles, then 50 LBCs, then PAX ran 0.4 miles, ending at the flags. 200 total LBCs.

Blackjack

PAX lined up and performed 1 squat, then ran to cones 30 yards away and performed 20 merkins.  PAX then ran back to start and performed 2 squats, then ran back to cones and performed 19 merkins.  Rinsed and repeated with declining number of merkins and increasing number of squats until 20 squats and 1 merkin were complete. 210 merkins and 210 squats completed.

MARY:

  • Flutterkicks x 30 IC (mix of fast and slow)
  • Hollywood side crunch x 15 IC (each side)
  • Hello dolly x 30 IC (mix of fast and slow)
  • Dealer’s choice (Cheesesteak picked World War 1 situps and led us in an awkward count to 15)

COUNT-OFF & NAME-O-RAMA
14 PAX (0 FNGs); Bruce Wayne, Slicnut, Rabbit, Peeping Tom, Halpert, Woody, Nissan, Black Diamond, Dial-Up, Pops, Slots, Cheesesteak, Captain Obvious, and Watchita

CIRCLE OF TRUST/BOM:
Not planned. Spoke from the heart on taking time to reset. Even though we focus to #getright before we commit to BC and other activities, sometimes we must take the time to go back to the basics every once in awhile and reset.

MOLESKIN:
We ran some and we worked some.

ANNOUNCEMENTS:
None