Preblast for the Week of 6/18/18

Week 1 of the Cockpit is in the books. We’re getting serious about rucking round here. Q School Wednesday at the Berm!

Volunteers Needed: Chick Fil A Picnic 6/30, 10a-2p:
F3 has been asked to help at Chick Fil A’s family picnic and lead fitness competitions. You can help in shifts (9a-11a, 11a-1p, 1p-3p). Volunteers get t-shirt and free Chick Fil A lunch. Contact O Positive for more information.

2nd F Movie Night, 6/28:
Party Planner Phat Pat, riding the coattails of another, planned a great 2nd F event for us – a movie at Overton Square. They’re showing “The Sandlot,” which should require no introduction. Dads, check the content before deciding whether to bring your kids. More info here

GrowRuck 12:
The date has been finalized: 9/21-23. Put it on your calendars now, and let’s start training! This event combines a GORUCK Custom Tough challenge with F3’s Lead School, led by Dredd and OBT. Friday night will include some solid 2nd F action. Saturday morning we’ll do a bootcamp and F3’s Grow School (led by Dredd and OBT). Saturday night through Sunday morning will be the GORUCK Tough challenge, the quintessential CSAUP event. We sent nine HIM to Chattanooga last year for GrowRuck 05, and we all came home with stronger bonds as brothers, lots of personal lessons, and a greater appreciation of F3’s mission and vision. Toledo had 97 start and finish GrowRuck 09. Our goal is to beat that number. Start training and headlocking now!

Weekly QSource:
If you’re looking for material for your COT, check out this week’s QSource on Shared Leadership and follow @F3QSource on twitter.

Wide Right’s VQ this week! Here’s the schedule. SYITG

Monday (ALL OF THIS ALREADY HAPPENED)
***NEW AO***– Bootcamp Workout, Millington (Aycock Park), 5:30-6:15 am – Shoestring on Q
– Bootcamp Workout, The Morg (WJ Freeman Park), 5:30-6:15 am – C-Lo on Q
Bootcamp Workout, The Levee (Houston Levee Skate Park), 5:30-6:15 am – Meter Maid on Q
– Bootcamp Workout, The Old Forest (Overton Park), 5:30-6:15 am – Pirtle on Q
– Bootcamp Workout, The Bermuda Triangle (McWherter Senior Center), 5:30-6:15 am – O Positive on Q

Tuesday
– Bootcamp Workout, The Bermuda Triangle (McWherter Senior Center), 5:30-6:15 am – Gepetto on Q
– Bootcamp Workout, The Annex (Bert Ferguson Park), 5:30-6:15 am – Billy Blanks on Q
– Bootcamp Workout, The Sandlot (Tobey Park), 5:30-6:15 am – Pirtle on Q
– Bootcamp Workout, The Lair (Peterson Lake Nature Center), 5:30-6:15 am – Bruce on Q

Wednesday
– Bootcamp Workout, The Levee (Houston Levee Skate Park), 5:30-6:15 am – Cheesesteak on Q
– Bootcamp Workout, The Old Forest (Overton Park), 5:30-6:15 am – Dewey on Q
– Ruck Workout, The Barracks (Parking lot at Zach H Curlin & DeSoto), 5:15-6:15 am – TBD on Q
– Bootcamp Workout, The Bermuda Triangle (McWherter Senior Center), 5:30-6:15 am – Shoestring on Q (*Q School*)
– Bootcamp Workout, The Morg (WJ Freeman Park), 5:30-6:15 am – Woodpecker on Q
– Bible Study at O Positive’s house (near the Berm), 6:30-7:15 am – 1 John – free coffee – contact OP for address

Thursday
***NEW AO***– Bootcamp Workout, The Cockpit (Aycock Park), 5:30-6:15 am – Phat Pat on Q (maybe….never really know)
– Bootcamp Workout, The Bermuda Triangle (McWherter Senior Center), 5:30-6:15 am – Vocals on Q
– Bootcamp Workout, The Lair (Peterson Lake Nature Center), 5:30-6:15 am –TBD on Q
– Bootcamp Workout, The Annex (Bert Ferguson Park), 5:30-6:15 am – Speedy on Q
– 2nd F Lunch with East Memphis Millenials at Whole Foods 11:30 am – 1:00 pm – bring your own or just charge it

