Sucker. Punch.

THE SCENE:
Green Mile; sixty-somethingish degrees and threatening

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Follow me.

THA-THANG:
Start run.

Counter-punch to Slots’ untimely remarks that Old Ballz has lost his step=3 Hill Repeats (3 up/3 down) IC at garbage dump.

Resume run.

Slots’ watchful eye prophesied more hill repeats near Hyde Lake. 5 Hill Repeats (5/5) IC.

Resume run.

No prophet coulda seen this coming.  Indian Run up the really tall hill (.6 mile) near the place, formerly known as The Kitchen.

Mosey down really tall hill.

Resume run.

1 last Hill Repeat (1/1) at garbage dump.

Finish run.

  • MARY:
    • Ain’t nobody got time for that.
    •  
    • COUNT-OFF & NAME-O-RAMA
      4; Slots, Speaker, Squeegee and O Positive (YHC)
    •  
    •  CIRCLE OF TRUST/BOM:
      Life is full of tall hills and sucker punches.  Expectations change. Circumstances may dictate digging in and fighting through the suck, because that is what is required of us HIM. Relate this to your marriage, raising kids, workplace, fitness.  It is so important we see things through and FINISH STRONG. We all have limits…if we have reached them…and still need help or encouragement or accountability…REACH OUT to your brothers!!!
    •  
    •  MOLESKIN:
      So good to have Outerlooper, Slots, join his brethren this morning.  We put in miles. Ran hills. Mumble-chattered profusely. Except during the sucker punch Indian Run.  Nobody said a word.  It was epic.  Hope Slots learned a valuable lesson, ‘loose lips sink ships’. LOL  We were gonna hit those hill runs regardless. Prayer lifted up for our brother,  Big Perm, who recently  suffered a personal loss.  Proud of the PAX who showed up today to do work and FINISHED STRONG, followed up with some PLC together.
    •  
      • ANNOUNCEMENTS:
        See: Preblast

Celebrating Moms by Getting Better

THE SCENE: 58 and overcast…nearly perfect
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

  • SSH x 20 IC
    • Abe Vigoda x 10 IC
  • Daisy Pickers x 10 IC
    • Mountain Main Poopers

THA-THANG:
Run 2 miles down greenline

AMRAP Merkins for 2 minutes

Run Back

MARY:
AMRAP BBSU for 2 minutes

COUNT-OFF & NAME-O-RAMA
7 PAX – Speaker, Squeegee, Croissant, Big City, Pirtle, O Positive, Bailout

CIRCLE OF TRUST/BOM:
It’s Mother’s Day…Some of you may not have a mother with us anymore.  Whether you do or don’t , I am going to ask you to take a few minutes today and write them and a hand written note.  If you have them with you, get it to them as soon as possible.  If they’ve already left us, still take time today to reflect on them and write a letter to them.  Let them know you appreciate them.

MOLESKIN:
I hate running.
ANNOUNCEMENTS:

Climbing the Ladder at The Barracks

THE SCENE: Beautiful morning! No rain, 60*. Good conditions for a tough track workout.

F3 WELCOME & DISCLAIMER: Done.

WARM-O-RAMA:
SSH x15 IC
Daisy Pickers x15 IC
Warm up lap around the track with butt kickers and high knees
30 seconds of stretching OYO

THA-THANG:
If you want to get faster, you have to run fast. We did a speed track workout to get better together!

Round 1: 100s

  • 100s for 6 minutes
  • 25 merkins
  • 30 seconds to recover

Round 2: 200s

  • 200s for 6 minutes
  • 25 merkins
  • 30 seconds to recover

Round 3: 400s

  • 400s for 6 minutes
  • 25 merkins
  • 30 seconds to recover

Round 4: 800s

  • 800s for 6 minutes
  • 25 merkins
  • 30 seconds to recover

MARY:
American Hammer x25 IC
Boat / Canoe til 6:15

COUNT-OFF & NAME-O-RAMA
12 PAX (0 FNGs) – Tomb Raider, Teacher’s Pet, Pirtle, Doc Hollywood, Costello, Bottomless, Handsy, Altar Boy, Squeegee, Dewey, MIB, Easily Amused (Q)

CIRCLE OF TRUST/BOM:
“Now while Paul was waiting for them at Athens, his spirit was provoked within him as he saw that the city was full of idols.” (Acts 17:16)

While Athens was filled with visible idols, our culture is filled with idols too; though, they may be less visible. These idols expose stories that shape us and the culture we live in. Paul’s example in Acts 17 is to observe the idols of his day, but then to confront the stories underneath with the story of Jesus.

