I am not a polar bear

THE SCENE:  33 degrees with a spiteful wind.

F3 WELCOME & DISCLAIMER  Check.  Chioccetti even repeated it back mid-workout.

WARM-O-RAMA:

SSH x 15 IC
Imperial Walkers x 12 IC (I don’t know if it was supposed to be 10 or 15.  All i know is a strong gust of wind temporarily numbed my brain.)
Squats x 10 IC
Daisy Pickers x 15 IC
Arm Circles x 15 IC  (It was around this time Four Eyes arrived and performed an impressive medley of the exercises he had missed at 2.5x)
Reverse Arm Circles x 15 IC

THA-THANG:

Mosey to past all the puddles to Flicker Street.  Bear Crawl 1/3 of a mile to skate park, stopping every 30 seconds (ish) to perform Merkins x 5 OYO.  (This was cold.  Eventually our hands went numb.  We stopped maybe 2/3 of the way to perform SSH x 10 IC in hopes of returning feeling.  Then we almost got run over.  Good times.)

At skate park, perform the following:
–  Step ups x 5 OYO (2 is 1)
–  Elevated Pickle Pounders x 5 OYO (feet elevated)
–  Step ups x 10 OYO (2 is 1)
–  Elevated Pickle Pounders x 10 OYO (feet elevated)
–  Step ups x 15 OYO (2 is 1)
–  Elevated Pickle Pounders x 15 OYO (feet elevated)
–  Step ups x 20 OYO (2 is 1)
–  Elevated Pickle Pounders x 20 OYO (feet elevated)

Brief demonstration from QIC, then perform the following:
–  Dips x 5 OYO
–  Abyss Superman x 5 OYO (feet hanging off ledge) (justifier also hanging off the ledge, rather than crushed like hopes and dreams.. Four Eyes asked for clarification on this point a few reps too late for comfort.)
–  Dips x 10 OYO
–  Abyss Superman x 10 OYO (feet hanging off ledge)
–  Dips x 15 OYO
–  Abyss Superman x 15 OYO (feet hanging off ledge)
–  Dips x 20 OYO
–  Abyss Superman x 20 OYO (feet hanging off ledge)

Group up, perform 8-count body-builders x 25 IC

Mosey back to startex

MARY:

Flutterkicks x 30 IC
Freddie Mercury x 30 IC

COUNT-OFF & NAME-O-RAMA:  Moth Balls, Jail Bait, Four Eyes, Chioccetti, Toms

CIRCLE OF TRUST/BOM:  YHC shared a thought from a recent sermon–that what we often define as “charity” is what the Bible defines as “justice”.  If I give food to the hungry, clothes to the cold, money to the impoverished, and lodging to the refugee, it would be easy think myself charitable.  God calls that something else.  If I don’t do those things, it is not that I am simply not being charitable–it is that I am not meeting the standard.  I am hoarding that which is not mine, to the detriment of those in need.  That is something far different than a lack of “charity.”  I would do well to keep that in mind.

MOLESKIN:  YHC was less than a good Q this morning.  Maybe it was the wind.  Maybe it was the constant sense of discomfort about safety while bear crawling through the street.  Regardless, my demeanor was less than confident.  Grateful for the opportunity to practice leadership with 4 HIMs this morning.

ANNOUNCEMENTS:  Lunch at WF East Memphis on Monday to discuss social justice.  Check Slack for discussion content and additional information.

Morg Monday: Modified Murph

  • THE SCENE:
    • Warm-ish & wet-ish
  • F3 WELCOME & DISCLAIMER

  • WARM-O-RAMA:
    • 15x IC Goofballs
    • 10x IC Around the World Lunges
    • 15x IC Mountain Climbers
    • 20x OYO Penguin jumps
    • Indian Run to the Playground
  • THA-THANG:
    • We partitioned the workout into 20 14 rounds in 2-count cadence of
      • 5 pull-ups
      • 10 merkins
      • 15 air squats
      • 1/10 mile run (first back always went for the 6)
  • MARY:
    • 10x IC low country crab
    • 10x IC crunchy frog
    • 10x IC reverse crunches
  • COUNT-OFF & NAME-O-RAMA

