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. 

Gloomy Tuesday Run/Ruck in the OF

THE SCENE: Extra gloomy; mild temps
F3 WELCOME & DISCLAIMER: done.
WARM-O-RAMA:

Done…OYO. Run mapped out. Bailout and The Dude for Ruckership and rest of the PAX headed out on run.
THA-THANG:

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
7 PAX (no FNGs): Bottomless (QIC), Handsy, Jailbait, One & Done, MIB, Bailout, and The Dude
CIRCLE OF TRUST/BOM:
Challenged the PAX with a quote from a recent sermon at my local church…”You become what you behold.”  We all prioritize different things and value things differently.  Are the things that you are beholding accelerating you towards the HIM that you are intended to be?  If not, what disruption do you need in your life to change your trajectory?
MOLESKIN:
Solid group of PAX this AM.  Warmer temps affected some of the PAX but was proud to see every guy push through and get better.  Glad to have Bailout and The Dude with us this AM and look forward to seeing them in the future in the OF.
ANNOUNCEMENTS:
Equinox Challenge, service opportunity in Whitehaven, check Slack for other updates.

Squerkins, Uphill Sprints, and other Mayhem

THE SCENE:  Perfect.  Mid-40s which is an incredible relief from the rigid below freezing weather the last few days.  There was a 50% chance of rain but it was bone dry when we began.  Rain came later while we were under cover of the parking garage then dissipated before we returned to start.  I think it was scared of us.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Side Straddle Hops x20
Windmill x15
Butt-Kickers 45 seconds
High Knees 45 seconds
Warm-up Lap around the track

THA-THANG:

We moseyed over to the Parking Garage, aka “The Tower of Terror.”  First round we did this:
  • Sprint first straightaway
  • Grab a partner for Squerkins until all-in +10 (2=1)
  • Recovery jog to 2nd level
  • Switch with previous partner for Squerkins until all-in +10  (2=1)
  • Rinse & Repeat until at the top

On our way down we did this:

  • Recovery jog down one level
  • Smurf Jacks until all-in +10
  • Sprint next straightaway
  • Peter Parker Merkins until all-in +10 (2=1)

Next round we did

  • Squats x15 – Merkins x10
  • Sprint first straightaway
  • Recovery jog to 2nd level
  • Squats x15 – Merkins x10
  • Rinse & Repeat until at the top.  It had started raining by this point so we jogged over and back under cover and then recovery jogged back to start.

Final Round:

  • Sprint first straightaway
  • Recovery jog to 2nd level
  • Squats x15 – Merkins x10
  • Rinse & Repeat until at the top.
  • Jog down and to start

(there may be some factual errors above but this is the gist of what we did.  YHC called several audibles and was a bit light-headed from all the uphill sprints and may have mixed up a few ups and downs).  We ran a total of 3 miles.

MARY:
Unfortunately YHC misjudged time and was only able to do 1 Hello Dalai Lama for Mary.
COUNT-OFF & NAME-O-RAMA
15 PAX 0 FNGs
CIRCLE OF TRUST/BOM:
Many have seem life broken into 2 halves.  The first half we seek to establish our identity, secure ourselves financially, perhaps build a family and career––as Richard Rohr writes, we are building the container in the first half of life while we fill that container in the 2nd half.  Many children who didn’t have structure and stability follow one of two paths.   Many spend their whole life in the first half, trying to find their identity, secure themselves financially, etc.  Yet a few who have encountered great suffering early in life, through the help of a higher power are able to enter the 2nd half of life earlier than most with wisdom beyond their years.  Most of us have been privileged to have what we need and are well into the 1st half.  My challenge is to move beyond providing for yourself, worrying about your identity, and struggles with self-worth.  Seek the path into the 2nd half of life where you find purpose, calling, and meaning by giving yourself away, letting childish things die, and building on the foundation of your 1st half as you explore new perspectives, ways of thinking, and opportunities to take action.  What steps can we take today to move into the 2nd half of life?

