Modified IPC

THE SCENE: muggy, dark, not too hot.
F3 WELCOME & DISCLAIMER

Did it, including sharing the mission of F3.


WARM-O-RAMA:

  • SSH (IC) – 40
  • Daisy Pickers (IC) – 15
  • LBAC (IC) – 20

THA-THANG:

This was a modified version of the 4th week of the Iron Pax Challenge. When I attempted to finish this workout a few weeks ago, I thought it was one of the hardest workouts I’ve ever done and not something that would be good for a standard F3 bootcamp. However, it was a solid workout that, with some adjustments, could be a great bootcamp workout. So, that’s what I attempted. Instead of total reps, we just timed each interval so we could all stay together. Also, we didn’t have enough CMU’s so I modified the CMU thruster to bear crawl + groiners.

We did each of the following exercises for 5 minutes straight with 45 seconds recovery in between each:

  • Run
  • Pull-ups (Australian pull-ups for modification) – AMRAP until time is up.
  • Lunge walk 25 yards, perform 25 air squats. Rinse and repeat until time is up.
  • Run 25 yards, perform 25 merkins. Rinse and repeat until time is up.
  • Bear crawl 25 yards, perform 25 groiners. Rinse and repeat until time is up.
  • Pull-ups again (Australian pull-ups for modification) – AMRAP until time is up.

We were going to do one more 5 minute run, but the parking lot was full of trash likely leftover from a weekend party/picnic. So instead of a 5 minute run, we did a 2 minute run around the parking lot to pick up as much trash as possible. #3rdF

MARY: 

  • Pickle Pounders (IC) – 20
  • Box Cutters (IC) – 15

COUNT-OFF & NAME-O-RAMA

16 – Hitch, Bottomless, ISS, Sergeant Minor, Doc Hollywood, Nancy Drew, MIB, Pirtle, Mirage, Combination, Pastor Dodge, Sir Mix-a-lot (Irish Goodbye), Teacher’s Pet, Chioccetti, Soybean, Handsy (QIC)

CIRCLE OF TRUST/BOM:

Proverbs 19:3 – When a man’s folly brings his way to ruin, his heart rages against the LORD.

I’ve read that one of the biggest factors in whether kids grow up feeling loved by their parents and successful or not is that kids who grow up feeling loved and successful had parents who admitted mistakes and apologized. That’s all. We are not perfect. But if we are willing to humble ourselves and admit when we are wrong and seek forgiveness, it makes a big impact. Not only on our kids, but spouses, co-workers, friends, etc.

So – be humble enough to admit when you are wrong and say your sorry no matter how hard it is.

MOLESKIN:

I was reminded of the importance of always being ready this morning. I saw a message from Jail Bait this morning at 5am that his wife went into labor in the middle of the night and he would not make it for his VQ. So I had to throw something together last minute. Always good to be prepared and have some workout ideas for moments like this. And keep Jail Bait and his wife and baby in your prayers!

ANNOUNCEMENTS:

GrowRuck is this weekend! There are 2 PAID FOR spots available if someone wants them. Also, if you can’t do the Saturday night event, you can still join for some 2nd F Friday night or come to a bootcamp and GrowSchool Saturday morning. More info HERE.

 

The F3 Brotherhood

THE SCENE: I got up at 0410. I felt sorry for myself. I didn’t want to run. I didn’t think anyone would show up. I regretted organizing a run today. I was still feeling sore from Tuesday stair climbs. Me, me, me. Then, out of the gloom, 2 of my F3 brothers that I’d never met before showed up. F3 aint about me. Never has been and never will be. Seeing two brothers take their red pill was all I needed to fix my attitude. 
THA-THANG:
A leisurely stroll around Memphis. 6.2 miles, 10,000 meters. I haven’t run in this area a ton, so we modified the route a bit to stay off of some busier roads.  

COUNT-OFF & NAME-O-RAMA
3 – Doc Hollywood, Mirage, Speaker
CIRCLE OF TRUST/BOM:
I was so certain no one would show up that I definitely didn’t plan a COT. This turned into my COT. Sometimes, all that is required is showing up and moving the ball forward. Boy am I thankful that we all showed up this morning. When you’re stuck, figure out 1 thing you can do to improve your situation and do that thing. You will often find your situation improves dramatically (and even your attitude).
MOLESKIN:
Street running in this area isn’t fantastic. It’s not terrible this early in the morning, but more planning is advised for the future.

