1 rep, 2 reps, 3 reps, 2 reps, 1 rep

THE SCENE: Humid enough to get me sweating biking to the AO. Quiet otherwise at the Berm.
F3 WELCOME & DISCLAIMER:  Disclaimed.

WARM-O-RAMA:  SSHs x 50 IC.
THA-THANG:   Mosey’d over to the lacrosse field where YHC had set up 6 flagged lines spaced roughly 5 yds apart.

  • Beginning on the start line PAX sprinted to the first line, performed 1 rep of the prescribed exercise.
  • Sprinting to the 2nd line, performed 2 reps of the same exercise.
  • Sprinting to the 3rd line, performed 3 reps of the exercise.
  • Sprinting to the 4rth line, performed 2 reps of the exercise.
  • Sprinting to the 5th line, performed 1 reps of the exercise.
  • Sprint back to start line.  Rinse and Repeat with a different exercise.
  • Total of 9 reps.

Exercises (10) per round:  Burpees, Jump Junges (2=1), Merkins, Mt. Climbers (2=1), Carolina Dry Docks, 180 Jump Squats, Hand Release Merkins, Bobby Hurleys, Shoulder Taps, High Jumps.

Total Rounds completed = 4.  36 reps of each exercise.

MARY:   Boat canoe, American Hammer x 25 IC, Super man, J-Lo x 25 IC
COUNT-OFF & NAME-O-RAMA:  4 PAX (1 FNG*); Snookie, Beauty Shop, Charmer (FNG),  Tomb Raider
CIRCLE OF TRUST/BOM:   Frustration.

Take care not to allow your frustration to turn to anger.  A vicious cycle that traps us all from time to time.  I feel into it myself the night prior with my 2.0 ‘helping’ with math homework.  Take the time to break off the engagement, regroup, and refocus.

MOLESKIN:  low reps, short sprints, continuous movement keeps your heart rate up.  FNG had to leave early for the 2nd day in a row.  Suggested names if he would ever complete were: Ground Hog Day, Purgatory, Limbo, or Eternal FNG.  Gus names him Charmer the next day.

Snookie announced his engagment.  She said yes!! Congrats brother!!
ANNOUNCEMENTS:
Lock into a Shield lock.  Sign up for Whetstone.

Crab-walking at The Bear-acks

THE SCENE: Felt like late October. Amazing.
F3 WELCOME & DISCLAIMER Done.
WARM-O-RAMA:

  • SSHx25 IC
  • Forward Little Baby Arm Circles x15 IC
  • Reverse Little Baby Arm Circles x15 IC
  • Imperial Walker x15 IC
  • Hillbillies x15 IC


THA-THANG:

  • Round 1: 30# Indian Run

    • Slingshot Run lap around the track. Person in front carries a 30 pound plate and hands off to following relayer.
    • 10 seconds to recover

     

  • Round 2:

  • 7 Laps around the track (stopping after each lap), with different *exercises* last 50 meters of lap. Planking until all are in. 10 seconds to recover.
      • *Exercises* include:
      • Lunge walk, bear walk, broad jump, crab walk, wheel-barrow (partnering up with whoever you’re running aside), back-pedaling (for two sequential laps)

MARY:

  • Flutter-kicks


COUNT-OFF & NAME-O-RAMA
20 at Barracks today. Altar Boy said it’s the most he’s ever seen at Barracks! Altar Boy, Reaper, Beauty Shop, Peekaboo, Mirrors, Shooter, Tomb Raider, Soybean, Chioccetti, Pop Tart, Goose, One and Done, Upgrade (VQ), Easily Amused, Teacher’s Pet, Shoestring, Dewey, Lodge, Bookworm Irish Goodbye’d, and welcome to our cult Bubble Toes! (FNG this morning, but FNG no longer. He is named after a Jack Johnson classic.)

CIRCLE OF TRUST/BOM:
We all bring 100 percent to F3, but I personally struggle at bringing that same level of energy to the rest of life. I struggle to challenge myself sometimes. I shared with the group about my fear of leading and that I don’t push myself to lead. I volunteered to Q this morning, because I knew it would help me get out of my comfort zone and challenge myself to lead a group of men, even despite my terrible communication skills and lack of articulation. We are all getting better together and it really moved me this morning having men gather around me to encourage me, and also offer suggestions for my Q.