MOLESKIN:
A couple of us commented on how little it rains on F3 workouts.  While we have had more precipitation in the last few months than I can remember in Memphis, it often would stop raining by 5:30 a.m. or begin after 6:30.  Today was a testament of this observation as the clouds waited until we entered the parking garage to open up.  Coincidence or strange phenomenon?

ANNOUNCEMENTS:
We sought to rally the troops to regain the KotB flag at OF on Monday to “bring it back in the loop” while Berm PAX reminded us that Sea Isle is also in the Loop.  We debated this for some time.

running (late) in the OF

THE SCENE: really cold.
F3 WELCOME & DISCLAIMER:   done.
WARM-O-RAMA:
done.
THA-THANG:

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
4 PAX (no FNGs)
CIRCLE OF TRUST/BOM:
BOM with prayer.
MOLESKIN:
YHC showed up late due to a failed alarm (cell phone died). T-claps to the PAX for getting started without me.


ANNOUNCEMENTS:
Pirtle on Q on 1/30/2019

4 Green miles

THE SCENE: A bit above freezing
F3 WELCOME & DISCLAIMER

4 green miles

COUNT-OFF & NAME-O-RAMA
7 (1 FNG – Carjacker

CIRCLE OF TRUST/BOM:
Do the people you love most know exactly that? I personally fail to tell them enough. Do better. 

MOLESKIN:
F3 has taught me a ton about initiating. It’s amazing how often we wait for someone else to initiate. F3 has taught me to step up and see what happens. I’m excited the Green Mile has become a standard part of F3 so quickly. 

ANNOUNCEMENTS:
O Positive is organizing a fall event for Tourette’s awareness. 

Old Forest Run

THE SCENE: Felt colder than thermometer showed (39*) due to gusty winds and damp air.

F3 WELCOME & DISCLAIMER
Did it.

WARM-O-RAMA:

A little bit of stretching, a few SSH’s, and a lap or two around the parking lot.

THA-THANG:

Ran ~2 miles to East High School track.

At track, ran 1 mile – sprint (or push yourself as best you can) on the straight aways, jog the curves.

Ran back to Old Forest.

Total miles – ~5.4

MARY:
None…just some post run stretching.

COUNT-OFF & NAME-O-RAMA

4 – Handsy (QIC), Doc Hollywood, Pirtle, MIB

CIRCLE OF TRUST/BOM:

YHC shared my conviction from something that happened yesterday at OF Bootcamp convergence at Ruins. At the Lorraine Motel, the Q asked the PAX to count quietly during Mary out of respect for the place / significance of the day (MLK day, outside of NCRM). YHC missed that request and as Mary got hard began counting louder, even groaning a bit (ok, maybe even yelling some). The PAX laughed and Q told me afterwards he had asked for quiet. I felt a little silly, but as the day went on, that feeling grew into a stronger conviction.
My conviction wouldn’t go away throughout the day that –

1. as AOQ, I should have done a better job of respecting the Q by listening to the Q’s instructions and setting a good example for the rest of the PAX, and

2. I should generally have been more thoughtful about where we were and why we were there and lead with an attitude of reverence and respect.

It may sound small or trivial (and maybe it was), but I think lots of small, trivial acts over time can add up and can even create a culture where some don’t feel welcomed or supported or respected. My fear is that, with actions like that, I am creating a culture like that in F3. For many, it may not be a big deal that I was being obnoxious outside the Lorraine motel on MLK day. For others, it might be a sign that I don’t really care about the struggles that are bound up in a day like MLK day and a place like the NCRM. I never want my actions to create an environment where people don’t feel seen, understood, welcomed, respected (regardless of their skin color, background, etc.). Did my actions do that yesterday? I may never know. But I do know that I want to work harder to be thoughtful and mindful of how my actions could be perceived by others – not because of what they might think of ME, but because of what my actions might communicate about my view of THEM.

MOLESKIN:
It was great to run with these guys…enjoyed conversation about how F3 has really been a solid male community for some of the guys. #morethanaworkout

ANNOUNCEMENTS:
None.

