Partner 2: Suicides ( sprint 30 yds and perform 1 burpees and sprint back, sprint 60 yds and perform 2 burpees and sprint back, sprint 100yds and perform 3 burpees and sprint back)
Alternate until complete then join PAX until all in
Bearcrawl 100 yds
Karaoka 100 yds
Sprint 100 yds
Flutter Kicks for 60 seconds
COUNT-OFF & NAME-O-RAMA
Rabbit, Anklet, The Seeker, Yardsale, Orange Julius, Teacher’s Pet, Daniel Tiger, Pops CIRCLE OF TRUST/BOM:
1 Corinthians 10:13 No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it. MOLESKIN:
Loved watching The Seeker power through those suicides. Mumblechatter kept morale high this morning.
CIRCLE OF TRUST/BOM:
Challenged PAX to be men of their word. Let their yes be yes and no be no. Don’t be afraid to tell someone that you wont be able to be something. It is easy to want to please everyone and never say “no” – ultimately it will wear you down and let others down.
Third Q in one week – was unaware there was a rule that you aren’t supposed to do more than two. Typical Millennial…breaking the rules.
On September 22, 2018, F3 Nation’s GrowRuck Q (Bono), Weasel Shaker (Slaughter), and Nantan (Dredd) led 62 PAX in a 60-minute beatdown at ECS. This is what happened, in Bono’s words.
GrowRuck 12 Memphis Workout
It was 0700 at Evangelical Christian School in Cordova, TN. The pax gathered near the entrance to the astroturf field engaging in that nervous mumble chatter that occurs when men don’t know exactly what to expect. This was the beginning of GrowSchool and GrowRuck 12. 62 men joined us for the disclaimer…
We always begin with the Disclaimer. Here’s a version the Q sometimes uses: “Welcome to F3Nation. We are a free, peer-led workout, which means that even if you think I look like a stud, I am not a professional. This will be difficult and I recommend you get in your car and go home. Or you can modify as needed and watch out for your brothers beside you. We leave no man behind, and we leave no man where they are. Pay attention to the Q. Pay attention to what your body tells you.”
Follow Me/Shock & Awe – The unexpected is part of what we expect during a GrowRuck. A “Follow Me” run allows us to break a normal routine of doing 20 Side Straddle Hops IC. We circled up at the football practice field and started with a warm-up of 10 Burpees OYO. Next we continue with 8 Burpees IC (6-count); Then we continue with 6 burpees. The pax started to figure out the routine and determined that next we would do 4 Burpees. Before the final round, the pax had to guess the count – NOT 2 burpees, but 10 burpees. Never think the finish line is the finish until you hear “recover”, aka “Get prepared for the expected, BE prepared for the unexpected.
Counting Cadence – Next Dredd gave a quick overview of counting cadence. He reviewed the reasons WHY we count cadence and led the pax through a series of exercises. Throughout the workout we had several pax come up at count cadence and learned that even though Dredd almost always does a 4-count cadence, a Q can use a “tempo” cadence if it works for the exercise. After that we did another “follow me” to the track.
Dirty McDeuce – The Dirty McDeuce is made up of 4 sets of 3 exercises done to 12 reps. Each set has one chest exercise, one leg exercise and one core exercise. After each set of three exercises, you run a lap of a track or whatever else is handy (parking lot, etc.)
1st Stop – Merkins, Squats, Flutter Kicks
2nd Stop- Carolina Dry Docks; Mule Kicks, Freddy Mercurys
3rd Stop – Wide Arm Merkins, Jump Squats, “Oh Yeah!! IC. This time we made sure to connect with another pax on the mosey around the track.
4th Stop – Merkins IC, Squats IC, Flutter Kicks IC – This round was done IC with three locals leading the way.
