Freed To Lead

THE SCENE:
Mothership where it it was a balmy, clear 78 degrees where the sweat poured down like tears

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3

WARM-O-RAMA:
*SSH x 16 IC
*IMPERIAL WALKERS (moving in a circle clockwise as a unit) x 16 IC
*HILL BILLIES (moving in a circle clockwise as a unit) x 16 IC
*BURPEES x 16 IC

YHC led PAX on a lil’ mosey from the parking lot down the hill to the sign … .25 mile and back to STARTEX

THA-THANG:  Looks like a harmless parking lot, right? Not so fast, my friends.
Part 1
>YHC designated 30 adjacent parking spots to loosely resemble a wall calendar with parking spots serving as calendar squares, er rectangles.  15 spots on one side with the other 15 on the other side.  PAX would pick a spot with no 2 PAX occupying the same spot at the same time.
*Each spot (1-30) represented a day of the month and in each spot was a unique exercise to be performed
*A timer of undetermined time (otherwise known only by YHC) was set…PAX would complete the exercise (AMRAP) before the PAX would move to the next spot and begin exercise


*The order of the parking spots:

1=Side Straddle Hops (1 min.)
2=Merkins (1 min.)
3=High Knees (1 min)
4=8-ct Body Builders (1 min)
5=Plank Dumbell Flys, alternating shoulders (1 min)
6=Imperial Walkers (1 min)
7=Bobby Hurleys (1 min)
8=Lunge Walk (1 min)
9=Bear Crawl (1 min)
10=Lil’ Baby Crunches (1 min)
11=Squats (1 min)
12=Overhead Claps (45 secs)
13=Tractor Tire Flips (45 secs)
14=Frog Jumps (45 secs)
15=Sprint,cone to cone (45 secs)
16=Jump Squats (1 min)
17=Agility Ladder (1 min)
18=Dumbbell Curls (1 min)
19=Prisoner Lunge  (1 min)
20=Hill Billies (1 min)
21=Crawl Bear (1 min)
22=Burpees (1 min)
23=Big Boy Sit-Ups (1 min)
24=Crab Walk (1 min)
25=Flutter Kicks (1 min)
26=Carolina Dry Docks (1 min)
27=Reverse Lunge Walk (1 min)
28=Plank Merkin, Arm Release, Alternating (1 min)
29=Dumbell Extensions, Behind Head (1 min)
30=American Hammers (1 min)

Once the PAX completed half (15) of the rotations YHC then led (call it halftime) the PAX on a mosey around the parking lot x1 mindful to leave no man behind.

PAX returned back to their respective spots to begin next rotation.

MARY:

*Flutter Kicks x20 IC
*Alphabet x26 Letters IC

COUNT-OFF & NAME-O-RAMA:
11; Heavyweight, Father Abraham, Costello, Nature Boy, Tomb Raider, Yard Sale, Rabbit, Uncle Rico, Orange Julius, C-Lo and O Positive (YHC)

CIRCLE OF TRUST/BOM:

F3…has changed my life.  In so many ways to count.  YHC shared how Q’ing has helped build a renewed confidence in YHC’s ability to lead.  YHC highlighted how he struggled with recent anxiety over a large project-and I mean LARGE-at work but settled into a state of assured, self-confidence that F3-by God’s grace-has helped prepare him to tackle the project at hand.  And he did just that.  YHC is very intentional to step up and Q x1/week.  As YHC shared with the PAX, being the Q-to YHC-means being ‘fully present’ and owning the opportunity.  Failure and fear to fail-Q’ing a workout-should be a non-issue.  YHC challenged the PAX to step up and lead if they never have.  To step up and lead if it has been awhile.  Step up-with confidence-and lead their families, companies and communities.  #FreedToLead

Also reminded the PAX of the F3 Mission and the reason why the F3 Mission is important to remember.  With 394 PAX and counting, not many can recite the Mission and Core Values.  YHC challenged the PAX to consider, “Don’t get caught up ‘in the current’ (posting to work-outs out of habit) if you don’t know why you are ‘in the water’ in the first place. Great things on the horizon for F3-Memphis. AYE!

**PAX prayers were lifted up.

MOLESKIN:
This work-out is a full-body beatdown.  The PAX crushed it. Proud of them all and grateful to lead them out of the gloom.

ANNOUNCEMENTS:
GROWRUCK is coming…9/21-9/23.

