A sandbag and some spare change

THE SCENE: 45 degrees and gloomy. Awesome moon out this morning. 
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15 IC
Daisy Picker x 10 IC
THA-THANG:
Mosey up the hill. Grab a CMU.
Indian sandbag toss – form a line, man on the left tosses the sandbag as far as he can and returns to the line. Those not throwing the bag complete workouts below with CMU. Advance to the bag upon completion of each line. 

  • Curls
  • Overhead Press
  • Squats
  • Irkins

Leave sandbag and CMU and mosey to the playground for some spare change. 10 mins, as many sets as you can. 

  • Penny (1 rep) – Bodybuilder
  • Nickel (5 reps) – Pull-ups
  • Dime (Surely you get it by now) – Pushups
  • Quarter – Box Jumps

Whoops! We left our sandbag and CMUs in the middle of the field. Let’s go retrieve it. 

Indian sandbag toss

  • BBSUs
  • Derkins
  • Curls
  • Overhead Press

MARY:
Thanks to our abbreviated warm-up, we had 10 mins left for Mary. During my early Qs, this was my greatest fear (not having enough exercises). Nowadays, my brain is chock full of ideas. 

Round robin flutterkicks – each man calls 10 reps (4-count) in succession with no breaks. We had 8 men, so that meant 80 reps. Good living right here!
Freddie Mercury x 20 IC
Hello Dolly x 15 IC
Guantanamo (2 rounds)
Pickle Pounders x 15 IC
High plank hold (60 seconds)

COUNT-OFF & NAME-O-RAMA
8 (0 FNG)
CIRCLE OF TRUST/BOM:
Fragile – that which does not like volatility
Robust – resists shock and remains the same
Antifragile – gets better and better as it encounters volatility

Getting better as we encounter volatility is a mark of humanity and certainly F3. Be Antifragile!

MOLESKIN:
It was awesome to be back at my old stomping grounds. It’s fun to see some of the regulars from when I was AOQ as well as some new faces. 

I’ve done sandbag indian toss 3 times now and it just keeps getting better. Expect to see it more. In baseball terms, it’s a solid double. Round-robin flutterkicks was a stupid idea I had last night. It’s a homerun. 

ANNOUNCEMENTS:
The crucible is coming. You probably aren’t ready. You should probably still do it. 

BEARLY Below Freezing

THE SCENE: Flippin Cold! 22˚ + 14 MPH winds = 8˚. Saw my fellow INSANELY Dedicated brothers pop out as close to START as possible.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Welcomed + informed. DP x 20 IC, IW x 30 IC, SSH x 40 IC

THA-THANG:

Mosey to trail.

Indian Run style BEAR Crawls for 2 rounds
Mosey ~.25 mile
Squats x 50 OYO
Mosey ~.25 mile
Merkins x 50 OYO
Mosey ~.25 mile
Monkey Humpers x 50 OYO
Mosey ~ 50 yards
BEAR Crawl uphill ~15 yd
Walk backwards ~15 yd to Coupon area and acquire CMUs
CMUs: Shoulder Press x 50 OYO, Rows x 50 OYO, return CMUs
Mosey to STARTEX
11s – BBS, sprint to opposite curb, Burpees, BEAR Crawl back
(Stopped at 5 BBS due to time)

MARY:
Freddy Mercuries x 30 IC
American Hammers x 30 IC
Wall Sit until time (~2.5 minutes)

COUNT-OFF & NAME-O-RAMA
5 PAX: Bailout, Beauty Shop, Interweb, Judah (interim AOQ), Photoshop (QIC)

CIRCLE OF TRUST/BOM:

Who is King in your life? Who or what dominates your time, your thoughts? Do you find yourself caught up in a cycle of spending time, money and efforts towards things that pull you away from those who need you most? Who or what motivates your action or inaction?
Take a look, a hard look at the things during the day that are pulling you. Stop and pray. Often. Seeking God’s direction. Make sure you’re still on the path. The one that leads to Him.

Prayers:

  1. Tombraider – traveling to Ozarks to camp with students in these crazy temps for Spring Break
  2. Beauty Shop – 2 daughters have flu. Get better, especially for trip at end of week.

MOLESKIN:
Glad I considered Bailout’s suggestion from yesterday to NOT go to the field or any wet areas to do stupid stuff. If we had, Beauty Shop woulda turned and left. Probably Bailout too. I like to do crazy, but like Granola and his shirtless temp tolerance, I have my limits.

