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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.

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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

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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!

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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.

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No Rest for the Weary.

THE SCENE: Green Mile, 63 degrees and cool

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

Al Gore until all arrived

THANG: 

  • Slingshot Indian 4 Mile Run:
    • Guy in front set pace.
    • Single file.  After a PAX would lead he would then drop into 2nd when new PAX took lead.  That way the rotation would work and everyone got their turn at least once.
    • (About every 3/4 miles) approach cross street and PAX would fall in and do Squats OYO AMRAP until PAX in rear caught up and automatically assumed the lead and set the new pace.
    • Rinse and repeat.
    • At 2 mile mark, pause for 75 Squats OYO
    • Resume run until ENDEX.

MARY: 

  • N/A

COUNT-OFF & NAME-O-RAMA:
5; Slots. Nature Boy,  Cheesesteak, Billy Blanks and O Positive (YHC).

CIRCLE OF TRUST/BOM:

PERSEVERANCE and STRESS

Just because GOD answers your prayers is not time to rest.  His test of endurance is infinite.  Get Right.

MOLESKIN:

  • Old Ballz was not ready for these young whippersnappers.  Been under the weather all week but this was just what YHC needed.  Grateful for the HIM who pushed YHC, covered the 6 with him and circled the wagons to make certain the buzzards hadn’t gotten ahold of YHC all while holding him accountable. So glad we had some new faces today.

#ISI

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Good weather

THE SCENE: 39 and rainy. Any colder and it would’ve been snowing. 
F3 WELCOME & DISCLAIMER
THA-THANG:
Right on Shady Grove, right on Yates, right on White Station. 4 miles. 
COUNT-OFF & NAME-O-RAMA
3
CIRCLE OF TRUST/BOM:
How do you define good weather? I was preaching to the choir today, but I’d encourage you to expand your definition no matter what it is. Specific challenge: when you look at the weather app, use it to dress appropriately not to dictate your plans. 
MOLESKIN:
Park Bench – holy moly. His wife gave birth while en route to the hospital. What a story. 
I’m really glad we started the green mile in the gloom of winter. It has already paid dividends and we’ll be ready for more brothers to show up when the weather gets “better”. 

Numerous add-on miles were completed today, some brothers met at Chicfila and ran somewhere, Park Bench was on the trail early and Sparky got some pre and post run mileage in for about 60 miles today or something. 

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Crucible Light.

THE SCENE: Cool air, clear skies, ready to run
F3 WELCOME & DISCLAIMER:  done amidst a lot of mumble chatter, wardrobe changes/decisions, and car adjustments.  I believe some heard the disclaimer…I believe.
WARM-O-RAMA:
Brief mosey around OF parking lot, SSH x 20 IC, Daisy Pickers x 15 IC because of Pirtle’s concern for his hamstring.  OYO stretching while YHC described run route to Sandlot.
THA-THANG:
Route 1: OF to Sandlot (5k)-> several “speed bump” stops (as so named by Shoestring) along the route to keep the PAX together.  Merkins x 10 IC at one speed stop, Squats x 10-11 IC at another, and Mountain Climbers x 10 IC at the last

As we reached the Tobey, Four Eyes mapped out the following for the BC Thang.  At this point, MIB was MIA due to an urgent bathroom situation.  He was not seen for the first 10 minutes of BC.  He did return safely for the second half of BC and was in a fantastic mood.  It must have gone well for him.

Catch me if you can: P1 bear crawls. P2 does 10 burpees, then runs (forwards) to catch P1.
Once you both “catch,” Flutter Kick til all in.
Repeat with 20 HRMerkins, then with 20 “Good Mornings.”

Mosey to corner at top of hill near Conex.

Group 1: down hill, do 8-12 pullups, back up hill. Group 2: side shuffle or carioca sideways across field, then 20 overhead claps, then side shuffle/carioca back. Flutter/gas pump til all in.
Flapjack. Repeat til 20 min elapsed.

Once all in, route 2 was a 1.75-2 mile course back to OF.  Altar Boy had geometry lessons this morning so he didn’t want to be late so he ran back like Usain Bolt and was an Irish Goodbye by the time we made it to ENDEX.  Mirage also left BC early to get back to his car so that he could take his son to his first day of daycare; however, when he arrived at OF he did not have his car key(s). As of this posting, his keys remain lost.  The last time I did a backblast where keys were lost, I had to update it based on their prodigal return.  Fingers crossed for an upcoming backblast update and the killing of the fatted calf over their safe return.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
12 PAX (no FNGs): Four Eyes, Chioccetti, Toms, MIB, Shoestring, Jailbait, Mirage, Handsy, Pirtle, Bottomless, Teacher’s Pet, Altar Boy
CIRCLE OF TRUST/BOM:
Prayers for Hezekiah on his first day of daycare and for Mirage and his wife on the changes in their life with his wife going back to work and his son going to daycare for the first time….and him losing his keys.
MOLESKIN:
Great group.  The Crucible will be difficult and the PAX were confronted with that reality this AM.  Everyone put in work this morning and I think we all made each other better for it.  I was surprised by the PAX ability to run distance while staying pretty much together.  Speaks a lot of the importance of your brothers being there to push you even when you might want to run slower or stop completely.

