We All Need It

THE SCENE: 30ish feels like 20ish with the windish.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Dutifully done. Lil Stretchy done.

THA-THANG:
Rucked clockwise around Patriot Lake for 2.2 miles, then turnback for 4.4 miles total. Cut a little short for time.

MARY:
There’s something about Mary, she wasn’t there bc girls ain’t allowed. They came later for FiA.

COUNT-OFF & NAME-O-RAMA
5 PAX, 0 FNG: 2 *345*ers, Dial-Up and Hello Kitty, Shoestring (Shoelaces was absent), NatureBoy, QiC Photoshop

CIRCLE OF TRUST/BOM:
Off the cuff, so best I recollect, here’s what I shared: Encouragement. We all need it. Especially when things get difficult, which is a lot. We have a great group of fellow HIMs to push us, lift us, motivate us to be better, do better.

MOLESKIN:
Pace should have been faster but my inexperience with leading a ruck made it difficult to pace it right, however, it worked out because mumblechatter was good and it allowed us to conserve for Shoestring’s Q School that was to come.

PRAYERS/PRAISES:
Nature Boy’s Father-in-law Dennis diagnosed with cancer. Pray for peace and health, but also that NB can connect with him and love on him.

Q Schooled on a Saturday

THE SCENE: a cloudy 32 degrees with a slight 5 mph breeze coming from the Northeast.

F3 WELCOME & DISCLAIMER:
Disclaimed… and disclaimed… and disclaimed AGAIN. YHC went through why we do what we do on Q.  Talked about calling out exercises, cadence and other random stuff

WARM-O-RAMA:
SSH IC x20
IW IC x20
SSH IC x20
How to NOT count cadence
SSH IC Silent 20 count
Penalty Burpees x10

THA-THANG:
Mosey around to the lot and up the street to the stop sign at the top of the hill.  
Freddie Mercury til all-in
Bear Crawl 50+ yards to the speedbump. Mosey back to the parking lot.
Plank til all-in.  YHC talked about different ways to lead “the thang” is partner exercises or OYO routines.  We will do both.

Partner Up…
Dora 1-2-3:
100 Merkins
200 BBS
300 Squats

11’s:
Merkins/Squats

Mosey and burpees… more mosey, more burpees.  We pushed ourselves pretty hard on the mosey and burpees.

MARY:
American Hammers IC x30
Flutter Kicks IC x20
Hello Dolly IC x20
Mountain Climbers 30 secs. OYO

COUNT-OFF & NAME-O-RAMA
22 pax.  (1 FNG: Smoker)

CIRCLE OF TRUST/BOM:
As men, we need to get right ourselves before we can help and lead others.  listen to the 43 feet podcast and come to Q Source lunches to talk more about getting right in your personal Fitness, Fellowship, and Faith.

MOLESKIN:
Hello Kitty and Dial-Up KILLED it this morning to finish off their 345 week!  T-CLAPS to these HIM who pushed themselves this week.  All the men pushed themselves this workout.

ANNOUNCEMENTS:
Crucible
Whetstone
Service Project

Dice, Dice, Baby @ Mothership 2/2 – Halpert Q

THE SCENE: Gorgeous 38 degrees, sunny

F3 WELCOME & DISCLAIMER:  Given, no FNGs, no money involved, do not hurt yourselves

WARM-O-RAMA:

SSH x50 IC

Slowwwww Daisy Pickers x10 IC

Bat wings 

OYO for one min

Mosey yog out and back to stop at base of hill

THA-THANG:

11s on the hill

Start with 1 rep squats at top work up to 10

10 reps Carolina dry docks down to 1 at the bottom

Mosey for a loop around the lot, stop by shovel flags

Dice Dice baby

In a clockwise rotation, PAX will roll the dice one at a time.  Roller can call IC or OYO of the exercise and rep count rolled.

We went 18 dice rolls.  A LOT OF REPS WERE COMPLETED.

As we mosey’d post the 18th roll, @Nature Boy called for an audible.  QIC asked @Nature Boy to lead the men to his choice next exercise.