ANNOUNCEMENTS:
CRUCIBLE – March 30, TRAIN, TRAIN, TRAIN!

I want a cut of that

THE SCENE: Cool but not cold; moist, but not wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Imperial walkers x 20

Hillbillies x 20

Daisy pickers x 20 

Arm circles x 18

Reverse arm circles x 18

SSH x 40

Mosey around building 

THA-THANG:

DORA THE EXPLORA 1, 2, 3, 4 

Partner up into groups of 2. One of you will be running the length of the parking lot, while the other will be doing reps. One that person has completed the lap, they take over reps and continue until the below is complete.

  • 100 Burpees 
  • 200 Mercins 
  • 300 Big Boy Sit-ups 
  • 400 squats 

MARY

N/A

COUNT-OFF & NAME-O-RAMA
8 PAX: Tomb Raider, Laettner, beauty shop, cheesesteak, Gus, Marco gras, Lipton, one and done

CIRCLE OF TRUST/BOM:
For me lately, I have been thinking a lot about rest. Where I am finding my rest, what I have been resting in, etc. I am preparing for a vacation and thinking about how the beach could be “rest”, but that is me looking in the wrong place. Christ is our ultimate source of rest and we need to be looking to Him for our peace.

CMU Indigenous Peoples Run (4/4/19)

THE SCENE:   too long ago to remember, dark (but light conditions aren’t weather)
F3 WELCOME & DISCLAIMER:    Done with all of the enthusiasm that a millennial at 0530 can muster.

WARM-O-RAMA:
Windmills x 25 IC, Daisy Pickers x 25 IC, SSH x 25 IC, IW x 25 IC, 2 laps around ‘old folks home’, Merkins x 25, Arm circles, American Hammers, LBCs

THA-THANG:
Coupon Indian Run, 1 miles, stopping periodically to do work:

  • 25 curls
  • 25 knees to CMUs
  • 25 Blockees
  • 25 CMU swings

MARY:
BBSUs x 25,  Guantanamo Bay x 2

COUNT-OFF & NAME-O-RAMA

13 PAX, 0 FNGs; Lil’Nicky, Searcy, Bruce, Yardsale, The Dude, Bailout, Flatland, Daniel Tiger, Snookie, Beauty Shop, Ups, Tomb Raider, Blackout

CIRCLE OF TRUST/BOM:

it was a good one.  full of wisdom.   honored the first HIM

MOLESKIN:

No CMUs were dropped or damaged during the BC.

Get those Backblasts written and submitted they serve a significant purpose.

ANNOUNCEMENTS:     Berm q slots open for mid-March 11-14

M-bars and Inverse Row 11’s

THE SCENE: Sping is in the air despite the mid-30’s.  Where is our Gloom?  looking forward to daylight savings?
F3 WELCOME & DISCLAIMER:   Done.

WARM-O-RAMA:
High Knees, OYO.  Butt kicks, OYO.  Balls to the Wall
THA-THANG:
Mosey to the ‘never’ used monkey bars by Sea Isle school and the playground.

  • formed a single line and performed SSHs while one PAX at a time swung bar to bar and got back in line.  x 5 rounds
  • Mosey to the first turn around with low guide rails.  11’s with Merkins and Inverse Rows, bear crawl in between one way.
  • Mosey to second turn around with guide rails.  11’s with Carolina Dry Dock and Inverse Rows, crab walk in between one way.
  • Ran (9/mile pace) back to StartEX

MARY:   ABC’s
COUNT-OFF & NAME-O-RAMA
5 PAX, 0 FNGs;  Beauty Shop, Yardsale, Photoshop, Interweb, Tomb Raider
CIRCLE OF TRUST/BOM:
Love is action.

Love is also a verb for those of us who are believers in Christ.  Love personified is Jesus.    Let your actions reflect your profession (of faith).

Words are more powerful preceded by action.

MOLESKIN:
One of the shortest BC’s ever.  A personal quest to get us all more proficient in pull-ups continued with grip strength and back muscle action.

Its amazing how one can lose all feeling in your fingers yet have it magically return again half way through the workout.  Yes, the ground was still pretty cold for bear/crab crawling.

PAX rebelled (modified) by performing crawl crab immediately.  I found this was MUCH easier after attempting it on the last set.