  • Shoestring bear crawled across the rugby field faster than I think is possible….and then almost threw up.
  • MIB took whatever frustration he might of had about the events of the morning out on the bathrooms at Tobey.  Poor bathrooms.
  • I don’t think the rugby field at Tobey Park is every dry.
  • No snakes were harmed during our mosey through the OF towards the Sandlot; however, they would have been if seen. Or we would have run faster and improved our overall time. Either way.
  • Handsy left his left over coffee from yesterday at home (smh).

ANNOUNCEMENTS:
prepare for the crucible; Easily Amused VQ on Wed at OF

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4 mo miles

THE SCENE: A chilly, misty Sunday morning
F3 WELCOME & DISCLAIMER
THA-THANG:
2 miles down the trail
25 x Step-ups (cuz there’s not enough hills by the river)
2 miles back

COUNT-OFF & NAME-O-RAMA
7 
CIRCLE OF TRUST/BOM:
Matthew 25:14-30. The parable of the talents. Focus on what you control and are responsible for, stop looking at those below and feeling good about yourself and stop beating yourself up because someone else is doing better. 
MOLESKIN:
The PLC is getting a little out of hand. 100% retention and it lasted over an hour. Seriously though, I love this Sunday workout. It’s different than the typical F3 experience, and complementary. 

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“If anything happens to me, I’m actually not O positive…”

THE SCENE: Cold.
F3 WELCOME & DISCLAIMER: done
WARM-O-RAMA:
We did 15 SSH IC while we waited on Doc Hollywood and MIB to get out of their cars just to stay warm.
THA-THANG:

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
6 PAX: Bottomless (QIC), Crayfish, O Positive, Squeegee, MIB, Doc Hollywood
CIRCLE OF TRUST/BOM:
Prayers for: family of Jason Byrd, nephew of Squeegee’s wife (Fire Chief who died in active duty during a house fire call). Prayers for his family as they mourn and celebrate his life.  Prayers for MIB’s family and the passing of his wife’s uncle.  Prayers for Crayfish to have discernment and for relief of anxiety as he awaits new employment.  Prayers for other brothers in F3, including OP, who are looking for work.  Prayers for Jailbait as he prepares for his interview on Wed that he’ll have relief of anxiety.  Prayers for the 8th grade students at Soulsville and the administration who are dealing with the fallout.  Most (if not all teachers in the 8th grade) were terminated due to some negative communication regarding students.  Prayers for Larissa Gregory (wife of Goldilocks) and dean of students who is having to engage this on behalf of the students and prayers for Goldilocks as he engages it vicariously through his wife and that he can support her well.
MOLESKIN:
It was cold.  Several sore muscles and Crayfish with a groin pull doing sprints.  MIB powered through even with a sore back.  O Positive joked about pulling his hamstring and I was thankful that he was joking and not serious.  Guys always willing to but in the work and got a 10k out of our run despite less than adequate conditions.  Teacher’s Pet with the drive by PLC on his way home.
ANNOUNCEMENTS:
Refer to Slack for communications

Crucible warm up will be next Tuesday 2/26 which will be a joint venture between the tuesday OF run and the Sandlot.  Looking forward to that.

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7 track laps and some hill sprints

THE SCENE: A nice reprieve from the summer heat of yesterday morning, it was a snuggly 23 degrees at the start
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 X SSH IC
THA-THANG:

Warm-up lap. Merkins till all in (an underused “all in” exercise)
Indian run lap

A yasso – 800m at a brisk 85-95% effort
https://www.verywellfit.com/how-to-do-yasso-800s-2911888

Mosey to the parking deck for some hill sprints
Jog to the first speed bump then all out sprint for ~40 yards. Repeat 6x

MARY:
The Merry Mary Mile! 
50 BBSUs 
1/4 mile lap
Flutterkicks x 30 IC
1/4 mile lap
Guantanamo x 2 
1/4 mile lap
American Hammer x 35 IC

Ran out of time before the last lap. 

COUNT-OFF & NAME-O-RAMA
13 (0 FNG)
CIRCLE OF TRUST/BOM:
Thinking about the 50 degree day over day temperature drop, my M asked me what’d I do if no one showed up for the workout today. My reply, “0% chance that happens”. I’m thankful for the 13 guys that showed up today and got better. 

MOLESKIN:
I loved seeing Fishbowl for his first Barracks runday. Tremendous effort. Shoestring showed up with 10 minutes to go after Qing at the Blue Collar this morning. Gus showed up for coffeeteria after posting at the Annex. It was 23 degrees this morning and 13 men showed up in the gloom. F3 encourages a bizarrely obsessive commitment level. I’m thankful for my brothers!

ANNOUNCEMENTS:
2nd F event at Handy’s house this weekend
Squeegee is leading a Saturday run downtown.