Highlights for the week: Thin Mint and Puddle Jumper VQs! Lots of Black Ops options this week. Iron PAX Challenge returning in September. SYITG!
Chance Favors the Prepared Mind
THE SCENE: Muggy, humid and warm. Preruck with Blue Collar and picked up an FNG-Twilight.
F3 WELCOME & DISCLAIMER
Disclaimed
WARM-O-RAMA:
Imperial Walkers IC 15, Hillbillies IC 15, Windmills IC 15, Overhead Claps IC 15.
THA-THANG:
Mosey around the Morg going through a cycle of exercises: 5 Burpees, 10 SSH, 15 Merkins, 20 lunges (1 is 1), 25 Air Squats. Repeated the cycle 3 times to the Pavilion where we performed 15 dips IC and 20 step-ups OYO. Cycle repeated, Indian run to Startex, 5 Merkins at the side parking lot.
MARY
1 Minute Plank, Dead Bugs (Potter), Flutter Kicks (Commie), BBS IC 15, WWI situps IC 20.
COUNT-OFF & NAME-O-RAMA
Gym Shorts, Potter, Miracle Ear, Choker, Ratio, Esquire (FNG), Commie, Woodpecker, Sleep Number, Orange Julius (QIC).
CIRCLE OF TRUST/BOM:
Preparation
The Bible speaks regularly about preparation:
Matthew 24:44 – Therefore be ye also ready: for in such an hour as ye think not the Son of man cometh. Hebrews 11:7 By faith Noah, when warned about things not yet seen, in holy fear built an ark to save his family. By his faith he condemned the world and became heir of the righteousness that is in keeping with faith. 1 Corinthians 16:13 Watch ye, stand fast in the faith, quit you like men, be strong.
We should be prepared in our lives as best we can with our God-given resources and abilities. A few essentials of preparedness should include:
-updated resume in the event a new job is needed (and best to find new employment while still employed).
-6-12 months of living expenses saved in the event of an emergency.
-Supplies around the house including several weeks food resources.
This is just the tip of the iceberg and not comprehensive; nor is it meant to make us doomsday preppers. But Joseph spent 7 years filling the granaries of Egypt with enough supplies for 7 years of famine. We should do likewise.
MOLESKIN:
FNG-Esquire came out from the Mens Health article
ANNOUNCEMENTS:
See Slack
40 Minutes of Hell
THE SCENE: Gloomy with lots of morning dew on the grass at Blazing Saddle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Wind Mills IC x 20
American Hammer IC x 20
Mosey down drive and back
THA-THANG:
Partner up on the grass field next to Tennis Courts. Partner 1 performs exercise while partner 2 backpedals 50 yards and runs back. Alternate after runs.
- Burpees x 150
- Squats x 300
- Big Boy Situps x 150
- Arm Circles x 300
- Merkins x 150
- Imperial Walker x 300
MARY:
N/A
COUNT-OFF & NAME-O-RAMA
9 PAX: Hot n Ready, Webelo, Speaker, Boudreaux, Mongo, Woody, Billy Blanks, Sparky, Pops
CIRCLE OF TRUST/BOM:
Be intentional and think before acting.
MOLESKIN:
That field next to the tennis courts can be miserable or awesome depending on your point of view. Plan to be wet and covered in grass if you use it.
Doracides and the Snake Tube
THE SCENE: Hot and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 25
Abe Vigoda IC x 10
Imperial Walker IC x 15
SSH IC x 25
THA-THANG:
Mosey to large parking lot by the football field with 3 coupons (60lb Sandbag, 45lb Iron Tube, 30lb Iron Tube). PAX were tasked with figuring out how to get them there and to stay together.
Doracides: Partner up for cumulative 100 Merkins, 200 Big Boy Situps, 300 Squats while alternating partner sprints 25 yds – 1 Burpee – sprint back, 50 yds – 2 Burpees – sprint back, 75 yds – 3 Burpees – sprint back. Switch after 1 partner completes the entire series of sprints/burpees.
