Cardio for Captain O

THE SCENE: 49ish – Fair
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:
Dynamic/Cardio Warm UP
– SSH x 25
All other stretches done while moving feet (jog in place)
– Leg Swing FWD (hammys)
– Leg swings side to side (groins)
– Donkey Kicks
– Knee Up donkey kicks
– 12 push-ups, just because

THA-THANG:
Well, all this time I’ve had all my training equipment in the back of the Truck, so may as well use it.

Cardio circuits in the Car Park
Groups of 4, pair up with people in similar fitness levels or someone you can push to beat – Each Group at a circuit for 4:30 minutes then move on to next one.

#1 – 80 yard CMU shuddle run (sprint 80 yards, grab CMU, run and carry CMU 80 yards back to start -then partner goes)

#2 – Wheel Barrel Push-Up.  (using 5 parking spaces) hand walk 3 yards, do 1 push up, 3 yards, 2 push ups, 3 yards, 3 pushups, all the way to 5.  Then Pushupper runs back to start with wheelbarrel holder on piggyback. Switch partners. (bear crawl to modify)

#3 – Resistant Band 40 yard sprints.  (2 bands, partner holds band, while other partner sprints forward with band around waist. Switch partners every 40 yards)

#4 – Agility Ladders.  Race partner through agility ladder, sprint thru line.  If you lose you’re down for a burpee. (change up footwork)

#5 – LA GALAXY RING LADDERS.  2 sets of 6 rings were set out for two lines to compete with other group of 2.  6 rings were all 3 yards apart, forming two squares.  2 items placed inside the front two rings to start.  Runner must manuever items diagonally and indivudally to the end and back.  All items must be placed in the ring to count.  When finished next person in line is released to go.  (lots of footwoork, cutting, turning, shuffingly, squatting, happening here) Lots of mental work here.

Mosied back to StartX. Ended exactly on time!

MARY:
0
COUNT-OFF & NAME-O-RAMA
17 PAX
ProntoPup, HaxSaw, Whachitah, Captain Obvious, Coach K, CheeseSteak, Peek-a-Boo, Hello Kitty, Nissan, SlicNut, Sparky, CapriSun, Pops, Kilo, C-Lo, Billy Blanks, Dial-Up

CIRCLE OF TRUST/BOM:
Just spoke about a weakness I know I have and the importance to spend more time with family and most importantly my wife.  Having the courage and need to shut everything out and just spending time with them and her!  Work is important, but family is more important.  Easier said than done sometimes.

MOLESKIN:

Soccer style work-out, brought out the old lets make fun of the SOCCER GUY jokes!
SlicNut said he looks like a European.  German!?
CapriSun got Donkey Kicked by ProntoPup during wheel barrel pushups.
MeterMaid was neither there nor late.
Sparky slipped on ladders, faceplanted.  I told him to lift his feet.
CapriSun kept referring to DialUp as Slots by accident, he went with his for most of the workout.
More bad soccer jokes. A ball wasn’t even involved!

ANNOUNCEMENTS:
Only a couple weeks left on F3 shirt order.

Road Trippin’ w Jail Bait

THE SCENE: 

after some warmer weather, long sleeves (hoodies) reappeared for feels like 30s weather. Jail Bait and YHC safely made the trek ever so gingerly setting cruise control to 40 mph as to not cause too much excitement by the GPD. 

F3 WELCOME & DISCLAIMER: 

welcomed & disclaimed

WARM-O-RAMA:

  • SSH x 50
  • Daisy Picker x 15
  • Imperial Walkers x 15 
  • Baby Arm Circles FWD x 10; Big Arm Circles x 10
    • Reverse x 10; big & reverse x 10
  • Polka Stretch x 15 IC

THA-THANG:
BOMBS mile

  • Mosey total of 1.30 miles stopped every ~0.25 to 0.4 miles for 5 burpees, 10 overhead claps, 15 merkins, 20 big boy situps, 25 squats (so 4 sets of exercises)

ABS Halfish mile

  • Mosey to first stop from the BOMBS mile for
    • 10 LBCS IC
    • 10 Gas Pumpers IC
    • 10 Big Boy Sit Ups IC
    • return to startex for another round 

(Garmin had us at just over 2 miles)

MARY:

  • Another round of 10 LBCs IC, 10 Gas Pumpers IC, 10 Big Boy Situps IC
  • 30 second plank
  • 10 LBCs IC
  • 10 Gas Pumpers IC
  • 45 second plank

COUNT-OFF & NAME-O-RAMA

We had 14, no FNGs (see tags for who came out today)

CIRCLE OF TRUST/BOM:

“Courage is resistance to fear, mastery of fear — not absence of fear.” -Mark Twain. 

