Looks like a lot of rain this week. Good thing we’re not wimps looking for excuses! CANTORE!
Three PAX will step into their new lives as F3 Qs (Part Timer, Soulja Boy, Browns). Who will be next?
We’re doing an extended ruck Saturday to get miles in. Details below.
*F3 MEMPHIS VAPE SESSIONS*
Our first ever VAPE session will be this Saturday after bootcamp. Full details here. A Kiper is defined as “A fartsacker that critiques but never Qs.” Don’t be a Kiper. If you want to be invested in this crazy thing we have going on and make it better, step 1 is to start Q-ing workouts, step 2 is to come to these VAPE sessions.
THE SCENE: So hot and “moist” we were choking on air (63ish…) – Part Timer on VQ!
F3 WELCOME & DISCLAIMER Part Timer on top of the Disclaimer!
Side Straddle Hop x20 IC
Windmills x10 IC
Van Damns x10 IC (sort of) – Made up exercise by PT whereby we looked like 3 year olds fighting oddly shaped little people on all sides of us
High Knees x10 IC
Bloody Mary Go Round
There are 4 stations around the Shovel Flag, each with a stationary exercise and a “traveling” exercise. PAX evenly break up into 4 groups. One group at each station. The group must perform the stationary exercise AMRAP while each PAX takes a turn traveling to the flag and back. Once all PAX in a group complete the trip to the flag perform Side Straddle Hops until all groups are in. Then Mosey to the next stop on the circle of pain.
1st Station – Squats & Spider Crawl
2nd Station – Angle Grinders & Squat Jumps
3rd Station – Burpees & Bear Crawl
4th Station – Merkins & Squat Lunges
We went two full revolutions and 3/4 of a third one before Q called time for Mary.
Pickle Pounders x10 IC
Baby Makers x10 IC (Pastors obvs have more free time for LP9)
High Freddy Mercurys x10 IC
Low Plank Hold (10 count, repeat 20 count)
Shoestring took us to school at the end with a little ABC’s.
COUNT-OFF & NAME-O-RAMA
12 PAX, no FNG’s
CIRCLE OF TRUST/BOM:
Great word by Part Timer – Hebrews 5:12-6:1 – We are encouraged by the work F3 does for our bodies and minds, but we can’t forget to push ourselves in our walk with God to grow into the image of Christ. Don’t fartsack your spiritual life! Our bodies will eventually whiter, but our soul work will go on into eternity.
Phat Pat was a jerk and kept moving the flag on Soybean, but Beans liked it. War Daddy Kate was pushing hard and inspiring the PAX. Shout out to Stitch who was the scariest looking spider on the last round of pain. Part Timer has not taken kindly to the Pastor jokes and punished the PAX accordingly this gloomage.
VAPE session this Saturday for Coffeeteria
Prayers Soybean’s Mom & Choker’s friends (who lost a baby)
Remember victims in Florida and a Russian church shooting
Soulja Boy VQ this Thursday!
CIRCLE OF TRUST/BOM: “But be doers of the word, and not hearers only, deceiving yourselves.” (James 1:22)
“Christian life is action: not a speculating, not a debating, but a doing. One thing, and only one, in this world has eternity stamped upon it. Feelings pass; resolves and thoughts pass; opinions change. What you have done lasts–lasts in you. Through the ages, through eternity, what you have done for Christ–that, and only that, you are” — Frederick W. Robertson, from
HIM are men of action. We become what we do–we are the sum of our habits. Practice the discipline of action this week. If there nagging open items on your to-do list–just jump in and do them. If you’ve been falling behind in your duties to your wife, call the sitter and take her out. If you’ve been in a rut at work, reinvigorate your trade by doing everything with excellence and take on a special project. If you’ve been putting off a tough conversation, just make the call.
Be a man of action this week.
Squat focus was intense–PAX handled it like champs to get the week started right. Lessons learned: for newer moves, practice your cadence to make sure it sounds right and to measure the right pace. For a few of the moves, my count was off and inconsistent.
