Last Round of Golf for 2019

THE SCENE:
Last night was game 4 of the Yankees/Astros ALCS as well as the first night of GORUCK Selection streaming.  I picked the wrong day to Q a 0500 workout.

F3 WELCOME & DISCLAIMER:
Aye.

WARM-O-RAMA:
SSH x20 IC
Daisy Pickers x15 IC
Windmills x15 IC
Imperial Walkers x15 IC
Arm Circles x10 IC (each direction)

THA-THANG:
F3 Golf: a series of 5 minute sets, with 1 minute of rest in between.  Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps of each OYO, and so on until 5 minutes expired.  At the end of each round, each person’s score would be the lowest number of reps that were successfully completed for both exercises.  For example, if time expired while you were still working on 4 reps of exercise 2, your score for that round would be 5.  Lowest score at the end of the Thang wins.

Set 1:  Merkins/BBSU.  Winners: 3 tied with 1 point
Set 2: SSH/Flutter Kicks.  Winners: 2 tied (4)
Set 3: Burpees/WWI Situps.  Winner: Dawson (8)
Set 4: Mountain Climbers/Squats.  Winners: 2 tied (7)
Set 5: Werkins/Monkey Humpers.  Winners: 3 tied (1)
Set 6: Carolina Dry Docks/LBCs.  Winners: 2 tied (1)

Final Scores:
Dawson: 22
Choker and Lazarus: 26

MARY:
3 minutes of alternating 1-min planks and 1-min flutter kick sets

COUNT-OFF & NAME-O-RAMA:
3 PAX:  Choker (QIC), Dawson, Lazarus

CIRCLE OF TRUST/BOM:
Set a stretch goal.  Write it down.

MOLESKIN:
Still refining F3 Golf.  Last couple times we have finished round 4 with perfect scores and over a minute of time remaining.  Changed both exercises to be 4-count (2 is 1) exercises and that helped.  May need to do the same with rounds 5 and 6.

The good thing about a 0500 workout is you can drop in for a 2nd coffeeteria with the PAX at a 0530 workout that’s on your way home.  Was good to get a double dose of 2nd F this morning.

ANNOUNCEMENTS:
Sign up for Shield Lock.  Then sign up to help #PlantTupelo.  

The Armory Open

THE SCENE:
Fall has finally arrived in Memphis, which means Winter starts next week.  Enjoy!

F3 WELCOME & DISCLAIMER:
Aye.

WARM-O-RAMA:
SSH x20 IC
Daisy Pickers x15 IC
Imperial Walkers x15 IC
Arm Circles x10 IC (each direction)

THA-THANG:
F3 Golf: a series of 5 minute sets, with 1 minute of rest in between.  Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps of each OYO, and so on until 5 minutes expired.  At the end of each round, each person’s score would be the lowest number of reps that were successfully completed for both exercises.  For example, if time expired while you were still working on 4 reps of exercise 2, your score for that round would be 5.  Lowest score at the end of the Thang wins.

Set 1:  Merkins/BBSU.  Winners: 3 tied with 1 point
Set 2: SSH/Flutter Kicks.  Winner: Choker (1)
Set 3: Burpees/WWI Situps.  Winner: Halpert (9)
Set 4: Mountain Climbers/Squats.  Winners: La-Z-Boy (3)
Set 5: Werkins/Monkey Humpers.  Winners: 3 tied (1)
Set 6: Carolina Dry Docks/LBCs.  Winners: 3 tied (1)

Final Scores:
Halpert and La-Z-Boy: 18
Choker: 20

MARY:
5 minutes of alternating 1-min planks and 1-min flutter kick sets

COUNT-OFF & NAME-O-RAMA:
3 PAX:  Choker (QIC), Halpert, La-Z-Boy

CIRCLE OF TRUST/BOM:
Set a stretch goal.  Write it down.

MOLESKIN:
Never volunteer to Q the day after a Hitch Barracks ruck workout.

ANNOUNCEMENTS:
Sign up for Shield Lock.  Then sign up to help #PlantTupelo.  