Friday
– Ruck Workout, The Levee (Houston Levee Skate Park), 5:30-6:15 am – Bombay on Q
– Running Workout, The Barracks (Parking lot at Zach H Curlin & DeSoto), 5:30-6:15 am – Bottomless on Q
– Ruck Workout, The Morg (WJ Freeman Park), 5:15-6:15 am – Gus on Q

Saturday
– Ruck Workout, The Mothership (Shelby Farms – FedEx Event Center Lot), 5:30-6:30 am – Heavyweight on Q
– Bootcamp Workout, The Mothership (Shelby Farms – FedEx Event Center Lot), 7:00-8:00 am – Cheesesteak on Q

Q School at the Bermuda Triangle

THE SCENE: 88 degrees and slightly rainy

F3 WELCOME & DISCLAIMER:   DONE!  Being Q school, YHC definitely emphasized the disclaimer and welcome

WARM-O-RAMA:

SSH IC x20
IW IC x20
ISW IC x20
SSH IC x20 (Last 10 done in silence to work on Cadence.  Pax failed the test.)
Penalty burpees x10 (Thanks Beauty Shop)

THA-THANG:
Elevator: Pax moseyed up the Berm to the running trail. Pax performed exercises at quarter mile intervals. YHC highlighted “string of pearls” and “getting the 6”. Exercises were as follows:
Start: 10 Burpees
1/4 Mile: 10 Burpees, 20 Merkins
1/2 Mile: 10 Burpees, 20 Merkins, 30 BBS
3/4 Mile: 10 Burpees, 20 Merkins, 30 BBS, 40 Squats
1 Mile: 10 Burpees, 20 Merkins, 30 BBS, 40 Squats

MARY:
American Hammer IC x20
Gas Pumps IC x20
ABC’s

COUNT-OFF & NAME-O-RAMA
13 pax!!  2 Willy Lomans and 1 FNG- Clutch

CIRCLE OF TRUST/BOM:
Jesus gives us many examples and sayings about how to live our life.  However, he boils it down to a very simple command to love God and to love others.  If we simply did that in our day to day, it would change the way we live and change the way we impact our communities.  YHC challenged pax to love God today.  Reading His Word, talking to Him thru prayer, worshipping Him in song are all options. Go out of your way today to love others.  Stop and help fix a tire on the side of the road, or help someone with groceries or say an encouraging word.  Lets be HIM that impact our community and love our God today.

MOLESKIN:
YHC smoked hisself on Q.  Absolute foolishness.  Really encouraged by our Willy Lomans (Cubbie Blue and Maestro) for posting while at a church conference with their families.  It was a blessing to have them. Beauty Shop thru a fit cause his cousin(FNG) got a “cooler name” than him.  I reject that notion!  Have you not been to a beauty shop?  Very cool place…for women.

ANNOUNCEMENTS:
GrowRuck was mentioned… in spirit.

Better Late than Never Ruck the Parking Garage with Coupons

THE SCENE: It was 67 degrees out there
F3 WELCOME & DISCLAIMER

  1. Welcome: I am not a professional
  2. You are participating at your own risk
  3. You are responsible for your own wellbeing
  4. You are here voluntarily, and you are not paying to be here
  5. Know your limits and do the best you can, all exercises can be modified and are only suggestions.
  6. We will be using coupons today

WARM-O-RAMA:

Since it was National Running Day or Runners Day or something like that, we ran a quick lap around the parking lot so we could get our participation trophy (thanks Cowbell for the heads-up on that, I think)

Rucks Down

  • SSH IC x 15
  • IW IC x15
  • Forward Arm Circles (SLOW) IC x 15
  • Backward Arm Circles (SLOW) IC x 15
  • SSS (Side Straddle Squats) IC x 15
  • Seal Jacks IC x 15

HOLD RUCK OVERHEAD FOR 2 MINUTES

Rucks Up

PLANK FOR 2 MINUTES

  • SSH IC x 15
  • IW IC x 15
  • Hillbillies IC x 10
  • Squats IC x 10
  • Merkins IC x 10
  • Squats IC x 10
  • Overhead Press OYO x 10

 

THA-THANG:

GRAB CMUs and Sandbags and Let’s Go

We moseyed over to the Parking Garage………..