Green Mile Launch

Date: 20JAN2019

AO: Green Mile

QIC: Gus

PAX: Tomb Raider, Speaker, Nature Boy, O Positive, Meter Maid, Gus | FNGs: N/A

Conditions: 27F; pretty dang cold

WELCOME

DISCLAIMER

*** Four-mile Mosey ***

Count-o-Rama (6)

Name-o-Rama

COT / BOM: Reflection on the difference between an amateur and a professional

MOLESKIN: Most of us ran four miles in the cold. Some of us wore shorts. Meter Maid ran almost ten lonely miles.

**UPDATED: Birthday Q curse almost strikes again for Park Bench.

THE SCENE: Cold, not dry, and cold.
F3 WELCOME & DISCLAIMER:Done.
WARM-O-RAMA:
SSH x 20 IC, slow mosey lap, static stretching OYO
THA-THANG:

We ran 4 400m laps.  With the first lap, we sprinted the straight then jogged the remainder of the lap. Second lap: sprint both straights with jogging in the turns.  Third lap: sprint straights and one turn with a jog in the other turn. Fourth lap: sprint the whole lap.

After, split the PAX into 2 teams of 8.  2 PAX from each team would go to 1 of 4 different exercises.  At the completion of each exercise, the PAX would cycle to a new exercise.  We completed this circuit twice.

  • Wall Sit
  • 1 lap
  • 100 yard shuttle run (25 back, 50 back, 75 back, 100 back)
  • Bear Crawl slide (50 yards): place mat on the ground and slid hands forward on place mat in bear crawl position to 50 yards and flapjacked with partner. My children’s food place mats were perfect for this exercise.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
16 PAX (1 FNG – Mouth Breather)
CIRCLE OF TRUST/BOM:

Today is my 34th birthday.  Yesterday evening, I was asked by a friend if I had accomplished everything in my life that I had planned to at my age.  The question was asked as a joke, but it did make me think about it.

This morning as I was getting ready for BC, I read this story that Clay Travis shared about Jalen Hurts.  An 8th grader was competing in a spelling bee and was in the final 2 and he misspelled the word that would have won the competition.  Immediately after losing, the young boy walked straight up to the winner, shook his hand and congratulated him on winning.  This kids gesture left a strong impression on everyone watching and they asked him where he learned to show such sportsmanship.  His response, “Jalen Hurts”.

We might not have accomplished every goal that we have for ourselves.  We might fail, underachieve, fall short, etc.; however, we are always leaving an impression on those around us.  Jalen had no idea that this 8th grade boy was watching how he responded to adversity; however, his ability to demonstrate character and sportsmanship in the struggle left a strong impression on this young man and disrupted what would have otherwise been a different trajectory.  My challenge to the PAX was that no matter what you have done or what you want to do, your actions, inaction’s, words, demeanor have a significant impact within your spheres of influence whether you mean them to or not.  Be HIM (High Impact Men).  It will make a difference.  (The hyperlink to the tweet is included.  There is a video.  It is great.)

MOLESKIN:
Thankful for the PAX coming out to wish me a happy birthday, but more importantly, to encourage and push each other to be better.  This is why we do it.  There was a lot going on on the track today and it got a little chaotic moving between stations in the circuit, but no one complained and everyone kept pushing and making the most of every moment.  Really encouraged, as always, to be a part of this group and thankful I was able to lead the workout on my birthday.

On a more distressing note, Park Bench needs to retire from Birthday Q’s at the Barracks.  First time, he had a health issue.  Today, he lost the only key to his car and had still not found it even after coffeteria.  Prayers for Park Bench as he figures that out.  Sorry brother! ***UPDATE: The keys were found.  In a dramatic turn of events, Park Bench located his keys in the most unlikely of places.  After 30+ minutes of searching, the key was “further down in his short pocket than he realized.”  The “Birthday Q curse” has been lifted for Park Bench…tread lightly though.***

Highland (Levee) Creamery is open…let the oatmeal+ ice cream indulgence commence.


ANNOUNCEMENTS:
MLK convergence at the Ruins on Monday 1/21.  No BC or pre-ruckership at OF. Equinox Challenge…do it.