Indian Runs (2 teams) around the parking lot carrying heavy weight
Mosey to Shovel Flag
Parking lot races
MARY:
LBCs IC x 25
Merkins IC x 15
SSH for remainder of time
COUNT-OFF & NAME-O-RAMA
19 PAX (Pronto Pup, Halpert, Carter, Finkle, Nature Boy, Pebbles, Meter Maid, Boudreaux, LinkedIn, Peeping Tom, Dial Up, Money Bags, Quachita, Coach K, Take Cover, Roots, C-Lo, Slicnut, Pops
CIRCLE OF TRUST/BOM:
Emotions got a hold of me today talking about the passing of Backseat’s father as it drums up memories of personal loss. Appreciate the people in your life because they could be gone in an instant.
MOLESKIN:
I appreciate every one of y’all. Thanks for being there this morning.
ANNOUNCEMENTS:
Backseat’s Levee Q on Wednesday 8/21 is one not to miss
Oklahoma part 2
THE SCENE: Soggy and 75. Soggy from humidity, no rain in the last 5 days.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC
Imperial Walkers x 10 IC
Merkins x6 IC
THA-THANG:
Oklahoma – divide the PAX into two teams. Shirts and skins. Pick Captains. Captain sends 1 or 2 men depending on the need. Each PAX must go at least once before another goes twice.
1v1, winning team takes a victory lap, loser’s team does burpees
Sprint (5 burpees)
Longest throw (6)
Sprint (7)
Longest Punt (8)
Sprint (9)
Longest Catch (10)
Sprint (11)
Pattycake merkins (team with most in 45 seconds) (12)
Sprint (13)
Sprint (14)
Line up tallest to shortest, divide into two teams
Relay race. Losers do 15 burpees
Captain of the losing team gets to pick double or nothing. He elected double. His team lost again (by a hair!) – 30 burpees
MARY:
4 corners of Mary – focus on form, low reps
Flutterkicks x7
Hello Dolly x7
Freddie Mercury x7
Jane Fonda x7
We ran by clockwork hill and had some time to spare, so we got in some clock merkins x6 IC and held a plank for our last 45 seconds.
COUNT-OFF & NAME-O-RAMA
13
CIRCLE OF TRUST/BOM:
Does the most important person in your life know that they are? As men, we often get caught up in the competition of life. Most often, its good things that just aren’t designed to be ultimate things (read: work). Take a step back, identify what’s most important and make that your priority.
MOLESKIN:
Competition pushes men a lot harder than anything else I’ve seen. Great to be with my Arcadian brothers. Great AO.
ANNOUNCEMENTS:
Iron PAX is coming. Get ready
Lair 8/15/2019
THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 25 IC, Shoulder Press – 15 IC, Arm Circles – 15 IC, Tempo Merkins – 10, Slow DP – 10 IC, Mosey around parking area back to Flags
THA-THANG:
Bear Crawl 123 on the hill, 100 Merkins, 200 LBC’s, 300 Squats
- Mosey to hill for instructions. QIC picked the partners and gave instructions.
- P1 will bear crawl up hill and crawl bear back while P2 performs 100 Merkins
- Repeat with 200 LBC’s
- Repeat with 300 Squats
- Tempo Merkins – 10
- Keep partner for Bear crawl races on the hill for 3 rounds
- 6 count Burpee – 10 IC
- Mosey with purpose to the flags
- CMU work 25×4 of the following
- Overhead press – 25
- Curls – 25
- FC – 25 (2 is 1)
- Lunges – 25 (2 is 1)
MARY:
FC – 10 IC, MC – 10 IC , SSH – 25 IC
COUNT-OFF & NAME-O-RAMA
12 PAX, Dial-up, Tremor, Sideline, Skids100, Birds are Real, Twitty, Hello Kitty, Iced, Pops, Stephen King, Peeping Tom, Nature Boy
CIRCLE OF TRUST/BOM:
Prioritize what is important right now. Our kids are back in school and we need to help our M’s and 2.0’s. Be 3rd and not 1st! Easier said than done sometimes. God Bless all the PAX in F3.
MOLESKIN:
Psalms 121.1
I will lift my eyes to the mountains; From where shall my help come?
ANNOUNCEMENTS:
GoRuck Vietnam is coming soon! Find someone and train. Also, IronPax will be here soon.
Elvis Turns 84
THE SCENE:
Thankfully much cooler than the day before. 8/14
F3 WELCOME & DISCLAIMER:
Done.
WARM-O-RAMA:
10 IC Daisy Picker
20 IC Arm Circles
20 IC SSH
Mosey around the parking lot
THA-THANG:
Met on the track for a Merkin Mile – we celebrated Elvis with his music (over the speaker) and 84 Merkins are we made our way around the track.