Then Gus led everyone around the track to mosey as a TEAM, it became a side shuffle, hand holding effort. We learned why the “Rule of 3” is key in leading a large group of men, because as the Q whispered changes to Gus, it was harder to communicate and meet the standard. The pax did not meet the standard, so the Q led the pax in 10 burpees IC. The pax then moseyed to the luxurious astroturf field for a final evolution. On the way we stopped for the 6 and pounded out 59 4-count flutter kicks (that’s about how many men registered for the Tough challenge originally…”Be prepared for the unexpected…”
Bear Crawls – The final evolution was modified to become a bear crawl to the 45 OYO and followed by a team bear crawl back. On the way back the men determined that pausing at the yard lines became a good way to stay together, which was a skill used early on in the Tough that evening.
6MoM – Slaughter finished out the last 3 minutes with some of his favorite ab exercises. The trick here is by not “recovering” the burn was compounded, even in 3 minutes. Remember to make things difficult, so “no man is left where we found him.”
COT/BOM – Thanks was offered for the pax, safety, and strength. We got to sing “It is well” and all was well.
PAX Co-Qs – Bono, Dredd, Slaughter Memphis PAX – Shoestring, Uncle Rico, Pops, Halpert, Short Timer, Commie, Choker, O Positive, Bruce Wayne, Tiger Lily, Cheesesteak, Slicnut, Soybean, Speaker, Nature Boy, Tomb Raider, Toms, Captain Obvious, Handsy, Woody, Gilligan, Snowman, C-Lo, Mama’s Boy, Renfro, Daniel Tiger, Tree Hugger, Bookworm, Woodpecker, Bombay, Gus, Lazarus, Harbaugh, Teacher’s Pet, Thundercat, Nickelback, U-Rock, Sleep Number, Phat Pat, Carport, T-Swift, Four Eyes, Pronto Pup, Bottomless, Snookie, Laettner, Meter Maid, Geppetto, Orange Julius Willy Lomans – Kramer (STL), Sheldon (STL), Halfpipe (Jackson MS), Duck Tales (Chattanooga), F150 (Dallas), Boy Scout (Houston) FNGs (4) – Rock, The Seeker, Mercy, Young Lucille
Moleskin – Jocko once said, “Life is like burpees, you fall down and get back up. You fall down and get back up.” This group of men started with a bang and at this workout and never disappointed the F3Nation pax. We figured out how to do burpees, how to count cadence, how to recover when falling by diving. We moseyed with brothers, we muscled through 59 flutter kicks when they were not expected. We were men enough to hold each other’s hands (man the Q was surprised when that took place) and we began to learn the power of connecting with a brother by asking him questions and leading through love. When we had to work as a team, it seemed like the pax was given a heads up on the bear crawls, because the Q didn’t give directions, the pax organized themselves. This was a Sua Sponte occurrence that continued to take place as the Individual Initiative (I2) took place over the next 24 hours through the challenge.
This weekend was one of the most rewarding, difficult things the Q has participated in. The bonds of brotherhood and friendship that started with the Friday Night 2nd F really culminated at the service on the Mississippi led by 4 Eyes at the end of the Tough. YHC is proud to call all of the F3 Memphis, St Louis, Dallas, Houston, Jackson, and Chattanooga, pax a brother.
THE SCENE: 72 degrees, blue skies and sunshine. F3 WELCOME & DISCLAIMER
Disclaimed. Not a professional, You are not paying to be here. Modify as necessary, stop at anytime.
Windmills IC 15, Imperial Walkers IC 15, Hillbillies IC 15, Daisy Pickers IC 15. THA-THANG: Mosey lap around the parking lot.
Nature Boy and Sleep Number led the way with their rucks on today. Great job men! It will payoff for you next week.
1. 25 Merkins, 25 Burpees, 25 bodybuilders.
Bear crawl 25 yards.
2. 25 BBS, 25 LBC, 25 Oblique situps (left) 25 Oblique situps (right) (PAX were met by 2 of their F3 brothers, Speedy and Murdoch who were out running. While they couldn’t be convinced to join up, Speedy did save the PAX from penalty burpees by leaving The Annex shovel flag. Thanks man! You were there when we needed you.)
Crab walk 25 yards.
3. 10 Single leg squats (PAX formed a circle each one relying on his brother for balance.) 10 left leg, 10 right leg. 20 Diamond merkins. Mosey lap around the parking lot.