    • 5 PAX (0 FNGs) + 1 Cujo for pre-BC ruck: Orange Julius, Bruce, Commie, BAM!, & Choker
    • 12 PAX (0 FNGs) for BC:  Orange Julius, Bruce, Woodpecker, Rosie, Wallbuilder, Commie, Carport, White Castle, Pirtle, Sleep Number, Choker, & Granola (QIC)
  • CIRCLE OF TRUST/BOM:
    • Most of my CoT was lifted from this site which selected excerpts from the “Biography” section of the Murph Foundation website (italics):In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.
      Murph

      1mile Run
      100 Pull-Ups
      200 Push-Ups
      300 Air Squats
      1 mile Run
      With a 20 lb Vest or Body ArmorThis workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription.

      Here’s an excerpt about what went down in Afghanistan in June 2005:

      On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

      A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

      Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire.  This deliberate and heroic act deprived him of cover and made him a target for the enemy.  While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.  Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

      As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

      On the ground and nearly out of ammunition, the four SEALs, continued to fight.  By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

      By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

  • MOLESKIN:
    • I’ve been wanting to participate in the Murph WOD for a while, but haven’t been able to coordinate a fitting occasion for it until now. As a soft, non-veteran civilian, I’m never really sure how to adequately or meaningfully convey my gratitude to the brave men and women who lay their lives down for the rest of us.In reading Lt. Michael Murphy’s story above, I was struck by how much it took to recover Luttrell. Mission first, men always. Again, without any service experience myself, and drawing from my understanding that there would be no Easter without Good Friday, I can only guess that behind every Veteran’s Day there is a Memorial Day.So, in addition to the honor and thanks rightly due our Veterans, I’d like to think that we should also stand side-by-side with our Veterans to engage their stories, remember their fallen friends and family,  and cherish our shared freedom.
    • In addition to the comic relief of Carport’s flying-squirrel ready-positioning, for pull-ups, he also helped us recognize and honor AOQ-extraordinaire, Sergeant First Class Thomas Wright (aka Choker) for his service.
    • Apparently, everyone was way more familiar with this story than I was. I did my best to memorize and convey as much of the biography as I could and the PAX patiently let me stumble through it.
    • Kotters to White Castle!!
    • Stoked to have Pirtle permanently join the Morg!
    • One day Rosie may show up for a whole workout. Showing up late is better than not showing up at all!
    • Prayers for Carport & Red Roofer.

Cap’n Merkin Strikes Again. SMH

THE SCENE:

THE Blazing Saddle: 47 degrees with 100% chance of pain in the forecast

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

CIRCLE OF PAIN:

FOLLOW ME…YHC led PAX on a mosey

THA-THANG:    Heads or Tails

*OPTION 1: Heads

  • PAX does Merkins x 25 OYO

*OPTION 2: Tails

  • PAX does Bobby Hurleys x 25 IC
  • PAX then runs 100 yards to F3 Shovel flag in the distant gloom and returns back to STARTEX

*YHC flips coin.  Rotated flipping duties amongst PAX in a clock-wise fashion until ENDEX.

MARY:

  • Lil’ Babies:  *Not yet submitted to Lexicon: Lay on right side in fetal position. Fully extend arms and legs. Rinse and Repeat x 5 IC. Flip over to left side. Repeat x 5 IC.

COUNT-OFF & NAME-O-RAMA:
3; Tomb Raider, U-Rock and O Positive.

CIRCLE OF TRUST/BOM:

YHC spoke of what it means as Believers to receive God’s grace and blessings in our lives.  Illustrated the difficulty when the Lord wants to bless His children but so often we come to Him burdened and heavy-laden (guilt, sin, *fill in the blank here*) with our arms and hands full.  We must lay our burdens at His feet.  Only then can we be empty-handed.

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 and this event, GrowRuck 12 Memphis as good examples.

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.

Shared pain builds trust. Well done men for putting in the work this weekend.

Well done.

Special thanks to 
David Redding , Co-Founder of F3 , John Lambert , Seth Brown and the 2 Cadres , Cadre Daniel (F3:Linus) and Cadre Kevin who invested into these men this weekend.