OF Ruck/Run: “Siri…are you coming in hot?”

THE SCENE: Coldish, but nice AM temp for a run/ruck
F3 WELCOME & DISCLAIMER: Done.
WARM-O-RAMA:
No formal warm-o-rama. OYO stretching for both ruckers and runners
THA-THANG:
Ruck route and Run route below:

  • Run plan: 2 miles to East High School at 8:50-9:00 min/mile pace
  • Brief stretching
  • Ran 1 mile on track sprinting the straightaways and jogging the turns.  Avg mile time was 7:15-7:30 min/mile pace for all 4 PAX
  • Mosey to hill near East High School
  • Ran 15 hill sprints with 5 sec rest in between sprints
  • Ran back to STARTEX (2 miles)
  • Total mileage: 6.3 miles

MARY:
n/a
COUNT-OFF & NAME-O-RAMA
7 PAX (no FNGs)
CIRCLE OF TRUST/BOM:
Challenged the PAX with a thought from the Rich Roll podcast (link provided) that Crayfish shared with me where he interviews David Goggins (book “Can’t Hurt Me”…currently no. 2 on Amazon).  Goggins describes motivation as kindling.  Kindling helps start a fire but it doesn’t maintain it.  He speaks to the mindset of consistency in trial and difficulty and that for a man to be able to show up each day over and over again that he will need more than motivation. He will need more than kindling. Challenged the PAX that with this being the new year and getting things started that the motivations that we have will serve as kindling, but we need to recognize the need for additional behaviors, people, organizations, etc. that are needed for us to achieve the goals that we have for ourselves, our families, our workplaces, our churches, etc.
MOLESKIN:
Great run.  Squeegee is awesome at signaling while running.  He should be the Run Safety Q FWIW. Teacher’s Pet was trying to use dictation on his iPhone and ask Bookworm if he was “coming in hot”, thus the “Siri, are you coming in hot?”
ANNOUNCEMENTS:
Equinox Challenge; VAPE; Memphis Basketball game

What was I thinking?!?! smh

THE SCENE: 41 degrees and just about sunrise

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Slow mosey from parking lot to Wolf River Parkway sidewalk.

4 mile run *sidewalk only* on Wolf River Parkway:

  1. Run 2 miles eastbound.
  2. Turn around at mid-ex.
  3. Run 2 miles westbound back to startex.

COUNT-OFF & NAME-O-RAMA
3 (0 FNG); Schwinn, Speaker and O Positive (YHC).

CIRCLE OF TRUST/BOM:
Follow through.  That was the gist of the message.  YHC admitted in full disclosure that he has taken the blue pill on days when he HC to the PAX.  That is not acceptable and not the way he desires to live his life and certainly not how he desires to lead–anything.  YHC made a commitment to the PAX that his 2019 will be different.  Making HC closer to the date of said event instead of all willy nilly whenever somebody posts something.  Things happen to us all and smartsacking *when advisable* is okay.  Not honoring a commitment when others are counting on me is not okay.

MOLESKIN:
Disclaimer: YHC is NOT a runner.  However, the more time I spend around HIM like Speaker, Schwinn and others who make me better *like today* might just make a runner out of me after all.   Why at 47 and change am I interested in logging miles on the old knees and feet?  For the experience.  For the journey.  For all the places it will take me and the memories along the way.

Today was BRUTAL.  Period.  YHC and the 2 other PAX  rotated the leadership as pace setter for the entire run.  Like clockwork we changed positions and gears, accordingly.  Hardest run of my life.  Set a PR for the 1 mile (7:49), though and we avg. 8:04/mi.  Yeah….and I loved every second of it.  They pushed me harder than I have pushed myself and look forward to growing as a runner throughout 2019.

YHC knew he was playing with fire by leading this Sunday Runday this way but he knew that he needed the challenge.

We had fantastic PLC. Speaker came through big time and delivered the goods this time.  Schwinn likes coffee.  A lot.

Need more PAX.  Need more coffee.  Join us in the Sunday gloom men.

You won’t regret it.