ANNOUNCEMENTS:
Brew Ruck, April 27th.

Prayer requests for Interweb college decisions, Photoshop’s family health, Beauty Shop’s parents business venture.

Dora 1-2-3-2-1

THE SCENE: 32F with a slight breeze (shorts weather)

F3 WELCOME & DISCLAIMER

Given and disclaimed

WARM-O-RAMA:

SSH x 20 IC

Arm Circles x 10 IC (CW & CCW)

Hillbillies x 10 IC

Side Lunges x 10 IC

Finkle Swings x 10 IC (each side)

*mosey to track*

THA-THANG:

1-mile Indian Run

Dora 1-2-3

Partner up. Partner 1 mosey down to 1st cone at parking lot, sprint to 2nd cone, side shuffle left to 3rd cone, back peddle to 4th cone, side shuffle right back to 1st cone, then mosey back and pick up where Partner 2 left off. Partner 2 will perform 1st exercise while Partner 1 runs. 100 Merkins, 200 LBCs, 300 squats, 200 CMU curls, and 100 4-count flutterkicks.

MARY:

Hello Dolly x 20 IC

BBS x 10 IC

Hollywood Side Crunch x 15 IC

COUNT-OFF & NAME-O-RAMA
11 PAX: Bruce, Tomb Raider, Snookie, Speaker, Photoshop, Dr. Nurse, Anklet, Flatland, Beauty Shop, Judah, and Laettner

CIRCLE OF TRUST/BOM:
Proverbs 1:7 – “The fear of the Lord is the beginning of knowledge; fools despise wisdom and instruction.

MOLESKIN:

11 PAX got some cardio and full body work in.

ANNOUNCEMENTS:
Crucible 3/30

BrewRuck901 4/27

Sprints in the Garage

AO: The Barracks – 2/15/19

QIC: Handsy

THE SCENE: Cool, 50*

F3 WELCOME & DISCLAIMER

Started by Bottomless while YHC was setting up some cones in the parking garage.

Once I arrived I disclaimed as well.

WARM-O-RAMA:

Bottomless led the PAX in one lap around the track with some butt kickers, karaoke, etc.

YHC led a second lap around the track, hands raised on the first straight away (to which Bottomless asked “Are you serious?” Understandable…we’ve never done anything as odd as running with our hands in the air before…we all had a good laugh). Mosey backwards around the curve, side shuffle down the second straight away back to the pad for some stretching.

THA-THANG:
Mosey to the parking garage. YHC had cones set at three intervals – 50 yards, 60 yards, 100 yards – on one of the inclines in the garage. We did the following sprints (sprint uphill one way, downhill back the other way):

  • 10 – 50-yard sprints (uphill 5 times, downhill 5 times); rest 30 seconds between each sprint
  • Recover 90 seconds
  • 8 – 60-yard sprints (uphill 4 times, downhill 4 times); rest 30 seconds between each sprint
  • Recover 90 seconds
  • 6 – 100-yard sprints (uphill 3 times, downhill 3 times); rest 30 seconds between each sprint
  • Mosey back to the pad for some Mary

MARY:

  • Flutter kicks (with varying speeds) (IC) – 35
  • Crunch Jacks (IC) – 12
  • Freddie Mercury (IC) – 20
  • High Plank – 30 seconds
  • Low Plank – 20 seconds
  • Peter Parkers in low plank (IC) – 10
  • American Hammer (IC) – 15

COUNT-OFF & NAME-O-RAMA

10 – Bottomless, MIB, Teacher’s Pet, Crayfish, Nature Boy, Jail Bait, Dewey, Beauty Shop, Easily Amused, Handsy (QIC)

CIRCLE OF TRUST/BOM:

Last week Bottomless shared about how “you are what you behold.” He challenged us to consider the types of people and things that we put around ourselves to make sure that those things were building up, etc.
I was convicted in that I started thinking about who am I being for others to behold? What do my kids, co-workers, friends, wife, etc. see in me that effects who they are becoming? I challenged all of us to recognize that we are always teaching others with our actions…are we being good teachers or bad?

MOLESKIN:

Sprinting is hard and kind of sucks. Sprinting with your brothers makes it better.

TCLAPS to Nature Boy for providing PLC!!!

ANNOUNCEMENTS:
Service opportunity TOMORROW (Saturday), check announcements channel for details.