Climb up the stairs (everyone has a coupon) (everyone gets a turn with the sandbag)

At the top of the stairs, drop your coupon and perform the following exercises:

  • Merkins OYO x 10
  • Plank Jacks OYO x 10
  • Mt. Climbers IC x 10
  • Burpees OYO x 5
  • Squats IC x 10
  • Overhead Press OYO x 10

Grab your coupon & proceed down the stairs

  • Merkins OYO x 10
  • Squats IC x 15

Go to front entrance and go up the ramps to the top with coupon

  • Merkins OYO x 10
  • Squats OYO x 20

Climb back down the stairs

  • Merkins OYO x 10
  • Squats OYO x 20

Go to front entrance and fast walk up the ramps – at the top of each ramp stop and do

  • Merkins OYO x 10
  • Squats x 20

At top – commence with Bear Crawl Ring of Fire

Mosey over to the side of the top parking garage (yeah or something like that)

Bear Crawl from one side to the other

Mosey back to the top of the stairs

MARY:
 Flutter Kicks IC x 15 (holding rucks overhead)

I think that was it………………

COUNT-OFF & NAME-O-RAMA
7 PAX, 0 FNGs (Gepetto, Soybean, Bombay, Bookworm, Tomb Raider, Blart, Rabbit)

 CIRCLE OF TRUST/BOM:

Proverbs Chapter 6

Focused on 3 sections of Proverbs Chapter 6

  1. Verses 6, 9-10 – spoke about the ant and how strong and hard-working it is and that we should be the same
  2. Verses 20-23 – shared about the fact that we should instruct our children to respect us as the authority God put over them and raise them to love the Lord
  3. Verses 16-19 – shared about these 7 things which the Lord specifically called out that he HATES and how we need to be intentional not to adhere to these things.

1 My son, if thou be surety for thy friend, if thou hast stricken thy hand with a stranger,

2 Thou art snared with the words of thy mouth, thou art taken with the words of thy mouth.

3 Do this now, my son, and deliver thyself, when thou art come into the hand of thy friend; go, humble thyself, and make sure thy friend.

4 Give not sleep to thine eyes, nor slumber to thine eyelids.

5 Deliver thyself as a roe from the hand of the hunter, and as a bird from the hand of the fowler.

6 Go to the ant, thou sluggard; consider her ways, and be wise:

7 Which having no guide, overseer, or ruler,

8 Provideth her meat in the summer, and gathereth her food in the harvest.

9 How long wilt thou sleep, O sluggard? when wilt thou arise out of thy sleep?

10 Yet a little sleep, a little slumber, a little folding of the hands to sleep:

11 So shall thy poverty come as one that travelleth, and thy want as an armed man.

12 A naughty person, a wicked man, walketh with a froward mouth.

13 He winketh with his eyes, he speaketh with his feet, he teacheth with his fingers;

14 Frowardness is in his heart, he deviseth mischief continually; he soweth discord.

15 Therefore shall his calamity come suddenly; suddenly shall he be broken without remedy.

16 These six things doth the LORD hate: yea, seven are an abomination unto him:

17 A proud look, a lying tongue, and hands that shed innocent blood,

18 An heart that deviseth wicked imaginations, feet that be swift in running to mischief,

19 A false witness that speaketh lies, and he that soweth discord among brethren.

20 My son, keep thy father’s commandment, and forsake not the law of thy mother:

21 Bind them continually upon thine heart, and tie them about thy neck.

22 When thou goest, it shall lead thee; when thou sleepest, it shall keep thee; and when thou awakest, it shall talk with thee.

23 For the commandment is a lamp; and the law is light; and reproofs of instruction are the way of life:

24 To keep thee from the evil woman, from the flattery of the tongue of a strange woman.

25 Lust not after her beauty in thine heart; neither let her take thee with her eyelids.

26 For by means of a whorish woman a man is brought to a piece of bread: and the adultress will hunt for the precious life.