 

 

Super Saturday

THE SCENE: A balmy 80 degrees in the Sun, but maybe 79 degrees when we hit the shade. YHC felt like Christmas in June.

F3 WELCOME & DISCLAIMER

Stumbled through it and explained that we would work together/keep moving.

WARM-O-RAMA:
SSH IC 4ct. x30

Tempo Squats IC 4ct  x 20

Line Jumps-front to back and side to side . 30 sec each way

Hip Tosses–30 sec

Tempo Runs–50 yards.  2x 50%, 2×75%, 1 full sprint

Stretch what ya need.

Walking groin stretch–Opening and closing the gate as we walked to Starting point

THA-THANG:

x2 rounds
Tic tac to lunges x 10 each leg and lap around parking lot. SSH until all in before starting second round

Mosey to benches by the Kitchen

x5 rounds

10 dips, 10 incline merkins, 10 box jumps (or step ups)

x 20 Side step ups to high knee each leg

Mosey to Hill

x5 Sprint up hill, jog down hill

GRAB WATER WHILE HEADING TO PARKING LOT (NON NEGOTIABLE)

3 Rounds of Butkus (quick steps on curb for  1 min, short rest and rinse repeat)

Partner Hold Calf Hops x 1 min each calf per person

Plank to step through x 1 min (Hold plank to modify), x20 Little man in the woods, x15 Dive bombers

Plank to step through x 1 min (Hold plank to modify), x20 Little man in the woods, x10 Dive bombers

Parking lot sprints (maybe 100 yards) . Sprint one, jog back. Rinse and repeat

MARY:
Spiderman Merkins x 10 IC 4 ct

Jump squats IC 4ct x 5

COUNT-OFF & NAME-O-RAMA
19 PAX, 1 FNG=TagALong
CIRCLE OF TRUST/BOM:
YHC shared the lyrics to Walking on Water by Needtobreathe

The wind is strong, the water is deep
My heart is heavy and my mind won’t sleep
Oh can you heal, my fear it breathes
I need to know if You’re the shadow I can see
I wanna run to You when the waves break through
I wanna run to You and not turn back
There’s no turning back
Nothing in the past
My eyes on You again
Can’t see nothing at all
But Your outstretched arms
Help me believe it
Though I falter
You got me walking on water
The ocean’s singing, the song of grace
But if I’m honest with myself, I am still afraid
I wanna run to You when the waves break through
I’m gonna run to You and not turn back
There’s no turning back
Nothing in the past
My eyes on You again
Can’t see nothing at all
But Your outstretched arms
Help me believe it
Though I falter
You got me walking on water
I was sinking like a stone again
I was halfway in the grave and then
I looked up and saw Your face again
You pulled me out of the water, water, water
There’s no turning back
Nothing in the past
My eyes on You again
Can’t see nothing at all
But Your outstretched arms
Help me believe it
Though I falter
You got me walking on water
Though I falter
You got me walking on water, water, water
You got me walking on water, water, water, water
Heard this song on my way to clinical this week. Whenever the devil tries to enter your mind and make you feel guilty for anything: quitting your job to do whats best for family, bringing back guilty feelings or struggles, etc, praise the Lord and seek him. The bridge gets me to understand that Im gonna fall or mess up, but He is right there to pull me through and walk with me, not over me. Pray like you know he is going to provide, even though we don’t know His plans. Hear and LISTEN to anything that can speak to you this week. Something you have heard over 50x might actually hit your heart.

MOLESKIN:
Truly consider it a privilege to get to grow with you men and meet those that are not from the Eastern Kingdom. At this point, I don’t come for the fitness. The people that want to better themselves make me want to come and support/sweat with you. Just know if Phat Pat came, we would do a burpee for every smart alec comment (in spirit*). But really.

Keep pushing yourself men. It has been an honor to watch you grow and push through exercises that you hate. #Zimahatesrunning  Thanks for helping me stay out of my personal bubble. Especially on the days when I am down.

ANNOUNCEMENTS:

Prayer requests:

Cravasse. Coworker with left arm problems from MVA
Tiny mom. Hospice home care starting
—dog neck problem
Father Abraham. Wife upcoming surgery
—-transition after graduation
—getting home fixed
Opositive—praise after 2.0s come back from camp stronger in relationship with Christ
Announcements

Millington AO launches Monday at Aycock Park

Wide Right VQ at Levee on Monday. Come get a national championship quality workout for FREE. Most likely no burpees!!!!!!!