MOLESKIN:

Learned a lot about Q’ing that you don’t learn just simply observing from other Qers. You just gotta do it. Go through the motions to really learn for yourself what works and what doesn’t. The first lap, I had us do lunge walks for 100 meters, and had to modify for the rest of the laps.


ANNOUNCEMENTS:
Happy Labor Day weekend!

Bears, Beets, Battlestar Galactica… No wait, Berm, Block, Bear-crawl, Blaster

THE SCENE: Pleasant temperature with high levels of H20 in the air. Kept everyone hydrated thankfully.
F3 WELCOME & DISCLAIMER Fully disclaimed
WARM-O-RAMA:

SSHx15 IC, Daisy Pickers x 10 IC, Squats x 10 IC, Shoulder complex stolen from Gus to get the shoulders warmed up for the cruelty to come.
THA-THANG:
Variation on Doracides:

  • Partnered up and grabbed 1 CMU per group. Mosey 1/4mile to the Berm or “Hillock” as Photoshop calls it, trading out carrying CMU with partner on the way. This was all the long distance running done for the day. Some men were happy but soon regretted it when the workout began… myself included. The Merkin mile doesn’t sound so bad after today.
  • Upon arrival we warmed up with 3 rounds of Blasters? (suicide runs). To clarify, we started about 5yds from the bottom of the berm and proceeded to sprint 5yds to the bottom of the berm, back, 10yds to the top of the berm, back, and 15yds over and down the backside of the berm and back to the start. This counted as 1 round. Meanwhile, partner PAX holds CMU straight out in front or above head until the runner returns. This was not only to warm up, but also to allow PAX to understand where each stopping point was located for future reference.
  • Once completed we began the real workout, a variation on the Doracide. PAX 1 would do bear crawl suicides over the berm while PAX 2 completed specified reps. As partnered teams PAX completed 100 thrusters w/ CMU, 200 LBC’s w/ CMU, and 300 Bicep Curls w/CMU. PAX were to face forward the entire bear crawl, which meant bear crawling backwards up the berm. Burned the glutes more than expected.
  • Mosey back to the parking lot (Thanks to my partner Puddle Jumper for the Irish Goodbye, left me to carry the CMU all the way back alone)
  • We arrived back at approximately 0613

MARY:
Only 2 minutes to spare so we did a minute of Flutter Kicks and a minute of Planks

COUNT-OFF & NAME-O-RAMA
14 PAX (1 Irish Goodbye – Puddle Jumper, 1 Willy Loman – Wilson from Cleveland) Laettner, Mayberry, Photoshop, Tomb Raider, Beauty Shop, Flatland, Snookie, Lipton, Decoy, Yardsale, UPS, Big Combo (VQ)
CIRCLE OF TRUST/BOM:
1 Timothy 4:8 “Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come”

We are taking care of our health and training physically, but we need to put just as much effort into our spiritual and mental lives as well. Those matter more in the long run and will benefit how we treat our families and those around us.

MOLESKIN:
Really enjoyed my VQ. Excited to see 14 guys show up and crush the workout. Ready to Q again!
ANNOUNCEMENTS:
9/2 is Labor day, bring 1-5 FNG each! Let’s grow this community!

9/6 is first official Iron PAX workout. Berm will have Iron PAX workouts every Friday from 0530-0615. SHOW UP

Berm or bust

THE SCENE: A cool but moist 69°

F3 WELCOME & DISCLAIMER: Yup

WARM-O-RAMA:
SSH IC X25
IW IC x20
Daisy Pickers IC x20
Small arm circles IC x10 (+ reverse)

THA-THANG:
AMRAP for 30 seconds each (5 rounds):
– Merkins
– Flutter Kick
– Carolina Dry Docks
– WWI Situps

Next, several pax will farmer carry dumbbells or two CMUs out and back 200 yards (total distance) – they will start and finish as a team. While those PAX are carrying, the rest will do AMRAP exercises while awaiting their return.

AMRAP exercises:
– SSH
– Monkey Humpers
– BBS
– Squats
– Alternating 5 Merkins / 5 Carolina Dry Docks
(repeat as needed)

We almost completed two full rounds before the bell rang at 6:15.