27 Can a man take fire in his bosom, and his clothes not be burned?

28 Can one go upon hot coals, and his feet not be burned?

29 So he that goeth in to his neighbour’s wife; whosoever toucheth her shall not be innocent.

30 Men do not despise a thief, if he steal to satisfy his soul when he is hungry;

31 But if he be found, he shall restore sevenfold; he shall give all the substance of his house.

32 But whoso committeth adultery with a woman lacketh understanding: he that doeth it destroyeth his own soul.

33 A wound and dishonour shall he get; and his reproach shall not be wiped away.

34 For jealousy is the rage of a man: therefore he will not spare in the day of vengeance.

35 He will not regard any ransom; neither will he rest content, though thou givest many gifts.

MOLESKIN:
First thing – don’t wait almost a month to post your backblast – I don’t recall a lot of what we did and this was a workout where I abandoned my Weinke pretty early to modify as some of the things I planned just did not work!

Second thing – ruck workouts are good for the soul.  They are hard for sure, and adding coupons makes the burn oh so much better,  but the PAX worked through the beatdown like champs.

Thirdly, I knew I was doing something right when 67% of the way through the workout Soybean grabbed my Weinke and tried to throw it off the side of the garage because I think he might have been smoked………

Lastly, I smoked myself and I am glad I did because the PAX can see that we are all struggling and working toward the same goal – to get better together!

One more item of note – thankful for the opportunity to lead my first ruck workout.  Learned more about my limits and the willingness of the PAX to always fall in and go with the flow which is one of the many things I love about F3.  I look forward to getting better at leading ruck workouts.  Rucking Rulz!

ANNOUNCEMENTS:
GrowRuck in Memphis September 21-23

More than I can bear!

THE SCENE:  Approximately 78 degrees with light intermittent showers
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 20

Imperial Walkers IC x 15

Daisy Pickers IC x 15

Baby Arm Circles IC x 10 (Both directions

Finkle Swings

Mosey around playground track

THA-THANG:

11s with Bear Crawl/Crawl Bear –

  • Bear crawl across parking lot and perform 10 jump squats
  • Crawl bear back across parking lot, place feet on curb and perform 1 derkin
  • Continue with standard 11s routine (9 jump squats, 2 derkins; 8 jump squats, 3 derkin, etc.) until all PAX get to 1 jump squat and 10 derkins.

– Bonus mosey around playground track

Circle Burp – 

All PAX stand in circle and do high knees. Going counterclockwise each PAX says “down” when he is ready and all PAX drop and do one burpee. We did this all the through twice adding a second pushup to each burpee in the second round.

MARY:

LBFCs – Little Baby Flutter Crunches (combo of flutter kick and LBCs) IC x 15

Manatee – Superman position, twist back to hold right leg with left arm hold for 30 secs. Twist back to hold left leg with right arm, hold for 30 secs. Recover.

American Hammer IC x 31

ABCs IC

COUNT-OFF & NAME-O-RAMA
11 PAX – Dewey (QIC), MIB, Sir Mix-A-Lot, Crayfish, Bottomless, Teacher’s Pet, Ergo, Pirtle; 2 FNGs – Bye Bye Birdie and One and Done;  1 Willy Loman – Cyclops (from The Fort, SC)

CIRCLE OF TRUST/BOM:

YHQ talked about the importance of honesty. We all need someone we can trust to talk about our struggles. We can go through the motions of accountability without really being honest with ourselves and others. We’ve all got to remember that we’re all human and have faults, and there are those who love us unconditionally (like God loves us) who will accept us no matter what we have to share with them.  Be honest. Don’t hide, it’s not worth it.

MOLESKIN:
Pirtle referred to this as the “I Will Destroy Your Shoulders’ Q”, but personally I’m feeling it more in my legs! Jump squats and bear crawls are a painful combination. Thanks to everyone who came today!

ANNOUNCEMENTS:
Four Eyes speaking at Second Pres. tomorrow – see Slack for more details

Battle Ropes and a Route 22

THE SCENE: I emerged from the forest and couldn’t seem to shake off the robe of humidity at 75°F.  Mental note:  Apply more Slicnut™.