4. 20 SSH IC, 20 Crossover IC, 20 Butt-Kickers OYO. (OBOP called the Q Satan after the crossovers; YHC couldn’t be happier being knighted by the Queen.)
5. Merkin challenge: 20 regular merkins, 20 wide arm merkins, 20 narrow arm merkins, 20 seal merkins. Goal is to get all 80 done or as many as possible in 3 minutes. Mosey lap around the parking lot.
6. Bolt 45s.
7. 6-minute alternating merkins and squats. (do 20 merkins then 40 squats) as many sets as possible in time allotted.
American Hammers IC 20
Nolan Ryans IC 10 each side.
LBC IC 20 (Grimace)<——time to get a Q brother.
Plank 60 seconds COUNT-OFF & NAME-O-RAMA
Hot-N-Ready, O Positive, Daniel Tiger, Nature Boy, Orange Julius , Nickelback, Grimace, Halpert, Teacher’s Pet, Sleep Number
CIRCLE OF TRUST/BOM:
YHC has always found the story of James Braddock, boxing heavyweight champion, particularly inspiring. While successful in the late 1920s he lost nearly everything by the early 1930s both in the ring and financially. His story is portrayed by Russell Crowe in the film Cinderella Man and the Jeremy Schaap book of the same name. (As is typical the book is a bit better than the movie.)
With a wife and 3 children to support, Braddock was nearly destitute and eventually went on public welfare much to his great embarrassment. Despite the adversity, he never gave up. He continued to push himself and, after several key victories in late 34 and early 35, he got a heavyweight title shot against the great Max Bear, the reigning champion and despite being a significant underdog, pulled off a stunning upset.
Braddock used the success of this victory to right his circumstances. He took care of his family, he paid back the welfare money to the state of New Jersey, though not obligated to do so. He cared about many of the things we encourage each other in F3. Family, friendship, community. Fitness, Fellowship, Faith.
YHC believes each and every man is capable of great things, whatever greatness is as defined in our own minds.
Prayers for the East Coast with Hurricane Florence in general and Nature Boys brothers who live there specifically. Prayers for next weeks GrowRuck event and safety for all the PAX. MOLESKIN:
Great enthusiasm by the brave few PAX who came out today!
Fund raising for West Cancer Clinic brought a lot of traffic to usually empty parking lot. PAX kept an eye out on each other and everyone was safe. ANNOUNCEMENTS:
GrowRuck next week. Saturday Mothership Q will be at ECS not at Shelby Farms.
THE SCENE: 77° and gleeking. With the exception of Big Tuna (aka Halpert) and his eFNG lil bro, it was a late arriving crowd this gloomy morn. Pronto Pup came in on his hog in a Cannonball Run tribute to Burt Reynolds (#RIP). Roomba would’ve only been on time if we were on Mountain Standard Time.
F3 WELCOME & DISCLAIMER: WARM-O-RAMA: Hillbillies IC x 15
Shoulder Taps IC x 10
Imperial Walkers IC x 15
SSH IC x 15
Arm Circles/Reverse IC x 10
Shoulder Taps IC x 10
Mosey lap around FedEx Event Center
THA-THANG: Partner up for five evolutions on the Parking Lot of Pain
– Evolution 1: 50 Jump Squats (P1 exercises, P2 sprints 30 yards and back, flapjack) – Evolution 2: 100 Burpees (P1 exercises, P2 side shuffles 60 yards and back, flapjack) – Evolution 3: 200 Merkins (P1 exercises, P2 runs backwards 30 yards and back, flapjack) – Evolution 4: 11s on the hill (BBS & Carolina Dry Docks) – Evolution 5: Vacuum Cleaners (derkin reps of 2/4/6 at each cone)
MARY: LBC IC x 20
Pickle Pounders IC x 10
Dolly-Rosie-Dolly IC x 10 each
Evil Lance Armstrong IC x 10 each leg
Pickle Pounders IC x 10
> Orange Julius: Dying Cockroach IC x 10
> Laettner: Hello Dolly IC x 10
> Halpert: Burpees OYO x 10
> C-Lo: Captain Thor 1:4 IC x 5
CIRCLE OF TRUST/BOM: PAX were challenged the rest of this weekend to identify something they could specifically do to demonstrate the “I am third” (IM3) mindset that exemplifies the HIM. Acknowledgement was made regarding the difficulty with football on all day the next two days, but men do hard things. How can you love/serve your M? How can you engage your shorties? How can you lead your family in serving someone else so they experience IM3?