#GritGrindGrow #GR12

Iron sharpens iron. Aye!?!

MOLESKIN:

300 Merkins.  100 Bobby Hurleys.  1000 + yards run.  Miserable but we are better for it.

ANNOUNCEMENTS:
*Q Source Leadership Discussion: Fridays at Whole Foods in East Memphis @ 11:30am.

*BrOLYMPICS between AO’s: 11/10/18/Sat @ Mothership @ 0700

 

It Always Rains When I Q

THE SCENE:  The overnight rain turned to a drizzle and dissipated at 0525 leaving behind damp grass, hostile puddles, and a silent avenue of approach for potential enemies wanting to ambush us in the dark. What was a bustling election day parking lot on Tuesday had turned into a silent concrete slab awaiting the soft touch of gloves belonging to men who had come to do work. Also, Speedy forgot bananas.
F3 WELCOME & DISCLAIMER: 5 PAX were welcomed and disclaimed. Bandwagon showed up at 0540 and was given the disclaimer. Proclaimed the mission of F3, what the 3 F’s are, and the 5 components of each workout.


WARM-O-RAMA:

15 Overhead Arm Claps, 15 Arm Circles, 11 Daisy Pickers, 15 Imperial Walkers, 15 Squats, and a Mosey.

THA-THANG:

PAX paired off. One PAX would run approximately 200 meters out and back while the other PAX performed the exercises below. Once the runner returned, he would pick up from where his partner finished until all reps were completed. The first pair to finish helped the second pair to complete the last of their reps making the Monkey Humpers a little more tolerable. Original plan was to do 250 BBS, 200 Merkins, and 150 Monkey Humpers, but had to be adjusted.

  • 150 Carolina Dry Docks
  • 200 Squats
  • 150 Big Boy Sit-ups
  • 100 Merkins
  • 50 Monkey Humpers

Mosey to pavilion

25 “Inverkins” (that’s what I’m calling it, at least). PAX laid under a picnic table and pulled their chests up to the bottom side of the picnic table while their feet remained on the ground. It looked like an Up-Side-Down or Inverted Merkin.

MARY:
No MARY as sit-ups were part of the main workout.
COUNT-OFF & NAME-O-RAMA
5 PAX. Speedy, Third Wheel, Boba Fett, Grimace. Bandwagon posted from 0540-0600.
CIRCLE OF TRUST/BOM:
Discussed our habits, time frame to develop them, and what scripture says about our habits. Boba Fett got a shout out for having fantastic F3 posting habits as he hasn’t missed a workout since he joined if I’m not mistaken. Respect!
MOLESKIN:

ANNOUNCEMENTS:
AO Olympics tomorrow at the Mothership 0700.

Army Physical Fitness Test at The Annex on Tuesday for those who want to see how they shape up to Army Standards.

5 Minutes Isn’t That Long, Right? Wrong.

THE SCENE:
40 degrees and somewhere between a mist and a drizzle.  Someone noted that it had been raining steadily an hour earlier.  Acclamation and thanksgivings were offered up to Backseat for another fine performance on Weather Q.

F3 WELCOME & DISCLAIMER:
Disclaimer disclaimed to the 3 disclaimees who had previously heard it a combined total of eleventy bajillion times.

WARM-O-RAMA:
SSH x20 IC
Daisy Pickers x15 IC
Windmills x15 IC
Little Arm Circles x10 IC (each direction)

THA-THANG:
This morning we performed a series of 5 minute sets, with 1 minute of rest in between.  Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps of each OYO, and so on until 5 minutes expired.  At the end of each round, each person’s score would be the lowest number of reps that were successfully completed for both exercises.  For example, if time expired while you were still working on 4 reps of exercise 2, your score for that round would be 5.  Lowest score at the end of the Thang wins.