We found ourselves doing wheelbarrows with partners on about a 200 ft loop drive opposite the Fedex Event Center.

Next, we did an Indian run to the top of the hill.  Near the top, for the last 75 yrds, we changed to two by two partner bear crawls where the PAX got to learn a bit about their partner.  

Indian runs back to ENDEX for Mary time.

MARY:

Alarm at 7:55am, immediate transition to 5 minutes of Mary

C-LO led us with Thor’s to 4×16

Dealers choice until time expires.

Pops – Flutter kicks IC x25

Hello Dollys IC x25

Time

COUNT-OFF & NAME-O-RAMA

18 PAX (0 FNGs):  Nature Boy, Rosetta Stone, Stephen King, O Positive, Pirtle, Teacher’s Pet, Anklet, C-Lo, Steinbrenner, Dial Up, Pops, Laettner, O’Reilly, Tremor, Passport, Orange Julius

CIRCLE OF TRUST/BOM:

Be present with your families, concentrica, wherever you are.  Don’t be caught on slack when you’re spending time with your wife.  Same with your kids.  F3 is important and we’re better men because of it, don’t let it distract you from what you’re primary responsibilities are, what you’re getting better for, who you’re getting better for.  God, Wife, Kids, Work – in that order.  F3 and anything else that you spend time on should be spent in such a way that honors God, your wife, and kids.

MOLESKIN:

I’ll say it again – 35 minutes of dice rolls and reps is tough, I don’t care who you are.  Rosetta Stone is more of a PLC guy than a BC guy.  I kid, I kid, he had traffic issues and got to BC just in time to join us for Mary.

ANNOUNCEMENTS:
HC now for Crucible 3/30.  You can do this.  We can do more than we think we can when we have our brothers beside us.

Pearls on a String

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THE SCENE: Clear and brisk. 30 degrees. YHC planned a whole bunch of partner exercises and spent the previous night praying for an even number of PAX to post.

7 showed up…

F3 WELCOME & DISCLAIMER

Delivered properly and on time.

WARM-O-RAMA:

  • Alternating Quick Feet/High Knees
  • 1,2,3 Touch the Deck x10 IC
  • ISW x10IC
  • YHC’s most favoritest stretch

THA-THANG:
PAX formed up a 2.15 mile Indian run around the perimeter of Hyde Lake stopping at selected locations to to perform the following partner exercises

  • Wheelbarrow 185 yards

7 PAX tho, member? 👆Anyway YHC singled up for some lonely bear crawls. 😔 That was when an unfamiliar figure came running up YHC grabbed his attention and invited him to git it with us. An invitation he quickly accepted. Basking in the victory of line-of-sight EHing this dude until he introduced himself as Sonic. Oh… nice to meet you Sonic. At least we have an even number now, amiryte? Moving on.

  • Partner Push/pulls. – 20 of each IC (experimental exercise. It failed hard so we made up for it with some dips. Cobains, boyz. nerr again.)
  • Partner Alternating Merkin Shoulder Taps – x20 IC
  • Partner Crawl Under/Jump Over – x10
  • Partner Carry – 80 yards then flipflop
  • Leap Frog – 100 yards
  • Partner Assisted Laydown/Standup – x10

The PAX arrived back at startex with 5 minutes to burn.

MARY:
YHC’s patent pending CMU Circle-O-Greatness!

PAX on their six in a circle, shoulder to shoulder, facing outward, odds holding coupon. On YHC’s command begin passing coupons in the clockwise direction until Q’s coupon makes two full revolutions then reverse. Rinse and repeat.

COUNT-OFF & NAME-O-RAMA
8 PAX, 1 Willy Loman, and 1 Capri

Reluctant Yankee (WL), Teachers Pet, Passport, Snookie, Tree Hugger, Billy Blanks, Sonic (C), Soulja Boy (QIC)

CIRCLE OF TRUST/BOM:

The Man in the Arena: It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. 

MOLESKIN:
Great Mumblechatter this morning. Excellent to have the New Orleans Nantan (Reluctant Yankee) with us. Thanks to Sonic for being YHC’s ram in the bush during bearcrawls. YHC loves even numbers. Tclaps to Tree Hugger for joining the prestigious ranks of those in Club 345! Coffeeteeria was enjoyed at CFA afterward.