Pre-memorial day memorable beatdown

THE SCENE: Beautiful overcast day, nice breeze coming up from the lake, perfect 71
F3 WELCOME & DISCLAIMER: Was disclaimed. including but not limited to:  I am not a professional, exercise at your own risk, push yourself but don’t risk injury, etc, etc.

WARM-O-RAMA:
Started the timer for 1 minute.  Every time it beeped for the next 60 minutes, the PAX must stop immediately and do 1 burpee OYO.  It sounded bad, but not THAT bad…

SSH x 20 IC, Imperial walkers x 20 IC, Daisy Pickers x20 IC,  Lunge with twist OYO x 5 each leg, 10 slow count squats x10 IC

THA-THANG:
PAX counted off into 3 big groups, and YHC explained each group would do a 13 minute AMRAP of differing exercises.  Somewhere around 2 or 3 burpees interrupted the instructions, which caused some confusion amongst the PAX

EACH ROUND:   13 minute AMRAP

Station 1:  Team carries tire coupon together 100ft, then 10 derkins, 10 irkins, 10 dips.

Station 2:  “BRENTON” adaptation  – 100 m bear crawl down then turn around and  100m broad jumps back.  every 5th jump, perform 3 burpees.

Station 3: “LAREDO” adaptation – 24 squats, 24 merkins, 24 lunges (12 each leg), 400m run.

Every 60 seconds, the timer went off, PAX would drop for 1 burpee.

1st round:  PAX pushed hard for the opening round.  mumblechatter abounded.

COT #1 – Gathered the PAX to allow some recovery time, and explained the BRENTON workout.  This WOD was named after Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.     Memorial day is a great weekend to spend time with family and friends, but also a somber time to remember all those who serve and gave the ultimate sacrifice for our freedom.   With this reminder, the PAX seemed to attack round 2 with a bit more intensity.

Rotate stations…13 minutes, GO!

COT #2 –  Recovery and encouragement, round 2.  LAREDO – this workout was named after U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

While trying to catch our breath/feel our legs/stretch our arms, YHC asked the PAX to share the names of any friends or family who they knew who paid the ultimate price for us.  YHC was blow away by those who shared.  At least 5 PAX had personal ties to these true heroes.  YHC asks forgiveness for not writing down the names of these men, (as I would have included them here), but the PAX were inspired and appreciative of how many brothers have been personally affected.

Rotate stations…LAST ROUND, 13 mintues, GO!   Mumblechatter had declined a lot for this round.  Burpees every minute still.

TIME CALLED.

MARY:
Not much time left for Mary, so we did 30 flutterkicks IC.  made it to about 24 and the timer went off, so quick burpee, then back to finish to #30.

stargazers for the next 45 seconds then finished burpee #60!

COUNT-OFF & NAME-O-RAMA
19 PAX with 2 FNGs: Lazarus, O+, Rabbit, Snowman, Uncle Rico (FNG), Treehugger, Sleep Number, Squirt (FNG), Orange Julius, Bruce, Teacher’s Pet, Nature Boy, Anklet, Billy blanks, Soybean, Moth balls, Costello, Tiny, Mama’s boy
CIRCLE OF TRUST/BOM:
It was here that I let the PAX know that the 60 burpees done EMOM were in honor of 60 police officers who have been killed in the line of duty this year in America.

YHC has been feeling really grateful for the men and women who serve our country and protect our freedoms, both home and abroad.  These brave folks sacrifice much, sometimes everything, in order for us to be free.  They sacrifice in ways most people never consider, leaving home, missing children being born and growing up, etc.  We all owe them a debt of gratitude and our sincere thanks.
Lately, though, in addition to physical warfare, YHC has been reminded of spiritual warfare, and we are all involved in this war.  The evil one has been attacking us, telling us we are not adequate, not good enough, not brave enough, not strong enough to lead our marriages/children/families/whatever.  He wants us to be discouraged and to give up.

Ephesians 6: 10-12:  “Finally, be strong in the Lord and in the strength of his might.  Put on the whole armor of God, that you may be able to stand against the schemes of the devil.  For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places.”

This is why YHC feels so strongly about the HIM in F3 Memphis, and why I need you brothers to sharpen me, to encourage me, to speak truth when our enemy wants us to believe these lies.