Set 1:  Merkins/BBSU.  Winner: Tiger Lilly (0)
Set 2: CMU Curls/Flutter Kicks.  Winners: Tiger Lilly and Zima (0)
Set 3: Burpees/WWI Situps.  Winners: Tiger Lilly and Shoestring (8)
Set 4: CMU Presses/Freddie Mercuries.  Winner: Shoestring (3)
Set 5: Derkins/Squats.  Winners: Tiger Lilly and Shoestring (0)
Set 6: CMU Tricep Extensions/Monkey Humpers.  Winners: Errbody (0)
Set 7: Carolina Dry Docks/Imperial Squat Walkers.  Winners: Tiger Lilly, Shoestring, and Zima (7)

Final Scores:
Tiger Lilly: 19
Shoestring: 27
Zima: 34
Choker: 41

MARY:
No additional Mary, but she was well taken care of throughout the Thang.

COUNT-OFF & NAME-O-RAMA
4 PAX: Choker (QIC), Shoestring, Tiger Lilly, Shoestring.  Plus a special appearance by Flobee on Starsky duty.

CIRCLE OF TRUST/BOM:
Ecc. 4:9-12

Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him–a threefold cord is not quickly broken.

This passage is most often heard at weddings, but it has direct application to F3 as well (except for that middle part, NTTAWWT).

You guys are the extra cords in my strand, and I’m very thankful for it.  We are surrounded by guys in this city who don’t have that.  It is on us to coax them past the speed bumps of early wakeup times, cold/rainy weather, and the myriad of other common excuses we’ve all heard and used. When we EH a guy, we’re not just giving him the opportunity to grow stronger; we’re strengthening ourselves by adding another cord to our strand.

We come out to the Gloom to make ourselves stronger.  The First F is only a third of that; the Second and Third Fs just as/more important than the physical aspect.

MOLESKIN:
You know your Q is successful when the 1FQ raises the possibility of splashing merlot.

Tiger Lilly is a beast.

I felt like I owed restitution to Neverland’s Multiple-Grammy-Award-Winning AOQ  for the terrible playlist that accompanied my Jukebox of Pain a few weeks ago.  Today’s playlist did not have a specific connection to the exercises we were performing, but it RAWKED.

ANNOUNCEMENTS:
AOlympics tomorrow at the Mothership!

Ruck Club Veterans Day event on Sunday – see the preblast for details.

For The 22

  • THE SCENE: 43 degrees with a light sprinkle.
    F3 WELCOME & DISCLAIMER

welcomed and disclaimed.
WARM-O-RAMA:

•22 Imperial Walkers IC

•22 Daisy Pickers IC

•Run from one end of the tennis court to the other and back twice
THA-THANG:
•One PAX buddy dragged or carried his partner 40 yards. The PAX who was dragged then knocked out 22 flutter kicks while his partner held plank. Afterwords the PAX who just did the flutter kicks dragged his partner about 60 yards (combined 100 yards) once there the  dragee knocked out 22 flutter kicks.

•One partner would start working on 100 burpees while the knocked out 22 flutter kicks. Once the one doing flutter kicks finished with his 22 they swapped rolls until the team completed 100 burpees.

•We did the buddy drag/carry system another 100 yards.

•One partner worked on 150 overhead presses with a cmu until his buddy finished doing 22 flutter kicks. They then swapped roles until 150 cmu overhead presses were finished.

•The buddy drag/carry system was done once again for the 100 yards. One PAX worked on 200 little baby crunches until his partner completed 22 flutter kicks where they swapped roles and continued in that fashion until 200 little baby crunches were completed.

•the PAX then sprinted about 75-80 yards to the pavilion.

•One partner did spider man Merkins until his buddy completed 22 box jumps onto the benches. They swapped back and forth until both PAX who were partnered together did 2 sets of 22 box jumps.

•We then did Fireman carries on a rotating fashion from the pavilion back to Startex.

(Note we had 3 PAX on a team today.)
MARY:
•22 flutter kicks

•one minute plank
COUNT-OFF & NAME-O-RAMA
4 PAX for pre-ruck- BAM!, Orange Julias, Granola, Commie+ one CUJO!

3 PAX for Bootcamp-Granola, Orange Julias and Commie
CIRCLE OF TRUST/BOM:
Ralph Ellison said in his book Invisible Man “Life is to be lived, not controlled; and humanity is won by continuing to play in the face of certain defeat.” We cannot grow as individuals, as a people or collective group without failure. We don’t grow in our greatest successes but in the moment and times of trial, when we’ve been knocked down. To grow into the men we are destined to be we must learn how to pick ourselves up and keep playing, that’s when we grow the most.