MARY:
Built into the WOD.

COUNT-OFF & NAME-O-RAMA
34: Bob Ross, Mudpants, Photoshop, Puddle Jumper, Big Combo, Krueger, Geppetto, Bullwinkle, Yard Sale, Beauty Shop, Lancelot, Miracle Ear, The Dude, Rage Quit, Gomer, Tomb Raider, Pillsbury, Topanga, Gun Show, Bailout, Chuck E Cheese, Searcy, Tree Hugger, Napster, Houdini, Choker, Snookie, Birds Are Real, Mardi Gras, Drifter, Big Top, Philips (FNG), Ice Man, Zima (QIC)

CIRCLE OF TRUST/BOM:
#f3counts – do the work; thrive, don’t just survive

MOLESKIN:
First time at the Berm and was QIC, lots of open space to do many terrible things…

ANNOUNCEMENTS:
Someone needs to get the Ghost Flag from the Annex – it can happen as early as tomorrow…

LOOOOOOONG 11s at Arcadia!

THE SCENE: The dew was misting the air as the sun began to rise on the Utopian AO.  
F3 WELCOME & DISCLAIMER: Disclaimed
WARM-O-RAMA:

  • 30 x SSH IC
  • 25 x Imperial Walkers IC
  • 15 x Daisy Pickers IC
  • 15 x Tempo Merkins IC
  • 10 x Arm Circles EW IC
  • 5 x Burpee OYO

THA-THANG:
11s with Merkins and Squats on each end of trail (running 1/3 mile round trip)  For non-runners, run to bleachers and back.    Stop near ditch and do 11 squats on each leg of each trip. 

We made it through 6-7 rounds.  

MARY:
We broke off early from Tha Thang as many of us (definitely YHC) were smoked.  

  • LBC x 30 IC
  • Flutter Kicks x 25 IC
  • BBSU x 10 IC
  • Pickle Pounders x 15 IC
  • Plank Hold

COUNT-OFF & NAME-O-RAMA
8 PAX (No FNG) – Bailout, Beautyshop, Captain Obvious, Ike, Innuendo, Landline, Runner-up, Slots

CIRCLE OF TRUST/BOM:
Do Hard Things.  Challenge yourself.  Don’t take the easy road.  Look back, pat your self on the back and know that you (with the help of the sky Q) have pushed through, endured and conquered.  Today was hard for me.  We didn’t even have time to finish.  But we pushed through to the end.  

MOLESKIN:
I HATE running.  Some guys love it…some guys don’t.  I don’t.  

ANNOUNCEMENTS:
IRON PAX Challenge coming!  Friday workouts here at Arcadia and Wednesday at the Saddle.  BOLO for more info and go ahead and register.  

 

Partners in Crime.

THE SCENE:

Berm.  70 something and balmy.

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

SSH x 29 IC
SSH x 29 IC (radio silent 16-29)=FAILED=Penalty Burpees x 10 OYO
SSH x 29 IC (radio silent 16-29)=FAILED AGAIN=Burpees x 10 OYO
SSH x 29 IC (radio silent 16-29)=FAILED AGAIN=Burpees x 10 OYO
SSH x 29 IC (radio silent 16-29)=FAILED AGAIN…

Mosey to nearby soccer field

THA THANG:

*Partner Work

  • Start at Goal Line (PAX lined up side by side)
  • 8-ct Body-Builder (BB) x 50:
  • PAX 1 (P1): Perform AMRAP BB
  • PAX 2 (P2): Run to middle of field and return to P1; SWITCH
  • AMRAP until all in before going to next exercise
  • Recover as a group and mosey to middle of field and return to starting point
  • Burpee (B) x 100:
  • PAX 1 (P1): Perform AMRAP B
  • PAX 2 (P2): Run to middle of field and return to P1; SWITCH
  • AMRAP until all in before going to next exercise
  • Recover as a group and mosey to middle of field x 2  and return to starting point
  • 10-ct Body-Bag-Builder (BBB) x 150:
  • PAX 1 (P1): Perform AMRAP BB
  • PAX 2 (P2): Run to middle of field and return to P1; SWITCH
  • AMRAP until all in before going back to shovel flag
  • *PAX ran out of time and assisted each group with BBB to finish on time; each group of partners completed 100 BBB
  • Mosey back to starting point for Mary

*Burpees x 10 OYO to make up for the 4th FAIL at SSH during C.O.P.

