Brute Mile Attempt 1

Date: 07/11/2019

AO: Lair

QIC: Tiger Lily

PAX: Bombay, C-Lo, Chuck-E-Cheese, Hello Kitty, Hollywood, Iced, Nature Boy, Skids, Snowman and Twitty,

THE SCENE: Humid wet morning at the beautiful Lair.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
25 SSH IC
20 Imperial Walkers IC
15 Daisy Pickers IC
10 Arm Circles (Forward and Backwards) IC
5 Good Mornings IC

THA-THANG:
Mosey to the turf field with sandbag or ruck for an attempt to get through the Brute Force Mile

Round 1:
50 Bag Facing Burpees OYO
Ruck around the field

Round 2:
10 Rounds of:
3 bag drag Mericans
4 High Pulls
5 Front Squats
After all 10 rounds ruck around the field

Round 3:
10 Burpees but instead of jumping pull the bag from the ground to overhead
10 Bear Complex with bag

MARY:
Hurricane Hoedown from 1 to 7, with some extra flutter kicks at the end to to get us to 6:15.

COUNT-OFF & NAME-O-RAMA
11 PAX, no FNGs

CIRCLE OF TRUST/BOM:
Things you do infrequently are hard and stress. Look at Christmas that happens once a year, it is always stressful. Posting can be the same way, but the more frequently you fight the fatsack the easier it will get. Let your brothers know that you are going to post and hold each other accountable. It will get easier and easier to beat the fatsack every day that you post.

MOLESKIN:
Great morning for my final visit to the Lair. This AO is great and had incredible HIM and amazing facilities. If you are not posting there you should. The nitro coffee is on point and hospitably is second to none. Keep up the great work men.

Post Flood Work – 6/13/19

THE SCENE: Warm and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 30

Imperial Walkers IC x 20

Abe Vigoda IC x 20

Merkins IC x 10

Merkin Mile (25 merkins at 1/4 mile points until complete 1 mile)

THA-THANG:
Red Barchetta on the turf field

  • Sprint 100 yards, 100 SSH IC, mosey back and plank
  • Sprint 75 yards, 75 Mountain Climbers (2 is 1), mosey back and plank
  • Sprint 50 yards, 50 LBCs, mosey back and Al Gore
  • Sprint 25 yards, 25 Merkins, mosey back and Al Gore
  • Sprint 10 yards, 10 Burpees, mosey back and Al Gore
  • Bear Crawls and Crawl Bears

MARY:
Some
COUNT-OFF & NAME-O-RAMA
11 PAX: Soybean, Stephen King, Motel 6, Stuft Crust, C-Lo, Hello Kitty, Steinbrenner, Twitty, Haverford, Bombay, Pops
CIRCLE OF TRUST/BOM:
Appreciate the things that you have and the people in your life. F3 has been an incredible support group for me and my family during a difficult time. Trust in friends, family, and God. Thankful.
MOLESKIN:
I needed to Q a workout to blow off some steam and be with the F3 guys after a tough week. Incredible group of men.
ANNOUNCEMENTS:

CMU-so-Fly (VQ)

THE SCENE: Daylight just starting to break. Temp, maybe high 60s. Pleasant.

F3 WELCOME & DISCLAIMER:  Check.

WARM-O-RAMA:
15 standard SSH
15 fast tempo SSH
10 Abe Vigoda
10 slow Daisy Pickers
10 Frankensteins (that’s what my kids call alternating high kicks to opposite outstretched hand)
30 sec Back Plank
10 CMU Curl-Lift-and-Press (didn’t know what else to call this… bicep curl, shoulder press, tricep overhead press, shoulder negatives with arms extended, repeat)
All performed IC.

THA-THANG:
Mosey with CMU from parking lot to the plush Turf Fields of the Lair…

  • 11’s: CMU Burpees and CMU Jump Lunges, OYO
  • CMU Merkins till ALL IN
  • Apple Turnovers to opposite sideline

Mosey to the Poles and the Playground

  • AMRAP vertical pole pull-ups attempted (Due to excess sweat accumulation on poles, audible modification called by VQ to reassign exercise as below.)
  • AMRAP pull-ups on playground bridge railing; rest in wall sit as needed

Mosey back to Turf Field sidelines

  • Broad Jumps across to opposite sideline
  • 15 “CMU-so-Fly” lateral shoulder raises, alternating sides with each rep at midline, OYO (modification: 15 CMU foward shoulder raises OR 15 CMU military press)
  • CMU Lunge Walk across to opposite sideline
  • 2 rounds of 5 push-up assisted Glute-Ham Developers with alternating partner holding ankles.