For example, a modern-day idol is power. We strive to climb the ladder, celebrating success and achievement. But the story of Jesus is one in which He didn’t hoard power, but gave it away. The trajectory for a follower of Jesus is a downward trajectory, giving away power to love and serve others.

Pay attention. Then lovingly confront the idols of our day with the powerful message of Jesus.

MOLESKIN:
100s were hard… 200s were harder… 400s were even harder… 800s were hardest! But running with these HIM pushed me to get better.  Grateful for these men.

ANNOUNCEMENTS:
None.

Green Mile goodness

THE SCENE: Gorgeous as always
F3 WELCOME & DISCLAIMER

4 miles
3 stops for irkins/dirkins x 15

COUNT-OFF & NAME-O-RAMA
6 PAX
CIRCLE OF TRUST/BOM:
Where are you accelerating? Always be accelerating.
MOLESKIN:
Cujos are a great way to spice up the workout. Never trust a dog named buttercup though. 

D1 Day

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER: Yep
WARM-O-RAMA:

  • SSH x 20
  • IW x 15
  • Hillbilly x 15
  • Billy Mays Hayes (groin and ham stretch) – 20 seconds
  • Calf stretch – 10 sec per calf
  • warm up mosey lap with high knees, butt kicks, power hop (skipping), and karoke
  • MIB showed up on MIB time doing SSHs in the corner!

THA-THANG:

D1 Day (Division 1 College Track Workout sent from the 2.0 who does this for fun except much faster)

The routine: Sprint a distance, then recovery jog the same distance. PAX ignored D1 times and just tried to avoid merlot splashing. D1 pace listed in parenthesis below.

4 x 400 followed by 4 x 200 followed by 4 x 100

4x400m (my pace: 60-63s)
4x200m (my pace: 29-32s)
4×100  (my pace: 14-15s)
Total distance run: 6000 meters (about 3.75 miles)

*not all PAX completed reps, but everyone kept moving!

MARY:
Four minutes left after first couple of PAX completed tha thang:

  • LBCs x 20
  • Freddie Mercury X 15
  • Fluter Kicks x 15
  • American Hammer x 20

COUNT-OFF & NAME-O-RAMA
MIB, Four Eyes, Soybean, Handsy, Crayfish, Altar Boy, Shoestring, Teachers Pet, Lynx, Early Bird

CIRCLE OF TRUST/BOM:
Take time in the midst of busyness to breath, center yourself, and let God pour in. No matter how busy you are. Otherwise, we damage others.

ANNOUNCEMENTS:
APFT will be administered at the Barracks May 24th by Soybean

SOS Spring Cleaning Day on Saturday, 9:00-12:00!

Running and Merkins

THE SCENE: Sunny and 70ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 25

Merkins IC x 15

THA-THANG:
4 mile run

  • 25 Merkins at mile 2
  • 30 Merkins at mile 3
  • 30 Merkins at completion

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
8 PAX (Meter Maid, Pirtle, O Positive, Speaker, Billy Blanks, Nature Boy, Royal Caribbean, Pops)
CIRCLE OF TRUST/BOM:
Don’t underestimate the power of reaching out to guys that haven’t posted in a while. It makes a difference.
MOLESKIN:
Good mumblechatter, Pirtle saw a wild cat of some kind, Royal Caribbean looked strong.

Crucible #001

THE SCENE: A windy yet gorgeous gloom at 0600.  The weather held off on rain

F3 WELCOME & DISCLAIMER:
YHC(Shoestring) organized the Crucible to be a trial of a mans endurance, stamina, mental, and physical strength and to see what kind of new creation comes out on the other side.  5 AO’s with a 20 minute bootcamp. 14+ miles of running. 1 amazing event.  15 pax circled up for the welcome and disclaimer.  One of those pax was a FNG.  Running support for the event was C-Lo and Zima.  Greatest of T-CLAPS to those two HIM who helped make this event amazing.  Without them, there is no telling how many pax would have not completed the event.