For those of you wondering why I chose the number 22 for a lot is the repetitions is simple. Today is R.E.D Friday (well every Friday is R.E.D Friday) but what that mean is

R-Remember

E-Everyone

D-Deployed

22 Veterans commit suicide everyday. Since 1999 more military personnel have committed suicide than the number of men killed in the Vietnam War, The Iraq and Afghanistan Wars combined. That’s too many men that have been knocked down and wasn’t able to get back up, keep them in your prayers and reach out to help someone up.
MOLESKIN:
Orange Julias and Granola raised that black flag high today and killed it. Good men.
ANNOUNCEMENTS:
We have the AO Olympics at the Mothership tomorrow! Try to get out there and kill it!

CMU Supersets at The Bingo Hall

THE SCENE: Bout 50 degrees, squirrels throwin’ acorns
F3 WELCOME & DISCLAIMER: Check
WARM-O-RAMA:
SSH

Imperial Walker

Hillbilly

Daisy Pickers

Windmills

Arm circles
THA-THANG:

3 sets:

Handstand Merkins x 10

Low squat x 15

1 set: 25 CMU OH Squat

CMU Mosey to Playground

1 set: 25 CMU OH Squat

3 sets:

V pull-ups x 10

Uneven merkins on CMU- 10 left; 10 right; 10 both

3 sets:

One-legged squats x 10 each leg

CMU straight arm front raise x 10

3 sets:

Overhead press x 10

Triceps Extension x 10

1 set: Curls to burnout

MARY:
CMU to shoestrings x a lot

CMU American Hammer x a lot

COUNT-OFF & NAME-O-RAMA
5 PAX- Shoestring, Four Eyes, Toms, Squeegee, Bookworm
CIRCLE OF TRUST/BOM:
A friend recently shared about her dad’s health problems and it got YHC reflecting on the brevity life. We really don’t have a lot of time here, and yet YHC lets fear rob him of the freedom and abundant life that the Sky Q offers. Use your body while you can. Your mind while you can. And be emotionally present with others while you can. One day our minds and bodies will deteriorate and things will change. Make the most of each moment.
MOLESKIN:
This workout sucked. It was fun to suffer through with brothers.
ANNOUNCEMENTS:
AO Battle Saturday

Squat You Say?

F3 MEMPHIS – 8 October 2018

THE SCENE:

AO: Bermuda Triangle “The Berm”

QIC: Geppetto

Conditions: 53°, 82% Humidity, Winds NE 8 MPH and, as always, perfect weather for a beat down

F3 WELCOME & DISCLAIMER

The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.

  • Welcome: 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, all exercises can be modified and are only suggestions.

WARM-O-RAMA:

  • Mosey one lap around the building
  • SSH IC X 20
  • Daisy Pickers IC X 10
  • Windmills IC X 10
  • 8-Count Body Builder IC X 8

THA-THANG:

  • Squat Circuit (10-1)
    • 10 Regular, 10 Jump Squats, 10 Knee to Chest Jumps, 10 Tiptoe Squats – Repeat x9, Repeat x8, etc down to 1
  • Pyramid Merkins (1-15)
    • Complete one Merkin, move two parking spaces away, complete 2 Merkins, move back to starting position, 3 Merkins and move, etc to 15 Merkins
  • Getup to Lunge Jump (1 Minute)
    • Start on your back, roll up without using your hands, if possible, to a standing position. Then Lunge Jump Left Leg and Right Leg and repeat this for one minute.
  • Bear Crawl Burpees (10-1)
    • Perform 10 Burpees, bear crawl two parking spaces over, 9 Burpees, bear crawl back, 8 Burpees, etc down to 1. *Because of time and maybe even upper body fatigue, we modified the merkins right out of the burpees.