MARY:

Flutter Kicks (tempo) x 29 IC

COUNT-OFF & NAME-O-RAMA
6; Bill Nye (Willy Loman from NC), Photoshop, Searcy, Beauty Shop, Bailout and O Positive (YHC)

CIRCLE OF TRUST/BOM:
DAD

As fathers we have the responsibility of disciplining our children when the standard is not adhered to. As men of faith, Christians, we are reminded of that in the Holy Word. Spare the rod and spoil the child, et al. 

Today, we PAX did not meet the standard during the C.O.P. (Circle of Pain/Warm-A-Rama). Hence the 4th dose of Penalty Burpees at the end before Mary. 

Praise and encouragement can and sometimes should preclude discipline.  Build up boys instead of tearing them down. No guarantees. Tear down boys and you will have broken men. That’s a guarantee.

MOLESKIN:
Today pushed many a PAX to his limits, including YHC.  This work-out never disappoints, always pushes every man, regardless of fitness level.  Great to be back with the Bermites!!!  Privilege to lead these HIM and Willy Loman from the East Coast. 

ISI.

ANNOUNCEMENTS:
See: Preblast

A couple of miles…and some other stuff

THE SCENE: 73 degrees and 93% humidity.

F3 WELCOME & DISCLAIMER:  Done

WARM-O-RAMA:

  1. 25 SSH IC
  2. 15 Daisy Pickers IC

THA-THANG:

  1. Merkin Mile – 25 Merkins each 1/4 mile
  2. Stop at CMU’s
    1. 25 Temp Curls IC
    2. 25 Skull Crushers IC
    3. Switch CMUs / Rinse and Repeat
  3. Squat Mile – 25 squats each 1/4 mile

MARY:

  1. 25 WWII Sit Ups IC
  2. ABCs

COUNT-OFF & NAME-O-RAMA
11 PAX – 3 FNGs (3 Leaves, Big Combo and McGavin) Bailout, Lipton, Photoshop, Ups, Shy Guy, Frosty, Puddle Jumper, Beautyshop

CIRCLE OF TRUST/BOM:

OWN IT! 

He said, “Who told you that you were naked? Have you eaten of the tree of which I commanded you not to eat?” The man said, “The woman whom you gave to be with me, she gave me fruit of the tree, and I ate.”—Genesis 3:11-12

Nothing quite gets under my skin like someone who messes up and passes the buck.  I have been that guy before.  We have all blamed other people. Actively, passively, or mentally, we’ve passed the buck in the game of blame.

Due to the increasing loss of confidence, we allow self-pity to drive us and others toward imminent failure. And in the end, we blame.  We blame because it’s our route to the justification given the lack of responsibility we have not taken. And in the end, who’s to blame? Well, the first man ends up blaming the woman and thus God—“The woman who you gave.” Gentlemen, this is a path that results in a dangerous move. Perhaps accepting responsibility would be a better choice?

Man up!  Accept responsibility for your family, team, calling, spiritual growth, and sin.

MOLESKIN:
More running than usual because YHC hates, but needs, running.  Good mumblechatter throughout.

ANNOUNCEMENTS:
None

Independence Day Convergence

THE SCENE: Warm. Shorts weather. Lots of PAX.
F3 WELCOME & DISCLAIMER:  Everyone was welcomed and disclaimed with the exception of Chuck E Cheese who showed up as we were beginning our march and YHC forgot to additionally disclaim him. I’ll do better next time.
WARM-O-RAMA:

Moseyed to First Formation. Ran IC in a 3 column formation while YHC called cadences. Cadences were When I Say One, When My Granny, and I Can Run All Day. A tire with a bottle water was also pulled while PAX were running IC or moseying, and was rotated as necessary.
THA-THANG:

After running IC to our first station, PAX were asked what year our country declared its independence. PAX answered correctly and avoided the penalty.

We then spelled “America” with:

  • ATMs (Alternating Shoulder Taps ICx20, Tempo Merkins ICx10, Merkins ICx10)
  • Monkey Humpers ICx20
  • Energizer Bunnies ICx10
  • Red Bull Smurf Jacks ICx10
  • Imperial Walkers ICx20
  • Carolina Dry Docks ICx10
  • ATMs ICx 10-5-5

Mosey single file approximately 200 yards and performed alternating shoulder taps until all-in. PAX were asked what country we were declaring independence from and who was their king. Most PAX answered England/Britain and got King George, but our youngest PAX out there, Prime Time (12), gave the exact answer of King George III. No penalty.

Mosey to Beaver Lake and began 11s on the hill next to the lake. The method of travel down hill was the Bear Crawl, Derkins at the bottom, Backwards Run to the top, and Bobby Hurleys at the top. Performed exercise for approximately 7 minutes until Q called time.

Mosey to the beginning of the Tour De Wolf. PAX circled up and performed Merkins in a rotating fashion, one after another, until all in. Q asked the PAX to complete this sentence from the Declaration of Independence: We hold these truths to be self-evident…

All PAX completed the first half of the sentence of “that all men are created equal,” but paused thinking that was the end. Lipton confidently finished out the sentence with a resounding “That they are endowed by their creator with certain unalienable rights, that among them are life, liberty, and the pursuit of happiness.” No penalty.

Mosey to flags.

EndEx

MARY:
No time, but boy did I have some planned.
COUNT-OFF & NAME-O-RAMA
53 PAX. 2 FNGs. Lynx, TLC, Croissant, WannaCry, Chucky E Cheese, Mardi Gras, Sonic, Searcy, OP, Tree Hugger, Dopey, Gun Show, Beetus, Tiger Lily, Rosetta Stone, Reaper, Blart, Chioccetti, Shy Guy, Teacher’s Pet, Lipton, Hot-N-Ready, Slots, Tremor, Ike, Lazarus, Snowman, Beauty Shop, Halpert, Jail Bait, Black Diamond, Nature Boy, Mud Pants, C-Lo, Soybean, Steinbrenner, Sparky, Pops, Hollywood, Pirtle, Skids (Skids100?), Hello Kitty, Ratio (FNG), Gut Check (can’t tag), Prime Time (can’t tag), Ice Man, Rainbow Warrior, Dial Up (Dial-Up?), Big Top, Photoshop, Sully, Paralegal, Grimace
CIRCLE OF TRUST/BOM:

Talked about this grievance from the Declaration of Independence:

Grievance 19[edit]

“For transporting us beyond Seas to be tried for pretended offenses:”

Summary[edit]

On the fifteenth of April, 1774, Lord North introduced a bill in Parliament, entitled ” A bill for the impartial administration of justice in the cases of persons questioned for any acts done by them in the execution of the laws, or for the suppression of riots and tumults in the province of Massachusetts Bay, in New England.” This bill, known as the Administration of Justice Act, provided that in case any person indicted for murder in that province, or any other capital offence, or any indictment for riot, resistance of the magistrate, or impeding the revenue laws in the smallest degree, he might, at the option of the Governor, or, in his absence, of the Lieutenant Governor, be taken to another colony, or transported to Great Britain, for trial, a thousand leagues from his friends, and amidst his enemies.

The arguments used by Lord North in favor of the measure, had very little foundation in either truth or justice, and the bill met with violent opposition in parliament. The minister seemed to be actuated more by a spirit of retaliation, than by a conviction of the necessity of such a measure. “We must show the Americans,” said he, ‘ that we will no longer sit quietly under their insults; and also, that even when roused, our measures are not cruel or vindictive, but necessary and efficacious.” Colonel Barre, who, from the first commencement of troubles with America, was the fast friend of the colonists, denounced the bill in unmeasured terms, as big with misery, and pregnant with danger to the British Empire. “This,” said he, “is indeed the most extraordinary resolution that was ever heard in the Parliament of England. It offers new encouragement to military insolence, already so insupportable. By this law, the Americans are deprived of a right which belongs to every human creature, that of demanding justice before a tribunal composed of impartial judges.”[17]

The text of the bill contained the following:

In that case, it shall and may be lawful for the governor, or lieutenant-governor, to direct, with the advice and consent of the council, that the inquisition, indictment, or appeal, shall be tried in some other of his Majesty’s colonies, or in Great Britain.[18]

YHC talked about the Americans refusing to accept that they might have to return to England to stand trial in a foreign land among men who were not their peers.