THA THANG @ OLD FOREST:
YHC kicked off the event as Q at the first AO, Old Forest.  The bootcamp went as follows:
SSH IC x30
IW IC x10
Daisy Pickers IC x20
Mosey to one end of the parking lot and started 11’s. Burpees on one end, Big Boy Sit-ups on the other.  Plenty of running.  At the end of 20 mins, the pax gathered together and began the ~1.8 mile trek to the Sandlot where Soulja Boy would take over on Q. Nature Boy and Four Eyes started off strong.  YHC was not breathing well from sickness but had to push thru and felt a ton better than expected.  The pax were overall in great spirits and were ready for the task at hand.

THA THANG @ SANDLOT:
After a short 2 mile jaunt form the Old Forest Soulja Boy kicked off the 20 minutes at Sandlot with a BANG.  Pax lined up at the 50 yd line of the football field for some…

BEARACIDES!
10 Merkins at the 50yd line.
Bear crawl to the 35yd line perform 10 BBSU and crawl bear back to the 50.
10 more merkins at the 50 then bear crawl to the 20 (stoping at the 35 for the BBSU) and perform 10 squats and crawl bear back to the 50.
Totaling 70 reps, 45 yds of bear crawl, 45 yards of crawl bear.

Next PAX partnered up and finished off with some Doracides. 100 Merkins, 150 BBSU, and 200 squats using the same distance for suicide sprints. TCLAPS to C-Lo for for jumping in to even out the number of PAX.

THA THANG @ THE BARRACKS:
Altar Boy decided to do something crazy.  He made the pax run more after running. Why would someone do that? Great question.  Altar Boy put us through the Blue Mile.
4 Rounds:
10 Hand Release Merkins
Run 100 Yds
10 Pull-ups
Run 100 Yds
10 Jump Squats
Run 100 yds
10 Big Boy Sit-ups
Run 100 yds
Total 40 reps of each exercise and 1 Mile.

THA THANG @ THE BERM:
O Positive was our Q at the Bermuda Triangle.  you never know what’s coming with the swirling snakes of OP, but this was plain foolishness on a wall!  The smackdown was laid and YHC was in pain.
Wall Sit
Merkins x 30 OYO
Wall Sit til All In (WSTAI)
Burpees x 30 OYO
WSTAI
Pickle Pounders x 30 OYO
WSTAI
8-ct Body Builders x 30 OYO
WSTAI
Mtn Climbers (R/L=1) x 30 OYO
WSTAI
Body Bag Builders AMRAP for final 3 minutes
Recover

This is where the test of the pax really came through. The next leg was the longest distance of running for the day.  6+miles from the Berm to the Blazing Saddles.  YHC made it about 150 yds and realized my knees and lungs were not going to cooperate.  I had to tap out of the event and call it a day.  YHC hopped in the car with C-Lo to run support.

THA THANG @ BLAZING SADDLES:
U-Rock was our last Q up for the day.  He was fresh since he had not done a single thing in the Crucible up til then.  YHC realized the noises
Mosey to horse arena steps
Down up irkins
Down up derkins
Down up dips
Up down leg lifts – got made fun of by some 6 year old girls at this part

Dirty McDuece
Crawl bear to playground, Sprint back
Set 1: Merkins, BBSU, Squats.
Set 2: Alternating Side Merkins, Flutter Kicks, Lunges.
Set 3: Werkins, WWI Situps, Monkey Humpers.
Set 4: Close grip merkins, Crunchy Frogs

Mary
Captain Thor – got to 7
Lt. Dan – got to 6

COUNT-OFF & NAME-O-RAMA
12 pax completed the event by running 17+ miles and 5 bootcamps at AO’s.  Those pax are Halpert, O Positive, Tomb Raider, Altar Boy, Nature Boy, Speaker, Soulja Boy, Steinbrenner, Four Eyes, Speedy, Orange Julius, and Crayfish.  The 3 that did not complete the event but put in work were YHC, Barney and Bobsled(FNG)

CIRCLE OF TRUST/BOM:
Crucible- a situation of severe trial, or in which different elements interact, leading to the creation of something new.

This event was made to be a trial that the pax could test themselves and come out a new creation.  This definitely tested some of the pax.  It was hard and YHC was proud of the pax that completed the event.  I was amazingly proud of how far the FNG(Bobsled) made it in the event.  Regardless what each individual pax learned about themselves in the event, there is a reality that life is one giant Crucible.  A trial that leads to the creation of something new.  As believers, our hope is in Jesus that He endured the ultimate crucible on the cross so that we could be made into something new.  Never forget that sacrifice and that we have a mediator in Jesus.  He is our everything.

This was an amazing day for F3 Memphis and YHC can wait for the fall when we do this again.

ANNOUNCEMENTS:
Prepare now for the fall.  Crucible is coming again.

Tuesday OF runz

THE SCENE: Delightful morn for a run.
F3 WELCOME & DISCLAIMER: done
WARM-O-RAMA:

Briefy OYO prior to run
THA-THANG:
Goal for 4-6 mile run at 8:50-9:30/pace.  PAX agreed on distance and pacing.

MARY:
LBCs x 30, Runners Crunch x 10, Hello Dolly Lama x 15, Peter Parkers x 20, BBS x 20

COUNT-OFF & NAME-O-RAMA
5 PAX (no FNGS)
CIRCLE OF TRUST/BOM:
Prayers for the day.
MOLESKIN:
Excellent run group and impressed with progress of Pirtle since he started running. Great to have Goldilocks back and prayed for he and his M as they are expecting their third boy towards the end of May.
ANNOUNCEMENTS:
TP on Q Wed at OF

Crucible 4/30

Negatives

THE SCENE: 36 degrees and Springy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15
Merkins x 10

THA-THANG:
4 laps around the lake. 1 mile each time. All we gotta do is run faster each lap. 

1st lap: 9:20. 25 pushups OYO to make sure we are working a few more muscle groups
2nd lap: 8:28. A bit faster than planned which will make 3rd lap a bit of a challenge. 25 pushups OYO to think of a good plan.
3rd lap: 8:18. Whew, left ourselves a manageable last lap. 25 pushups OYO.

Time challenge: Beat 8 min mile pace or pay the penalty!
4th lap: 7:29. 

COUNT-OFF & NAME-O-RAMA
2 PAX (0 FNG)
CIRCLE OF TRUST/BOM:

M (Q1.5)

Specifically,
“Halfway is not good enough when it comes to the M. It is not a football game where husband and wife meet at the fifty yard line for the coin flip. The HIM must drive the ball the full length of the field and stay in his wife’s red zone, regardless of whether she even breaks the huddle. To the Sad Clown focused on balance and fairness, this seems unfair and out-of-balance. Perhaps, but that’s what Acceleration requires when it comes to the M.”

MOLESKIN:
I thought I was going to have to go it alone and then Nature Boy showed up. What a beast. He’s supposedly “just getting into running” but turns in times that suggest otherwise. Negatives is a fun + hard workout and the pushups give it just enough to take it up a notch. That last mile was fun. We probably should have pushed for a sub-7. Next time!

Recovery, Recovery, Recovery OF Run.

THE SCENE: not raining. cool.
F3 WELCOME & DISCLAIMER done.
WARM-O-RAMA:

done.
THA-THANG:
Squeegee and I waited until around 5:10 and took off. MIB showed up a little later and completed his own 4 mile loop joining back up with us at ENDEX.

Squeegee and Bottomless route:

MIB’s stats:

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
3 PAX (no FNGs): Squeegee, MIB, Bottomless
CIRCLE OF TRUST/BOM:
Running 24 hours after a half marathon is hard. Impressed with Squeegee and MIB’s willingness to take the DRP and put in the work this AM.
MOLESKIN:
My legs hurt, but I’m glad that I got out there and went after it.  Very encouraged by Squeegee’s daily commitment to running and his fitness.  MIB went ahead and ran even though he was late which further supports his commitment to take the DRP.
ANNOUNCEMENTS:
OF BC at 0530

Crucible is coming up…check Slack.