YHC heard this recently at TEDx Memphis by John Daniel, a man who lost his wife to cancer and in 2015 received a heart transplant. Fear is inevitable, fight against it.

MOLESKIN:

Jail Bait and YHC thoroughly enjoyed posting at the Levee for the first time! Always great to meet new PAX! YHC is considering a monthly road trip to outside the loop AOs.

ANNOUNCEMENTS:
many guys talked about Crucible that is upcoming on 3/30. #GETRIGHT

Pyramid Schemes Actually Work

THE SCENE: Cold and crisp. Perfect running weather.

F3 WELCOME & DISCLAIMER: Done hastily at 0530

WARM-O-RAMA:
Repeat from Blue Collar on Monday. PAX start in a circle with fast feet (knees bent slightly, quick stepping in place), PAX 1 counts to 5, everyone hits the deck (flying-squirrel-burpee-style), recover, continue fast feet. Next PAX counts to 5, etc around the circle. We did two rounds.

Gus, who was not present, wants to call these “Up-Downs” because of football. I never played football. Captain Obvious, who was present, offered the following:

This reminds me of a football drill …. I never played football though …. I’ve watched a lot of football movies …. Rudy …. Remember the Titans …. Necessary Roughness …. Kathy Ireland

So there you have it. Mosey! On the way to the main driveway, we did butt-kickers, high knees, carioca, and ran backwards. 

THA-THANG:
YHC contemplated a lot of options for the Levee. In the end, I decided to bring some Barracks flavor to Germantown. Odds are you will be seeing this again. YHC designed an EXACT 400m track on the main driveway using Google Maps. We circled that thing a thousand times.

Soybean’s Interval Pyramid Scheme:
1 minute Run; 1 minute Jog; 30 seconds AMRAP Merkins
2 min Run; 2 min Jog; 30 sec AMRAP Merkins
3 min Run; 3 min Jog; 30 sec AMRAP Merkins
4 min Run; 4 min Jog; 30 sec AMRAP Merkins
3 min Run; 3 min Jog; 30 sec AMRAP Merkins
2 min Run; 2 min Jog; 30 sec AMRAP Merkins
1 min Run

Mosey back to start. 

MARY:

COUNT-OFF & NAME-O-RAMA
6 PAX, no effin’ Gs

CIRCLE OF TRUST/BOM:
I read an article recently about patriotism. The quote at the end is excellent. The author warns about extreme optimism vs. extreme pessimism, then calls us to be a mixture of both. Think about this quote in relation to your country, political party, company, F3, church, etc. 

“Do you hate it enough to change it, and yet love it enough to think it worth changing?”

Chesterton on Patriotism, with an Application to U.S. Elections

MOLESKIN:
I think everyone hated what we did today. I know I did. My Fitbit calculated 3.75 miles. It’s not always super accurate, but that feels about right considering we basically ran for 36 minutes straight. TCLAPS to the whole crew for not throwing up their hands and leaving. Great fellowship afterwards at the Region’s Original (but less hospitable) Second Best Java Joint. The Levee was quieter today now that King of the Bluff is over. Whaddya know.

A Tour de la Levee

THE SCENE: 58°. Moistish. Early. Provocative. Somewhat dangersome. In other words … a typical Monday in the King’s court.

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH IC x 20
Imperial Walkers IC x 15
Plank Jacks IC x 15
Arm Circles IC x 10
Merkins IC x 10

THA-THANG: 

  1. Mosey to Skate Park
    1. Bear Balls to the Wall
    2. Partner up R1: Dips & Prisoner Squats (100 total reps) … flapjack @  25
    3. Partner up R2: Jump Squats & Merkins (100 reps reps) … flapjack @ 25
  2.  Mosey to Big Parking Lot
    1. Burpee Ring of Fire (Burpees x 3, Plank while you wait) … did this about 5ish minutes, with multiple PAX performing burps around various points of the “ring”
  3.  Mosey to Tennis Courts
    1. Partner up R3: Carolina Dry Docks (100 total reps) + backpedals
    2. Partner up R4: Jump Lunge (3 rounds) + Bear Crawl/Crawl Bear
    3. Partner up R5: Hand Release Merkins (50 total reps) + Crab Walks
  4.  Mosey to Startex

MARY:
Flutter Kick IC x 20
Freddie Mercury IC x 15
LBC IC x 15

COUNT-OFF & NAME-O-RAMA: 28 dudes: Krylon, Coach K, C-Lo, Blart, Trojan, Cheesesteak, Lazarus, Dial-up, Wachita, Capri Sun, Popeye, Barney, Hello Kitty, Laettner, Pablo, Slicnut, Halpert, Vector, Boreland, Rocket Launcher, Nissan, Meter Maid, Anklet, Peekaboo, 1040, Billy Blanks, Wall Street, Captain Obvious (QIC)

CIRCLE OF TRUST/BOM:Ensure the ones you’re charged with leading get the best of you, not the rest of you.

MOLESKIN: The Levee is undefeated in 2019 KotB matches. The tennis courts were slicker than usual (@Slicnut). The PAX don’t like burpees, and they sure don’t like planking while waiting to do burpees. SMH. Halpert tried very hard to break bad in high school. YHC is thankful he didn’t #dobetter in that regard. Blart brought hazelnut-roasted red cherry-autumn daisy blossom-flavored coffee for PLC. Classic inner-looping #HIM. Surprise visit from Laz. YHC think he just needed a face-to-face with his dealer (@Escobar). Capri Sun’s mom-in-law’s aunt was murdered by Ted Bundy. Or something like that. Crime was a theme this morning. It’s like we were all at the Turd. Pablo legit posted on one leg and a gut full o’ grit. Why did you ride the fartsack again?

ANNOUNCEMENTS: Pour one out for Larry. Reports are he may have suffered his ultimate demise.

No track access, no problems

THE SCENE: chilly w clear skies
F3 WELCOME & DISCLAIMER 

Disclaimer was mumbled.

No FNG’s

WARM-O-RAMA:
Quick P90x3 warm up and 10 (out of sequence) ssh

Not a smooth start
THA-THANG:

Plan B—

Short indian run to the main entrance of HHS.

A flip of the frisbee decided our fate.   50/50

Lap around the lot OR 5x Columbian Neckties w a merkin at the end.

19 Rounds of pure enjoyment.

We ran 11 loops and 8 rounds of 5x neckties w/ merkin.

3.5 miles total for today’s session.

MARY:
We hung out with MARY for 5 long minutes
COUNT-OFF & NAME-O-RAMA
16 PAX — 0 FNG
CIRCLE OF TRUST/BOM:
Quick reviews of past bb and cot’s have proven to be very beneficial to me over the last few months. Helping me to grow and improve as a husband, father, son, brother, business owner and so on. I appreciate all of your efforts and what f3 is doing for so many. Keep up the good work men!
MOLESKIN:.

Larry’s presence was known.

PAX were begging to run more but the frisbee wouldn’t allow us to do so.

A decent amount of grumbling was overheard.

*The asphalt still feels like asphalt.

ANNOUNCEMENTS:
Keep the Parris family and the families of the teenagers involved in the tragic accident in your prayers.