Pronto Pup spoke up and exhorted the PAX with a reminder to put down our phones. AYE!
MOLESKIN: Shout out to Big Tuna/Halpert for supplying half the PAX with gloves for Vacuum Cleaners. It’s like they had never F3’d before. Shout out to Pronto Pup and Roomba for pushing through limits. Shout out to Nature Boy for being the most technically sound exercise technician and encourager in the 901. Shout out to OJ for rocking those thirsty ½ length tights. Shout out to your mom for the humidity.
GrowRuck is nigh. Prepare your hearts.
THE SCENE: Plenty of sunshine and getting toasty quick…there ain’t much gloom left at 7am. Canadian geese gave us a flyover salute (sans droppings) as the disclaimer was given. I don’t like Canadian geese, but it was a timely moment.
F3 WELCOME & DISCLAIMER:Delivered with zeal.
Daisy Pickers x15
Imperial Walkers x15
Mosey to the hill near the FedEx Center.
11’s – 4-count Flutter kicks, run up the hill, squats at the top, run back down
Mosey to the hill by the little amphitheater (if that’s what it is)
Line up with your partner again – one runs across the parking lot and back while the other does reps – 100 flutter kicks, 200 Imperial Walkers – YHC called an audible during IW’s to relieve the PAX…or so they thought.
Finished with “Green Sally Up Squats” accompanied by Moby’s classic “Flower” (Most PAX hated this song pretty quickly, but I was so into it I twerked…or something similar, who knows)
MARY: No time left
COUNT-OFF & NAME-O-RAMA
Teacher’s Pet, Snowman, Gland (FNG), Chaperone, Bus Stop (FNG), Sleep Number, Nickelback, O Postive, Tree Hugger, Grimace, Canary (Willy Loman from Nash-vegas), Orange Julius, Schrute, Standard Deviation, Nature Boy, Socks, Halpert, Moth Ball, Cheesesteak
CIRCLE OF TRUST/BOM:
In Mark 2:15-17 Jesus is dining with “sinners” and is criticized by religious leaders for associating with them. Jesus responded by saying he came to save sinners, not the righteous. Jesus calls us to love the broken because we are all need of his help and forgiveness. Those already in great shape physically, relationally, and spiritually might not be the kind of folks we invite to F3. We don’t need to EH those guys first. Let’s make sure we’re looking out for those who need F3 because they’re lacking in those areas….of course, we all need it, but you get the point.
After the CoT we realized there was no American shovel flag, so 10 burpees were completed.
MOLESKIN: It was a tough morning and a tough workout. Not much mumblechatter…maybe all those PAX were out of town. It was getting hot but the PAX rallied and worked hard. Great to have a Willy Loman with us.
THE SCENE: Little Rock, AR. YHC took the M and 2.0s over the night before for a short getaway. Five other Memphis PAX were clown-carring over Saturday morning. YHC had thoroughly scoped out War Memorial Park on Google Maps ahead of time. I had not, however, checked about events at the stadium. I arrived at the park at 0600 to put the finishing touches on my workout plan, only to be greeted by some municipal employees who were closing the road to our parking lot!
Me: “What in tarnation are you doing??”
Worker: “We’re closing the roads.”
Me: “For why?”
Worker: “The Salt Bowl is today.”
Me: *blank stare*
Worker: “It’s the annual Bryant and Benton football game.”
Me: *rolls eyes dramatically…leaves to find a new meeting spot*
Instead of spending the next 45 minutes in blissful peace, putting the final touches on my weinke, YHC was texting, tweeting, attempting to facebooking to make sure people knew about the change. Did it work? Perhaps. We had 4 FNGs show up (one left less than 10 minutes into the workout). YHC can only assume 15-20 drove to the original meeting spot and were turned away.