ANNOUNCEMENTS:
huh uh.

Wet Bombs

THE SCENE: Dark and gloomy, about 60 degrees and raining.  One pax commented that it was “nasty weather,” while another mentioned it was beautiful.  #perspective
F3 WELCOME & DISCLAIMER  yes
WARM-O-RAMA:

Side Straddle Hop x 25
Front Overhead arm circles x 14
Back Overhead arm circles x 14
Monkey humpers x10
Windmill x 15
Butt kickers 45 seconds
High Knees 45 seconds
Quick feet 45 seconds

THA-THANG:
Mosey to the playground
We moseyed towards the Woodlands Discovery Playground. Some grumbled about it being uphill or some nonsense. We arrived at the Pit  with slides where the Q intended to work but alas there was a foot of water that had collected.  While that may have been a fun place to exercise YHC called an audible and opted for higher ground on a different part of playground near swings and such.

There we rested for for an explanation of the next ~35 minutes of how we were partnering up and doing lots of B.O.M.B.S. in the rain.  One partner worked on the reps while the other partner ran around the playground on the trail. Partners worked together to cumulatively perform:

  • Burpees x 100
  • Overhead Press x 150
  • Merkins x 200
  • Big Boy Sit-Ups x 250
  • Squats x 300

There was much complaining about the number of reps, but hey this is the Mothership and we had time to kill!  We ended up covering about 3.5-4.5 miles each on the runs.  YHC stopped partners while on Sit-ups and moved all of us on to squats so we could end on time.  Don’t worry, we’ll get them all in before its over.

Everyone finished those 300 squats about 15 minutes before the hour we moseyed back, pausing halfway there for some plank and–for those who chose to–more merkins.

MARY:
When we arrived back at the flag we sat on our 6 and completed those big-boy sit-ups with the help of one another.  Then we proceeded to do the following until 8am:

  • Iron Cross for about 60 seconds
  • Flutterkicks x20
  • LBCs x25
  • Hello Dolly x10

COUNT-OFF & NAME-O-RAMA
1 for pre-run:  O Positive
6 for BC:  Crayfish, Snookie, Pirtle, Tremor, Nissan, O Positive

CIRCLE OF TRUST/BOM:
“Go unless you get a no” is something I learned from Irwin McManus in his book, Chasing Daylight.  Too many sit on their hands waiting for a sign before they get out there and do that which they were made for.  The 6 of us overcame that obstacle this a.m. when we came out and worked despite the rain and gloom.  May this be incentive for doing it in real life.  What challenge/opportunity/calling do we have some sense of but are not taking action on?  Waiting until the perfect opportunity is presented or for when we have all of the information is too late.  Go unless you get a no.  Don’t be stupid–get counsel, pray about it, etc. but don’t wait to take steps of action despite discomfort, lack of time, excuses, and all the rest.  Get off your hands and go do something with your life.  That is all, amen.
MOLESKIN:
Prayed for Micah and Pirtle’s family as they prepare for scans at St. Jude this Wednesday.  Prayed for Pax at Battle of the Bulge that they would be safe and work hard.
ANNOUNCEMENTS:
MLK Convergence on Monday.  No OF

Saturdays for the Boys

THE SCENE: Coldish start in the 40s, finish in sunny high 40s
F3 WELCOME & DISCLAIMER welcomed & disclaimed
WARM-O-RAMA:

  • SSH  x50
  • Daisy Pickers x19
  • Mummy Kicks x19
  • Imperial Walkers x19
  • Polka stretch x19
  • Mosey 1 lap

THA-THANG:
We started out with doing 12 rounds of 5 burpees every 30 seconds (60 burpees)

  • INDIAN RUN – From there we moved by way of Indian Run up hill (Great View Drive), took a left and finished at the Visitor’s Center
  • 11s – In front of the Visitor’s Center, we started with 10 BigBoySitUps and ran 50 yards for 1 Bobby Hurley, then back for 9 BBSUs and down for 2 Bobby Hurleys…finished with 1 BBSU & 10 Bobby Hurleys
  • Post-11s – Mosey down paved pathway to the theater to finish out our Burpee Downpainment. We did 8 more rounds of 5 burpees every 30 seconds (well we did 10 in 60 seconds to finish out 91-100).
  • Moseyed to the Kitchen (RIP) Benches for 10 Derkins, 10 Dips, 10 Erkins.
    • Pops said, “Thanks sir, can I have another?” so then we rinsed and repeated for 10 more of each.
  • Moseyed back to STARTEX for MARY

MARY:

  • LOLs – Each side x15 for “Ls;” for “Os” we did clockwise x8, counter clockwise x8
  • LBCs x19
  • Gas Pumpers x19
  • Dying Cockroach x19

COUNT-OFF & NAME-O-RAMA
22 PAX (2 Starkville FNGs – BabyBop & Clueless)

The Pre-Ruck had 1 FNG -> Blue

CIRCLE OF TRUST/BOM:
PAX read on Q Source about Disruption and admitted this was a growth area in his work. Needs to rely on others and receive disruption without being bothered. 

MOLESKIN:

YHC appreciated the turnout amidst other options like 3AM Ruck Sim and the 4AM Star Course Ruck Training. Great mumblechatter and turnout by midtowners/inner-loopers (TCLAPS to Park Bench and Lodge!). The event was highlighted by 5 completers of Club 345: One and Done, Jailbait, Pops, Lipton, and O Positive.

15s

THE SCENE: Mild morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

ssh, imperial walkers, Indian run around parking lot a couple of times, probably something else.
THA-THANG:
We modified 11s to be 15s, with merkins and SSHs. Always ran to SSHs but did various exercises on the way back. Pax held plank til all in on SSH side so we could return to merkins together.

MARY:
Did Mary.
COUNT-OFF & NAME-O-RAMA
14, 5 FNGs (Cheddar, Rousey, Qualified, Tumbleweed, Tremor
CIRCLE OF TRUST/BOM:
Show respect to those closest to you. Don’t be abusive.

Starry Nights Bombs Mile

THE SCENE: You couldn’t draw up a gloomier Saturday, 30 degree weather, no signs of the sun, and rain. This equaled perfect recipe for getting better with our brothers
F3 WELCOME & DISCLAIMER: Welcomed and disclaimed
WARM-O-RAMA:

  • SSH x 50 IC
  • Daisy Pickers x 15 IC
  • Imperial Walkers x 20 IC in a circle, O Positive style
  • Baby Arm Circles x10 (baby, then bigger, then reverse baby, revrs bigger)
  • Polka Stretch things we’ve done before OF runs x 20 IC

THA-THANG:

  1. Mosey to overhang at the Kitchen/FedEx Center,  
  2. 5 burpees every 30 seconds, for 12 rounds.
  3. Bombs Mile!
    • Mosey 0.25 on pathway to theater where we’d do 5 burpees, 10 overhead claps, 15 merkins, 20 big boy situps, 25 squats
    • Mosey < 0.25 to visitors center for round 2 of 5 B-> 10 OHC-> 15 M-> 20 BBSU-> 25 S
    • Mosey >0.25 on pathway and wind up at theater again for round 3 of 5/10/15/20/25
    • Mosey ~0.25 back to FedEx Vistors Center for final round of 5/10/15/20/25
  4. Indian Run around and about for 0.5 miles ending at STARTEX

MARY:
Nontraditional Mary as to not have cold, soggy bottoms, ending with SSH IC x 25 to finish up

COUNT-OFF & NAME-O-RAMA
11 (1 FNG -> Swayze; there was an FNG named Penthouse following the Ruck)

CIRCLE OF TRUST/BOM:
Hadn’t prepared, but asked PAX to share glimmers of hope of past month. YHC shared praise for The Seeker’s employment! Other PAX mentioned positive relationships on the important things with their M & 2.0s amidst this season. One HIM mentioned a friend who struggled with depression who now empowers others to be an encouragement to folks who are considering taking their life.

MOLESKIN:

PAX enjoyed a free tour of Starry Nights, though it was such a cheap trick as we had no access to the corndogs/funnel cakes stand or petting zoo. And the lights weren’t even lit.

ANNOUNCEMENTS:

  • O Positive is pushing 19 x 19 to get guys to set goals of doing 19 events with other PAX in 2019. Check out #19-x-19 in Slack if interested.
  • 12/10/18 – Starry Nights Ruck, see #ruckers if interested.
  • 12/16/18 – 1pm – Scottish Virtual Run in Collierville, starting and ending at pub; see O Positive for deets

Cap’n Merkin Strikes Again.

THE SCENE:

The Mothership: 48ish degrees with 100% chance of pain

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 | 5 Core Principles

CIRCLE OF PAIN:

  1. TURKEY TROT (clockwise, in motion) *run like a turkey, forwards* x 24 IC
  2. TURKEY TROT (counter-clockwise, in motion)*run like a turkey, backwards* x24 IC

FOLLOW ME…mosey, single file, to a sign near the bottom of the hill (.2 mile)…turn around and go back to Startex.

THA-THANG:    Cap’n Merkinfest

PART ONE:

  • Flip Quarter
    • Heads=Merkins x 25 IC or OYO
    • Tails=Penny Hardaways, aka ‘Bobby Hurleys’ Memphis-style x 25 IC or OYO
      • *YHC started with 1st coin flip.  Stayed in center of circle. Led the PAX. Rotated in clockwise fashion allow each PAX the opportunity to Q an exercise. As new Q went to center and flipped coin the previous Q would step to perimeter of circle.
    • After 4 flips YHC would lead the PAX on a mosey around the parking lot and return to circle for more flips.
    • Rinse and Repeat until all PAX had their opportunity to Q.
    • ALL IN ALL:
      • Merkins x 175
      • Penny Hardaways x 125

PART TWO:

  • YHC led PAX to nearby path
  • Burpees x 24 OYO
  • YHC led PAX on Indian Run up a steep hill
  • Prisoner Squats x 24 IC
  • YHC led PAX down the steep hill back to where Burpees were performed
  • Hand Release Merkins x 24 OYO
  • YHC led PAX on Indian Run down the steep hill to the bottom of the hill
  • YHC led PAX on Reverse Indian Run, backwards up the hill (all PAX face South while the most Southern PAX faces North and runs up the hill to the front of the rear-facing PAX, at which point that PAX turns to face South; remaining PAX repeated, 1 by 1; returning to where Hand Release Merkins were performed
  • Imperial Walkers x 24 IC

MARY:

  • MTN CLIMBERS (1:1) x 24 IC
  • ALT SHOULDER TAPS x 24 IC

COUNT-OFF & NAME-O-RAMA:
12; Laettner, Rabbit, Photoshop, Pirtle, Bailout, Halpert, Lochte, O Positive (YHC) and 4 Willy Loman: Dry Rub (Louisville, KY), Trunk (Jackson, MS), Snowden (Charlotte, NC) and Red Rider (Birmingham, AL). 

CIRCLE OF TRUST/BOM:

YHC challenged the PAX to think of what the 1st Thanksgiving must have felt like.  Foreigners breaking bread with Natives.  Do we feel like that with our own families.  Let us not be hostile.  Break bread in peace.  Forgive. Share. Love.

MOLESKIN:

What a treat it was to host 4 F3 Nation PAX form 4 different states.  We covered the basics, fundamentals, mission and core principles were confidently recited by the PAX.  And an epic, well-balanced, full body beat-down was delivered to one and all. 4 PAX earned their entry into Club 345: Halpert, Bailout, Photoshop and YHC, O Positive.

ANNOUNCEMENTS:
*3rdF ‘Bible Study’: Wednesdays at Einstein’s in East Memphis @ 0630
*Q Source Leadership Discussion: Fridays at Whole Foods in East Memphis @ 1130
*St. Jude Marathon: Run or Ruck for Micah #FightForMicah

 

THE MAN IN THE ARENA by Theodore ” O Positive” Roosevelt

“IT IS NOT THE CRITIC WHO COUNTS; NOT THE MAN WHO POINTS OUT HOW THE STRONG MAN STUMBLES, OR WHERE THE DOER OF DEEDS COULD HAVE DONE THEM BETTER.  THE CREDIT BELONGS TO THE MAN WHO IS ACTUALLY IN THE ARENA *gloom*, WHOSE FACE IS MARRED BY DUST AND SWEAT AND BLOOD; WHO STRIVES VALIANTLY; WHO ERRS, WHO COMES SHORT AGAIN AND AGAIN, BECAUSE THERE IS NO EFFORT WITHOUT ERROR AND SHORTCOMING; BUT WHO DOES ACTUALLY STRIVE TO DO THE DEEDS; WHO KNOWS GREAT ENTHUSIASMS, THE GREAT DEVOTIONS; WHO SPENDS HIMSELF IN A WORTHY CAUSE; WHO AT THE BEST KNOWS IN THE END THE TRIUMPH OF HIGH ACHIEVEMENT, AND WHO AT THE WORST, IF HE FAILS, AT LEAST FAILS WHILE DARING GREATLY, SO THAT HIS PLACE SHALL NEVER BE WITH THOSE COLD AND TIMID *fart-sacking* SOULS WHO NEITHER KNOW VICTORY NOR DEFEAT.”

YHC leaves this here as a reminder on why we do what we do and the impact our actions have on our lives and the lives of those we hold dear:

Men should do hard things.

Together.

But, let’s face it-more often than not we don’t.

Men, with exception-albeit rarely-lack consistent fitness, meaningful male friendships and a defined purpose in our lives.

And we get hammered with life’s ups and downs and become complacent or just give up. We stop leading. We start thinking it’s just not worth the effort anymore. A hard truth is that an isolated man is a dangerous man-to himself, his family and to his community.

But we have 2 choices: Become the status quo or become High Impact Men (HIM).

So, let’s dig deeper into that. When men become the status quo-we become ineffective leading ourselves, our families and ultimately, our communities.

But for those who disrupt the status quo, what we call High Impact Men (HIM) become the strong anchors that our families and communities need.

So, where can men turn these days?

Take F3 Memphis as a good example.

With a proven track record of getting over 20,000 men across 20 states to step up into leadership roles, F3 Nation gives men a clear action plan to better themselves, physically, emotionally and spiritually.

Free work-outs are provided. Open to all men. Held outdoor-rain or shine, heat or cold. Peer-led. Always ending in a circle of trust.

But what makes it effective and transformational is that F3 delivers on its promises by being accessible, providing men the opportunity to lead and fail in a safe place with no judgment, pushing men to their limits while encouraging them to modify as needed, providing an opportunity to build a healthy community to develop genuine friendships with other men, all while respecting one another for our similarities and our differences.

And the end result is evidenced by the men who commit to the process, core principles and come prepared to do the work.

Their lives will reflect healthier bodies (inside/out), more meaningful male friendships and a defined life’s purpose.

And for that we can all celebrate.

Iron sharpens iron. Aye!?!?

 

 

A LOOOOOOOOOOONG four corners, at the Mothership

THE SCENE: The 46 degree ruck temp turned into a pleasant 50 something that did not chill our lungs.

F3 WELCOME & DISCLAIMER:      Is anyone ever annoyed by having to turn off the bold and underline formatting when filing in this section?  Any suggestions on how to ‘disrupt’ the status quo and streamline?  (with all do respect to the HIM who created this)

Disclaimer given, along with the three F’s and the core principle.

WARM-O-RAMA:

SSH IC X 27, IW IC X 28, Daisy Picker IC X 27, Balls to the Wall at the Event Center for 30 seconds (right in the switch grass and mulch)

THA-THANG:

  • PAX organized into two equal groups (group 1 and group 2) for corner relay races.
  • Mosey over to the far corner of the parking lot and paired a 1 with a 2, a total of 5 pairs. Each pair went to a corner of the parking lot, the fifth pair stayed at the start with the first pair.  Thank you Pirtle for correctly pointing out that we needed this doubling up at the start so that no corner was left vacant once we got going.
  • PAX were given exercises to complete at each corner starting with Merkins, Squats, Burpees, and Carolina Dry Dock.  (C-Lo or Nature Boy kindly grabbed chalk and wrote these on the pavement during the circuit)
  • The relay race started with all PAX completing the exercise at their given corner followed by pair 1 sprinting all out to the next corner of the rectangular space.
  • Pair 2 took off when their group partner tagged them and when they had completed the given exercise at their station.
  • The relay race proceeded until Pair 1 had gone all around the ‘world’ and was back at the startex.
  • No break was taken but Round 2 began continuously while increasing the exercise rep count to two at each corner.
  • Round 3-5 proceeded in like manner, increasing rep count up to 5.
  • Winning team took a victory lap at a conversational pace while losing team performed burpees as prescribed by the winners until all in.
  • Next exercise was a partner rope pull;  Paired PAX got on their six facing one another with GR 12 long rope on the ground in between.  Feet splayed in front and braced upon your partners soles in a diamond shape.  Facing one another each PAX picked up a section of rope and while one pulled the other provided continuous tension.  Once fully extended as in a row exercise, the other partner pulled while the opposite partner extended.  This provided continuous tension throughout the pulling and extending process.  Good work on the forearms, shoulders, and back.
  • Next exercise was a dealers choice rope pull;  PAX assembled around one end of the fully extended GR 12 rope, the other end being affixed to the Q’s weighted ruck sack.  One PAX called out an AMRAP exercise for the others while he sat and pulled in the rope dragging the weighted ruck sack as fast as he could.  Once in, the group moseyed back to the opposite end of the area while the PAX who began grabbed the loose end and moseyed back with the group.
  • The circuit was complete when everyone had taken a turn at the rope pull and called out an AMRAP exercise.  Exercises included (turkey sit up, burpees, merkins, lunges, LBCs, BBCs, . . . etc.)

MARY:
American Hammer IC x 25, LBCs IC x 25, Pickle Pavement Pounders IC x 15, J-Lo’s IC x 15, Orange Julius chose and led Dead Cockroach IC x 20

COUNT-OFF & NAME-O-RAMA
11 PAX (1 FNG, Plan B), C-Lo, Teacher’s Pet, Orange Julius, Pops, Nature Boy, Halpert, Tomb Raider, Grimace, Pirtle, Harbaugh

CIRCLE OF TRUST/BOM:
Disruption of the status quo, specifically to men who are currently casualties. How can we be a disrupter?  How can we invest and invite into becoming HIMs?

I had questions but very little answers.  Case in point, I had invited 61 men to this workout, one came.  Many of these men I have known and gone through tough times with, done hard things with.  However, many of them are casualties now.  I encouraged the PAX to help break the kinetic energy that binds other men and induce movement toward advantage.

MOLESKIN:
The PAX present during this workout reminded me why I really enjoy F3, especially the 2nd F.  Here, I was floundering the Q, in my own estimation.  However, the PAX didn’t blink, didn’t take it easy but came around me and led.  The four corner exercise ended up more of an all out sprint workout than what I had envisioned, yet we stuck with it and pushed each other hard.  I loved the attitude of the men who just kept going with a smile on their face and not a complaint to be heard.

Next time, shorten the sprints and increase the rep count starting at 5 working up to 10 then back down to 5.  Time it so that the relay team running hits the next corner as the awaiting pair is finishing up the prescribed exercise.  Continuous movement is the objective.

*If you want to win a relay race, have Orange Julius on your team!!  The man can sprint!  Even when he’s nearly lapped the other team.  I could tell his hamstring was hurting him but he always smiled and nodded when I would ask, never a disparaging word.

ANNOUNCEMENTS:
Next Saturday, November 3rd their are three opportunities: Eli Grow ruck/race register and attend or as a spirit runner, assist Memphis Athletic Ministries (MAM) by administering the physical fitness test to students, or help Pirtle and family move their household.

Prayers for my wife, dealing with a leg infection (much better today) and Hadley, a four year old who suffered a seizure and brain damage recently.