On this Saturday before memorial day, I wanted to leave the PAX with one final thought to brood upon during Monday’s day of remembrance.   This is a poem entitled “The Fallen” by Duncan Campbell Scott

Those we have loved the dearest,
The bravest and the best,
Are summoned from the battle
To their eternal rest;
There they endure the silence,
Here we endure the pain—
He that bestows the Valor
Valor resumes again.
O, Master of all Being,
Donor of Day and Night,
Of Passion and of Beauty,
Of Sorrow and Delight,
Thou gav’st them the full treasure
Of that heroic blend—
The Pride, the Faith, the Courage,
That holdeth to the end.
Thou gavest us the Knowledge
Wherein their memories stir—
Master of Life, we thank Thee
That they were what they were.

ANNOUNCEMENTS:

Ruck with beer today (over now, sorry)

Convergence on Monday at the Barracks for Memorial day beatdown – 6AM

Father Abraham’s graduation from the warrior center this coming Thursday.

Run. Flip tire. Rinse and repeat.

 

THE SCENE:

The Mothership: Humid, 75 degrees with clear skies

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3

WARM-O-RAMA:
*SSH x20 IC
**YHC paused to quiz PAX on F3 Mission (randomly selected PAX to recite)
*Imperial Walkers (in motion-moving in a clockwise rotation) x20 IC
*Imperial Walkers (in motion-moving in a counter-clockwise rotation) x20 IC
**YHC paused to quiz PAX on F3 Mission (YHC invited Willy Loman, Commie, from Birmingham to remind us of the F3 Mission)
*Hill Billies (in motion-moving in a clockwise rotation) x20 IC
*Hill Billies (in motion-moving in a counter-clockwise rotation) x20 IC
**YHC paused to quiz PAX on F3 Mission (randomly selected PAX to recite)
*SSH x20 IC (YHC selected Billy Blanks to lead the PAX)

THA-THANG:  Partners
Part 1

>YHC led PAX on a lil’ mosey down to the fringe of the lake. PAX performed 5 Hill Runs (up then back down) OYO

Part 2

YHC led PAX back to Startex of BC then down to a sign a .5 mile away to assemble then begin Part 3

Part 3

YHC discreetly spaced out 4 orange cones leading up the nearby hillside; bottom to top, roughly 8/10ths of mile

PAX ran, single file, up the hillside until reaching 1st cone.  Upon reaching 1st cone and all-in PAX performed Squats 25 IC.  PAX continued to run up hill (reverse run=run backwards) until reaching cone 2.

Upon reaching cone 2, PAX performed SSH 25 IC. **SPOILER ALERT: YHC staged a tractor tire at cone 2 for the PAX’s enjoyment**:

PAX flipped tire, 1 by 1, releasing left of tire then sprinting to back of line.  PAX flipped tire until reaching cone 3.  PAX mode of transportation was dealer’s choice (lunge walk, broad jump, jump squat, Bear Crawl, etc.) Upon reaching cone 3, PAX performed Jump Squats x25 IC.  PAX then continued to flip tire up the hill.

Upon reaching the top of the hill, PAX performed SSH x25 IC.

Part 4

YHC led PAX on Indian Run to bottom of the hill.

YHC led PAX on Indian Run to top of the hill.

MARY:

*BBSU x20 OYO
*Flutter Kicks x20 IC

COUNT-OFF & NAME-O-RAMA:
17; Zima, Snookie, Bill Dance, Pops, Bob Ross, Tree Hugger, Nature Boy, Squeegee, Orange Julius, Billy Blanks, Anklet, Outcast, Browns, Commie (Willy Loman from BHAM), Costello, Teacher’s Pet and  O Positive (YHC).

CIRCLE OF TRUST/BOM:

*YHC shared some Wisdom with the PAX:

2 things have been heavy on YHC’s heart lately: Adversity and Humility
YHC breathed life into these messages by sharing some transparent frustrations he has had over last few weeks with a strained wrist from a clumsy stumble outside of and F3 work-out and a pulled groint while training for an upcoming 1/2 marathon.

YHC also shared some time-honored wisdom from MLB Dodger Steve Garvey from years ago…his message which YHC heard Garvey speak recently at a local breakfast was as follows:

“The issue he has with today’s MLB players (you can insert: athlete, husbands, bosses, etc.) is that they act as if they are afraid to ‘run 90 feet anymore’…that distance between the base paths.  His point: are we (men) giving our very best towards the ‘next 90 feet’ of our marriages, raising our children, leading our employees at work, in our communities, etc.”