Stopped at the Coupon center and picked up coupons
Partnered up
One partner ran around the building while the other worked on 84s of the following:
Merkins
Squats
Carolina Dry Docks
Lunges
Dips
Big Boys
Bobby Hurley
Finshed up with a 1 minute plank
COUNT-OFF & NAME-O-RAMA
13 PAX – Big Combo, Photo Shop, Mudpants, Lipton, 2 WL from F3Nashville Crieve Hall: CCR and Papa Giorgio, Yardsale, Mayberry, Flatland, (missing one PAX-phone video malfuntion) and Laettner (QIC) 2 FNGs – Tebow and Vandelay from Nashville.
CIRCLE OF TRUST/BOM:
We talked about two different concepts of time, Chronos and Kairos. Chronos is time as in the time it takes to complete a task. Kairos is time in the sense of a moment in time or the quality of time spent with family, etc. Q encouraged the PAX to seize the moment and remember that we only have a short time on this planet so create your own moments that matter.
PRAYER REQUESTS:
Prayed for all PAX who are going through difficult times; loss of loved ones, divorce, etc.
Beetus VQ 8/12/2019
THE SCENE: The Morg
F3 WELCOME & DISCLAIMER
Disclaimed
WARM-O-RAMA:
SSH, among other.
THA-THANG:
Use of a deck of cards. Each card represented a different exercise. Pax took turns drawing 1 card. There was then a sprint 50 yards with 15 merkins in between. Exercises consisted of burpees, merkins, squats, lunges, jumpm squats, among others.
MARY:
BBS, among others.
COUNT-OFF & NAME-O-RAMA
Woodpecker, Sleep Number, Too Tall, Crevasse, Topanga, Flobee, Test Tube, Ratio, Choker, Birds are real, Carport, Orange Julius, Beetus (QIC)
CIRCLE OF TRUST/BOM:
Topic was brotherhood.
ANNOUNCEMENTS:
See Slack
F3 Memphis 2-Year Anniversary Celebration
It was a special honor to lead 116 of the greatest HIM in the F3 Memphis Region this gloom out at their 2-Year Anniversary. Thank you Soybean and the rest of the PAX who decided to remove themselves from the fartsack to join YHC and celebrate this epic milestone. There were also 29 PAX who came early for a Ruck and others who PreRan.
At 0700 we took a mosey over to the FedEx Event Center Circle and began with the F3 Disclaimer and the following:
WARMUP
We began with a quick warmup by performing the following in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, 10 6-Count Burpees.
THE THANG
We began this morning by taking a short mosey over to the back of the FedEx Event Center on the lake side at the concrete ledge and benches for a series of the following in cadence: Irkins, Dips, Step-Ups, and Derkins (Regular first and then wide armed).
Then we took a short mosey over to the Music Pavilion to kick off the football season with a little bit of summer conditioning. We did 7-Burpees, 7-Merkins, & 7-Squats 7 times. When we were finished we felt like all we wanted to do with football was sit on the couch and watch.
Looking at my watch we still had 19-Minutes to go. Ugh!
Then YHC asked the PAX mosey back towards the COT to continue the workout near there. At this point we performed a series of 11’s with Star-Jumps (Bombjacks) at the top and Pike Merkins (CDD’s) at the bottom.
The final short mosey took us back to the COT for the countarama, namarama, FNG Naming and most importantly BOM.
All PAX did awesome today. It was a great morning to be with you all. I appreciate the warm welcome and great hospitality.
Great work was put in by all PAX in attendance today. You all have something to celebrate today. Good health and great brothers to lean on. Now go out and spread F3.
MOLESKIN
Today we discuss a lot about the Mission of F3, the 5 Core Principles and the F3 Credo. They are listed below:
Mission:
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
F3 Credo:
Leave no man behind, but leave no man where you find him.
Discussed with the PAX was the D2X which is where your Dolphin and you Daffodil align with each other. For more on this take time to read about it in Freed to Lead.
Dolphin-The Task a person was born to do best.
Daffodil-The people-group each person was born to Serve.
D2X-The Task formed by the intersection of a person’s Dolphin and their Daffodil.
Every man has a D2X. What each of you must to is to determine what your Dolphin and your Daffodil are and do your best to ensure those two intersect to make the most IMPACT in your community. Aye!