Running is fantastic for extended conversations. I was able to get to know two of my brothers much better than I normally would after a single workout together.

Old forest already has a solid Tuesday run going. Moving forward, that will be the norm. 
ANNOUNCEMENTS:
10 miler on Saturday from the Barracks.

Old Forest Backblast 9/12/18

THE SCENE: mid-60’s, light drizzle, cloudy. Lots of random cars in the parking lot. Later discovered it was probably another boot camp style workout near by. Probably wasn’t free. Definitely wasn’t F3.

F3 WELCOME & DISCLAIMER

Did it.

WARM-O-RAMA:

  • SSH (IC) – 25
  • Windmill (IC) – 15
  • LBAC (IC) – 20

THA-THANG:

11’s with Carolina Dry Docks + Breakdance Irkins (on picnic benches)
Start with 10 CDD’s in the middle of parking lot near shovel flags.
Run forward to north end of parking lot, bear crawl through grass to long picnic tables (~10 yards)
Perform 1 Breakdance Irkin using the benches of the picnic tables (incline merkin, up to plank, raise right arm to sky, another incline merkin, up to plank, raise left arm to sky = 1)
Crawl Bear back through grass, then backwards run through parking lot back to startex near shovel flags.
Next round – 9 CDD’s, 2 Breakdance Irkins…
Once finished with 11’s: Partner plank shoulder shruggs + Wheelbarrow
Partner up
Partner 1 in plank position, Partner 2 grabs ankles of partner 1 and performs 10 shoulder shruggs.
After shruggs, Partner 1 wheelbarrow “walks” forward (2 “steps” with hands = 1) x 10.
Flapjack and repeat. Each pair got through this 2-3 times.
Since we had odd numbers YHC just did a bunch of derkins and bear crawled around the parking lot.

MARY:

  • Crunch Jacks (IC) – 25
  • J-lo (IC) – 10
  • Flutter Kicks (with slow down in the middle) (IC) – 15
  • American Hammer (IC) – 20
  • 6 inch leg hold off ground – 30 seconds

COUNT-OFF & NAME-O-RAMA

9, No FNG’s – MIB, Sir Mix-A-Lot, Chioccetti, ISS, TLC, Doc Hollywood, Mirage, Trojan (Irish Goodbye), Handsy (QIC).

CIRCLE OF TRUST/BOM:

As I participated in the 9/11 stair climb at the Ruins yesterday, YHC reflected on my own willingness to enter into risk / hard things for the benefit of others. As we reached the metaphorical floors at which firefighters would have started to see fire in the WTC, I asked myself – “Would I have gone on? After already having climbed maybe 1,500 steps with heavy equipment, knowing that there was certain danger ahead, likely death, would I have pressed on to rescue others?” I was already so exhausted from merely walking up and down steps at Tom Lee Park with a ruck on my back and the cool Mississippi River breeze blowing on me. How much harder would it have been to be in the shoes of those firemen that day. I felt a conviction – I don’t know if I would have had the courage, bravery, drive to continue on and do that. Maybe I would have run the other way to save myself. I don’t really know. Regardless, I know that it is much easier for YHC to pursue my own safety, comfort, leisure than to sacrifice that for the sake of others day in and day out. While moments to be brave and run towards risk for the benefit of others in moments like 9/11 are rarely seen by most people, we all face daily opportunities to sacrifice for the benefit of others. I think the only way to truly be prepared for the big moments is 1) to practice sacrificing in small ways for the benefit of others every day and 2) to recognize what has been done FOR you. As a Christian, I look to Jesus. There’s no greater example of someone leaving comforts and entering risk for the sake of others.  2 Corinthians 8:9 says, “For you know the grace of our Lord Jesus Christ that though he was rich, yet for your sake he became poor so that you, by his poverty, might become rich.” I challenged all of us to no just think about all we need to do to be brave, but rather to reflect on that – what has been done FOR us to find our courage and bravery in the face of challenges. And to look for small ways every day that we can sacrifice our own comforts for the benefit of others in response to what has been done for us.

MOLESKIN:

I love working out with all these HIM. We’ve got a great AO at Old Forest because the guys that post show up, work hard, and bring tons of encouragement. T-Claps to some of our newer guys who are showing up and pushing through the pain to get better.

And – I was so confused when I showed up to Old Forest to find 8-10 cards parked in front of the pavilion (one, because I was early and two, because our F3 crew normally parks on the south side of the lot closest to the playground). During warmorama we noticed several small lights (cell phone flashlights?) emerging one at a time near the forest. They gradually congregated near the arch entering the park trails and we heard lots of giggling, some shouting, and later some music. They remained until we were nearly all gone and started coming back to their cars one by one as we were wrapping up. Really strange!

ANNOUNCEMENTS:
Service opportunity in South Memphis this Saturday. Check with Chioccetti for details. Check Pre-Blast for any other announcements.

Squats, Squats, Squats

THE SCENE: 65 degrees of impending gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x20
Daisy Pickers IC x15
Daisy Sliders IC x12
IW IC x15
Hillbilly’s IC x15
8ct Burpees IC x10
Squats OYO x15
THA-THANG:
Mosey to the Gazebo
Squats OYO x15, for form
Squats OYO x15, for depth
Squats OYO x20, arms overhead
Single Leg Squats OYO x10, ea. leg
Merkins IC x10
Squat + Step Ups OYO x20, for Four Eyes

The Playlist (10 Sets – 90 second/set)
https://soundcloud.com/chad-bennett-10/sets/the-old-forest-september-10

1 Set = Sprint 25 yds, 10 LBCs, 5 Merkins, 10 Squats, Sprint 25 yds
PAX responsible for bringing Sue on sprints
Augmentations
Set 1 – standard
Set 2 – standard
Set 3 – standard
Set 4 – 10, 10, 10
Set 5 – YHC took a Sue rope from PAX
Set 6 – 10, 10, 15
Set 7 – 10, 10, 15
Set 8 – 15, 10,15
Set 9 – 15, 10, 15
Set 10 – 20, 20, 20, No Ropes

MARY:
Peter Parkers IC x10
CDD + Pickle Pounders IC x6
4-ct Flutter Kick OYO x50
COUNT-OFF & NAME-O-RAMA
16 Pax (2 FNG). Welcome Combination & Huggies (we already have a Depends).
Book it, Handsy, Sloppy Joe, Sergeant Minor, Pastor Dodge, Mirage, Jail Bait, ISS, Chioccetti, Four Eyes, Bookworm, Sir Mix-a-Lot, Hitch, Combination, Depends
CIRCLE OF TRUST/BOM:
F3 is great for promoting brotherhood and accountability. YHC urged PAX to find 1-2 other men to dig deeper with on a personal level. Checking pride and jealousy at the door, share financial plans, relationship conflicts, talk about sex, parenting, doubts, your secret joy in watch the Great British Baking Show. Privacy is just soil for sowing sin. The Devil lies to us in private. But when God speaks, it is often in the voice of a brother.

MOLESKIN:
Nobody liked 8-ct Burpees but people have to complain about something. It took 3 sets of squats to get the amount of groaning I was looking for, so that’s something. T-CLAPS to Sir Mix-a-Lot for Merkining through the pain. Sue is losing some weight. Bookworm is really fast at LBCs. Shoestring’s Backblast looked nasty.

ANNOUNCEMENTS:
Tuesday 9/11 – 5:00AM Meet  at the Ruins for Memorial 9/11 Stair Ruck
Saturday 9/15 – South Memphis Home Clean-up: Check Slack @Chioccetti
9/21-22 – GrowRuck12 still has spots open

Wednesday Morning at Old Forest

THE SCENE: The Parking Lot at Overton
F3 WELCOME & DISCLAIMER

Let Everyone know I am not professional and this was my first post.