Upcoming VAPE session Saturday following Mothership BC.
THE SCENE: 59°F, 49% Humidity, Wind Speed 10.4mph SSE F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Picked a playlist… THA-THANG:
Mosey from the parking lot across the Big River Crossing (1.0mi)
“Don’t play your music so loud, those Sad Clowns might think you’re an @$$hole.”
Mosey down the ramp to the WC’s (.25mi)
“I drank too much water. I need to pee.”
10x Single Leg Step-Ups on the Man-sized CMUs, 10x Flapjack
Mosey under the bridges back to the River (.65mi)
20x Toilet Squats M-CMUs
“My block is too tall, I can’t get low enough.”
10x Front Squat w/ Over-head Press, River Coupon (Rock)
Mosey back to Dacus Lake Rd (.42mi)
10x SSH IC
20x Inclined Merkins
Mosey to the bridge pillars (.12)
5x Up-n-Overs (~6ft wall)
“We can’t do them EVERY time, Hitch.”
Mosey up to the half domes (.38mi)
15x Plank, feet on dome, walk down to left, up, down to right, up
10x Plank, hands on dome, walk down to left, Merkin, up, down to right, Merkin, up
15x PAX 1 – BBS sitting on dome, PAX 2 Planking on ground with feet on PAX 1’s feet for counterweight
“We better get out of the way of these cyclists. They look like they mean business.”
Mosey back across the bridge to the car (1mi)
“Wow that downhill was nice, but now it’s uphill and it sucks.”
Mary-d before we returned from Arkansas. COUNT-OFF & NAME-O-RAMA
4, Tater, Four Eyes, FNG (Burro), Hitch CIRCLE OF TRUST/BOM:
Talked about community and being intentional with where you are and who you are around. The harvest is plenty but the workers are few. Good thing God gives us grace with our limitations. MOLESKIN:
Tom Lee Park connects to the Big River Crossing via Martyr’s Park
::brooding foreshadow of a ruck-sim:: ANNOUNCEMENTS:
THE SCENE: Soggy, soggy, soggy. Light raining conditions with puddles and mud abounding.
F3 WELCOME & DISCLAIMER
SSH IC X 30
Good Mornings IC X 10
Hillbillies IC X 15
Mountain Goats IC X 10
Squat Jumps X 10
Annie IC X 10
Finkle Swings X 10 on each
Scorpions X 10 on each
Heisman shuffle X 10
Integrated mosey to playground area (~1/2 – 3/4 mi)
Lunge Walk w/twist Mosey Front facing leg over hurdles Mosey
Broad Jumps Mosey
THA-THANG: Complete all exercises as quickly as possible:
STATION 1: OUTHOUSE/PLAYGROUND ENTRANCE
Partner sets (combined reps):
Box jumps X 200 (MOD: Step-up) Dips X 100 (MOD: Dips on ground)
Body-builders X 80 (MOD: Burpee) Wall Push Ups X 40 (MOD: C. Dry Docks)
Plank hold until all-in
STATION 2: LONG FIELD TOWARDS “GO APE”
Partner carries down and back X 2
Brisk Mosey back to flag at starting position (~1/2 – 3/4 mi)
Captain Thor (1:4; 1 BBSU + 4 American Hammer = 1 rep) – Made it to 8:32 at the buzzer (180 total reps).
COUNT-OFF & NAME-O-RAMA
16 PAX | No FNG’s
CIRCLE OF TRUST/BOM: A general shout-out of appreciation, recognition, and encouragement to the PAX, especially the new(er) guys who are staying consistent. The more times guys regularly post, the stronger our accountability magnet becomes. Big time praise for Orange Julius who fought through merlot splash to finish strong. Congrats to Choker, Green Monster, and Snookie for their induction into the illustrious Club 345. Momentum builds as the snowball (1) gets larger, and (2) moves faster and faster down the hill. Let’s keep adding PAX into the funnel and posting as much as possible during the week to keep F3 Memphis “full steam ahead.”