So…are we?  Are you?  Am I?

**PAX prayers were lifted up.

MOLESKIN:
YHC still working on creating beatdowns while recovering from janky wrist.  Groint has fully recovered and today was the 1st test of that. It is obvious that the F3 PAX need to learn and be prepared to recite the F3 Mission:

‘To plant, grow and serve small work-out groups for the invigoration of male community leadership.’

Otherwise…we are just here…going through the motions. HC not to do that.

ANNOUNCEMENTS:
>F3 Memphis Ruck Club: Pancho’s Ruck from Downtown Memphis to West Memphis, AR to enjoy grub then ruck back.  Total distance: 11ish miles.  Step off: 5pm on 5/19.

>YHC kicking off 2nd/3rdF opportunity at his house this week on 5/23/Wed. Immediately following BC from 0630-0715ish. FREE Living Room Coffeeteria (LRC)

 

A Mother of a BC – Mothership

THE SCENE: Sunny and 74 degrees

F3 WELCOME & DISCLAIMER

I am not a professional.  You are participating at your own risk.  You are responsible for your own well being.  You are here voluntarily and you are not paying to be here.  Know your limits and do the best you can.

WARM-O-RAMA:

Side Straddle Hops IC x 15

Imperial Walkers IC x 15

Big Arm Circles IC x 10, then reverse

THA-THANG:

  • Indian Run
  • Six cones were setup in the grass across approximately 40 yards; PAX lined up at first cone and bear crawled to the second cone and did 10 merkins OYO; bear crawled to the second cone and did 10 big boy situps OYO; this sequence was continued until PAX reached the 6th cone.  PAX reversed the sequence by lunging between cones and alternating between 10 carolina dry docks OYO and 10 box cutters OYO at each cone.
  • PAX moseyed to park benches and did the following OYO:  15 Derkins, 15 Irkins, and 15 dips
  • PAX moseyed back to the cones, circled up and did the following excercises OYO:  20 squats, 20 count squat hold, 10  jump squats, 20 count merkin hold, 20 lunges (2=1), 20 count squat hold, and 10 jump squats.
  • PAX moseyed to park benches and did the following OYO:  15 Derkins, 15 Irkins, and 15 dips.
  • PAX moseyed back to cones; PAX did crab crawls between cones and alternated between pickle pounders (10 OYO) and squats (10 OYO); PAX reversed the sequence back by lunging between cones and alternating between merkins (10 OYO) and big boy situps (10 OYO.
  • We ended the workout with ladder sprints; PAX that were at the front of the line called out exercises to perform while in waiting to run.

MARY:

Dealers Choice:

Baby Flutter Crunches

Hello Dollies

Jane Fondas

COUNT-OFF & NAME-O-RAMA

14 PAX (Nature Boy, Rabbit, Choker, Four Eyes, Slicnut, Vocals, Swinger, Shoestring, Snookie, Teachers Pet, Orange Julius, Cowbell, Soybean, Tree Hugger)  and 2 Irish Goodbyes (Phat Pat and Shingle)
CIRCLE OF TRUST/BOM:

I encouraged PAX to find ways to serve.  It is through service that we see God’s work and His ability to change peoples lives.  It not only encourages and helps others, but also strengthens your faith.

MOLESKIN:
This was my VQ; it was a unique challenge and responsibility to create a workout; one that was challenging for everyone and one that I could effectively lead.  With the warmer temperatures, I was reminded to go at your own pace and drink more water before a workout next time.

ANNOUNCEMENTS:
None

Sloppy Wet Saturday Beatdown

THE SCENE: Twas upper 60s w/ a chance of meatballs. No rain impeded our workout (shoutout to Backseat – Weather Q)
F3 WELCOME & DISCLAIMER: PAX Welcomed & Disclaimed
WARM-O-RAMA:

  • SSH x30
  • Imperial Walkers x 20
  • Daisy Pickers x 20
  • Merkins x 10 IC
  • Fwd Baby Arm Circles x 10
  • Rvrs Baby Arm Circles x 10


THA-THANG:

We took off towards the theater doing a “Double Indian Run” Last PAX in line sprints to front of the line, jogs in place, while the rest of the PAX pass him and then he sprints to front of the line a second time. Then the next guy goes. Due to a race and things being setup at the theater we detoured and circled back towards STARTEX where we then circled the Kitchen restaurant.