Once the Memphis PAX arrived, another municipal worker came to warn us that police might be coming to close more roads and that would be followed by millions of tailgaters. We decided to stand our ground, come what may.
In the end, there were no tailgaters or police. We had other things to sweat over – like burpees.
F3 WELCOME & DISCLAIMER:PAX were welcomed and disclaimed
SSH x20, Imperial Walker x10, Hillbilly x10 (Choker: “These should feel more natural.”), Daisy Pickers x10, Windmill x10
Lil’ mosey over to a field.
B.O.M.B.S. – The PAX partnered up. P1 started on reps while P2 moseyed about 30 yards to a retaining wall, did 5 SSH, and moseyed back. Cumulative rep targets were: 50 burpees; 100 overhead claps; 150 merkins; 200 big boy sit-ups; 250 squats.
Next, we took a little mosey down the walking trail (stopped for flutter kicks while we waited on the six), carefully crossed the road, and came to a stone retaining wall. Here we did dips, step-ups/box jumps, and derkins – repeating some, forgetting others.
Another mosey, circling back around to our start point. We stopped for some plankage, then did some core work near our BOMBS field: hello dolly, rosalita, BBSU.
Next, mosey to path near start point – ATMs (10 IC shoulder taps, 10 IC slow-count merkins, 10 fast merkins OYO), WWI sit-ups, ATMs, LBC, pickle pounder, J-Lo.
Shoulder blaster at lot, courtesy of Phat Pat. He’s a slow runner, but great at telling people where to point.
COUNT-OFF & NAME-O-RAMA
9 PAX (3 FNGs – Welcome to Milli Vanilli, Brendanawicz, and Safe Room)
CIRCLE OF TRUST/BOM:
YHC shared the concept of Sad Clown Syndrome and how my own life has been impacted by F3. Hopefully we’ll get things going in The Natural State very soon!
Whatever happens in Arkansas in the future, this was a good time. The PAX pushed through and the FNGs didn’t miss a beat. We had 100% retention for coffeeteria at River City Coffee (coffee ice cubes are super), and hopefully planted some seeds for F3 in central AR.
THE SCENE: Immediately after some extra motivated PAX gathered in the pre-gloom, middle of the night, to ruck several mileZ, dawn broke, a nice cool breeze off the lake, and a very wonderful 72ish degrees. unfortunately with the launch of F3s Little Rock and Mobile, the mothership was without a shovel flag.
F3 WELCOME & DISCLAIMER: Was disclaimed, then after some FNGs posted a few minutes late, was disclaimed again WARM-O-RAMA:
SSH x 25 IC, Daisy pickers x15 IC, Imperial Walkers x 15 IC, Arm circles both forward and backward x 15 IC
Plyometrics: approx. 25 yards one way…Frankensteins, butt kickers, high knees, karaoke x2 (facing same way), Best Stretch ever (this elicited many midwife noises as PAX felt stretches in places they may not have known existed).
Broke PAX into groups of 3. Each performed a 12 minute AMRAP as discussed below.
GROWN MAN THIGH-ANGLE – 3 cones placed in triangle approx. 15 yards apart. Cone 1 – 12 squats…broad jump to cone 2, Cone 2 – 12 mountain climbers (total or per leg, each PAX decide), lunge walk to cone 3, Cone 3) 12 single leg deadlifts.
Arm circuit – had 2 sandbags of approx. 60 lbs and needed a few rucks as well. Partner up and in a you go, I go fashion, perform: 10 bent over rows, 10 curls, 10 triceps extension (skull crushers), 10 Shoulder to overheads…then 5 each front and side raises with partner resistance
Cardio Circuit: start with 15 ruck thrusters, then jog big lap around the lot, halfway around, 15 burpees, then back to start…rinse and repeat.
Much mumblechatter, and maybe it was the aforementioned mileZ, but particularly a lot of groaning coming from the thigh-angle throughout all 3 groups.
Took approx. 60-90 second breaks between each round.
