Nobody Likes Body Bag Builders…NOBODY.

THE SCENE:
Ye Olde Forest; 73 degrees and pekid

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
.50 mile mosey

THA-THANG:
*11’s (OYO)

  • BODY BAG BUILDER (BBB) x 1
  • RUN length of parking lot
  • PRISONER SQUAT (PS) x 10
  • RUN (backwards) to start point
  • ALTERNATING SHOULDER TAP (AST) until all in
  • RECOVER
  • REPEAT as follows:
    • 2 BBB/9 PS
    • 3 BBB/8 PS
    • 4 BBB/7 PS
    • 5 BBB/6 PS
  • QUICK MOSEY
  • RESUME:
    • 6 BBB/5 PS
    • 7 BBB/4 PS
    • 8 BBB/3 PS
    • 9 BBB/2 PS
  • QUICKMOSEY
  • RESUME:
    • 10 BBB/1 PS
  • BURPEES x 22 OYO

 

  • MARY:
    • FLUTTER KICK x 22 IC 
    • BOX CUTTER (Build the box) x 11 IC
    • BOX CUTTER (Open the box) x 11 IC
      •  
      • COUNT-OFF & NAME-O-RAMA
        13; 1 Irish Good-bye (Jail Bait), Teacher’s Pet, MIB, Handsy, Bottomless, Doc Hollywood, Chioccetti, Four Eyes, Lodge, One and Done, Tuco, Mudslide and O Positive (YHC) 
    • CIRCLE OF TRUST/BOM:
      • STORMS::
      • All of us can identify as 1 of the following: A)Just came out of a storm (of life) B)In the middle of a storm right now C)About to go into a storm .  Based upon where we are, have been or are going, we should use that experience to encourage our brothers and loved ones, friends and family if we see they need encouragement.  Storms come and go.  It’s the aftermath that we have to clean up.  Sometimes it’s messy.  While we are waiting for the next storm-and it will come eventually-we as HIM should ‘prepare for the unexpected while already being prepared for the expected’. 
        •  
      • MOLESKIN:
        The men of Ye Olde Forest DO NOT LIKE the Body Bag Builder.  When asked for a show of hands of who likes BBB more than Burpees…not 1 PAX, YHC included, raised his hand.  So, we ALL did 22 Burpees…OYO…after Tha Thang just before Mary.  These PAX FINISHED STRONG and we enjoyed some PLC together.
        •  
      • ANNOUNCEMENTS:
        See: Preblast

Golden Spiral of Pain at the Annex

THE SCENE: Room temperature, if someone dropped a bucket of steamed towels in the room. Kinda warm, kinda humid.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC x 20
Windmills IC x 20
Sonic cleared Dodge Charger Zone 2 and joined us and was disclaimed.
Daisy Pickers IC x 20
Hillbillies IC x 20

THA-THANG:
We did the first ever (until I’m told otherwise) Fibonacci Workout! We spelled Fibonacci with Exercises, incorporating numbers from the Fibonacci Sequence. Real Quick Nerd alert!
The most beautiful nerds check the Alt Text.
The Fibonacci sequence approximates the dimensions for a spiral shape commonly found in nature. The first number is 1, the second number is 1, and every subsequent number is the sum of the previous 2 numbers. 1+1=2 , 2+1=3, 3+2=5, and so on. Props to the M for helping me build this with the Exicon. We did:

  • 1 Flutterkick (2 is 1, so it’s not that dumb)
  • 1 Indian Run, around the place where the books were (I miss them), to the south, left at the tree (nannerheads know it), up to the tennis court.
  • 2 Burpees
  • 3 Obamas, a bear crawl, and every 4 hand moves you do 4 merkins, in honor of the 44th.
  • 5 Nadals, Named for Rafael Nadal, where we run the perimeter of a Tennis court.
  • 8 Agassis, Named for Andre Agassi, and it’s suicides on a Tennis court. We were getting smoked on running by then, so each leg of a suicide counted as 1.
  • 13 Carolina Dry Docks
  • 21 Crunchy Frogs, Start in a v-sit, hugging your knees, then quickly fly all your limbs out and bring them back in.
  • 34 Imperial Walkers
    At this point we finished round one! So, what’s another F exercise that uses the number 55?