MARY:

  • Big Boy Sit-ups IC x 20
  • Hello Dolly’s IC x 20
  • Single Leg Freddy Mercury’s IC x 10/Leg
  • Flutter Kicks IC x 20

COUNT-OFF & NAME-O-RAMA

Malco, Yard Sale, Little John, Judah, Lipton, Bail Out, Flatland, Photoshop, Geppetto (QIC), Interweb, & The Dude

CIRCLE OF TRUST/BOM:

My thoughts lately have been inhabited by what God wants us to learn through suffering. It seems that a recent rash of people I know have been going through difficult health struggles (cancer), or difficult domestic situations. I’ve drawn much comfort from meditating on “the Father of mercies, and the God of all comfort”. The scripture below promises that two things will happen in and through our afflictions; 1) we will be comforted by that “Father of mercies, and God of all comfort”, and 2) we will be uniquely equipped to comfort others with the same comfort we received from the Father.

2 Corinthians 1:3-4 Blessed be God, even the Father of our Lord Jesus Christ, the Father of mercies, and the God of all comfort; Who comforteth us in all our tribulation, that we may be able to comfort them which are in any trouble, by the comfort wherewith we ourselves are comforted of God.

*special prayers for the extended family of Malco; an uncle committed suicide; and for the father of Little John, who is awaiting a transplant donor; and for Fred, the father of Bailout, who is dealing with being in a cast and having to deal with new sores that have popped up.

MOLESKIN:

This was my first Q since 8.27.18. Not sure how it got to be that long, but it was good to be back on Q. I love struggling through something with brothers. Nothing is good alone.

ANNOUNCEMENTS:

*None*

Bert

THE SCENE:

41 degrees out and if you love clouds, this is your morning.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

For the warmup the YHC discusses what a hero workout and read the following:

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

THA-THANG:
40 burpees
480-m run
80 Merikans
480-m run
120 lunges
480-m run
160 squats
480-m run
90 lunges
480-m run
60 Merikans
480-m run
30 burpees

MARY:

No time for this.

COUNT-OFF & NAME-O-RAMA
5 PAX Count & no FNGs

CIRCLE OF TRUST/BOM:

Discussed Honoring those around us.



ANNOUNCEMENTS:

Sunday we have the ruck club call out where we will be cleaning up the National Cemetery in Memphis from 2 to 5 in the afternoon. Show up with a ruck and the family and help. Adult beverages to follow.

ABSOLUTIONALLY

THE SCENE:  The Forest was the perfect temperature, a nice 53* with a slight drizzle.

F3 WELCOME & DISCLAIMER

Check! I had to do it twice, because Shoestring showed up late….since no one posted with him at AO The Barracks.

WARM-O-RAMA:
SSH-30, Hillbillies-15, Windmills- 15, Monkey Humpers- 30, and Wheel of Merkins for 2 minutes (30 seconds at each position).

THA-THANG:
Then, PAX hit a long mosey to the Levitt Shell, where PAX executed Elevens…again.  Along the way, PAX waited for the 6 by holding plank by the gateway sign, then holding Iron Crosses til All In at the bottom of the Shell.

The exercises were 2 is 1 Freddy Mercurys, and 8 count Absolutions. Between each exercise, PAX ran backwards up the hill in front of the Shell. (Good amount of groaning)

Due to time, YHC asked PAX to finish one round early, then PAX moseyed back to Old Forest Parking Lot. PAX Stopped under gateway arch and held plank (also completed 5 dry docks) while waiting for the 6.

MARY:
Once PAX were ALL IN, YHC called: BBSU-10, Flutter Kicks IC – 20, and American Hammers AMRAP for 15 seconds.

COUNT-OFF & NAME-O-RAMA
10 PAX (0 FNGs)

CIRCLE OF TRUST/BOM:
A follow up to a COT from 2 weeks ago. As I realize I need to be more encouraging and affirming to those in my life, I challenged others to affirm those in their life that either 1.) have been encouraging to them or 2.) may need the encouragement to continue to serve others or see their own gifts/skills.

MOLESKIN:
YHC had not realized how far away the Shell is from the OF Parking lot. Also, midway through the workout, YHC realized it was a bit ambitious to attempt all of these exercises in one 45 period. Handsy told YHC later that ambition makes a good workout.

ANNOUNCEMENTS:
Shoestring is still selling patches to raise money for Micah .