ANNOUNCEMENTS
Read Your Newsletter.
PRAYERS/PRAISES
Prayers and praises were shared and lifted up by YHC.
You’re All Shooting Stars to Me at the Annex
THE SCENE: Not to bad. The soupy air of Memphis is chilled and ready to enjoy. Really Dewy. Can’t wait to end one of these with dry socks.
F3 WELCOME & DISCLAIMER: Administered! And again for Rosetta Stone.
WARM-O-RAMA:
SSH IC x 20 (because we have rules)
Imperial Walkers IC x 20
Windmills IC x 20
Arm Circles FWD IC x 20 (Keep arms up)
Arm Circles REV IC x 20
THA-THANG:
See if you can guess the theme faster than the PAX this Morning! Hints in Bold. Gomer was a curious one, having a peek at the 3 cardboard signs I made the night before, now scattered near the NE corner of the Annex like a corrugated Triptych sloppily hurled at a hillside.
Mosey’d around the 1/4mi loop and argued about whether it’s a 400meter loop and not a 1/4mi loop. After completing one orbit, PAX gathered at the east end of the lot for AMRAP #1 to the tune of the Meteora album by Linkin Park, which was also the first album I bought with my own money. Sorry I’m late to that particular party, Speedy and Grimace. 8 minutes of the following:
Plank Jacks x 10
El Capitan up the hill to the swings (Like a deep Lunge walk)
Russian Twists x 10
Squat Jumps x 10
El Capitan backwards down the hill
Imperial Squat Walkers x 10
Derkins x 10
Another orbit round the loop up to the pavilion (after I had to get my shout on) and PAX picked out picnic tables for AMRAP #2. Another 8 Minutes:
Mario x 10 (Mostly done as step ups, because of all the dew we had accumulated)
Elevated Merkins x 10 (using the benches)
Tricep Dips x 10
Elbow Plank x 20 seconds
Obamas away from the pavilion until you hit 20 Merkins then
Reverse Lunge back until you have pavilion roof over you
The PAX started asking why I wasn’t calling the Elevated Merkins Irkins (short for incline Merkins). I said because it would upset the acronym. It was at this point that the PAX figured out the theme was the Meteor shower we had this week. Their reward was another loop! End at the east lot again. 6 minutes left for AMRAP #3:
Smurf Jacks x 10
Hillbillies x 10
Outlaws x 10
WWII Situps x 10
Everest up the hill
REVerest back down (Everest Backwards)
They only got done with one round before the timer went off. In addition to just spelling PERSEID METEOR SHOWER, I also stuffed as many Plyometric exercies into tha thang as I could. Plyometric exercises focus on burst of energy and usually have some kind of “shooting” action, in honor of the the shooting stars.
MARY:
OYO Limping back to STARTEX
COUNT-OFF & NAME-O-RAMA – 6 PAX
Gomer, Gun Show, Rosetta Stone, Lager, Speedy (AOQ), Roomba (QIC)
CIRCLE OF TRUST/BOM:
A reiteration of what Barney said a few weeks back about getting home and finding the energy to spend time with your family. I recounted that I’d been sleeping terribly this week and my 2.0 wanted to get up in the night and see the shooting stars this week. I was going to bed on the last night of the meteor shower not really intending to see them, but when my son woke up anyway around the start of the visibility window, I found the energy to take him in the back yard and do some literal stargazers with him. We saw 2, and his excitement more than made up for the sleep lost. Point is, HIM, your family is your first ministry, so dig deep for them.
Prayers for Rabbit’s 8th, and Gomer’s friends.
MOLESKIN:
So the last time I did AMRAPs, the whiteboard failed. Cardboard signs were way better and were hoboriffic! Must remember to bring a flashlight to point at them though, especially with the sunrise starting to shift. I had a much easier time leading this morning, and I think I’m feeling at ease commanding such hard exercise routines. The lunges and squat variants we did were brutal though.
PLC had awesome discussion about boat racing (I call drummer!), Banana blight, Japanese, and Books. Also Gun Show got hissed out by some Geese.
ANNOUNCEMENTS:
2 year convergence at the Mothership. Freed to bring PLC Goodies. If you’re reading this and it’s still friday, the 16th, shut this off, go lay out your clothes, and go to bed now. Ghost flag will be there, so Trashville, come and claim it if you dare!