If I get out of this hole, I’m going to Tupelo

THE SCENE: Woke at 0420, out the door at 0435 to meet a waiting Soulja Boy. We sat in the car waiting on Choker, who showed up at about 0438. On the road by 0440. YHC found a classic rock road trip playlist on Spotify. It was basically Choker’s Favorite Songs of All Time list. Perfect. The drive took about 90 minutes, which wasn’t bad at all. We arrived at the AO and the wind was a-blowin’ and it was chilly. There was a running car in the lot, with a couple of inhabitants. Sleeping, we think? Or maybe something more. The park has a local history center with some historic buildings, including an old diner named…Dudie’s Diner. The morning included many good “Dudie” jokes. Several F3 Tupelo PAX were out of town, but Pterodactyl (aka PT) showed up and we started…

F3 WELCOME & DISCLAIMER: given

WARM-O-RAMA:
SSH; Imperial Walkers; Daisy Picker; Windmill; Hillbillies; maybe something else I’m forgetting…

THA-THANG:
Mosey to the nearest soccer field with it’s very short grass and very neat lines. 

First up, BOMBS. Partner up. P1 starts on exercises. P2 backpedals across the penalty box, performs one star jump, runs back to start. 

50 burpees
100 overhead claps
150 merkins
200 big boy sit-ups
250 squats

Next up, Four Corners. PAX assembled at one corner and did the following together:

5 burpees, bear crawl across field to next corner
10 merkins, side-shuffle length of field, switching directions halfway
15 LBCs in cadence, lunge walk across field
20 squats, sprint length of field

Rinse and repeat Four Corners.

Mosey back to the shovel flag for some Mary. 

MARY:
Flutter kicks, Gas pumps, Shoulder taps, low plank hold.

COUNT-OFF & NAME-O-RAMA
4 PAX: Pterodactyl, Choker, Soulja Boy, Soybean (QIC)

CIRCLE OF TRUST/BOM:
Faith, the Third Eff, is not about about adhering to a specific religion; it’s about not living for yourself. The High Impact Man lives to serve his neighbor. 

MOLESKIN:
Awesome morning in Tupelo. Ballard Park is a great AO. Also, great coffeeteria spot at Strange Brew, a Starkville import. BOLO for a PT VQ coming soon!

ANNOUNCEMENTS:
3 more launch weeks ahead. Come get you some!

Arcwolftrict 5

THE SCENE:

F3 WELCOME & DISCLAIMER:
Aye.

WARM-O-RAMA:
SSH x20 IC
Daisy Pickers x15 IC
Hillbillies x16 IC
Arm Circles x10 IC (each direction)

THA-THANG:
F3 Golf: a series of 5 minute sets, with 1 minute of rest in between.  Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps of each OYO, and so on until 5 minutes expired.  At the end of each round, each person’s score would be the lowest number of reps that were successfully completed for both exercises.  For example, if time expired while you were still working on 4 reps of exercise 2, your score for that round would be 5.  Lowest score at the end of the Thang wins.

Set 1:  Merkins/BBSU.  Winners: 6 tied with 1 point
Set 2: SSH/Flutter Kicks.  Winners: 4 tied (1)
Set 3: Burpees/WWI Situps.  Winner: Speaker (9)
Set 4: Mountain Climbers/Squats.  Winners: 6 tied (1)
Set 5: Werkins/Monkey Humpers.  Winners: 8 tied (1)
Set 6: Carolina Dry Docks/LBCs.  Winners: 9 tied (1)

Final Scores:
Oscar and Runner-Up: 15
Speaker: 16
Innuendo and Slots: 17
Captain Obvious: 19
Choker: 20
Black Diamond and Elvis: 21

MARY:
Flutter Kicks x15 IC

COUNT-OFF & NAME-O-RAMA:
9 PAX:  Black Diamond, Captain Obvious, Choker (QIC), Elvis (FNG), Innuendo, Oscar, Runner-Up, Slots, Speaker

CIRCLE OF TRUST/BOM:
Set a stretch goal.  Write it down.

MOLESKIN:
Three stops left on my Q Passport tour.  Golf is coming your way!

ANNOUNCEMENTS:
Sign up for Shield Lock.  Then sign up to help #PlantTupelo.  

Skyrockets in Flight

THE SCENE:
I’m not used to rolling up to an AO in broad daylight and 95 degree heat.  But Afternoon Delight has all that, and more!

F3 WELCOME & DISCLAIMER:
Aye.

WARM-O-RAMA:
SSH x20 IC
Daisy Pickers x15 IC
Hillbillies x16 IC
Arm Circles x10 IC (each direction)

THA-THANG:
F3 Golf: a series of 5 minute sets, with 1 minute of rest in between.  Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps of each OYO, and so on until 5 minutes expired.  At the end of each round, each person’s score would be the lowest number of reps that were successfully completed for both exercises.  For example, if time expired while you were still working on 4 reps of exercise 2, your score for that round would be 5.  Lowest score at the end of the Thang wins.

Set 1:  Merkins/BBSU.  Winners: 3 tied with 1 point
Set 2: SSH/Flutter Kicks.  Winner: Topanga (2)
Set 3: Burpees/WWI Situps.  Winner: Topanga (9)
Set 4: Mountain Climbers/Squats.  Winners: 4 tied with (1)
Set 5: Werkins/Monkey Humpers.  Winners: 3 tied with (1)
Set 6: Carolina Dry Docks/LBCs.  Winners: 4 tied with (1)

Final Scores:
Topanga: 15
Bruce: 19
Choker: 25
Gepetto: 26
Alamo: 44, but #1 in heart, determination, and inspiration

MARY:
Flutter Kicks x25 IC

COUNT-OFF & NAME-O-RAMA:
6 PAX:  Alamo, Bruce, Choker (QIC), Gepetto, Topanga

CIRCLE OF TRUST/BOM:
Ecclesiastes 4: 9-12

MOLESKIN:
Working out at the end of the day adds another level of suck.  The temp was high, but really not that bad for July 71st.

ANNOUNCEMENTS:
Sign up for Shield Lock.  Then sign up to help #PlantTupelo.  

Gobbler World Tour

THE SCENE:
Gobbler is an F3 Pittsburgh PAX and an active duty Army officer.  The Army is moving him to Washington State, but this HIM is doing it the F3 way, stopping at as many F3 regions as he can fit in during the journey.  Today we were honored to host him in Memphis as part of the #GobblerWorldTour.

Part of his self-appointed duties on this trip were to settle a little BBQ dispute between us and Kansas City.  Tomb Raider met him for dinner last night at Central BBQ; however, in a moment of epic fail, TR allowed Gobbler to order the brisket.  WHAT ARE YOU EVEN DOING, TOMB RAIDER?  If we lose to that KC garbage, I’m personally blaming Tomb Raider for not ensuring that ribs were consumed.

Anyway, this morning we had a workout Q’d by Gobbler himself.  Here’s what we did.  

F3 WELCOME & DISCLAIMER
Welcomed & disclaimed

WARM-O-RAMA:

Bend and Reach x7 IC
Don Quixotes x7 IC 
Spider Dogs x15 IC
SSH x20 IC 

THA-THANG:
30 minute AMRAP – Complete as many rounds of the following as possible:

10 Hand Release Merkins
20 Sumo Squats
30 Rowers
Run a 1/4ish mile lap around the senior center

Mosey back to the flag for Mary

MARY:
Dirty Dog x50 IC each leg

COUNT-OFF & NAME-O-RAMA
19 PAX:  Alamo, Bailout, Birds Are Real, Bookworm, Caveman, Choker, Gobbler (QIC), Hot N Ready, Lipton, Lockermate, Mardi Gras, Mudpants, Photoshop, Slots, Snookie, Soulja Boy, Soybean, Tomb Raider, UPS

CIRCLE OF TRUST/BOM:
GrowRucks are awesome; if you haven’t been to one, make plans to do so.  If you have, do another.  Grab a few PAX and make a road trip out of it.  Nothing builds bonds like a good CSAUP.

MOLESKIN:
Gobbler’s M must be a saint.

Check out Soybean’s post-workout Pick Up The Six interview!

ANNOUNCEMENTS:
Sign up for Shield Lock.  Also sign up to help #PlantTupelo.

I’m Nothing if Not a Man of my Word

THE SCENE:  65 degrees. Not a drop of dew on the ground. YHC arrived 10 mics early to set up the chunks of 4×4 that served as substitutes to the cones that I must’ve loaned out.(1) Zima, Birds, and Olde Yeller were on the scene.

QIC:  Soulja Boy

F3 WELCOME & DISCLAIMER:  Gave it.

WARM-O-RAMA:

  • Side Shuffle Ground Taps x10 IC  (2)
  • Quick Feet/High Knees x3 alternating sets
  • Daisy Pickers x10 IC
  • Butt Kickers x10 IC
  • Michael Phelps

THA-THANG:
Charles Bronson Routine. At point A the PAX performed a number of the designated exercise OYO. When finished sprint 75 yards to point B. Drop down and bearcrawl 15 yards to point C. Mosey back to point A and hold plank til all in. Rinse & repeat with the next exercise. See below:

  • 100 SSH
  • 25 Burpees (3)
  • 50 Jump Squats
  • 50 BBSU
  • 50 more BBSU (4)
  • 100 Merkins
  • 50 Gorilla Canoodlers (5)

MARY:

  • Baby Makers x20 IC
  • Pickle Pounders x20 IC
  • Hello Dollies x10 IC

COUNT-OFF & NAME-O-RAMA
11 PAX: Peeping Tom, Liberace, No Fuego, Zima, Choker, Old Yeller, Birds-R-Real, Ice Cube, Beef Log, Toucan, Soulja Boy

CIRCLE OF TRUST/BOM:  YHC shared a recent personal experience which reenforced the conviction that all things beyond Gods grace in salvation are mere extensions of his grace. We are entitled to NOTHING in this life.

Challenge to the PAX: Be good stewards of the material blessings God has provided you with. Use them to glorify Jesus by loving others.

MOLESKIN:

(1) = If you have my cones, kindly return them.

(2) = Need a name for these. Chiocetti once named them Soulja Boy Shuffle but it didn’t stick. Looking for suggestions.

(3) = YHC felt shocked, a little worried, and partly responsible to hear Ice Cube weasing like an asthmatic with a burpee allergy this morning. I am legit glad you’re alive right now, man. Cobains.

(4) = Finish what you started, homey!

(5) = A move almost identical to Monkey humpers. The only difference is…   …  the name. YHC promised the night before that there will be ZERO monkey humpers. I will never lie to the PAX. That’s not what I stand for. Not now. NOT EVER!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

MOBY MILE

THE SCENE: 73 degrees. Much mumblechatter. I forgot the speaker.
F3 WELCOME & DISCLAIMER Given at least 4 times.
WARM-O-RAMA:

  • SSH ICx10
  • Merkins ICx10
  • Squats ICx10
  • Plankjacks ICx10
  • Arm Circles forward ICx10
  • Arm Circles reverse ICx10
  • Imperial Walkers ICx10

THA-THANG:
MOBY MILE!! Played the song Flowers (AKA Bring Sally Up) by Moby 4 times on a 1 mile course. After each run, YHC would call a workout until All In. Our route consisted of:

  • 1/5 mile run
  • BSU Dips
  • 1/5 mile run
  • BSU Squats (YHC had his phone stolen at this point by Gun Show)
  • 1/5 mile run
  • BSU Merkins
  • 1/5 mile run
  • BSU Partner Situps (halfway down on “Bring Sally down)
  • 1/5 mile run

Mosey to playground

MARY:

  • Sidewinders for approximately 3 minutes
  • Leg Tucks OYOx5
  • Flutter Kicks ICx50
  • Flutter Kicks ICx20
  • Flutter Kicks ICx10

COUNT-OFF & NAME-O-RAMA
17 PAX. 16 PAX (0 FNGs) Lochte, Cheese Steak, Granola, Choker, OJ, DHL, Speedy, Bail Out, Tremor, The Dude, Slots, Upgrade, Gun Show, Photoshop, Gomer, Grimace (Q)
CIRCLE OF TRUST/BOM:
Change requires change. Being gone for 10 weeks required some adjustment to how I interacted with my 2 year old. He used to love being thrown into the air, but after I got back, he was pretty hesitant about it since he hadn’t done that in 10 weeks. He used to love piggy back rides, but didn’t want that after I go back. It was new for him again.

When change happens, a HIM won’t remain static; he will adjust what needs to be adjusted within him to adapt to his environment, whether that is physically, emotionally, or spiritually. Be malleable.
MOLESKIN:
The Annex is not known for being able to count well. No KOTB this time.
ANNOUNCEMENTS:
Speedy is on Q Friday. There’s a 2.0 thing on Saturday that Bail Out seems to be in charge of.

Late Game of the Doubleheader

THE SCENE: YHC stuck around from Blue Collar to be QIC for the Morg.  Good times had with Choker and Upgrade.

F3 WELCOME & DISCLAIMER:  Yup…

WARM-O-RAMA:

SSH IC x30
IW IC x15
Windmills IC x15
Daisy Pickers IC x15
Mosey around the lot

THA-THANG:
Bear Crawl Merkin Ladder
Bear crawl across the parking lot, perform 1 Merkin.
Crawl Bear back, perform 2 Merkins.
Back and forth til 10 Merkins completed. (extra credit for picking up the 6)

Mosey about quarter mile to a small hill near the ditch.
7’s with Burpees and Smurf Jacks
Plank til all in. Once all in, Shoulder Taps IC x25

Mosey further down the road to a spot with a wood fence.
Irkins, Dirkins and Dips. 10 each
Rinse and Repeat

Mosey back towards the Shovel Flag.  On the way back, we started leaving the 6 so YHC decided to add some extra work.  Jump Lunges til the 6 arrived.  Once there, we performed Jump Lunges IC x10. These sucked…

Mosey around the lot to where we performed bear crawls.  We lined up for Suicide sprints.  Many pax nearly died.  Potter put in work on the sprint.  He didn’t look to happy with YHC when I yelled out “Rinse and Repeat!”

Recovery walk to Shovel Flag for Mary.

MARY:
American Hammer IC x30
LBC’s IC x25
TIME!

COUNT-OFF & NAME-O-RAMA
12 pax. Shoestring(QIC), Orange Julius, Flobee, Woodpecker, Choker, Upgrade, Gym Shorts, Potter, Miracle Ear, Esquire, Twilight,

CIRCLE OF TRUST/BOM:
YHC encouraged the pax to find a Shield Lock.  I am going to keep on sharing this until most pax are in a Shield Lock.  This has changed how F3 has shaped my life and I will encourage others to do this until my face falls off.

MOLESKIN:
Great effort by the pax.  Special SHOUT OUT to Choker and Upgrade for double posting at Blue Collar and the Morg.  Great morning and great effort by all pax.  The Morg seems to be getting soft on me!  They were complaining about running.  I might have to Q more often and get these boys into full F3 shape!!

ANNOUNCEMENTS:
Tupelo and stuff…

Early Game of the Doubleheader

THE SCENE:
Like the Morg, only earlier.  I made an offhand comment last night on Slack that people should come post at Blue Collar and then stick around for Shoestring’s Q at the Morg immediately after.  I didn’t think anyone would be stupid enough to actually do it.  Then Upgrade HC’d.  Then this morning as I pulled into the parking lot, I saw Shoe roll up right after me.  Too late now; I made my bed and would have to lie in it.

F3 WELCOME & DISCLAIMER
Check.

WARM-O-RAMA:

SSH x20 IC
Hillbillies x15 IC 
Windmills x15 IC
Arm Circles x10 IC each direction

THA-THANG:
DirtyRuckDeuce
4 sets of 3 exercises, with each exercise being 12 4-count reps.  Each set ended with a 1/2 mile ruck.  Each set consisted of one chest, one core, and one leg exercise (all either wearing or holding rucks).

Set 1:  Merkins, BBSU, Squats.
Set 2:  Carolina Dry Docs, Imperial Squat Walkers, Flutter Kicks.
Set 3: Overhead Ruck Press, Monkey Humpers, Hello Dollys.
Set 4: Ruck Curls, Tempo Squats, Ruck-to-Shoestrings.

Last two movements were shortened a bit, or we would not have made it back in time for the  2nd half of the doubleheader.

MARY:
Sprinkled throughout.

COUNT-OFF & NAME-O-RAMA
8 PAX:  BAM!, Birds Are Real, Choker (QIC), Dawson, Farmer, O’Reilly, Shoelaces, Upgrade

CIRCLE OF TRUST/BOM:
I have learned this year that F3 works best for me when I have a specific goal or challenge to work on.  During the Equinox challenge and the Biggest Loser challenges, I found myself pushing harder and posting on days I wouldn’t have otherwise posted.  In between those challenges, I noticed myself slacking off a bit.  

Set a goal that stretches you past your normal routine.  Write it down and measure it as you go.  If you’re not moving forward, you’re falling back.

MOLESKIN:
If you’re going to post twice back-to-back, don’t do it when Shoestring is the 2nd Q.

Rucked Monkey Humpers suck.

ANNOUNCEMENTS:
Sign up for Shield Lock.  Also sign up to help #PlantTupelo.