MOLESKIN: QIC continually impressed with the perseverance of the PAX through a tough BC and adverse weather conditions. 16 PAX is a solid number on an especially gloomy Saturday morning. “The Thang” was a gasser–there was enough meat on the bone for all to be challenged. Partnering up and sharing the load between the pairs reinforced the importance of bearing our brothers’ burdens and pushing each other to our limits. Partner carries cemented the unspoken lesson.
ANNOUNCEMENTS: VAPE session NEXT Saturday (2/24) immediately following Mothership BC.
THE SCENE: 44.1° (WC 40.1°), 76% Humidity, 10 mi visibility, 8:00PM F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Somewhere the preacher must have a kind of fire shut up in his bones. THA-THANG:
Mosey to Skate Park (.6mi)
Mosey to the Parking Lot (.6mi)
20x CMU Swings
20x CMU Curls
20x Toilet Squats
20x Front Squats (CMU front racked, elbows to knees)
Mosey to the Skate Park (.6mi)
10x Big-Os (check the Exicon soon), 10x Flapjack
Mosey to the Alley (.4mi)
Mosey to the Top (.1mi)
Mosey to the Parking Lot (.7mi)
30 seconds of 6″
10x Leg Raises
10x Jane Fondas, 10x Flapjack COUNT-OFF & NAME-O-RAMA
Soybean, Hitch CIRCLE OF TRUST/BOM:
Raising children is hard. Fostering children is hard. Ms do some serious work. MOLESKIN:
Be thankful, be encouraging, be useful. ANNOUNCEMENTS:
PAX: Sir Mix-a-Lot, Beauty Shop, Lazarus, Pirtle, Bruce, Stretcher, Handsy, O Positive, Teacher’s Pet, Snookie, Dewey, Bookworm, Browns, Halfpipe, Moana, Toms, Blart, Four Eyes, Shoestring, Gus
Conditions: 66F, which was as warm as it would be all day. The rain and cold moved in afterward.
SUPER Merkin Mile
YHC loves the Merkin Mile, which ordinarily involves running one mile in quarter-mile segments while performing 25 merkins OYO after each segment.
The PAX ran one lap around the track and performed 25 merkins OYO (400m = ~.25 mile). After running a second lap, YHC informed the PAX that this Merkin Mile was SUPER, and we would be performing 50 merkins OYO. After that, we increased the merkins reps by 25 until we had run one mile and performed 250 merkins.
THE SCENE: The Annex 65° – cloudy and wiiiindy F3 WELCOME & DISCLAIMER
Welcome to F3, I am not a professional
You are participating at your own risk
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. That being said, push yourself as much as possible
Baby Makers IC x 15
Starfish Jumps IC x 10
Low Country Crabs IC x 10
Seal Jacks IC x 15
Took an almost 4 minute mosey around the parking lot (it’s a big parking lot) and picked up an FNG (who was planning on being at the park for a run) along the way! Played Welcome to the Jungle as a prelude to what was to come.
Ever since I became Rabbit, I have wanted to do an animal themed boot camp and today was the day!
Forest to the Sea (#exicon)
Bear Crawl from 1st light pole to rail
Crab Walk from rail to 2nd light pole (which was much further than the first point-to-point)
The bear represents your forest and the the crab is the sea.