F3 WELCOME & DISCLAIMER

 

WARM-O-RAMA:
SSH IC X 20
Arm Circles IC X 10 Both Arms
Daisy Pickers IC X 15
Imperial Walkers IC X 15
Plank Jacks IC X 15

THA-THANG:
Mosey to the skate park
Barney blessed us with the use of his Battle Rope.

Round 1

Every 30 seconds the PAX rotated between Carolina Dry Docks and Big Boy Situps

1 PAX starts with alternating rope slap.

Once the bell rang (30 Seconds) PAX 1 goes to Bear Balls to the Wall and then falls back in line with Rest of PAX

When PAX 1 leaves the rope PAX 2 takes over.

Round 2

Same as above but…

Route 22 (Route 66 but not enough time.

Build up to 11 – Traveling from light pole to light pole
Burpees
Jump Squats

Mosey back to flag

MARY:

Hello Dolly IC x 15
Rosalitas IC x 15
Pickle Pounders IC X 15
LBCs IC X 15

COUNT-OFF & NAME-O-RAMA
12 PAX (0 FNG) Kotters to Megatron and 1 Willie Lowman Chowda from Richmond VA
CIRCLE OF TRUST/BOM:
Encouraged each PAX to be prepared to share your faith.  There are many missed opportunities that let pass because of fear etc.  Step up and give someone the opportunity to decide for themselves.  If it was easy everyone would do it.  Preparing to go on a mission trip makes you think about it, but everyday we have the opportunity to tell others what God has done for you.  Don’t let these opportunities pass.  As my pastor says, these nudges to talk about your faith are not from your flesh and they sure aren’t from satan.  So they must be from God.  Obey or not, it is your choice.

MOLESKIN:
Barney’s rope ain’t no joke.  I haven’t done the rope in a while and I could tell.  Actually a few PAX may remember a beautiful dark wet morning at Tom Lee park where Bruce lead a BLOP.  We experienced the soggy wet battle ropes YHC aptly named them WOTs (Week old tampons).  Today our rope was dry except for the mist of sweat that they generated from each of the PAX.  Lots of mumblechatter today.  T-Claps to Megatron back from a back injury and Jasmine made the journey over from the Morg.

ANNOUNCEMENTS:
Ruck work on Friday at the Levee
GrowRuck coming in September

Triple combo with a shake

THE SCENE: cloudy and sweaty.

F3 WELCOME & DISCLAIMER

completed


WARM-O-RAMA:

SSH x 20

IW x 20

Arm Circles x 20

THA-THANG:

Triple Quarter Pounders with Cheese (CMU):

Run 25 yards, 25 derkins on CMU, run backwards to start

Run 50 yards, 50 Squats with CMU, run backwards to start

Run 75 yards, 75 Mountain Climbers, run backwards to start

Run 100 yards, 100 Shoulder Press with CMU, run backwards to start.

and again, and again

 

MARY:

No time for Mary

COUNT-OFF & NAME-O-RAMA
Captain Obvious, Commie, Green Monster, Phat Pat, Zima, Sleep Number, Wall builder, Woodpecker, Orange Julius, Granola, Hamburglar (FNG), O’Reilly (FNG)

CIRCLE OF TRUST/BOM:
Used all my words for the day

Celebrated National Vanilla Milkshake Day by eating vanilla milkshakes and vanilla butterfinger milkshakes.

Exercise in the Morning

THE SCENE: Warm but a hint of less humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Stretching, SSH, probably something else
THA-THANG:
DORA! One partner ran, slid, backpeddled, carioca’d, bear crawled and crawl beared while the other did:

  • 100 roll over merkins
  • 200 BBSUs
  • 300 calf raises

We followed that with some sprints

MARY:
Users Choice. I don’t remember much.
COUNT-OFF & NAME-O-RAMA
6
CIRCLE OF TRUST/BOM:
Stop for the one.
MOLESKIN:

ANNOUNCEMENTS:

Four Eyes is speaking Thursday morning at 2 Pres.