One PAX splashed merlot, not exactly sure who it was, but initially said he had to pee…what as expelled was from a different hole (thankfully for all of us)
just a few mintues for mary, called Nature boy to pick exercise 1) flutter kicks, did a lot, I lost count. then Speedy called freddie mercurys
Finish with stargazers. COUNT-OFF & NAME-O-RAMA
21 PAX with 4 FNGs: nature boy, lazarus, gus, teachers pet, moon pie (FNG), renfroe, chaperone, t swift, sleep number, tree hugger, speedy, u rock, stumpy (FNG), nickelback, grapo, luther (FNG), schrute (FNG), standard deviation, grimace, thundercat, mamas boy CIRCLE OF TRUST/BOM:
YHC was really encouraged today during the pre-ruck gloom when Bootheel and I had opportunity to get to know one another better. We were both lamenting some of the needs surrounding both of our work with the youth in Memphis, and at the end of the ruck time, he reminded me of James 1:2 – ” consider it pure joy my bothers when you face trials of many kinds, because you know that the testing of your faith produces perseverance”
YHC has been in a bit of a dry spell spiritually, where I have felt sometimes overwhelmed by demands of fatherhood, work, relationship with the M, stresses from family and church, etc, etc.
This verse reminded me that these trials and dry spells produce perseverance, which when the next verse reminds us that when perseverance finishes its work, it leads to maturity and FAITH.
I was so thankful for this group of men who show up together, encourage one another and help pull each other through difficult things (be they workouts, rucks, growrucks, or spiritual trying times).
This is so much more than a workout men! thankful for you all!
I’ve been involved with F3 in three different Regions: Knoxville, Chattanooga, and Memphis. This is the first time I’ve been in one place for a whole year. I’ve Posted with the Men of F3 Memphis in rain, sleet, snow, extreme heat, and bitter cold; early in the morning and late at night; for breakfast, lunch, and supper. I just EH and Post, but somehow we’ve grown to cover the city of Memphis and every major suburb in Shelby County. To God be the glory, and to Memphis Men be the T-claps!
Prepping for this workout made me appreciate the steady Leadership I’ve seen from other F3 Men: Dredd, OBT, Mini Me, Cap’n Crunch, Proton, Woodshack, Ratchet, P-Nut, Angus, Bagger Vance, etc. Those guys made it easy to remember that it’s not about me (IM3). That’s the first lesson of being a Workout Q. Leading 50+ Men in a sixty-minute workout isn’t easy. There’s so much room for failure, so many ways I could look foolish, that I was anxious about putting pen to Weinke. But it’s not about me. If there’s anything F3 teaches us, it’s that.
Conditions: 75F and breezy – better than we deserved
SSH IC x 50
Daisy Pickers IC x 15
LBAC IC x 10 (each direction)
Imperial Walker IC x 15
Sprint at 25% – Butt Kickers to start
Sprint at 50% – Carioca Sprint at 80% – High Knees
Sprint at 90% – Power Skips
Find a partner. While moseying to hill, find out your partner’s (A) hometown and (B) favorite breakfast food.
Monkey Humpers at top
Burpees at Bottom
Flutter Kicks while you wait!
Find a new partner. While moseying back to parking lot, find out your partner’s (A) high school alma mater and (B) favorite Gatorade flavor. [Some Men immediately declared that Gatorade only comes in colors, not flavors. I encouraged those Men to discuss that nuance with their respective partners. Powerade drinkers were not recognized.]
Divide into two groups based on partner’s favorite breakfast food: savory over here, sweet over there. I made a few adjustments to make the groups relatively even in number.
Groups started diagonally across and completed the following circuit:
Flutter Kick IC x 30
Hello, Dolly! IC x 30
Not-So-La-Z-Boy (hold for 30 seconds) – Cheesesteak started singing Sweet Caroline during this hold, because he’s a yankee. When I remarked that he was a yankee, he thought he was correcting me by pointing out that song’s popularity in Boston. Only a yankee would not know that Bostonians are yankees.