Rinse and Repeat going back to where we started (Do opposite Crab Walk from the first time – Bear Crawl remains the same)
Bear Crawl Inchworm
PAX plank in a single file line
Last PAX bear crawls to the front and yells FRONT
Next PAX bear crawls to the front etc. til all have completed the task
Rinse and Repeat coming back to where we started
Indian Crab Walk
PAX on your six in a single file line
Last PAX crab walks to the front and yells FRONT
Next PAX crab walks to the front etc. til all have completed the task
All non crab walking PAX should perform LBC while waiting
Rinse and Repeat coming back to where we started
Duck and Weave
PAX line up single file
PAX starts duck walking
Last PAX runs to the front by weaving in and out between the other PAX members and yells FRONT when at the front
Repeat until all PAX have completed the task
Rinse and repeat x 2
Go back the way we came and Rinse and Repeat until we make it back to the shovel flag
Go back to bear crawl / crab walk location
Bunny Hops and Horse Walks (giddy up)
Bunny Hops to the first light pole (Q had to give some special instruction here because some PAX were bunny hopping like they were the Easter Bunny)
Horse Walk to the 2nd light pole
Rinse and Repeat coming back to the starting location
Circle up and all PAX grab insides of ankles, feet shoulder width apart
1 at a time, PAX perform 10 Monkey Humpers (#exicon)
Since there were only 5 of us, we Rinsed and Repeated which was not welcomed, but wait…………
Stay in the circle and all PAX grab inside of ankles, feet much wider than shoulder width apart
1 at a time, PAX perform 10 Gorilla Humpers (#exicon)
And oh yes, we Rinsed and Repeated and the mumble chatter was in effect
Wheel of Animal Walk
Frog Hop from 1st light pole to 2nd light pole – complete 10 Merkins
Bear Crawl from 2nd light pole to 3rd light pole – complete 10 Merkins
Duck Walk from 3rd light pole to 2nd light pole – complete 10 Merkins
Crab Walk from 2nd light pole to 1st light pole (a loooong way – complete 10 Merkins
Frog Hop from 1st light pole to 2nd light pole – complete 10 Merkins
Bear Crawl from 2nd light pole to 1st light pole – complete 10 Merkins
Ran out of time…..we were too busy hopping, crawling and walking!
Starfish Crunch IC x 10
Dying Cockroach IC x 10
COUNT-OFF & NAME-O-RAMA
5 PAX – Green Monster, Choker, Slots, Rabbit, 1 FNG (Twoster) CIRCLE OF TRUST/BOM:
Shared with the PAX about some of the animals and what they represent in the Bible.
10 ANIMALS THAT TEACH US IMPORTANT SPIRITUAL LESSONS
Sure-footed, graceful, beautiful
God is the one who gives me strength. He clears the path I need to take. He makes my feet as steady as those of a deer. Even on steep mountains he keeps me from falling. PSALM 18:32-33
Soaring, faithful, unafraid of storms
But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint. ISAIAH 40:31
Go to the ant, O sluggard, Observe her ways and be wise. PROVERBS 6:6
LAMB AND SHEEP
Innocent, relational, knows the Shepard’s voice
My sheep hear my voice, and I know them, and they follow me. JOHN 10:27
Persevering, steady pace, sojourner
Camels, especially in the past, were known for traveling long distances, across deserts, with very little water. So they are very enduring, persevering and “hardy” animals.
In this life, we go through difficult times and trying seasons, and we have to persevere, keep plodding forward, toward the ‘prize’. PHILIPPIANS 3:14
Powerful when unified, initiative
The locusts have no king, yet all of them go out in ranks. PROVERBS 30:27
Innocent, harmless, symbolic of peace
“Behold, I send you out as sheep in the midst of wolves; so be shrewd as serpents and innocent as doves.” MATTHEW 10:16
“Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And which of you by being anxious can add a single hour to his span of life? MATTHEW 6:25-27
Patient, servant’s heart, knows his Master
“An ox knows its owner, And a donkey its master’s manger, But Israel does not know,
My people do not understand.” ISAIAH 1:3
Strong, bold, fearless, confident
One of Jesus’ titles is the Lion of Judah. REVELATION 5:5. The lion denotes great strength, power, majesty, the King of all!
Good work today gentlemen – I know the crawls and walks can be tough but the PAX persevered and conquered the jungle!!! Twoster fell right in and did great for his first post – he is part of a running club and plans to EH his buddies!