Takeover of Annex…sorry Slots

THE SCENE: Great morning in the gloom with sunshine and low humidity (I think) for a takeover since Slots isn’t here. Speedy and I are large and in charge…well im large, the tan on the fat rolls show it.

F3 WELCOME & DISCLAIMER

Did it. Can’t sue me

WARM-O-RAMA:
SSH IC x20 4 ct IC

tempo squats x 15 4 ct IC

Imperial Walkers x 15 4 ct IC

Hillbillies x 15 4 ct IC

Mosey a warm up lap to get the legs moving

THA-THANG:

Mosley to playground
X3
Push ups
Dips
Sumo squats
Ssh til all in each set
1 Min wall sit
10 squats
1 min wall sit
x3
Quick feet hops: front to back x30 sec
Quick feet hops: side to side x 30sec
Hip toss jumps x30 sec
X2
Inverse pull ups on swings x 10
Knee swings x15
Derkins x10
bear crawl about 30 yards
Crawl bear about 30 yards
duckwalk about 30 years
Broad jumps about 30 yards
X1
Inverse pull ups on swings x 10
Knee swings x15
Derkins x10
X3.
X20 steps ups
X15 Merkins
 3 way calf raises x20 each way
Mosey to SHOVEL FLAG

MARY:
Not applicable. Most exercises should be full body if you brace core for correct movements

COUNT-OFF & NAME-O-RAMA
5 PAX; 1 FNG (Zidane)
CIRCLE OF TRUST/BOM:
YHC talked about having a rough day on Monday. Car broke down, waited on a tow truck for over 2.5 hours (90 min expected time), put in an awkward situation by false accusations.  Not the happiest times, but I tried to learn how to react to things better. Stressed my wife out so learned I had to be better. And it did get better, especially with false accusations (which evidence showed I was in the right).  While being bitter towards all involved in my head, I looked outside to see my neighbor who is starting to fade with Alzheimer’s playing catch with his 40-ish year old son. Both savoring the moment. The man had been nice over the last year to me, but turned due to the medical condition this past week. But I found out after talking to his son that he had some run ins with his kids as well. Watching the moment literally brought me to tears.  It was like watching the Field of Dreams in real time. 

Moral of my ramblings: people are going through a lot worse than I could imagine and nothing puts you in place better than reality. Be thankful for what you have and enjoy every moment, even if its playing catch. 

 

Prayer requests:

Roomba-neighbors lost mom or grandma and have been evicted. Pray they find housing soon.

Billy Blanks-Peace and discernment for he and wife on how to approach situations with love of Jesus

 

MOLESKIN:
YHC twisted his ankle trying to throw a ball and string over a limb Sunday so I figured to take it easy. Modifications were made, but we were able to get a decent sweat. Thankful for the men that came and pushed through. We do need to petition the Cordova government (bring on deannexation) to provide a toilet for when nature calls after jumping and running and what not. Thank you guys for pushing through. Wasn’t all there mentally but it was nice to be around other HIM. Thanks to Giant for praying for me and for Speedy to listen/reach out to me after.   

ANNOUNCEMENTS:
Failed to announce–GrowRuck in September and Chik Fil A day on 6/30

Short Circuit with a Splash of Merlot

F3 MEMPHIS – 19 June 2018

THE SCENE:

AO: Bermuda Triangle “The Berm”

Q: Geppetto

Conditions: 76 degrees/80% Humidity – Perfect BC Conditions

F3 WELCOME & DISCLAIMER

  • Welcome: I am not a professional
  • You are participating at your own risk
  • You are responsible for your own wellbeing
  • 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:

  • Capri Lap (Mosey around the building)
  • SSH IC x 20
  • Arm Circles IC x 10 R and 10 L
  • Daisy Pickers IC X 10
  • Cheerleaders (squat jacks) IC X 10 (I lost my notecards; I think we forgot to do this.)