Pickle Pounders IC x 10
J-Lo IC x 10
Jane Fonda IC x 10 (each leg)
Hollywood Side Crunch IC x 10
SPRINTS In the parking lot at the Mothership, there are concrete pads that jut out to form a sort of sidewalk for pedestrians. They roughly divide the length of the parking lot into thirds, which was suitable for my purposes. 1/3 – walk back 2/3 – walk back 3/3 – walk back 2/3 – walk back 1/3 – walk back 2/3 – walk back 3/3 3/3
This was a bit messy, both because of the size of the Group and because I use phrases that could reasonably be misconstrued as directions to begin sprinting (e.g., “Let’s go!”) to exhort the PAX. We made it. Orange Julius pulled a hammy.
Circle of Trust Count-O-Rama: 56 Name-O-Rama: Soybean, Woodpecker, Red Sox, Speaker, Hitch, Four Eyes, Teacher’s Pet, Bootheel, Squeegee, Vocals, Jailbait, U-Rock, Roomba, Beauty Shop, Cheesesteak, Shoestring, Heavyweight, Snookie, Rabbit, Cowbell, Phat Pat, Snowman, Mama’s Boy, Bottomless, Orange Julius, Renfro, Nature Boy, Transplant, Moana, Slots, Speedy, Baby Gap, Nickelback, Pops, Sleep Number, Tiny, C-Lo, Murdock, Captain Obvious, Laettner, Harbaugh, Bookworm, Uncle Rico, O Positive, Lazarus, Gus | FNGs: Thundercat, George the Baptist, Fabio, T-Swift, Red Hot, Chili Pepper, Landshark, Standard Deviation, Daniel Tiger, Grapico BOM: After Cain killed Abel, God asked Cain where his slain brother was. Cain’s sardonic reply: “Am I my brother’s keeper?” The rest of the Bible and the course of human history tells us that, if we are going to make it, each of us is our brother’s keeper.
This is the will of God, that by doing good you should put to silence the ignorance of foolish people. Live as people who are free, not using your freedom as a cover-up for evil, but living as servants of God. Honor everyone. Love the brotherhood. Fear God. Honor the emperor. 1 Peter 2:15-17
Moleskin: Fifty-three Men showed up to celebrate a whole year of F3 Memphis. We picked up a few more along the way. There’s no stopping us now!
THE SCENE: Sunny, hot, and humid. Very little wind. F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Slaughter Starter: Burpees x 10 OYO
Mosey to far end of Lower Parking Lot grass area (plank until all in)
Abe Vigoda IC x 10
Arm Circles IC x 20
Merkins IC x 15
Overhead Press IC x 15
SSH IC x 20
Mosey to benches in front of The Kitchen (Al Gore until all in)
Box Jumps x 20 OYO (plank until all in)
Incline Merkins x 20 OYO (plank until all in)
Dips x 20 OYO (plank until all in)
Mosey to Startex for B.O.M.B.S. (Al Gore until all in)
Burpees x 50
Outlaws x 100
Merkins x 150
Big Boy Situps x 200
Squats x 250
Backpedal half way down concrete path to the lake
Bear crawl second half of concrete path
Sprint up the grassy hill to Partner
Partners alternate until all exercises were complete (we didn’t quite make the full routine but Squeegee and Nature Boy probably could have done it twice)
Mosey around parking lot and circle up for Mary
Hello Dolly IC x 20
Nolan Ryan IC x 20
LBCs IC x 20
COUNT-OFF & NAME-O-RAMA
10 PAX – Orange Julius, Teacher’s Pet, Snookie, Nickelback, Nature Boy, Uncle Rico, Harbaugh, Squeegee, Hot-N-Ready, Pops CIRCLE OF TRUST/BOM:
Task and Purpose: Think about the purpose of your tasks in life rather than just going through the motions. This applies at home, work, and F3.
Life is a grind but easier when we do it together. MOLESKIN:
PAX pushed hard today and it was tough. Great mumblechatter and encouragement. I could feel the energy when the men would holler for me to get up that hill to relieve Nickelback.
I intentionally had us doing BOMBS in close proximity to Ol’ Sounder as I had a cooler full of ice cold waters in the back of the truck. That was a life saver for some of us.