MARY:
30 Supermans OYO
15 V-situps OYO

Mosey with CMU back to shovel flag.

COUNT-OFF & NAME-O-RAMA
5 PAX – Bombay, SKIDS 100, Hello Kitty, C-Lo, Webelo (VQ).

CIRCLE OF TRUST/BOM:
Looking back on life, you may notice certain “pillars” of faith or seasons of exceptional spiritual growth, often spurred by an individual in your life or an event. Be mindful of the impact your life might have on those around you, in ways you may never even know about. Make the most of each opportunity. Life can be cut short unexpectedly and without warning. Invest in those around you.

ANNOUNCEMENTS:
Convergence coming up on Memorial Day, 5/27, at The Barracks.

Grass Knuckles

THE SCENE: 

Lair; early, muggy with rain threatening

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

  • SSH x 25 IC
  • IMPERIAL WALKERS (In motion; clockwise) x 25 IC
  • IMPERIAL WALKERS (In motion; counter-clockwise/backwards) x 25 IC

THANG: 

PART 1:

Mosey to nearby trail around lake

Run 1/4 lap

BIG BOY SIT UPS x 25 OYO

Run to nearby wooden bridge

BEAR CRAWL half length of bridge

DIPS x 25 OYO

BEAR CRAWL remainder of bridge

Run 1/4 lap

LBC’s x 25 OYO

Run 1/4 lap

MERKINS x 25 OYO

Run 1/4 lap

PART 2:

“11’s”

  • Gather at starting point in nearby soccer field for instruction: to be performed OYO
  • BODY BAG BUILDER (BBB) x 1
  • Run length of field (70 yds)
  • BEAR CRAWL up berm
  • SQUAT x 10
  • CRAWL BEAR down berm
  • RUN BACKWARDS back to starting point
  • ALTERNATING SHOULDER TAPS (AST) until all in
  • REPEAT: as follows
  • INCREASE BBB x 1 rep/round and DECREASE SQUAT x 1 rep/round
    • ex: 2,9
    • ex: 3,8
    • etc.
  • After completing round of 5 BBB YHC led PAX on mosey around nearby loop and back to resume routine
  • After completing final round of 10 BBB/1 SQUAT the PAX mosey’d to shovel flag

MARY: 

  • AST until all in

COUNT-OFF & NAME-O-RAMA:
6; C-Lo, Steinbrenner, Utah, Skids 100, Bombay and O Positive (YHC)

CIRCLE OF TRUST/BOM:

Shelter From the Storm

We are all exposed to the storms of life. Stand strong. Be ready to receive God’s blessings, however He sends them. For YHC, He continues to send many blessings his way via YHC brothers of F3-Memphis. And for that, YHC is grateful.

MOLESKIN:

YHC had a little bit left in his tank this morning after his 5.0 mile run before BC. The PAX had no idea how much left. They found out early and often.

We got better together. Except for that reverse run tumble, compliments of YHC. He may be old but he bounces pretty good on hard ground it appears. No bones were broken in the making of this Backblast.

#ISI

THE SCENE: Damp but pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Indian Run around the Lake
  • 19 Daisy Pickers
  • 19 Merkins
  • 19 Squats
  • Streatch legs on you own

THA-THANG:

  • 5 Burpees
    • Run 100 Yards
      • 20 Squats
    • Run 100 Yards
  • 5 Burpees
    • Run 150 Yards
      • 30 Monkey Humpers
    • Run 150 Yards
  • 5 Burpees
    • Run 250 Yards
      • 40 Squats
    • Run 250 Yard
  • 5 Burpees
    • Run 300 Yards
      • 50 Monkey Humpers
    • Run 300 Yards
  • Walk 50 Yards and Back
  • Bearcrawl 10 yards
    • 10 BBS
  • Bearcrawl 10 Yards
    • 20 BS
  • Bearcrawl 10 Yards
    • 30 BBS
  • Bearcrawl 10 Yards
    • 40 LBC’s
  • Bearcrawl 10 Yards
    • 50 LBC’s
  • Bearcrawl 10 yards
    • 40 LBC’s
  • Bearcrawl 10 Yards
    • 30 Carolina Drydocks
  • Bearcrawl 10 Yards
    • 20 Merkins
  • Bearcrawl 10 Yards
    • 10 Captain Thors
  • Bearcrawl 10 Yards
  • 50 Monkey Humpers
  • 25 Monkey Humpers

COUNT-OFF & NAME-O-RAMA
7 PAX
CIRCLE OF TRUST/BOM:
Surround yourself with strong people.  They will lift you up and help you grow.  Make sure you bring something to the table or the relationship will not last.
MOLESKIN:
N/A
ANNOUNCEMENTS:

Be A Life Long Learner

THE SCENE: WET
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH 20 IC
  • Daisy Pickers 15 IC
  • Wind Mills 15 IC
  • Tempo Squats 20 IC
  • Indian Run around the lake

    THA-THANG:

  • Tire pull was time keeper( 1 Lap around half field) Once Lap was completed all PAX switched exercise.
    1. CMU (Squat, Curl, Press)
    2. Bucket (Squat)
    3. Sand Bag (Clean and Throw)
    4. CMU (Swing)
    5. Bucket (Squat)
    6. Slosh Tube (Lung)
    7. Metal Tube (Man Makers)
    8. 100 Run
    9. Bear Crawl
    10. Tire Pull

MARY:

  • Ring of Fire.
    1. Should Clap
    2. Mountain Climbers
  • Captain Thor
    • Set of 6
    • Set of 5

COUNT-OFF & NAME-O-RAMA
Pax: 10 (FNG:1 Mr. Belding)
CIRCLE OF TRUST/BOM:
Be a life long learner. So many people finish school and stop educating themselves. Your mind needs to stay fit/sharp like your body.  Pick up a book, take a class, listen to a pod cast.  surround yourself with HIM and push your body and mind forward.
MOLESKIN:

ANNOUNCEMENTS:
Ruck Sim Saturday, Equinox Challenge.

Twenty-Nineteen!

Date: 01JAN2019

AO: Mothership

QIC: Gus

PAX: U-Rock, Roomba, Granola, Bookworm, Cowbell, Sonic, Lodge, Park Bench, Teacher’s Pet, Anklet, Tiger Lily, Grimace, Commie, Rousey, Cheddar, Dial-Up, Soybean, Choker, Potiphar, Mile High (visiting from Dallas TX), Bottomless, Pops, Billy Blanks, Tree Hugger, Bombay, Altar Boy, Nature Boy, Casio, Lipton, Tremor, Halfpipe (visiting from Jackson MS), Crayfish, One & Done, Snowman, O Positive, Jail Bait, Rabbit, Black Diamond, Lazarus, Speaker, Stephen King, Orange Julius, Halpert, Pablo, Rosetta Stone, Gus | FNGs (4): The Sizzler, Guess Who, Nissan, Homebody

Conditions: Clear and 48F; B-E-A-utiful!

WELCOME

DISCLAIMER (given, with apologies, after the first two exercises of Warm-o-Rama)

Warm-o-Rama
SSH IC x 19
Pike walkouts OYO x 10
Daisy Pickers IC x 19
Side Stretch (hold each side 30 secs)
Annie IC x 10 (each side)
Groiner Stretch (hold each side 30 secs)
Fire Hydrant IC x 10 (each side)
Baby Arm Circles IC x 10 (forward & reverse)
Windmill IC x 19

* Mosey nearly one lap around parking lot; partner up *

MINIATURE DORA
50 BBSU
100 Merkins
150 Squats

* Mosey north to small hill; find a partner with similar body type *

PARTNER CARRY
PAX 1 carries PAX 2 up the hill.
Mosey back down.
PAX 2 carries PAX 1 up the hill.