I use this site way too much, probably.

  • A Four hundred and Fifty-Five meter run to the gazebo!
  • 89 Inverted rows. This is when things got awful.
  • Bolt 144s, that’s deconstructed squats, 48 standing to halfway, 48 half to all down, 48 full squats.
  • 233 seconds of Overhead claps. Thanks to Chuck E. Cheese for correcting my math when setting my alarm. You win the number 159.
  • 377 Nolan Ryans, a side plank, with the top arm punching under the gap. For context: First Ten Seconds of this
    A few minutes into beating up Robin Ventura (and explaining the finer points of historic sports violence to Gomer), it was time to mosey down for Mary. No D&D, but Grimace still found some loot on the way.

MARY:
LBCs IC x 20
BBSs IC x 13

COUNT-OFF & NAME-O-RAMA – 6 PAX
Sonic (shouting from his car), Gun Show, Gomer, Chuck E. Cheese, Grimace (AOQ), Roomba (QIC)

CIRCLE OF TRUST/BOM:
Tomorrow marks YHC’s 1-year of being in F3. The Fibonacci Sequence and Spiral is associated with optimal growth in Nature, and I feel like this past year has been some of my most optimal growth as a Man. I take on harder tasks, I take more initiative with my family, friends, and work. I’ve done a lot of Hard things that have no immediate value, like earning a banana flag signature, GORUCK, and want to shoot for more things that are hard and have no reason. If you can do something hard for no reason, you’ll be better equipped to do challenging things that have a purpose in your life. I encourage all PAX to keep doing the hard things that make everything else doable.

Prayers for Physical Recoveries, Family problems, and that all the Kids out for summer make good choices.

MOLESKIN:
Mumblechatter was pretty low, except for valid complaints about the higher rep exercises. I think everyone’s gonna take a break from math… or squatting easily… or arm lifting for a while. Why do these nerdy Qs end up being very arduous? Guess I’ll have to do more to gather data. I’m liking having Gun Show and Gomer out here as regulars, enjoyed meeting Charles Entertainment Cheese, and am looking forward to Sonic raising the bar as he can post more often now that school is out!

Grimace did great as a stand-in AOQ for Speedy. The universe agreed and rewarded him with the aforementioned loot! A working Bluetooth Speaker left in the parking lot! PLC was had with some classic 80s music, but now Bring Sally Up will likely be a MORE common staple of upcoming Grimace Qs. -_-

ANNOUNCEMENTS:
Memorial Day Convergence at the Barracks. Murph (a lot of hard exercises) at 5AM, Workout at 6AM, 5-mile Speed Ruck at 7AM, COT to follow, featuring name of the fallen family members within our community. Come for some or all.

Deck of Cards @ The Levee

THE SCENE:  75 degrees, and humid
F3 WELCOME & DISCLAIMER:  Done
WARM-O-RAMA:

20 IC  SSH, 10 IC Daisy Pickers, 10 IC Imperial Walkers, 10 OYO Merkins

THA-THANG:

10 cones placed, every 5 yards.

Deck of Cards: (Ace = 15 burpees, Face Card = 10 Merkins, Deuces “wild” = Partner carry to final cone and back, 3-10 = assigned exercise to the cone matching # on the card, then sprint to end)

(Hearts = Bearcrawl, Clubs = Broad Jump, Spades = Lunge Walk, Diamonds = Sideways Squat Shuffle)  (Eg: 6 of hearts pulled, we bear crawl to the 6th cone, sprint the other 4, etc.)

  • 30 burpees
  • 50 Merkins
  • 125 yards Lunge Walk, 75 yards Sprint
  • 140 yards Broad Jump, 110 yards Sprint
  • 260 yards Sideways Squat Shuffle, 140 yards Sprint
  • 200 yards Bear Crawl, 100 yards Sprint

MARY:
Mosey back to the flag, and flutter kicks until All-In
COUNT-OFF & NAME-O-RAMA
16 PAX – Lochte (VQ), Chastain, Woody, SlicNut, Rainbow Warrior, C-Lo, Fishnet, Pablo, Dial-Up, Watchita, La-Z-Boy, Black Diamond, Escargo, Meter Maid, Pops, Spirit Stick (FNG)
CIRCLE OF TRUST/BOM:
Attack everything in your life (work, to-do lists, “honey-do” lists, F3 workouts) one item at a time. Don’t stress yourself worrying about how many things are on your list, just take care of the first item and move on to the next.
ANNOUNCEMENTS:

Meter  Maid told everyone about the kids summer running program at Houston Levee Park

Four Corners at the Morg

THE SCENE:
Men were waiting for YHC as he whipped into the parking lot without a minute to spare.

F3 WELCOME & DISCLAIMER  Done.

WARM-O-RAMA:
10 IC Slow Mountain Climbers
10 IC Windmills
10 IC Daisy Pickers
10 IC Big Arm Circles (5 in each direction)
1o IC Overhead Arm Circles

THA-THANG:
Four Corners Escalator – Four cones in a square 20 yards apart.

Start at 1st corner.
10 Burpees – Bear crawl to 2nd corner.
10 Burpees + 20 Big Boy Situps- Bear crawl to 3rd corner.
10 Burpees + 20 Big Boy Situp + 30 Squats – Bear crawl to 4th corner
10 Burpees + 20 Big Boy Situp + 30 Squats + 40 Merkins- Bear crawl to 1st corner.

Repeated this but number of reps were cut in half to 5/10/15/20 and we lunge walked instead of bear crawled.

Finished with a 10 minute mosey.

MARY:
60 seconds of leg raises

COUNT-OFF & NAME-O-RAMA
5 PAX  – Orange Julius, Commie, Croissant, The Streak and Carport (QIC)

CIRCLE OF TRUST/BOM:
YHC talked about the meaning of Memorial day and thanked Croissant for his service.
Read some memorial day quotes.
Faced old glory and honored our great nation with the Pledge of Allegiance.
Was threatened to be whipped with a switch by The Streak.

ANNOUNCEMENTS:
Memorial Day convergence at the Barracks.

CMU-so-Fly (VQ)

THE SCENE: Daylight just starting to break. Temp, maybe high 60s. Pleasant.

F3 WELCOME & DISCLAIMER:  Check.

WARM-O-RAMA:
15 standard SSH
15 fast tempo SSH
10 Abe Vigoda
10 slow Daisy Pickers
10 Frankensteins (that’s what my kids call alternating high kicks to opposite outstretched hand)
30 sec Back Plank
10 CMU Curl-Lift-and-Press (didn’t know what else to call this… bicep curl, shoulder press, tricep overhead press, shoulder negatives with arms extended, repeat)
All performed IC.

THA-THANG:
Mosey with CMU from parking lot to the plush Turf Fields of the Lair…

  • 11’s: CMU Burpees and CMU Jump Lunges, OYO
  • CMU Merkins till ALL IN
  • Apple Turnovers to opposite sideline

Mosey to the Poles and the Playground

  • AMRAP vertical pole pull-ups attempted (Due to excess sweat accumulation on poles, audible modification called by VQ to reassign exercise as below.)
  • AMRAP pull-ups on playground bridge railing; rest in wall sit as needed

Mosey back to Turf Field sidelines

  • Broad Jumps across to opposite sideline
  • 15 “CMU-so-Fly” lateral shoulder raises, alternating sides with each rep at midline, OYO (modification: 15 CMU foward shoulder raises OR 15 CMU military press)
  • CMU Lunge Walk across to opposite sideline
  • 2 rounds of 5 push-up assisted Glute-Ham Developers with alternating partner holding ankles.

MARY:
30 Supermans OYO
15 V-situps OYO

Mosey with CMU back to shovel flag.

COUNT-OFF & NAME-O-RAMA
5 PAX – Bombay, SKIDS 100, Hello Kitty, C-Lo, Webelo (VQ).

CIRCLE OF TRUST/BOM:
Looking back on life, you may notice certain “pillars” of faith or seasons of exceptional spiritual growth, often spurred by an individual in your life or an event. Be mindful of the impact your life might have on those around you, in ways you may never even know about. Make the most of each opportunity. Life can be cut short unexpectedly and without warning. Invest in those around you.

ANNOUNCEMENTS:
Convergence coming up on Memorial Day, 5/27, at The Barracks.

NO MERkCY at the Levee

THE SCENE:
Perfect day for some hard work.

F3 WELCOME & DISCLAIMER:
Done.

WARM-O-RAMA:

25 IC SSH
25 IC Overhead Claps
25 IC Big Arm Circles
3 Walk downs into a High Plank
Mosey around the parking lot

THA-THANG:
I was honored to be asked to Q at the Levee so I didn’t want to disappoint their muscles and made sure to leave ’em (and myself) good and sore.

30 second plank

10 merkins, 9 merkins, 8 merkins, 7 merkins, 6 merkins, 5 merkins, 4 merkins, 3 merkins, 2 merkins, 1 merkin

1 merkin, 2 merkins, 3 merkins, 4 merkins, 5 merkins 6 merkins, 7 merkins, 8 merkins, 9 merkins, 10 merkins

Mosey around parking lot.

10 irkins, 9 irkins, 8 irkins, 7 irkins, 6 irkins, 5 irkins, 4 irkins, 3 irkins, 2 irkins, 1 irkin

Mosey around parking lot.

10 derkins, 9 derkins, 8 derkins, 6 derkins, 4 derkins, 3 derkins, 2 derkins, 1 derkin

Mosey around parking lot.

10 OYO  hand release merkins

Partnered up and each two PAX did 10 IC High Five Merkins with their partner.

Mosey around parking lot.

10 IC Carolina Dry Docks

Mosey around parking lot.

Finished the morning with 30 OYO Merkins.

MARY:
Supermans
Leg Raises
Dollys

Total :
170 Merkins
110 Derkins
110 Irkins
10 Carolina Dry Docks

COUNT-OFF & NAME-O-RAMA
12 PAX (1 FNG) Anklet, Coach K, Fishnet, Halpert, Hot-N-Ready, Pablo, Raven, Roots, Slicnut, Steinbrenner, La-Z-Boy(FNG) and Carport (QIC)

CIRCLE OF TRUST/BOM:
James 3:1-12 – Taming the Tongue
The tongue can praise and curse and though it’s small, if used incorrectly, can destroy relationships.  YHC encouraged the group to think about controlling their tongue as they left for family and work.

PRAYER REQUESTS:
Prayed for Pablo’s mother/Halpert’s Grandma who is having tests performed and for a two guys that Slicnut knows with brain tumors.

Morg 5/8

THE SCENE: weather at the Morg
F3 WELCOME & DISCLAIMER 

probably done

WARM-O-RAMA:
SSH

Other Warm up

THA-THANG:

Dora #1,

100 merkins, 200 bbsu, 300 squats- running partner did cmu overhead press

Dora#2

100 Carolina Dry Docks, 200 Flutterkicks, 300 Monkey Humpers- running partner did cmu curls

MARY:
?

COUNT-OFF & NAME-O-RAMA
Flobee, Miracle Ear, Woodpecker, The Streak, Orange Julius, Sleep Number

CIRCLE OF TRUST/BOM:
?
MOLESKIN:

I do remember Flobee dropping a CMU on his foot

Tour de Morg!!

THE SCENE 70s 
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 x ssh, iw, do, big arm circles
THA-THANG:
First off I would like to just say we put in a few miles, Did tennis court suicides with derkins  on the end. We made our way to the pavilion for some merkins, derkins, and flutter kicks. We came back to starred and did a 10 exercise tabatta  style workout with some great music. 30 sec exercise with 8 sec rest. It was a monster workout. We tried to keep moving the whole workout to keep our heart rate up.

MARY:
We did flutter kicks and Freddy Mercury’s and walked a lap to cool down.
COUNT-OFF & NAME-O-RAMA
6 pax Sleep Number, Orange Julius, Wall Builder, Miracle Ear, Commie, Flobee
CIRCLE OF TRUST/BOM:
Being up for the challenge
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

7 of Sweaty Diamonds

F3 MEMPHIS – 22 May 2019

THE SCENE:

AO: Bermuda Triangle “The Berm”

QIC: Geppetto

Conditions: 74°, overcast, many percentage points of humidity. Perfect conditions for a beat down.