We paused by the benches at the Kitchen’s Patio for 

  • 20 Derkins, 20 Dips, 20 Irkins; plank til all in
  • Rinse & Repeat: 20 Derkins, 20 Dips, 20 Irkins!

Indian Run back to top parking lot where we did 21s:

  • 1 squat, run 35ish yards (marked by the sidewalks), do 20 Big Boy Sit Ups, run back to start
  • 2 squats – run – 19 BBSUs, run back to start…
  • …all the way to 20 squats, run, 1 BBSU

We had a few minutes for 4 50 Yard give it all you got sprints

MARY:

  • Jane Fondas x 15 each side
  • LBCs x 15
  • Shoulder Taps x 15
  • Side Plank Arm Raise x 15
  • Mountain Climbers x 15

 
COUNT-OFF & NAME-O-RAMA
13

CIRCLE OF TRUST/BOM:
YHC shared about relationship with his oldest brother who’s expressed to him needs for better living situation, job, community, etc. Brother was veiled w/ a false contentment in his isolation a month ago, but then was vulnerable revealed his true heart. YHC desires community and better circumstances for brother, but can’t change him or his actions. YHC desires brother to experience community like F3 has given him and for brother to follow the Sky Q.

MOLESKIN:
We all were distracted and amused by a man and his goose. Also his yellow onesie suit…We didn’t experience rain, but we all ended the workout drenched. Summer is coming and we’ll need spare clothes and a towel to get home. 

These may be good investments: https://f3.mudgear.com/collections/rucking-gear/products/f3-ultrasport-seatshield

ANNOUNCEMENTS:
Coffeeteria & 2nd/3rdf opportunity combined today! SOS spring clean following the workout!

The Greatest Show: SQUAT-TASTIC, Mothership Edition

THE SCENE: Pristine spring morning

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC X 20
Windmills IC X 15
Mountain climbers IC X 15
Hip rotations OYO X 10 on each (5 forward/5 backward)
Shoulder taps OYO X 20 on each
High kicks OYO X 10 on each

THA-THANG:

PART I: SQUAT CIRCUIT #1 – BASICS

  • Eccentric Squats IC X 20 (3 count down, 3 count hold, 3 count up = 1)
  • Sumo squats IC X 20
  • Prisoner squats IC X 20
  • Ballerina squats OYO X 20
  • Squat jumps OYO X 20

Indian run to benches at far end of lake.
Quick circuit:
50 box jumps (mod 50 jump squats)
25 merkins 

INTERLUDE (Partner up!)

  • Alternating partner carries on transport, doing partner exercises at end points
    • 15 resistance shoulder presses
    • 20 partner pull ups (for speed)
    • 20 plank high fives

Lil’ mosey back to base camp

PART II: SQUAT CIRCUIT #2 – ADVANCED

  • Bolt 45’s OYO (15 stand to half; 15 full squat to half; 15 squat jumps)
  • Partner goblet squats OYO X 20 each
  • Squat jumps OYO X 15
  • Bolt 45’s OYO

MARY:
Dealer’s Choice ~10 min (2 onlooker kids joined in)

COUNT-OFF & NAME-O-RAMA
10 | 1 FNG “Baby Gap”

CIRCLE OF TRUST/BOM:

Men, there is no number to the
things that weigh us down
Wayward loved ones, long hard jobs can
make for one sad clown

Our fight is neither flesh and blood
nor death that lingers near
Nonetheless, if truth be told
I fight the most with fear

Fear of walking all my days with
no one by my side
What if I live in poverty?
What if my children die?

In truth, some days I’d rather quit
than face fear toe to toe
Or even worse, surrender fear
to One i can’t control

We live not in isolation
The gloom is proof of it
We lock our shields to share our strength
For our brothers, WE. DON’T. QUIT.

In whatever phase life finds us
Whatever path unknown
Our brothers help us carry on
For His Glory.
His alone

–TOMS

 

Q School – April 2018

THE SCENE:  45 degrees and perfect weather for Q School
F3 WELCOME & DISCLAIMER:  YHC led the pax through the importance of and the elements of the disclaimer.  The disclaimer should never be overlooked and always be at the beginning of every workout.

WARM-O-RAMA:
SSH x20 – IMHO every workout should start with SSH for the sake of traditions!
YHC went in depth the importance of calling out exercises and cadence.  The proper callout of an exercise helps the pax know what to expect.  All Q’s should practice the callouts and cadence before stepping out for the first time to Q.
Imperial Squat Walkers IC x20
SSH IC x20 (Led by O Positive)
Daisy Pickers IC x20
SSH IC x20 (Led by Choker)
SSH IC x20 (Led by Orange Julius)
Burpees IC x20 – YHC led the pax in a uncoordinated and difficult cadence of 20 burpees to prove a point that bad leadership and overly difficult exercises can hurt the pax and your leadership. Losing the trust of the pax to follow you will hurt your leadership abilities.  The opportunity to Q is not about you. The workout is for the pax so always be aware of how you are serving them the workout.

Mosey up the hill. – We ran up the hill to demonstrate that when running you have to assign someone to the 6. This makes sure nobody gets left behind.  We stopped at the top of the hill and performed flutter kicks waiting for the six.  YHC explained pushing the stallions in the pax while never leaving the 6.

THA-THANG:
Dora 1-2-3
Pax 1 will perform the prescribed exercise while Pax 2 runs to the end of the parking lot and back.  They will complete exercises listed.
100 Merkins
200 Big Boy Situps
300 Squats
YHC emphasized the simplicity of exercises is important to not overcomplicate the workout.  KEEP IT SIMPLE! You do not have to invent exercises to Q in F3.  You may also want to focus on a specific area of the body to workout, for example, shoulders, legs or arms.  You may also want to focus on a full body workout.  YHC has chosen the full body workout with Dora 1-2-3.  We also focused on FORM. Proper form will produce better results than simply blowing through improper reps and quickly as possible. When you do improper form, you are cheating yourself.  As Q, you should set the example of proper form. Demonstrate exercises when necessary.

10 Burpees OYO
Bear Crawl across parking lot.
9 Burpees OYO
Bear Crawl across parking lot.
8 Burpees OYO

Mosey to circle up for Mary.

MARY:
American Hammers IC x20
LBC’s IC x20
Shoulder Taps IC x20
Mountain Climbers IC x20
Hello Dolly IC x20

COUNT-OFF & NAME-O-RAMA
17 Pax (2 Irish Goodbyes and 1 FNG) Welcome Squeegee!

CIRCLE OF TRUST/BOM:
A Q is responsible for the outcome of the workout.  Be that somebody and step up to Q.  Do not let fear be the reason you do not Q.  YHC challenged the pax to sign up for a date to Q in May before leaving the parking lot.  When we have diversity of men leading, it benefits all the pax of F3 Memphis.  F3 needs each and every pax to lead so we can all get better.  We need each other to get better. Our families need us to get better. The city of Memphis needs us to be better so we can make Memphis a better place to live.

MOLESKIN:
Best part of our bootcamp today was a surprise visit from F150!  Loved the effort from all the pax to push thru during the workout while also listening and learning.  YHC was truly humbled to lead today.  Definitely not worthy of teaching Q School but glad the pax showed up and put in work!

ANNOUNCEMENTS:
BrewRuck901 is next week.  Over 60 people are signed up and YHC is PUMPED!

5/5/2018 Service Project Preblast

We have a unique opportunity coming up to serve a great organization and support the work of one of the PAX. Service Over Self (SOS) exists to glorify God by proclaiming the gospel of Jesus Christ in underserved neighborhoods through home repair and leadership development. One way they do this is by hosting home repair camps for middle school, high school, and college students. The students stay at SOS’ facility on Poplar. 

On May 5th, they’re having a Spring Clean work day to get their facilities ready for the hoardes of volunteers that will be coming and going all Summer. Our very own Handsy is the Executive Director at SOS, and he’s looking for his fellow PAX to come help.

Make the Hard Commit and RSVP HERE! (F3 Memphis is your organization affiliation, buddy.)

**Mothership bootcamp will go on as scheduled. We’ll head to SOS afterwards.**

You can read more about SOS here

What: 

QIC: Handsy

Who: All F3 Memphis PAX, Ms, and 2.0s 10 years or older are welcome and encouraged to come. 

When: Saturday, May 5th, 8:30 AM to noon

Where:  SOS at 2505 Poplar

What to bring: No special equipment is necessary. As glove-hating Phat Pat says, “You only need a mind.”

Don’t miss this chance to support Handsy and serve a great organization!