Stonehenge

THE SCENE: It was rainy and 55 degrees, true definition of “gloom”

F3 WELCOME & DISCLAIMER  – Done, covered it all

WARM-O-RAMA:

Side Straddle Hops  X20

Daisy Pickers X20

Arm Circles Front X 10 /Back X10

THA-THANG:

Mozie to Big Lot

Each exercise followed by 80 yd sprint (40yds out, 40 yds back)

100 CMU Hops (0VER HEAD OPTION)

90 Second of incline Plank

80 CMU Curls

70 CMU Squats

60 LBC’s

50 CMU Mercans

40 CMU Step-ups

30 Big Boy Sit-ups

20 Shoulder Presses

10 Burpees with CMU

10 Burpees with CMU

15 Shoulder Presses

Return to Startex with Indian Run

MARY:

ABC’s

90 seconds of plank

Flutter Kicks x15

COUNT-OFF & NAME-O-RAMA

11 PAX, no FNG

CIRCLE OF TRUST/BOM:

Journey to Signifance

Not sure how Stonehenge was built but it left a lasting impression.  It took significant sacrifice, as the stones that are standing there were not indingeous to that area.  Some were likely mined from areas at least 150 miles away.  Stonehenge was built 3000 BC and likely took thousands of men to build over hundreds years.  I’m not sure who’s idea it was to what is what for but it was significant for sure.  

As men we have lots of responsibilities, those primarily being spiritual leaders, protectors and providers for our families.  I call that sustenance, meeting the basic needs of our family.  That can be really tough some times.  As we accomplish those things, we begin focusing on success, creating nicer environments for families, storing up more for security.  All good things, such that we don’t become consumed by those pursuits.  My challenge to you, no matter where you are in your journey, always work toward significance. Significance doesn’t come from building monuments (like Stonehenge), having bigger titles, bigger bank accounts or building bigger houses, all of which are not bad thing in of themselves.  Significance come from the investments we make in relationships.  Helping creating positive life change in others.  This can be as simple as being kind, providing a encouraging word, “being there”, listening, praying earnestly for others and investing your time and resources in kingdom work and providing for the poor.

Some days we are just trying to get through the day, the month, to the next paycheck or through the next commitment.  But each of us has the ability to live of life of significance by setting ourselves aside and following the example of Jesus Christ who lived the life of perfect significance.  He didn’t leave a monument of stone, but one of wood on a hill outside Jerusalem and gave the world the gift of salvation for those that believe in Him.

MOLESKIN:

Thanks to the 10 men who showed up in the rain to make themselves better.  Today’s COT speaks to so much of what I’m working on personally, responding to God’s call to live a life of significance in the eye of Jesus.  Walking away from the temporal possessions and worldly identities we cling to make ourselves feel secure and significant.  Our identity can only be in Christ who should be our only identity and source of security.

“I have set the LORD continually before me; Because He is at my right hand, I will not be shaken.” Psalms 16:8 NASB

ANNOUNCEMENTS:
none noted

MLK BOMBS at The Levee

THE SCENE: mid 20’s, moonlit

QIC: Pops

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Imperial Walkers IC x 20
  • Abe Vigodas IC x 10
  • Merkins IC x 10
  • Tempo Squats IC until Meter Maid showed up
  • SSH IC x 20

THA-THANG:
Mosey approximately ¼ mile, perform Merkins IC x 10, Mosey approximately ¼ mile to the football field

  • BOMBS – Partner 1 performs exercise while Partner 2 runs to opposite end zone and back (run modification is lunge walk to 25 yard line and back) (lunge modification is bear crawl but no one was interested in that modification)
    • B: 50 Burpees
    • O: 100 Outlaws
    • M: 150 Merkins
    • B: 200 Big Boy Situps
    • S: 250 Squats
  • Mosey back to shovel flag

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
17 PAX (0 FNGs) Woody, Meter Maid, Vector, Stephen King, Hacksaw, U-Rock, Billy Blanks, Captain Obvious, Coach K, C-Lo, Nissan, Black Diamond, Dial-up, Speedy, Slicnut, Halpert, Pops
CIRCLE OF TRUST/BOM:
#1: “Our lives begin to end the day we become silent about things that matter.” – Dr. Martin Luther King Jr.

#2: You get out of F3 what you put into it. The relationships/friendships/brotherhood among us are built and strengthened via effort to post and do hard things together.
MOLESKIN:
Levee PAX are tough. The fitness improvements and camaraderie among the group is awesome.   
ANNOUNCEMENTS:
Bring CMU’s to the Levee on Wednesday.

“You said we had 10 seconds!?!?”

THE SCENE:
Twilighty and about 40 degrees.  Warmed up quickly once PAX got moving.  Meter Maid set a Meter Maid record for lateness.

F3 WELCOME & DISCLAIMER
Aye.

WARM-O-RAMA:
SSH (IC) x 15
Forward Arm Circles (IC) x 15 – meant 10 but lost count
Reverse Arm Circles (IC) x 10 – ahh, back on track

Mosey to Skatepark (where you at, Slots??)

Box Jumps x 20
Merkins x 20
Bare Balls to the Wall

Mosey back to Startex

THA-THANG:
CMU AMRAP Sets with intervals of 1 minute of work and 10 seconds of rest

  • CMU Curls x 5 Sets
  • CMU Squats x 5 Sets
  • Mosey Recovery Lap
  • CMU Overhead Presses x 2 Sets (I had planned 5 Sets but realized that I was not going to be able to make it through that many and thus couldn’t ask the PAX to)
  • Flutter Kicks with CMU Held High x 5
  • Merkins on CMU x 5 Sets
  • Mosey Recovery Lap

MARY:
None

COUNT-OFF & NAME-O-RAMA
16 (no FNGs): Captain Obvious, U-Rock, Black Diamond, CapriSun, Hacksaw, Peeping Tom, Pops, Dial-Up, Coach K, Steinbrenner, Nature Boy, Yardsale, C-Lo, Anklet, Meter Maid, 1040

CIRCLE OF TRUST/BOM:
Who is your Jonathan?

In 1 Samuel, Daniel is being pursued by Saul and his army and is under the threat of death.  During what had to be the lowest point in David’s life to that point, Jonathan – the very son of Saul and probable successor to the Israeli throne – came to David and “strengthened his hand in God.”  Earlier in Samuel, the Bible describes the relationship between these two friends being “knit to the soul.”  When things are bleak for you, who is the man that reaches into the darkness to strengthen you?  Who is your Jonathan?

MOLESKIN:
Topics of discussion this morning included whether or not time was a physical dimension, the theory of relativity, the partnership/ownership structure of Meter Maid’s law firm, countless references to men doing things in less than 10 seconds and the dumpster fire that is Slack’s new logo.

Love these men and the work they put in, all why doing it with a smile and humor.

ANNOUNCEMENTS:
Check Announcements Channel in Slack for wreath removal project (1/19), STAR Course training ruck (1/19) and the Equinox challenge.  Pray for travel mercies for the PAX traveling to Nashville this weekend.

Pick your poison…..

THE SCENE: cool in the 40’s, perfect!
F3 WELCOME & DISCLAIMER

disclaimed!
WARM-O-RAMA:

SSH X 20, ARM CIRCLES X10-FORWARD AND BACKWARD, STRETCH ON YOUR OWN, AND A SHORT MOSEY.
THA-THANG:

PAX SPLIT UP INTO 4 TEAMS- THE Q GRACIOUSLY PROVIDED 4 PROPS FOR EACH TEAM, PROPS WERE: BATTLE ROPE, 35LB RUBBER SLAM BALL, A PAIR OF 35LB DUMBELLS, AND A TRACTOR TIRE.

EACH TEAM LINED UP AT EACH STATION FOR A RACE AGAINST EACH OTHER.

THE PLAN: TEAM 1: EACH PAX PERFORMED 40 BATTLE ROPE SWINGS- SQUATS WERE PERFORMED TILL YOUR TURN ON THE ROPE.

TEAM 2: PERFORMED 10 OVER THE SHOULDER SANDBAG THROWS, PAX PERFORMED SQUATS UNTIL THEIR TURN

TEAM 3: 10 DUMBLELL THRUSTERS, PAX PERFORMED SQUATS UNTIL TURN

TEAM 4: 5 TIRE FLIPS, SQUATS WHILE WAITING.

ONCE EVERY PAX FINISHED THEIR REPS ON THE OBJECT THE WHOLE TEAM SPRINTED TO THE END OF THE LOT AND BACK(1/4 MILE) TO FINISH.