Prayers for Dirty Deeds who lost his M, for Soybean’s mom who is undergoing chemo and for all those affected by the Parkland High School shooting in FL yesterday. T-Claps for Green Monster and Choker who are nearing completion of Club 345 and took the DRP from Bartlett to join us in WarDova. ANNOUNCEMENTS:
Ruck at 5:30am and boot camp at 7am at the Mothership – Shelby Farms – Saturday. See F3 Memphis for further information.
F3 WELCOME & DISCLAIMER: PAX were warmly welcomed, Disclaimer was disclaimed
WARM-O-RAMA: Mountain Climbers IC x 20
SSH IC x 20
Bobby Hurleys OYO x 20
Shoulder Presses IC x 20
THA-THANG: PAX moseyed to football field
Warm-o-Rama Part Deux – Rocky Balboas IC x 20
– Butkus (1 min on, rest 60 seconds) for 3 rounds
Relay for Life
– PAX positioned every 100m on the track
– Sprint between relay legs
– While PAX are waiting for their leg, complete continual rotations of Squats /Merkins/American Hammers x 10
– Each PAX completed 600m (1.5 laps around track)
Catch Me if You Can
– Partner 1: Reverse mosey around track
– Partner 2: 5 Burpees and then sprint to catch P1, then flapjack
– Continue until one lap around track is completed (400m)
Return Mosey to Startex (with two Mercy Pearl stops)
– Overhead Claps IC x 15
– Cherry Pickers IC x 15
MARY:90 seconds of no-rest-Mary
Rosalitas IC x 10, right into …
Hello Dolly IC x 10, back into …
Rosalitas IC x 10, then finish with …
Hello Dolly IC x 10
COUNT-OFF & NAME-O-RAMA
7 PAX dominated the fartsack: C-Lo, Slicnut, Billy Blanks, Bombay, Meter Maid, Raven, Captain Obvious (QIC)
CIRCLE OF TRUST/BOM: The Daily Red Pill (aka DRP) is not a once-a-day vitamin. We are presented with the red/blue pill choice all day. The biggest choice often comes when you pull into the driveway after a long day of work and turn off your car. Will you crash and detach (blue pill) or invest and engage (red pill)? A HIM realizes his day isn’t over when he pulls the key out of the ignition. He knows it’s just beginning.
The Mumble Chatter that was present during Warm-o-Rama I and II ceased once relay sprints began. Many of the PAX required a long recovery on their six at the conclusion of Mary. It was a good day, a really good day. YHC enjoyed sweating with the six HIMs who rejected the fartsack in search of their first red pill of the day.
Beautifully wet and warm! 60 something degrees
F3 WELCOME & DISCLAIMER: I’m not a professional, nor am I getting paid.
Exercises are suggestions, know your limits, push yourself, modify as needed.
You are here on your own accord and accept the risks
WARM-O-RAMA: Run in place x 2min
Rotations, Neck, shoulder, knee and ankle
Mosey up hill into Bernie Sanders.
Decline Merkins x 20 IC
Short Mosey to the turf
THA-THANG: *Shovel planted
Apollo Creed‘s x 20 OYO
Over head arm claps x 31 IC
Cherry Pickers x 31 IC
Walls of Jerrico x 7 as a PAX
MTN Climbers x 31 IC
Hold front lean and rest, shift left, shift right IC
BBSU x 20 IC
Flutter kicks x 31 IC
Swimmers x 31 IC
Ski divers- Airplane- Altitude check IC
Box cutters x 20 IC
COUNT-OFF & NAME-O-RAMA: 9; Gus, C-Lo, Captain Obvious, O Positive, Backseat, Slots, Bombay, Backdraft and Brady (Q)
CIRCLE OF TRUST/BOM: He is my light and Salvation, who should be afraid? As men we need to trust in him and not give into worries.
Men should continually analyze themselves and stride to stay in alignment with him!
PAX prayer requests were lifted up.
MOLESKIN: Cerveza Salute is a delicious way to replenish energy reserves after your VQ!
ANNOUNCEMENTS: Getting warmer by the day…keep the EH’ing strong!