F3 WELCOME & DISCLAIMER

  • 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.

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

WARM-O-RAMA:

  • Mosey around the building
  • SSH IC X 20
  • Arm Circles IC X 10 forward and 10 reverse
  • Windmills IC X10
  • Mountain Climbers IC X 20

THA-THANG:

  • 7 of Diamonds (alternate Bear Crawl & Walking Lunges from spot to spot – hold Al Gore or Plank til all in at starting spot)
    • 7 Burpees at each corner
    • 14 4-count Flutter Kicks at each corner
    • 21 Merkins at each corner
    • 28 Side Step Squats at each corner
    • 21 Plank Jacks at each corner
    • 14 Carolina Dry Docks at each corner
    • 7 8-count Body Builders at each corner

MARY:

  • American Hammers IC X 15 and then we mercifully ran out of time.

COUNT-OFF & NAME-O-RAMA

8 PAX – Judah, Gus, Lipton, Photoshop, Ups, Big Top, Lancelot & (QIC) Geppetto

CIRCLE OF TRUST/BOM:

Reflections on life, death, and using life right. My go to passages of scripture lately have been from John 14 & Colossians 3.

John 14:1-3 (KJV) Let not your heart be troubled: ye believe in God, believe also in me. In my Father’s house are many mansions: if it were not so, I would have told you. I go to prepare a place for you. And if I go and prepare a place for you, I will come again, and receive you unto myself; that where I am, there ye may be also.

Colossians 3:15-16 (NASB) Let the peace of Christ rule in your hearts, to which indeed you were called in one body; and be thankful. Let the word of Christ richly dwell within you…

MOLESKIN:

It is easier to get through the difficult times in life, and it is richer and more rewarding to go through the good times when traveling with brothers. It was good to make puddles of sweat in the early morning humidity with the few good HIM who came out to the Berm this morning.

 

ANNOUNCEMENTS:

  • Memorial Day Convergence (5/27) at the Barracks – Gus on Q, his last as Nantan
  • Memorial Day Cookout, 5-8 pm, hosted by Speaker
  • Check schedule for changes at Blue Collar

Indian Bearcrawl Madness at Neverland

THE SCENE:   71 PERFECT degrees! The song of early morning Northern Mockingbirds ushered in the cracking dawn. Just enough dew on the grass to make it refreshingly cool. Nothing could ruin this!

…sept for that 80lb sandbag over there.   🤦‍♂️

F3 WELCOME & DISCLAIMER:   👌

WARM-O-RAMA:

  • SSH x20IC
  • Quick Feet/High Knees
  • ISW x10IC

THA-THANG:
150 yard Indian Bearcrawl over to the gazebos and back with PAX working together to transport an 80lb sandbag. 15 burpees and 20 BBSU were performed upon arrival at the gazebos and again upon return to STARTEX. 

Rinse and repeat changing mode of travel to Crabwalk.

Rinse and repeat again using Lungewalk.

Total: 450 yards of travel; 90 Burpees; 120 BBSU

Next PAX formed a circle and AMRAP Merkins while one traveler transported the sandbag 65 yards to the other gazebo. Once gazebo is reached traveler yells “switch” and PAX shift to AMRAP Squats until traveler returns. Rinse and repeat until all PAX have Transported the sandbag.

MARY:
Flutter Kicks x30IC

COUNT-OFF & NAME-O-RAMA
7 Pax, 0 FNGs:   Zima, Bobsled, Beef Log, Rage Quit, Fugitive, Ice Cube, Soulja Boy

CIRCLE OF TRUST/BOM:
No specific words. Q lifted various prayer requests from the PAX.

MOLESKIN:
YHCs first Q at Neverland since Christmas Eve. What a blast!

Ice Cube and YHC have some reconciling to do after this mornings Smokefest. Sorry, bro…

Zima always buys the Q’s nitro at Crave so sign up y’all.  ☕️☕️☕️☕️☕️

YHC still hates the new WordPress editor.

ANNOUNCEMENTS:
Passport is on Q this Friday. Make it out.