* Mosey to visitor center *

HANDSTAND PUSH-UPS 19
(Combined reps always add up to 19.)
10 HSPUs; 9 squats
9 HSPUs; 10 squats
. . . .
2 HSPUs; 17 squats
1 HSPU; 18 squats

* Mosey back to SP parking lot; Monkey Humpers along the way just for good measure *

MARY
Flutterkick IC x 19
Hello, Dolly! IC x 19

Ratchet Shoulder Blaster to ENDEX

Count-o-Rama (50)

Name-o-Rama

COT / BOM: In the coming year, don’t let external conditions determine your level of Commitment.

MOLESKIN: The Sky Q blessed us with a beautiful morning, and the PAX showed out. Only a couple complained of their physical status before the workout began, which led me to believe that the PAX rang in the new year without over-indulging. Those who partied with F3 Memphis at the 2018 New Year’s Day Convergence were familiar with many of the elements of today’s workout, but we were about 40 degrees warmer than one year ago. The difference in temperature is what inspired my challenge to the PAX–meet your commitments regardless of external conditions. Today was pleasant, but the storms are coming.

T-claps go out to…

  • Rabbit, who long ago EH’d a Texas Man, who eventually posted in Dallas and was named Mile High. Mile High ended up posting today and bringing two FNGs, which means Rabbit is credited with three PAX! The Man knows how to multiply.
  • U-Rock, who took some amazing still images of today’s workout. You can tell he used to work at Olan Mills.
  • Halfpipe, who probably only posted because his little brother asked him to.
  • Snowman, for carrying my Six up that hill.
  • O Positive, Bradshaw extraordinaire, for bringing food and beverage for Parking Lot Coffeeteria.

THE SCENE: It dark for 5:30am
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH
  • 20 Merkins
  • 15 Daisy Pickers
  • Streatch
    THA-THANG:
  • Run around the Lake
  • 20 Squats (IC)
  • 15 hand Release Merkins
  • 10 Burpees
  • Run around the parking lot
  • Rinse and repeat( completed 3 trips)
    MARY:
  • 30 Flutter Kicks
  • 30 LBC
  • 30 Freddy Merc
    COUNT-OFF & NAME-O-RAMA
    3 PACK
    CIRCLE OF TRUST/BOM:
    Standards are meaningless if you are not willing to enforce them.  Don’t quit on the willing.,

    ANNOUNCEMENTS:
    St. Jude this coming weekend.

Truck-O-Pain 1.0

THE SCENE:  Fall is in the Air…..
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH:15
  • IW:15
  • DP:15
  • Squats:15
  • Merkins:15
    THA-THANG:
  • Indian run around the field twice
  • AMRAP style with tire as time keeper, once tire completed rep everyone rotated equipment.
    • Bucket Squat
    • Sandbag clean and throw
    • Slosh TubeLung
    • Tire pull (50 yards our and back)

MARY:
Ring of Fire (Shoulder claps, Mountain climbers)
COUNT-OFF & NAME-O-RAMA
Pax:4 FNG:0
CIRCLE OF TRUST/BOM:
Set goals and complete them! Plan to post X amount of times a week and hold yourself accountable.  Have your F3 brothers hold you accountable!
MOLESKIN:

ANNOUNCEMENTS:

EMOM with CMU

THE SCENE: WET but not raining
F3 WELCOME & DISCLAIMER

Given

WARM-O-RAMA:

  • SSH:15
  • IW: 15
  • DP: 15
  • Merkins: 15

THA-THANG:

  • EMOM
    • 5 Merkin, 5 Squats, 5 Man Makers
    • Every 5 min run to fence

MARY:

  • 50 Flutter kicks
  • 10 CMU curls
  • 40 Flutter kicks
  • 20 CMU Curls
  • 30 Flutter kicks
  • 30 CMU curls
  • 20 flutter kicks

COUNT-OFF & NAME-O-RAMA
PAX:11 FNG:0
CIRCLE OF TRUST/BOM:
Accountability:

As the cold weather comes, continuously reach out to your brothers and get them to the gloom.  Hold each other accountable!

MOLESKIN:

ANNOUNCEMENTS:
Service project hanging white boards