Men today are facing powers that want to pull us back to places we don’t need to or want to go. Surrounding ourselves with other men to hold us accountable, to help us move through things that will pull us back, and to make us better is what F3 is about. We’re not just here to get better physically, but to grow spiritually, mentally, and emotionally, and to not let the things of the past pull us back.

MOLESKIN:

Moseying with such a large group over a long distance presents challenges, and trying to challenge each individual at the level they’re on is also difficult. Running IC at the beginning of the workout and having slower runners up front to set the pace both pushes the slower runners, but also allows better runners to warm up (or pull a tire if you’re lucky). It also keeps runners together and helps with motivation. Definitely not something that should be used all the time, but it’s a good tool to know and have with larger groups.

I appreciate TP and others bringing Gatorade and water out today. It was hot and we ran a lot, but we didn’t have any heat casualties.

ANNOUNCEMENTS:
Dads +2.0s Saturday at 0700. If you have questions, Slots has probably already asked it in the Mumblechatter.

Dora Mile at the Berm (July 2)

THE SCENE: Clear skies. Muggy, humid, and thick
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, 10 Arm Circles OYO, 15 Imperial Walkers, Toe Raises, Heel Raises

THA-THANG:
I mile run broken up by Partner Dora exercises along the way

Partners split 100 burpees. Bearcrawl 40 yards, run back.

Partners split 200 squats. Lunge 40 yards, run back.

Partners split 300 LBCs. Crabwalk 20 yards, walkcrab back.

20 merkins

MARY:
15 Flutter Kicks, 15 Hello Dollys, 15 Box Cutters, 15 Reverse Box Cutters

COUNT-OFF & NAME-O-RAMA
7 PAX (one ran off before picture). Q-Lipton

CIRCLE OF TRUST/BOM:
Compared two healing stories in Gospels. Paralytic who was down for 38 years with no one to help him get into the pool, and the one whose friends took him on the roof and put him into the house.

Never underestimate the power and significance of good friendships. Cultivate them. Put energy into them.

Borden at the Berm

THE SCENE:  Glorious June morning in Bluff City. Doesn’t get any better than this.
F3 WELCOME & DISCLAIMER

I have no relevant disclosures. Pax were disclaimed.
WARM-O-RAMA:

Daisy pickers IC 15, High Knees IC 25, Windmills IC 15, Big arm circles forward and reverse 10 each.
THA-THANG:
Mosey lap around the track.

Cones set up at approximately 20 yard distance. Bear crawl the distance, 25 squats, mosey back. Repeat for a total of 4 sets.

Crab walk the distance, bonnie blair’s 15 (1 is 1). 4 sets.

Lunge walk, mountain climber 20 (2 is 1) 4 sets.

2 sets of suicides.

MARY:

BBS IC 15

WWI situps IC 12
COUNT-OFF & NAME-O-RAMA
12 Pax (1FNG-Jake Brake); Tomb Raider, Yardsale, Beauty Shop, Bailout, Lipton, Gus, Little Jon, Sonic, Laettner, Puddle Jumper, Orange Julius (QIC)
CIRCLE OF TRUST/BOM:
No Reserve, No Retreat, No Regrets.

The words of Borden of Yale, a wealthy heir who gave up everything in order to reach the Islamic world. He passed away prematurely at the age of 25 from cerebral meningitis while studying Arabic in Egypt.

In our era of rampant consumerism the goals in life seem to be to collect as many things along our way in life. Borden already had everything and gave it all up. As Jesus says: who, when he had found one pearl of great price, went and sold all that he had and bought it. (Matthew 13:46)

A short synopsis of his life can be found here:

https://www.5minutesinchurchhistory.com/borden-of-yale/

Prayers for Little Johns Father on the renal transplant list. El Bano and his fiancé returns from Tanzania on Monday.
MOLESKIN:
Berm is a shining jewel in F3 Memphis. Thanks to Bailout and Lipton for keeping an eye on the six. Gus looked as though the highlight of the day was the opportunity to name Jake Brake.
ANNOUNCEMENTS:

See Slack. Lots going on.