WARM-O-RAMA:

SSH x 25

daisy pickers x15

EW x20

burpees x10 OYO

baby arm circles x 20

THA-THANG:

    1. Paired up and then partners alternated running quarter mile and doing set of 5 pull-ups, 10 diamond merkins, 15 shoulder presses with cmu, 20 bicep curls with cmu, 25 LBC for 25 minutes
    2. quarter mile catch me if you can with holding cmu above head and then partner catching up after doing 3 touch sit-ups

 

MARY:
3 count freddy mercury x30

flutter kick x15

ab exercise with handsey x30

hello dolly x25

mountain runners x15

COUNT-OFF & NAME-O-RAMA 

16 PAX, NO FNG

ISS, bottomless, chioccetti, dewey, handsy, happy feet, MIB, park bench, four eyes, teacher’s pet, doc hollywood, mirage, pastor dodge, sergeant minor, crayfish, jailbait

CIRCLE OF TRUST/BOM:
talked about the power of fellowship and accountability to do hard things.  Also talked the model of discipleship Jesus demonstrated and trying to follow in his footsteps by discipling others.
MOLESKIN:
hardest part is posting the backblast

ANNOUNCEMENTS:

Dora 1-3-5 at the OF

THE SCENE: 70 something and incredible
F3 WELCOME & DISCLAIMER: Twice just to make sure it stuck
WARM-O-RAMA:
SSH ICx20

Daisy Pickers ICx15

Imperial Walkers ICx15

Hillbillies ICx15

Hamstring Stretch 10 countx2

Groin Stretch 10 countx2

Hip Flexor  Stretch 10 countx2

Baby Arm Circles ICx10 Front and Back

THA-THANG:

Mosey to the playground.

In groups of three:

100 pull-ups (1 PAX on pull-ups, 1 PAX spots, 1 PAX mosey to pavilion and back then rotate)

300 merkins (2 PAX work, 1 moseys)

500 squats (2 PAX work, 1 moseys)

Mosey back to parking lot for relay races

Race 1: Sprints

Race 2: Backpedal

Race 2: Bearcrawl

MARY:
Not today, Mary!

COUNT-OFF & NAME-O-RAMA
14 PAX (1 FNG): Happy Feet (FNG), Blart, Chiocoetti, Dewey, Bottomless, Teacher’s Pet, Crayfish, Hitch, Park Bench, ISS, Carmen Sandiego, MIB, Handsy, Bookworm (QIC)

CIRCLE OF TRUST/BOM:
YHC shared about my experience with loneliness and the need to spend time with yourself without distractions. Before we can be intimate with ourselves, we will struggle to be intimate with others.
MOLESKIN:
YHC had a lot of fun with this workout. I was supposed to Q it a week earlier but the strep got a hold of me. It was good to be back out in the gloom sweating with my brothers. Blart also provided the most epic photo op in F3 history. Thanks, buddy!
ANNOUNCEMENTS:
There were some things but now I can’t remember.

The Hare Ventures to the Forest

THE SCENE:  Entered ye Old Forest around 5am to find others had already ventured off on a ruck, (4:30 is early for lagomorphs – we are crepuscular after all) however, this bunny decided to do a 25 minute ruck on my own but stick to the outer edges of the park as bunnies have many natural predators………Temp – a manageable 78ish
F3 WELCOME & DISCLAIMER: Not a professional, modify as necessary, yep covered all the basics (did it twice as FNG arrived midway through warm-o-rama) including reading the Mission of F3 which is:

Plant, grow and serve small workout groups for men for the invigoration of male community leadership

WARM-O-RAMA:

  • SSH IC x 15
  • IW IC x 15
  • LBAC Fwd IC x 15
  • LBAC Bwd IC x 15
  • Hillbillies IC x 15
  • 1/4 mile mosey down the path and back (stop at path and plank until all in, then go back to startex)

THA-THANG:

Double 4 Corners

  • Corner #1:  10 burpees – short bear crawl to Corner #2
  • Corner #2:  10 burpees + 20 merkins – long bear crawl to Corner #3
  • Corner #3:  10 burpees + 20 merkins + 40 LBC – short bear crawl to Corner #4
  • Corner #4:  10 burpees + 20 merkins + 40 LBC  + 80 squats – long bear crawl back to Corner #1

All exercises done OYO.  Once you bear crawl to next corner, do alternating shoulder taps until all in so PAX always start together.

I had another circuit planned but looking at the time, that was NOT going to happen so we did this instead

CRAB WALK INCHWORM

  • All line up in a straight line in crab walk position
  • PAX at back of the line crab walks to the front
  • Once they get about 1/2 way, the next PAX begins and crab walks to the front, etc… until we have done 1 rotation through
  • Soooooooooo that did not take as long as I thought it would so we reversed position and proceeded to do the

BEAR CRAWL INCHWORM

  • All line up in a straight line in plank
  • PAX at back of the line bear crawls to the front
  • Yell NEXT upon arrival to front
  • Next PAX bear crawls to the front, etc… until we have done 1 rotation through

MARY:

  • Flutter Kicks IC x 15
  • Baby Makers IC x 16
  • Pickle Pounders IC x 10
  • Freddie Mercurys IC x 16
  • Hello Dollys IC x 16
  • Jane Fondas IC x 10 each leg and it was TIME!!!!!!!!

COUNT-OFF & NAME-O-RAMA
20 PAX (1 FNG – Sloppy Joe)

Bottomless, Teacher’s Pet, Park Bench, Sloppy Joe (FNG), Doc Hollywood, McDowells, ISS, Mirage, Book It, Chioccetti, Jailbait, MIB, Pirtle, Sir Mix-A-Lot, Pastor Dodge, Blart, Sergeant Minor, Dewey, Handsy, Rabbit (QIC)

CIRCLE OF TRUST/BOM:
YHC has thought a lot lately about this song he heard on the radio a month or so ago called “Dream Small” by Josh Wilson.    So he did some research and wanted to find out what the inspiration for the song was.

First, YHC read part of the song with the PAX:  full lyrics along with the song can be found here:  https://genius.com/Josh-wilson-dream-small-lyrics

It’s a momma singing songs about the Lord
It’s a daddy spending family time
That the world said he cannot afford
These simple moments change the world
It’s a pastor at a tiny little Church
Forty years of loving on the broken and the hurt

These simple moments change the world

Dream small
Don’t bother like you’ve gotta do it all
Just let Jesus use you where you are
One day at a time

Live well
Loving God and others as yourself
Find little ways where only you can help
With His great love
A tiny rock can make a giant fall
Dream small

It’s visiting the widow down the street
Or dancing on a Friday with your friend with special needs
These simple moments change the world

Then YHC read an excerpt from Josh Wilson on what the song means to him.

Think about tomorrow. Today. What we can do to make someone’s day better. How what we say can either encourage someone or make a dent in it. There is no neutral- it is either one or the other

YHC then shared how there is nothing wrong with big dreams but it is the day to day where we can make an impact which may or may not lead to bigger dreams/ things.  We can and should make an impact at home, work, with our spouses, children, friends, co-workers – whoever God puts in our path each and every day.

As the song says:

Keep loving, keep serving
Keep listening, keep learning
Keep praying, keep hoping
Keep seeking, keep searching

Keep pressing on – it may seem like it is small and it doesnt matter, but it matters to God and it matters to those around you.  Even if you dont think you are making a difference in someone’s life, you are – you have a choice each day – to choose to encourage someone or make a dent – choose wisely

MOLESKIN:
Have posted at Ye Old Forest several times but it was a my first time to Q.  Loved being in Midtown with a great group of HIM.   

On our 1/4 mile mosey, there was much mumblechatter once we got to the path and turned around:  “we came all the way down here for nothing”   ha ha!  We never do anything in F3 for “nothing”  The PAX faithfully followed YHC’s lead even if they were “confused”

After the Double 4 Corners circuit, I heard a few suggestions on what we could do next but little did they know I already had something planned just for this occasion!!!!   Note to all Qs and a reminder to myself – always have a back up plan or be able to modify on the fly because sometimes things take longer than you expect

Pirtle was very competitive on both the crab walks and bear crawls – very impressive!

ANNOUNCEMENTS:
GrowRuck is September 21-23

Prayer Requests

  • JailBait’s M’s pregnancy
  • Pastor Doge’s friend Alex
  • Sergeant Minor’s new job at Chipotle (go see him)
  • Teacher’s Pet’s brother’s job search
  • Cowbell’s job search
  • Bottomless’ daughter’s trip to the dentist

 

Risky run through the OF

THE SCENE: 79 degrees, 80% humidity, no breeze to speak of but not as hot as some summer mornings
F3 WELCOME & DISCLAIMER  
WARM-O-RAMA:  

Side Straddle Hops x 30
WindMills x 20
Hill Billy Bayou (Hill Billies Crayfish style)  OYO
Imperial Walkers in a circle
Little Baby Arm Circles x 20
Merkins x 20

THA-THANG:
We tried to wait for the sun, but since it wouldn’t show we moseyed through the dark Old Forest (on a paved path there was really nothing to be scared about) for about a quarter mile
Hold Plank until all in
Merkins x 25 IC

Continued Mosey for about another quarter mile.  We hung a right to make a circle back to start.
Al Gore until all in
Rapid-Fire Squats x 25

Kept on Moseying for another quarter mile.
WWI Sit-ups x 30

You guessed it, we continued to run.  This time we made it back to start and
Held Plank until all in
Merkins x 20 IC

Since we were starting to see some sunlight we next went off-road to the limestone path.  After about a quarter mile we held
Al Gore until all in
Rapid-Fire Squats x 20

Seeing that the PAX was thirsty and that our eyes had adjusted to the dim light, the Q turned left onto a dirt path and cut through the woods towards a water fountain.  Many doubted that the Q knew where he was going but alas after pausing in plank part of the way through to wait for the six, we marched on and found the fountain of water and a much brighter limestone path to take us home.

Some sprinted, others ran, and still others jogged back to start.

MARY:
Mountain Climbers until all in
Iron Cross for about 2 minutes

COUNT-OFF & NAME-O-RAMA
20:  Book it, Teacher’s Pet, Toms, Mighty Joe Young, MIB, Handsy, Shoestring, Pirtle, Carmen San Diego, Mirage, Trojan, Sir Mix-a-Lot, Meatball, ISS, Chaffeur, Crayfish, FNGs:  Park Bench, Bubbles, McDowells
CIRCLE OF TRUST/BOM:
We tend to set up routines and go with the crowd to maintain comfort and stability and to feel like we are in control.  The challenge is to break out of our comfort zone and do something risky today.  One idea is to suddenly lay down on the ground in a public place for about 10 seconds.  Someone may ask if we’re ok and we just respond that we are taking a rest.  This simple act of doing something out of the ordinary that is generally not acceptable by the crowd can prepare us for doing bigger things, taking more significant risks in the future.  God often calls us to be courageous, to do something beyond our experience and resources.  Are we ready?  Am I practicing bravery and living dangerously so that when God calls I will be prepared?

MOLESKIN:

We’re gonna need a whiteboard for this one…

THE SCENE: A refreshing 68 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC x 20, Daisy Pickers IC x 20, Mummy kicks IC x 20, Little Baby Arm circles IC x 20 forward  and x 10 in reverse, Finkle swings

THA-THANG:
F3 Greenwood supplied the (intially very confusing) workout plan for the Iron Pax Challenge – Week 3

As many reps as possible in 30 mins –

-15 Burpee Block Jump Overs (Subtract 1 burpee each round)

-Then one of the following each round:

50 Hand Release Merkins (1st round)  OR

50 Goblet Squats w/ coupon (2nd round)  OR

50 Leg raises w/ coupon – arms extended position (3rd round)

– And Broad jump 10 yards out and 10 yards back

Repeat, subtracting one burpee each round and rotating between the different 50 rep exercises.

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
18 PAX: Blart, 1 Eyed Willie, Handsy, Mighty Joe Young, ISS, Doc Hollywood, Mirage, Book It, Sir Mix-a-Lot, High Vis (Willy Loman from Nashville), Chiocetti, Jail Bait, Pastor Dodge, Sergeant Minor, Meatball, Trojan (FNG), Small Wonder (FNG), Dewey (QIC)
CIRCLE OF TRUST/BOM:
Talked about the Three Fs of F3 and emphasized the importance of the second F – Fellowship.  Men are meant to be in community with other men. We build each other up and make each better. YHQ encouraged the PAX to take time to really get to the know the other PAX we see at workouts and take time to hang out and build relationships outside of workouts. We all need good male community and friendships. This was the first time I’ve ever had to use a whiteboard to write out the exercises so that all the PAX would understand the routine. It definitely threw me for a loop the first time I read about it!

MOLESKIN: This was the first time I’ve ever had to use a whiteboard to write out the exercises so that all the PAX would understand the routine. It definitely threw me for a loop the first time I read about it!
ANNOUNCEMENT S:
Guy’s Night at Handsy’s house Saturday Night at 8 pm. Talk to Handsy for more info

Typical rainy Monday in the Old Forest

THE SCENE: Light rain at STARTEX giving way to hellacious humidity, true gloom
F3 WELCOME & DISCLAIMER :

Mission statement: “Plant, serve and grow small workout groups for men for the invigoration of male community leadership.” Disclaimed and made early notifications of need for Omaha in the event of worsening weather.

WARM-O-RAMA:

  • SSH x 20 IC
  • Windmills x 10 IC
  • Sun Gods – 10 IC (forward)
  • Chinooks – 10 IC (counterclockwise)
  • Sun God’s – 10 IC (backwards)
  • Chinooks – 10 IC (clockwise)
  • Shoulder claps – 10 IC
  • Imperial squat walkers – 10 IC

THA-THANG:

Station workout on walking track and playground area on Parkway side of Overton. Moseyed to playground to begin:

Station 1:

  • Pullups – 5 OYO
  • Merkins – 10 OYO
  • Squats – 15 OYO (Repeat)

Moseyed as a group to start of walking trail around picnic area. PAX instructed to bear crawl to next station (about 25 yards)

Station 2:

  • Merkins – 20 IC
  • Burpees – 10 OYO
  • Carolina Dry Docks – 15 IC
  • Burpees – 10 OYO
  • Bear crawl to Station 2 (25-30 yards)

Station 3

  • Pickle Pounders – 15 IC
  • Peter Parker’s – 20 IC
  • Angle Grinders – 4 IC (YHC Omahaed on this exercise due to lack of coordination in counting IC)
  • Low flutter kicks – 20 IC
  • Mountain climbers – 20 IC
  • Freddy Mercury – 20 IC
  • Bear crawl to the next Station (about 25-30 yards)
  • ***Meatball exited stage right with a splash and an Irish goodbye after returning from an extended absence due to health issues. He did HC for Wednesday like the HIM we know him to be***

Station 4:

  • Lieutenant Dans – 10 OYO
  • Monkey Humpers – 10 IC
  • Jump Squats – 10 IC
  • Monkey Humpers – 10 IC
  • Bear crawl 25-30 yards

Station 5

  • Merkins – 10 IC
  • Big Boy Sit-Ups – 20 IC
  • Low plank – 45 second hold
  • ***it was around this time that we figured out that Old Man Hitch had joined us, but none of us knew how long he had been there***
  • Moseyed back to shovel flag

MARY:

  • LBCs – 25 IC
  • Jane Fonda – 10 IC (each side)
  • American Hammer – 20 IC
    COUNT-OFF & NAME-O-RAMA
    17; no FNGs
    CIRCLE OF TRUST/BOM:
    In recovery, there is a saying that is repeated over and over again, “Your best thinking got you here.” As I reflected on the ‘Was-Now’ posts I’ve read and the 1 year anniversary of F3, I thought about where my best thinking had gotten me. I was reminded of the immense value and necessity of HIM in my life that can disrupt and challenge “my best thinking”. Encouraged the PAX to seek strong friendships with other HIM and reminded them that we were not meant to go at this alone.
    MOLESKIN:
    Hitch was dedicated and ran around most of OF trying to find us…he did and we were glad.  really appreciated Four Eye’s leadership and critique this AM. Gave me some great feedback on how to lead well and I appreciated him for doing that. Meatball fought through and we’ll look for forward to seeing him Wednesday.
    ANNOUNCEMENTS:
    Event at World Relief on Thursday, prayers for plants in Mobile and Little Rock, “Guys Night” at Handsy’s house Saturday night…check Slack for times, addresses and dates, OF t-shirt order scheduled for end of August…contact Handsy or Bottomless if interested