Deck of Cards Beatdown

THE SCENE: Wet and Warm
F3 WELCOME & DISCLAIMER: Yass
WARM-O-RAMA:
57 Side Straddle Hops (yeap… 57 :d )

Daisy Pickers

Windmill

Merkins

Arm Circles

THA-THANG:
F3 Deck Cards

Reps:

Number plus 10

Royal cards = 25

Ace = 100

Some of the exercises were:

  • Flutter Kicks
  • Freddy Mercury
  • Burpees
  • Sprints

For more of these you need to come to the next deck of cards work out 😉

MARY:
Dolly, box cutters, Guantanamo.

COUNT-OFF & NAME-O-RAMA
5 PAX – One and Done, Lipton, Tomb Raider, Beauty Shop, Judah (Q).

CIRCLE OF TRUST/BOM:

Shared a personal situation with a family member where there is conflict and it is uncomfortable. Reflecting upon this I have noticed it hasn’t been because I have been mean, but my lack of encouraging and kind words. Encouraging and kind words is part of who we should be, empowering other people within our circles!

MOLESKIN:
Those Sprints almost killed me 🙂

ANNOUNCEMENTS:
2F Lunches and check Slack channel for other announcements.

7 track laps and some hill sprints

THE SCENE: A nice reprieve from the summer heat of yesterday morning, it was a snuggly 23 degrees at the start
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 X SSH IC
THA-THANG:

Warm-up lap. Merkins till all in (an underused “all in” exercise)
Indian run lap

A yasso – 800m at a brisk 85-95% effort
https://www.verywellfit.com/how-to-do-yasso-800s-2911888

Mosey to the parking deck for some hill sprints
Jog to the first speed bump then all out sprint for ~40 yards. Repeat 6x

MARY:
The Merry Mary Mile! 
50 BBSUs 
1/4 mile lap
Flutterkicks x 30 IC
1/4 mile lap
Guantanamo x 2 
1/4 mile lap
American Hammer x 35 IC

Ran out of time before the last lap. 

COUNT-OFF & NAME-O-RAMA
13 (0 FNG)
CIRCLE OF TRUST/BOM:
Thinking about the 50 degree day over day temperature drop, my M asked me what’d I do if no one showed up for the workout today. My reply, “0% chance that happens”. I’m thankful for the 13 guys that showed up today and got better. 

MOLESKIN:
I loved seeing Fishbowl for his first Barracks runday. Tremendous effort. Shoestring showed up with 10 minutes to go after Qing at the Blue Collar this morning. Gus showed up for coffeeteria after posting at the Annex. It was 23 degrees this morning and 13 men showed up in the gloom. F3 encourages a bizarrely obsessive commitment level. I’m thankful for my brothers!

ANNOUNCEMENTS:

2nd F event at Handy’s house this weekend
Squeegee is leading a Saturday run downtown. 

Bermuda Triangle, February 5, AO Tour

THE SCENE: Mid 60’s, really foggy.
F3 WELCOME & DISCLAIMER

Welcome to F3. You are here on your own. I am not a professional.

WARM-O-RAMA:
20 arm circles (repeat)

20 SSH

THA-THANG:
Wed did a version of a Merkin Mile with a lot more included. We made stops to do:

  • 20 dips + 15 burpees
  • 7 merkins +15 yard bearcrawl + 7 squats (declining)
  • 20 LBCs
  • 10 merkins + 20 yard walk crab (declining)
  • 20 squats + 20 merkins
  • 20 shoulder taps
  • 20 step ups + 15 dips
  • 20 row lifts with coupon + 20 crunches with coupon

MARY:
20 Flutter Kicks, 15 Box Cutters, Hold at 6 inches. Time.

COUNT-OFF & NAME-O-RAMA
11 PAX (1 FNG: Dr Nurse)

, , , , , , , , ,

CIRCLE OF TRUST/BOM:

Lipton told story of one of his mentors, who lived a total life of frugality, but finished his life by giving away a fortune.

Colossians 3:1

1Since, then, you have been raised with Christ, set your hearts on things above, where Christ is, seated at the right hand of God. 2Set your minds on things above, not on earthly things. 3For you died, and your life is now hidden with Christ in God. 4When Christ, who is your a life, appears, then you also will appear with him in glory.

MOLESKIN:

ANNOUNCEMENTS: