May 20, 2018

Run. Flip tire. Rinse and repeat.



The Mothership: Humid, 75 degrees with clear skies

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

*SSH x20 IC
**YHC paused to quiz PAX on F3 Mission (randomly selected PAX to recite)
*Imperial Walkers (in motion-moving in a clockwise rotation) x20 IC
*Imperial Walkers (in motion-moving in a counter-clockwise rotation) x20 IC
**YHC paused to quiz PAX on F3 Mission (YHC invited Willy Loman, Commie, from Birmingham to remind us of the F3 Mission)
*Hill Billies (in motion-moving in a clockwise rotation) x20 IC
*Hill Billies (in motion-moving in a counter-clockwise rotation) x20 IC
**YHC paused to quiz PAX on F3 Mission (randomly selected PAX to recite)
*SSH x20 IC (YHC selected Billy Blanks to lead the PAX)

THA-THANG:  Partners
Part 1

>YHC led PAX on a lil’ mosey down to the fringe of the lake. PAX performed 5 Hill Runs (up then back down) OYO

Part 2

YHC led PAX back to Startex of BC then down to a sign a .5 mile away to assemble then begin Part 3

Part 3

YHC discreetly spaced out 4 orange cones leading up the nearby hillside; bottom to top, roughly 8/10ths of mile

PAX ran, single file, up the hillside until reaching 1st cone.  Upon reaching 1st cone and all-in PAX performed Squats 25 IC.  PAX continued to run up hill (reverse run=run backwards) until reaching cone 2.

Upon reaching cone 2, PAX performed SSH 25 IC. **SPOILER ALERT: YHC staged a tractor tire at cone 2 for the PAX’s enjoyment**:

PAX flipped tire, 1 by 1, releasing left of tire then sprinting to back of line.  PAX flipped tire until reaching cone 3.  PAX mode of transportation was dealer’s choice (lunge walk, broad jump, jump squat, Bear Crawl, etc.) Upon reaching cone 3, PAX performed Jump Squats x25 IC.  PAX then continued to flip tire up the hill.

Upon reaching the top of the hill, PAX performed SSH x25 IC.

Part 4

YHC led PAX on Indian Run to bottom of the hill.

YHC led PAX on Indian Run to top of the hill.


*Flutter Kicks x20 IC

17; Zima, Snookie, Bill Dance, Pops, Bob Ross, Tree Hugger, Nature Boy, Squeegee, Orange Julius, Billy Blanks, Anklet, Outcast, Browns, Commie (Willy Loman from BHAM), Costello, Teacher’s Pet and  O Positive (YHC).


*YHC shared some Wisdom with the PAX:

2 things have been heavy on YHC’s heart lately: Adversity and Humility
YHC breathed life into these messages by sharing some transparent frustrations he has had over last few weeks with a strained wrist from a clumsy stumble outside of and F3 work-out and a pulled groint while training for an upcoming 1/2 marathon.

YHC also shared some time-honored wisdom from MLB Dodger Steve Garvey from years ago…his message which YHC heard Garvey speak recently at a local breakfast was as follows:

“The issue he has with today’s MLB players (you can insert: athlete, husbands, bosses, etc.) is that they act as if they are afraid to ‘run 90 feet anymore’…that distance between the base paths.  His point: are we (men) giving our very best towards the ‘next 90 feet’ of our marriages, raising our children, leading our employees at work, in our communities, etc.”

So…are we?  Are you?  Am I?

**PAX prayers were lifted up.

YHC still working on creating beatdowns while recovering from janky wrist.  Groint has fully recovered and today was the 1st test of that. It is obvious that the F3 PAX need to learn and be prepared to recite the F3 Mission:

‘To plant, grow and serve small work-out groups for the invigoration of male community leadership.’

Otherwise…we are just here…going through the motions. HC not to do that.

>F3 Memphis Ruck Club: Pancho’s Ruck from Downtown Memphis to West Memphis, AR to enjoy grub then ruck back.  Total distance: 11ish miles.  Step off: 5pm on 5/19.

>YHC kicking off 2nd/3rdF opportunity at his house this week on 5/23/Wed. Immediately following BC from 0630-0715ish. FREE Living Room Coffeeteria (LRC)