THA-THANG:

  • 4-Minute Routine – All together, PAX perform Punisher Squats for 20 seconds with a 10 second Squat Hold, then 30 seconds of Full Body Extensions. Minute Two – 20 seconds of Punisher Squats and 10 second Squat Hold, then 30 seconds of Merkins. Minute 3 – 20 seconds of Punisher Squats with 10 second Squat Hold, then 30 seconds of Cross Body Mountain Climbers. Minute Four – 20 seconds of Punisher Squats with 10 second Squat Hold, then 20 seconds of Full Body Extensions with 10 second Squat Hold to finish the leg burn.
  • Mosey to the Pull Up Bars
  • One Minute Rotations – PAX perform 40 seconds of an exercise, then take 20 seconds to rest and rotate to the next exercise. There were 7 different exercises. Cycling through the 7 exercises is one round, at which point there are 50 seconds of recovery. The plan was to cycle through 4 times, but we only made it through just over halfway.
    • Pull-ups
    • Tricep Dips
    • Squat Jumps
    • Carolina Dry Docks
    • Plyo Lunges (Jumping Lunges)
    • Merkins
    • Big Boy Sit Ups

Once routine is complete, mosey back to the parking lot.

  • Sprint 8 – In order to provide much needed rest to our sore and fatigued muscles, we turned to running to further wear us down. PAX line up at a starting point and sprint as quickly as possible to an ending point, immediately walk back to the starting point, and rinse and repeat, until 8 sprints have been completed. This is done individually.

MARY:

  • Back Plank x 20-count
  • Freddy Mercury’s IC x 20
  • Boxcutter IC x 15
  • Outlaw OYO x 10 R and 10 L
  • Back Plank x 20-count

COUNT-OFF & NAME-O-RAMA

11 PAX (no FNGs) Vocals, Mothballs, Notasport, Bullwinkle, Kreuger, Water Boy, Rabbit, Green Mile, Commando, Snookie, (YHC) Geppetto

CIRCLE OF TRUST/BOM:

Generosity

Zacchaeus in Luke 19 went from defrauding people before he encountered Jesus to paying them back 4 times. Jesus revolutionized his life and it showed in his generosity.

Contrast the Rich Young Ruler from earlier in Luke, who was exceedingly sorrowful at the thought of giving up his wealth to follow Christ.

We should give in a way that actually causes us sacrifice.  In 2 Samuel, David was going to make a sacrifice to the Lord, and a king offered to give him all he needed for the sacrifice, but David refused to take it, because he did not want to offer up something to God that didn’t cost him anything.

MOLESKIN:

Welcome back, Water Boy, 51 years old, RESPECT. My biggest takeaway is that a BC does not have to be perfect, just challenging. Then when the challenge is almost too much, it is the encouragement of the brother to the left or right, who helps me meet and beat the challenge. Thanks to the F3 Brotherhood for pushing, pulling, picking up, encouraging, and rooting for the guys around you. I heard some great encouragement throughout the BC from several HIM. When I could process my thoughts, I heard shouts of encouragement from Snookie, Rabbit and Notasport. Good work, Men! Also, shout out to the Splashers of Merlot (or Merlotians?) for hopping right back into the BC and finishing strong.

ANNOUNCEMENTS:

  • Service Project: Chick-fil-A Family Picnic and Field Day on 6/30/18; see O Positive for details.
  • GROWRUCK is coming…9/21-9/23.

J-E-N-G-A

THE SCENE:

The Berm: Hot, humid and miserable

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

WARM-O-RAMA:
*SSH x 18 IC
*IMPERIAL WALKERS (moving in a circle clockwise as a unit) x 18 IC
*HILL BILLIES (moving in a circle clockwise as a unit) x 18 IC
*BURPEES x 18 IC

YHC led PAX on a lil’ mosey from the parking around the nearby senior center building and back to STARTEX

THA-THANG:  Why is Cap’n Merkin here?
Part 1
>YHC had the PAX form a circle.
>YHC reached inside Cap’n Merkin’s cranium and pulled out a lil’ bitty Jenga set
>YHC had PAX hold Plank whilst YHC built Jenga Tower
>YHC ‘splained rules to PAX:

 

  1. Taking turns in a clockwise rotation, 1 by 1 (starting with YHC)…PAX would Bear Crawl from the circle’s perimeter to the center of the Circle where the Jenga tower was located. Using only 1 hand, after removing and replacing 1 Jenga piece, this solo PAX would Crawl Bear back to his spot in the circle as the next solo PAX Bear Crawled to the center.  While 1 PAX was working the tower, the remaining PAX were performing a specific exercise, OYO, AMRAP until the Jenga tower fell.
  2. Exercises were assigned to the PAX, in this order: 1st attempt at tower until it fell=Merkins, 2nd attempt=Big Boy Sit-Ups, 3rd attempt=8-ct Body Builders then 4th attempt=Mtn Climbers Omaha’d to Jump Squats.
  3. When the tower fell, the PAX, as a unit, would perform Burpees for a designated number of reps, as follows: 1st fall=5 Burpees, 2nd fall=10, 3rd fall=15 then 4th fall=20.
  4. In addition to performing group Burpees, YHC led the PAX on a mosey lap around the building after every time the tower fell.
  5. Ex: YHC Bear Crawled to center, removed/replaced tower piece and returned to his spot via Crawl Bear.  PAX, went, 1 by 1 to center and did the same. Remaining PAX perfomed Merkins, OYO, AMRAP.  Once the PAX successfully made multiple attempts the tower fell the 1st time…PAX as a group performed 5 Burpees, OYO.  Immediately, YHC led the PAX on a 1 lap mosey around building. As the PAX came straggling back in the the circle to start the next round, YHC used those few seconds to re-set the Jenga tower of pain. YHC announced next exercise to be performed (Big Boy Sit-Ups) by the PAX.  Picking up where the PAX left off, next PAX in rotation Bear Crawled to center, etc. Upon 2nd fall…PAX performed 10 Burpees and did a lap around the building. Etc…
  6. PAX completed 4 Rounds until time for Mary

MARY:

*Flutter Kicks x18 IC

COUNT-OFF & NAME-O-RAMA:
16; Lil Nicky, Gepetto, Situation, Yard Sale, Commando, Snookie, Napster, Shortboard, Houdini, Tomb Raider, Beauty Shop,  and O Positive (YHC); 4 FNG: Chariot, Pipe Bomb, Hazard and Van Gogh.

CIRCLE OF TRUST/BOM:

Rinsed and Repeated from Mothership Q on 6/16/18:

F3…has changed YHC’s life.  In so many ways to count.  YHC shared how Q’ing has helped build a renewed confidence in YHC’s ability to lead.  YHC highlighted how he struggled with recent anxiety over a large project-and I mean LARGE-at work but by asking for his own 15 year old son among others,  to pray for him-settled into a state of assured, self-confidence that F3-by God’s grace-has helped prepare him to tackle the project at hand.  And he did just that.  For that, YHC feels it a true privilege to lead a bootcamp with his brothers as he sees and feels his personal leadership developing, in the gloom which is carrying over into many other areas in his life, personally and professionally.  Admittedly, YHC is very intentional to step up and Q x1/week.  Being the Q-to YHC-means being ‘fully present’ and owning the opportunity.  Failure and fear to fail-Q’ing a workout-should not deter a man from Q’ing.  YHC challenged the PAX to step up and lead if they never have.  To step up and lead if it has been awhile.  Step up-with confidence-and lead their families, companies and communities.  #FreedToLead

Also reminded the PAX of the F3 Mission and the reason why the F3 Mission is important to remember.  With 394 and counting with the 4 FNG from this morning at the Berm, alone, it has become increasingly evident that not many can confidently and accurately recite the Mission and Core Values.  YHC challenged the PAX to consider, “Don’t get caught up ‘in the current’ (posting to work-outs out of habit) if you don’t know why you are ‘in the water’ in the first place. FNG numbers are boomin’.  Great things on the horizon for F3-Memphis. AYE!

**PAX prayers were lifted up.

MOLESKIN:
This work-out was something new and it was CSAUP.  Period.  Effective but completely stupid and utterly pointless.  And a little fun, too.  T-claps to Beauty Shop for bringing 3 FNG’s and Lil’ Nicky for bringing 1. Well done, brothers.

ANNOUNCEMENTS:

  • Service Project: Chick-fil-A Family Picnic and Field Day on 6/30/18; see YHC for details.
  • GROWRUCK is coming…9/21-9/23.