2ndF @ The Mothership

  • THE SCENE: Wet, windy, 35F and falling–reminiscent of GrowRuck05

 

  • F3 WELCOME & DISCLAIMER

 

  • WARM-O-RAMA:
    • @ STARTEX
      • Goofball 10x IC
      • Crab Cakes 10x IC
      • Imperial Squat Walkers 10x IC
      • Surrenders 10x IC
      • Bodybuilders 10x IC 🙁
      • Explained Thang 1
        • Counted PAX off into 4 groups
        • There are slips of paper with random exercises, 2ndF questions, and movements at these 5 locations (STARTEX, The Wall, The Stairs, The Benches, and The Valley).

          • Most of the questions came from here. I threw everything into an Excel spreadsheet and used Word’s mail merge to generate the slips.
        • Everything will be done as a group: exercises, questions, and movements.
        • Each group will pull and keep one slip and perform the prescribed number of single-count (that is, not in cadence) reps. 2=1 reps noted where applicable.
        • Everyone in the group will continue doing reps until the 6 in the group completed all of his prescribed reps.
        • Modify as necessary, but don’t sandbag or cheat.
      • Caricoa’d to The Wall
    • @ The Wall
      • Demoed Wall Bridge, Wall Walk, and Wall Side Kick
      • Moseyed to The Steps, The Benches, and The Valley
    • @ The Valley
      • Suckerpunch: Each group will also have a team weight that must travel with them, but does not have to be included in the exercises.
      • PAX sprinted up the hill to STARTEX to grab a team weight (ruck) to begin.

 

  • THA-THANGZ:
    • Thang 1: PAX worked through random exercises, discussion topics, and movements as dictated by the slips of paper drawn at each location until 7:45-ish.
    • Thang 2: The group who completed most slips of paper (9) was paired with the group who completed the least slips of paper (7) and were granted a 3 foot starting point advantage in the suicide relay race that has become a Mothership staple. Ironically, group 1 had an extra PAX so the advantage was a wash.

 

  • MARY:
    • Duck, Duck, Goose: PAX held crab or high/low/side plank on Q’s command while whoever was “it” ducked & goosed (?). Whenever the duck was caught by the goose (?) the duck would have to complete 5 burpees, while PAX continued to hold the position and the goose could enjoy a brief stargaze for his efforts.

 

  • COUNT-OFF & NAME-O-RAMA
    • Ruck (7 + Cujo): Heavyweight, Nature Boy, Snowman, Bootheel, Orange Julius, Woodpecker, & Granola
    • Bootcamp 13 (1 FNG): Teacher’s Pet, Orange Julius, C-Lo, Nature Boy, Bootheel, Tree Hugger, Moneybags, Snowman, Cello, Woodpecker, Pops, Toonces, Granola

 

  • CIRCLE OF TRUST/BOM:
    • 5 Questions for Emotional Resilience from Barking up the Wrong Tree blog:
      • “Is it useful?”: Most worrying isn’t. Make a decision to do something or to let it go.
      • “Does the world owe me this?”: No. Don’t be entitled. Have realistic expectations and you won’t get angry.
      • “Must I have this to live a happy life?”: Probably not. It takes little to make a happy life and there are many ways to get those things.
      • “Is this who I want to be?”: Act the way you do when you’re at your best.
      • “Have I ever felt that way?”: Respond to others’ problems with compassion and you’ll both have fewer problems.

 

  • MOLESKIN:
    • Congrats to Woodpecker for joining Club345!
    • Ain’t nobody remember how to play Duck, duck, goose, including YHC.
    • Welcome Toonces!

 

  • ANNOUNCEMENTS:
    • Green Monster set up an F3 team for the upcoming Youth Villages 5K & 10 Miler on Saturday April 21. Some plan to ruck the 5K.
    • Don’t forget to register for BrewRuck if you haven’t already. Saturday April 28, 2018.
    • ***CHALLENGE FROM Captain Obvious ***
      30 Hour Challenge: This weekend, put down your phone/device from Saturday morning at 9am until 3pm on Sunday afternoon (30 hours). Spend the time you normally spend endlessly checking GroupMe/Twitter/Pinterest engaging with your M and Shorties. Play a game. Read a book. Build a fort. Do some laundry. Only use your phone in case of emergencies and really focus on connecting like we use to do in the olden days.
    • This month’s CSAUP challenge: AprilArms = 100 CMU curls. Only 700 to catch up if you haven’t started.