THE TEAM THAT WON EACH ROUND PICKED THE MOVEMENT FOR TEAMS ON THE NEXT ROUND.  PAX CHOSE: MONKEYHUMPERS, BURPEES, SSH, MERKINS, LBC’S, SQUATS, FLUTTER KICKS.

EACH TEAM PERFORMED 2 ROUNDS AT EACH OBJECT.

MARY:

FLUTTER KICKS WITH TIME REMAINING-2 MINUTES.
COUNT-OFF & NAME-O-RAMA
16, ESCARGO, COACH K, ROCKET LAUNCHER, MONEYBAGS, VECTOR, BLACK DIAMOND, DIAL UP, NISSAN, STEINBRENNER, C LO, BILLY BLANKS, CHEESESTEAK, SLICNUT, CAPTAIN OBVIOUS, MURSE, BARNEY,
CIRCLE OF TRUST/BOM:
MATTHEW 28;18-20- GO AND MAKE DISCIPLES…….AND TEACH THESE NEW DISCIPLES ALL MY COMMANDS.

Q SPOKE ON THE IMPORTANCE OF THE GREAT COMMISSION AND THE COMMAND TO GO AND MAKE DISCIPLES.  DISCIPLE MEANS STUDENT AND JESUS SPECIFICALLY SAID TO TEACH NEW DISCIPLES IN THIS PASSAGE.  IN OTHER WORDS LEARN THEN TEACH OTHERS WHAT YOU HAVE LEARNED.  THE HIGH IMPACT MAN OF TODAY SHOULD BE LEADING OTHERS THE WAY CHRIST LED HIS DISCIPLES.  IF YOU ARENT TEACHING THEN YOU SHOULD AT LEAST BE LEARNING.  IT IS VERY CLEAR WHAT JESUS IS ASKING OF US IN THIS PASSAGE.  DONT FALL BEHIND, PUSH FORWARD DAILY TO BE MORE LIKE CHRIST AND TELL OTHERS ABOUT HIM!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

2x11s

THE SCENE: 50 degrees. In January. Unreal. Thanks Sky Q
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20
High plank x 60 s
THA-THANG:
Captain O let me know the pristine football field was open for business today.
We mosied to the moist baseball field. 

11s – Captain Thor and Hand Release Merkins
Partner-up for 20 pattycake merkins
Focus on form: 20 Perfect Squats (demonstrated by Cheesesteak)
11s – Jump Squats and BBSUs

Mosey back near startex for an Indian wall sit-off. Hold the wall position as long as you can, 20 penalty burpees when you decide to throw in the towel. O Positive barely held off an FNG (now named Footsy).

MARY:
Dealer’s choice:
Flutterkicks (YHC)
Low Plank hold (Cheesesteak)
LBCs (Pops)
Hello Dolly (Halpert)
Jane Fonda (Slicnut)
BBSUs (Woody)
Pickle pounders (Captain Obvious) 

COUNT-OFF & NAME-O-RAMA
34 (3 FNG – Footsy, Kimbo, Implants)

CIRCLE OF TRUST/BOM:
What is your identity? I’m a big Clemson fan. We have a game tonight (aka the natty). I’d really enjoy winning. However, I have not actually contributed meaningfully to any of the team’s success this season. It’s great to be fan, but don’t let that become your identity. Same goes for your job, your bank account, your fitness level. These are good things. They aren’t identities. 

My identity is in Jesus Christ. It isn’t about anything I’ve done but what He has already done for me. 

MOLESKIN:
Huge crowd for KOTB. The fine men of the Levee have done an excellent job building a culture of EHing. However, I get the sense that these HIM know there’s so much more on the line than bragging rights. They want brothers to show up for the benefit of both the individual and the entire brotherhood. 

Fantastic crowd afterwards at the Creamery. Barracks brothers – there’s a creamery coming soon near you, check it out! In possibly my favorite naming moment in my short 9 months in F3, Kimbo was named as such based on his first kiss. During coffeeteria, it was determined to be a strong possibility that this could be in reference to the M of current PAX and championship EHer Halpert. Meter Maid summed it up best, “If I get fired today at work, it will still be a great day!”