Highlights for the week: APFT at the Annex. It’s BEASTWEEK at the Levee and Merlotapalozza at the Lair. Join Biggest Loser if you want to lose weight! QSource lunch location is changing this week. Where are you posting?
Preblast for the week of 3-4-19
Highlights for the week: Train for the Crucible! There are only a few weeks left before the best CSAUP in F3 Nation. Rumor has it there will be a pancake breakfast at Blazing Saddle for families and finishers of the Crucible. Q-School at Neverland on Friday. Lots of pax doing lots of running across the region. Jump in!
GrowRuck 12 Reflections
On September 23rd, at approximately 0800, 52 men finished GrowRuck 12 standing in a sand volleyball pit. We started with 52 men at 1800 the night before, a few who had only just registered in the previous 24 hours. We endured 100 ruck overhead squats, sand munitions, Crab Mountain, a 3,000 pound Implement of Woe, and 13 miles under ruck. Below are some comments from the GRTs who started and finished as a team:
Squats & Sandbags
THE SCENE: Wet & Windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- 20X IC SSH
- 10X IC DAISY PICKERS
- 10X IC MERKINS
- 10X IC SQUAT, AIR
- 15X IC SHOULDER CIRCLES
THA-THANG:
200X TEAM MOSEY, TRAVEL
- 10X IC SQUAT, AIR
- 5X IC SQUAT, SPLIT
- 10X IC SQUAT, AIR & LOADED X4
200X TEAM MOSEY, TRAVEL
10X CIRCUIT 60 SECONDS
- 10X OYO BBSUs
- 10X OYO CAROLINA DRY DOCKS
- 20X OYO SSH
2X SQUAT LADDER
- 5X IC SQUAT, FRONT-LOADED
- 5X IC SQUAT, OVERHEAD
- 5X IC SQUAT, OVERHEAD
- 5X IC SQUAT, OVERHEAD
- 5X IC SQUAT, BACK-LOADED
- 5X IC SQUAT, BACK-LOADED
- 5X IC SQUAT, BACK-LOADED
- 5X IC DEADLIFT
- 5X IC THROWS
- 100X OYO MOSEY, TRAVEL
MARY:
SPRINTS & SQUATS
COUNT-OFF & NAME-O-RAMA
16 PAX (0 FNG)
Moneybags, Black Diamond, Mudpants, O Positive, Bruce, Watchita, Shoestring, Captain Obvious, Rabbit, Hot N Ready, Anklet, Ike, Webelo, Coach K, Halpert, Hitch
CIRCLE OF TRUST/BOM:
As men, at times, it is good to be able to turn our emotions off and go to work.
It is important to remember, however, that we must not leave our emotions turned off for our families. Be present and available to your M, shorties, and shield lock.
MOLESKIN:
A wet sand bag weighs more than a dry sand bag.
ANNOUNCEMENTS:
Brew Ruck is coming.
SOS Clean-Up on May 4th (Handsy).
Ruck Club callout at mothership.
Lost Weinke
THE SCENE: 50 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH-25 IC, Windmill-15 IC, Shoulder press-15 IC
THA-THANG:
Mosey to small building by the field for the following.
- Wall sit for 20 seconds
- Merkins-15 OYO
- Deep squats-15 OYO
- 3 sets were completed
Mosey to the field for following
- Vacuum cleaners to the 10 yard line and back with 5 Merkins at each line. Rinse and repeat with the other PAX. 2 sets were completed.
- Indian Run around the field
- Indian Bear crawl with Merkins the length of the field
- Lunge walk 10 yards and sprint 10 yards for the length of the field
- Indian run around the field
MARY:
Flutter kicks-15 IC, SSH-25 IC, Hello Dolly-15 IC, SSH-25 IC, Groiner Merkins-10 IC
COUNT-OFF & NAME-O-RAMA
5 PAX, C-lo, Skidds100, Steinbrenner, Dial up, and Nature Boy
CIRCLE OF TRUST/BOM:
Things don’t always go as planned. Have a plan B.
MOLESKIN:
I deleted the workout and COT from my phone on accident 2 minutes prior to starting the Welcome & Disclaimer. Sometimes we have to resort to a plan B!
ANNOUNCEMENTS:
Beastweek
Ruck Stuff at the Morg
THE SCENE: Wouldn’t have changed a thing about the weather! YHC arrived in time to Chew the fat a bit with Choker. Not a bad way to kill 10 minutes.
At this point YHC was still on the fence about whether to Q Lucky #7 day 5 or go with a plan a bit more diabolical. The decision was cemented when Flobee saw the cones set up and immediately started complaining. Thanks for the inspiration, bruh.
Bootheel was a lil late but got there just in time for the good stuff.
F3 WELCOME & DISCLAIMER
Oh fo sho.
WARM-O-RAMA:
- Soulja Boy Side Shuffle x10IC (FKA 123 Touch the Deck. Name change credd goes to Chioccetti. Thanx, bro. #humbled)
- SSH x20IC
- Daisy Pickers x16IC
- A little chest stretching
THA-THANG:
11’s with rucks.
Movements: Squat Thrust/SSH MOT: Crabwalk/Beracrawl
1 mile ruck around the park and back to STARTEX. (heh heh heh… Gus.)
MARY: (All exercises performed with rucks donned or in hand)
- Absolution x5IC
- BBSU x10IC
- Flutter Kicks x20IC
COUNT-OFF & NAME-O-RAMA
Flobee, Orange Julius, The Steak, Bootheel, Mr. Wonderful, Choker, Woodpecker, Soulja Boy
CIRCLE OF TRUST/BOM:
YHC shared a story about dishonesty and forgiveness between myself and my M. Challenge to the PAX: practice honesty and do this marriage thing in a way that honors Christ.
MOLESKIN:
Enjoyed the nostalgia of the stroll through the old Morg this morning. It brought about the reminiscence of the Morn Glory Days. you know, back when we were like 30ish strong and everybody thought we were obnoxious. Good ole days.
ANNOUNCEMENTS:
None
19s at the Berm
THE SCENE: Beautiful, green and 60
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 19 (IC) 4 CT
Arm Circles OYO
Heel/Toe Raises OYO
THA-THANG:
Line 19/Suicides
Running
1 Burpee—–
3 Burpees—- 3 Merkins
4 Burpees—–5 Merkins —– 6 JLo
7 Burpees—–8 Merkins —– 9 JLo —10 Squats
11 Burpees—–12 Merkins —– 13 JLo —14 Squats
16 Burpees—–17 Merkins —– 18 JLo —19 Squats
1 Should Tap—–
3 Should Tap —- 3 Plank Jack
4Should Tap —–5 Plank Jack —– 6 LBC
7Should Tap —–8 Plank Jack —– 9 LBC—10 Squat
11Should Tap —–12 Plank Jack —– 13 LBC—14 Squat
16Should Tap —–17 Plank Jack —– 18 LBC—19 Squat
1 Pull Up—–
3 Pull Up p —- 3 Step Up
4Pull Up —–5 Step Up —– 6 Dip
7Pull Up —–8 Step Up —– 9 Dip—10 Derkin
11Pull Up —–12 Step Up —– 13 Dip—14 Derkin
16Pull Up —–17 Step Up —– 18 Dip—19 Derkin
¼ mile Warrior Run
20 squats
¼ mile Warrior Run
MARY:
3x Burpees, Merkins, JLo, Squats, Shoulder Tap, Plank Jack, LBC, Hi Knees, Merkin, Dip, Carolina Dry Dock
COUNT-OFF & NAME-O-RAMA
Mr Black, Tomb Raider, Laettner, O Positive, Lipton, Beauty Shop
CIRCLE OF TRUST/BOM:
Peter and Judas both make decisions during the final week of Jesus’s life that damage their own lives and their reputations. That said, their sins were not equal. Judas’s sin is premeditated. Peter’s is spontaneous. Judas’s has deep consequences (lead to arrest of Jesus), while Peter’s doesn’t have such deep consequences.
Most days have us doing more things Peter would do than Judas would do. We need to guard against ourselves for situations where we get stressed, anxious, and then eventually do something we regret.
Cheesesteak’s Greatest hits…and lots of burpees
THE SCENE:
61*. Niiiiiiice. Warm enough to break a sweat. Just right.
F3 WELCOME & DISCLAIMER
Yes, this is my Q. Not Choker, but mine. And F3 exists to do burpees AND encourage male community leadership.
WARM-O-RAMA
Our first order of business was celebrating our AOQ, Captain Obvious, for his leadership. Since he gave my Q to Choker on Monday, I prematurely leaked his announcement to handoff AOQ duties to Halpert. In his honor, we moseyed a lap to “We Are the Champions” by Queen, since the only time he lost the King of the Bluff was the high coup of F3 Neverland, which was quite historical, actually.
After that we did WoR in rhythm, and cadence, to the tune of “Baba O’Reilly” by The Who. Backseat fartsacked but would have appreciated this. You missed out, Backseat!
SSH’s x10 IC
IW’s x10 IC
Tempo Squats x10 IC
Merkins x10 IC
Arm Circles x10 IC
SSH’s x10 IC (for Meter Maid, who also fartsacked)
THA-THANG:
YHC has been patiently waiting for the right time to cover my greatest hits of F3. I’ve had a few calling card songs in my Q’s but never felt like I could justify covering all of them in succession back-to-back. Seeing this was BEAST WEEK at The Levee, it was the perfect opportunity to cover my Greatest Hits and add in few new songs.
- “Tub Thumping” by Chumbawumba – Burpees executed every time they sing “I get knocked down” with SSH’s in between. Everybody knew this was coming.
- “Flower” by Moby – Squats up/down when they sing “up” and “down”. Captain O knew this was coming. Billy Blanks whined about this, and a lot of things, but what else is new? Cobains, Blanks.
- “Lovely Day” by Bill Withers – Gus Q’ed this two weeks ago with planks and Merkins, but I audibled to Flutter kicks during the verses and Merkins every time they sing “Lovely Day”. This gets quite challenging. Billy Blanks was still complaining about everything….
- 20 count break
- “Shout” by The Isley Brothers – Jump squat every time they sing “shout” for the first half of the song. After the bridge we switched to jump lunges. Escobar didn’t like this song, or the exercises…..
- “Bodies” by Drowning Pool – Plank while waiting. Donkey kicks when they scream “Let the bodies hit the floor” and a Merkin when they count “1, 2, 3, 4”. We seemed to conclude this was not appropriate for Holy Week. Personally I think Drowning Pool band members are all mad at their fathers.
- 20 count break
- “Tub Thumping” by Chumbawumba – This was our second time around. I think the PAX may have thought I liked other music besides these songs. I also think the PAX started to regret posting with me around this point. I do, in fact, like other music. Just not this morning.
- “Flower” by Moby – Squats up/down when they sing “up” and “down”
- “Lovely Day” by Bill Withers – We audibled again and did overhead claps during the verses and then to Pickle Pounders every time they sing “Lovely Day”
- “Shout” by The Isley Brothers – Billy Blanks went postal around this portion of the workout, jumping around the circle like he was on Q….maybe he thought this was a kickboxing class? Not sure. (Jump squat every time they sing “shout” for the first half of the song. After the bridge we switched to jump lunges.)
- “Tub Thumping” by Chumbawumba – Collective groan of despair from the PAX on this one. Always more burpees. (Burpees executed every time they sing “I get knocked down” with SSH’s in between)
MARY:
Dealer’s choice: Captain O chose Freddie Mercuries while I queued up “Bicycle Race” by Queen and then Escobar chose Jane Fondas, like he always does….and I cut him off at 6:15.
COUNT-OFF & NAME-O-RAMA
Blart, Black Diamond, Rocket Launcher, Kudzu, Chuck E Cheese, Bailout, Peekaboo, Steinbrenner, C-Lo, Moneybags, Capt Obvious, Slicnut, Coach K, Snowman, Vector, Nissan, Pronto Pup (RESPECT), Raven, Rabbit, Woody, Gumbo (Kotters), Kilo, Nature Boy (Wooo!), Halpert, Billy Blanks, Cheesesteak on Q
CIRCLE OF TRUST/BOM:
F3 is about doing hard things, beginning with the workout but all throughout the day. Hebrews 3:12-14 says, “Take care, brothers, lest there be in any of you an evil, unbelieving heart, leading you to fall away from the living God. But exhort one another every day, as long as it is called “today,” that none of you may be hardened by the deceitfulness of sin. For we have come to share in Christ, if indeed we hold our original confidence firm to the end.” We all need this encouragement. We all have some evil in us….if you’re anything like me, a child waking you up when you’re not ready results in immediate, unchecked rage. We are all tempted towards things that bring us down, which is why we need to encourage one another towards right living. We all know men who have fallen into the “deceitfulness of sin” who have trucked their lives. We need to exhort one another. The “original confidence” we should have in God is much like our wedding day….we should strive to feel about the Lord (and our wives) with the same excitement we felt for our wives when we first got married.
MOLESKIN:
The PAX endured my music and my Q today with grace. Billy Blanks, as always, brought chatter and enthusiasm.
Congrats and TCLAPS to Captain Obvious for his leadership at The Levee!
ANNOUNCEMENTS:
Fun with CMUs
THE SCENE: 42 degrees at the Morg.
F3 WELCOME & DISCLAIMER
Disclaimed
WARM-O-RAMA:
Daisy Pickers IC 15, Windmills IC 15, Imperial Walkers IC 15, Hillbillies IC 15, Overhead Claps IC 15
THA-THANG:
Mosey Laps
EMOM (Every minute on the minute)
For 15 minutes
4 Burpees with CMU overhead press.
Partner exercises
100 Squats, 200 Shoulder Taps, 300 CMU curls.
Other partner performed suicide sprints.
MARY:
No time.
COUNT-OFF & NAME-O-RAMA
The Streak, Flobee, Commie, O’Reilly, Orange Julius (QIC)
CIRCLE OF TRUST/BOM:
Recently, there was a convergence the Barracks to raise some awareness on mens mental health. The Nantan shared that when he joined F3, things were pretty good in life but he felt there was something missing. YHCs own experience is also similar. Right before joining F3 in 1/8/2018, things were personally going quite well. This included professionally, in marriage, was doing a lot of studying the word of God and reading tons of commentaries on the Bible and was plugged in to a local church.
Yet somehow, there was a mental misery present everyday. There was a significant amount of anxiety, worry and “fretting” over the future. A lot of that improved after joining F3. Posting each morning helped to dispel many fears. The camaraderie got me out of the shell. Sharing each others burdens during COT made me realize I wasn’t alone, nor were my own fears unique.
Its always a reminder to keep reaching out to our brothers not posting regularly. F3 is more than just a workout. We need our brothers and they need us.
MOLESKIN:
During coffetteria Flobee gave Commie the impossible task of finding another Commie.
ANNOUNCEMENTS:
See Slack.
Merk Roll-ups and a GOT/COT to boot
THE SCENE: ‘Balls deep in the Pollening‘ Capt. O.
F3 WELCOME & DISCLAIMER: Done w/ emphasis on the Magnet, Glue, and Dynamite.
WARM-O-RAMA: SSHs x 15 IC, IW x 15 IC, DPs x 15 IC, Bermies (sprints up the berm capped with 10 SSHs) x 5
THA-THANG:
Indian Run 1/4 mile modified to a group jog punctuated by squats and Mt. climbers.
At 1/2 mile mark we entered the field on the opposite end of StartEX.
In anticipation and preparation of the APFT we performed Merk Roll-ups as a movement across the field.
Merk Roll-up: PAX began in the highplank position performing 1 Merkin, then rolled onto ones back, followed by 1 Big Boy Sit-up. Rolled back to high plank and rinse and repeat adding 1 rep.
PAX got to 25 rolls spanning a distance of approx. 60 yds. (325 Merkins, 325 BBSs)
MARY: Flutter kick x 15 IC, American Hammer x 15 IC, Boat/Canoe (1 min.)
COUNT-OFF & NAME-O-RAMA
5 PAX, 1 FNG (Mr. Black), Lipton, Cougar, Photoshop, Tomb Raider
CIRCLE OF TRUST/BOM: insert: THEOLOGY DISCLAIMER
“For I did not come to judge the world, but to save the world” Jesus (John 12:47)
Take away: We, as Christ followers, need to be known for our relationship more than our religiosity.
A healthy discussion of whether as Christians we should or should not be watching Game of Thrones (GOT) was hashed out in mumblechatter yesterday prompting this COT.
I am a Christ follower and I watch GOT. This is not an argument for or against watching GOT or any other. Game of Thrones is entertaining with excellent character development, script, cinematography, and good use of CGI. However, GOT has an abundance of nudity and extreme violence. Therefore, as Christians we speak out about why others should not be watching or why we choose not to watch the show in order to seek pure eyes, pure minds, and pure hearts. I, switching pronouns from we to I here, am really good at and quick to point out what I think others should or should not be doing. I am very good at and quick to point out what and why I am ‘called’ to do or not do things according to the law of Christianity.
Unfortunately, the church has also developed a reputation and an identity as followers of the law as judges and holy defenders of the faith. Jesus encountered many of these law abiders in his time and his harshest criticisms were to those. Followers of the law liked to voice their own religious opinions and superior interpretations of it. Followers of the law were quick to condemn and to judge. Followers of the law enjoyed the eyes of men on them and to hear their praises. As a result, their message was not compelling. Earning a spot at God’s table was impossible.
Radically rebelling from their message was Jesus, who sought relationships with drunkards, prostitutes, and even traitorous tax collectors. We, as Christ followers, have a mandate to be known for our sacrificial love, our relationships, and our kindness so that the world may see us not as religious fanatical condemners but as image bearers of the One who saved us.
I pursue a relationship with my Master and Creator recognizing He first sought and continues to have a relationship with me. I also recognize that we must guard our hearts, minds, and eyes from the desires of the flesh as well as the company of religious zealots and non-believers. However, I feel that as a Christ follower I need to be known to those around me for my radical love instead of my radical dogma.
My relationship with Soybean, Gus, and the shared values of the 3 F’s compels me to follow their lead and their rules, not strict adherence to F3 dogma.
I will continue to enjoy and be entertained by GOT and will also pursue a relationship with God. As He leads me through this sanctification process He will grow me into more freedom and equip me with tools as I seek to advance His kingdom for His glory.
So don’t watch GOT or watch GOT but be known as people who love in relationship instead of people who follow the law.
MOLESKIN: Merk Roll-ups are best done with much shorter field objectives. Or, another solution would be to perform a complete roll between the merk and up.
ANNOUNCEMENTS:
5K this Saturday at 9 a.m. Sign up and support the cause. Q slots open next week for the Berm.
Leg-o-rama
THE SCENE: Great for working out. Just like every other day.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15 IC
Willie Mays x 10 IC
Daisy Picker x 10 IC
THA-THANG:
Brisk mosey towards the soccer fields, abrupt right turn to locate the only hill of note nearby
Clock Merkins x 12 IC – YHC did not calculate that on a 4-count, this meant 96 merkins without recovery. We failed to complete this exercise
Motivators (1-10)
– 2 count hop
– armless SSH
– half SSH (arms to the side)
– SSH
Partner up for Leg wreckers
partner 1 does wall sit while partner 2 does Lt. Dan (1 to 5)
Rinse and repeat!
We were short on time, so we did 6 count on clock merkins, 5-10 on motivators and 3-5 on Lt. Dan
Mosey back to the location that we began working out at that shall not be referred to as startex as we did not restart the workout.
MARY:
SLOOOOW
Flutterkicks x 12 IC
Hello Dolly x 12 IC
Box Cutters x 12 IC
Freddie Mercury x12 IC
Hold plank
COUNT-OFF & NAME-O-RAMA
7 (0 FNG)
CIRCLE OF TRUST/BOM:
Never complain about the weather. It’s a beautiful day and there will likely be few complaints today. Summer is coming and many will complain. Complaining about the weather accomplishes nothing. Worse than that, it has negative impact. We are men, designed for action. Complaining about something you cannot affect in any way allows you to think weak thoughts of the “woe is me” variety.
Let the weather inform how you dress for the day, not what you do.
MOLESKIN:
1 year of F3 has been amazing. I’m certainly more fit, but the fellowship and growth in leadership and thinking of others has transformed my mind. I look forward to seeing my brothers in the gloom throughout another year!
Motivators are awful and need to become a staple of our workouts.
850 reps at the Shiniest KotB
THE SCENE: TClaps for the weather Q as it was an incredible gloom.
F3 WELCOME & DISCLAIMER: Done
Warmarama:
15 x Daisy Pickers IC
15 x Michael Phelps IC
Lap around parking lot.
Tha Thang:
100 of each exercise followed by 1 lap around the parking lot
Exercises
- SSH IC
- Sumo Squats IC Tempo
- Curls IC
- Block Step Ups IC
- Merkins IC
- Lunges 1=1 OYO Al Gore til All-In
- Overhead Shoulder Press IC
- Kettle Swing IC
- Calf Raises OYO – 50 completed when time was called.
Mary
No time
Countoff/Namearama: 13 PAX (0 FNG) – Animal, Bailout (QIC), Beef Log, Bob Ross, Fugitive, Ice Cube, Orange Julius, Puck, Ragequit, Soulja Boy, Tiger Lily, Tree Hugger, Zima
COT: Learning to Say No
I had the opportunity to speak to a group of 20 somethings last week at the Crosstown Concourse about leading with values. At the end of the presentation, one of the guys in the room asked me a question.
He asked, “With a wife and 5 kids, a job like yours and the time you spend leading in the community, how do you balance work and life?”
Wow…I immediately commended him on that type of question. How DO you balance work, faith and family life?
My best answer was to learn how to respectfully say NO.
Before you agree to do something, think about whether or not you are willing to do it. You may not have the time to complete the task; you may be agreeing just to keep the peace (which never works);
Secondarily, learn how to say No with kindness and mean it. While the other person may not like it, he or she will respect your clarity. Making decisions out of the need to be liked, is no way to garner respect of self or others.
ANNOUNCEMENTS:
#POUND-FOR-POUND IS LIVE! Join your fellow HIM in reducing your overall load of blubber that you carry around!
CMU Arm Day
THE SCENE: Definitely shorts weather.
F3 WELCOME & DISCLAIMER: Given. Gave mission of F3 and PAX named the 5 components of each workout.
WARM-O-RAMA:
- SSH ICx20
- Overhead Arm Clap ICx20
- Seal Claps ICx20
- Arm Circles ICx10 forward
- Arm Circles ICx10 reverse
- Daisy Pickers ICx15
- Arm swing hug things OYO
THA-THANG:
Colt 45
AMRAP – 1 Minute Each – PAX were instructed to remember the # of reps for these 3 exercises.
- Overhead Arm Press
- Elf on the Shelf
- Clean and Press
Mosey then Colt 45
AMRAP – 1 Minute Each
- Overhead Tricep Press
- Around the Head
- Reverse Curl
Mosey then Colt 45
AMRAP 1 minute
- Plyo Pushup (Merkin explosion where hands land on CMU blocks to the outside of hands)
AMRAP – 1 Minute Each – Goal was within 5 reps of the first AMRAP exercise.
- Overhead Arm Press
- Elf on the Shelf
- Clean and Press
MARY:
- Heels to Heaven – ICx20
- Scissors – Change on Q’s command
- Flutter Kicks – ICx30
- 2 mins BBS
COUNT-OFF & NAME-O-RAMA
Gunshow, Gomer, Chuck E Cheese, Tremor, Shazam, Speedy, Grimace, Big Mac (0 FNGs).
CIRCLE OF TRUST/BOM:
If you want to be a great runner, you can’t only run. YHC had a running injury from not correctly strengthening the muscles and tendon used in running. Cross training is a great way to strengthen the other parts of your body that contribute to running.
Our spiritual fitness is similar. Just going to church once a week without consistent scripture, prayer, fellowship, and other spiritual exercises will lead to spiritual weakness and the illusion that you’re doing the right thing. Spiritual Cross Training requires that we work our whole spirit similar to how we should be exercising our whole body.
MOLESKIN:
Lifting up Chuck E Cheese, his M, and his new 2.0. Continued prayers for Bailout and his wife’s recovery.
ANNOUNCEMENTS:
Weight Loss Challenge just started. Do it. APFT at The Annex on Friday.