Sprint Training

THE SCENE: The Barracks: Weather: Real nice. M

F3 WELCOME & DISCLAIMER:

  1. Welcome: I am not a professional 

  2. You are participating at your own risk 

  3. You are responsible for your own wellbeing 

  4. You are here voluntarily, and you are not paying to be here 

  5. Know your limits and do the best you can, all exercises can be modified and are only suggestions.

 

WARM-O-RAMA:   SSH, Imperial Walkers, Merkins, Squats, 1 mosey lap, stretch.

 

THA-THANG:

  1. Accelerators (Run slow to first cone about 20 yards, then faster to next cone 20 more yards.
    1. 50% – 80% of full sprint speed.
    2. 60% – 90%
    3. 80% – 100%
    4. 30 Merkins, 30 Sit-ups, 30 Squats.
  2. Sprint 100yd. (All You Got!!!) All do 5 body builders, winners do 10.
    1. 30 Calf Raises, 15 Low Bend Jumps, 15 Squat Jumps, 15 Tuck Jumps
    2. 25 Merkins, situps, squats.
  3. Sprint 100yd AYG!  All do 5 body builders, winner does 10.
    1. Chasers: partner of similar speed. P1 lay down w head in direction you will run. P2 lay down with head toward P1’s feet. On “go,” both get up and sprint. P2 try to catch P1. At other end, repeat with P2 in front, P1 tries to catch
    2. Towel Run (“plowing the field”): P2 holds 2 ends of sheet/towel that passes around P1’s waist. P1 starts to run, P2 digs in to make it tough. Struggle for 7-10 yd, then release towel and complete 20 yd run. Flapjack, rinse repeat Chasers & Plowing the Field.
    3. 20 M-S-S.
  4. Sprint 50yd AYG 2x. . All do 5 body builders.
    1. Field: count strides across, run back in less strides, repeat w less strides 4-6 times.
  5. Mosey lap (cool down)

 

MARY:

Groiners, dr w, peter parker, flutter kick.

Circle up, stretch.

COUNT-OFF & NAME-O-RAMA

Shoestring, Phat Pat, Tater, Soybean, Teacher’s Pet, Bottomless, Handsy, Goldilocks, Costello, Browns, Spock, Snookie, Father Abraham, MMMbop, Toms, Gus, Sir Mix A Lot, Four Eyes, Hitch, Entourage, Big City.

CIRCLE OF TRUST/BOM:

https://f3nation.com/2018/03/11/whetstone-q1-8/

“Whetstone” relationship is one of sharpening between two men. When two men meet together for this purpose, there are three keys to success: Proximity, Purpose, and Periodicity.

Proximity: best mentor relationships have regular face to face meetings.

Purpose: meeting together not just for beer and conversation, but for closer alignment to some agreed upon standard.

Periodicity: frequent enough to warrant a commitment, not so frequent that the men are smothered.

 

MOLESKIN:

Tclaps to Goldilocks for huffing and puffing up to first place on some sprints. And for learning some #lexicon this week. Plenty more, and the rabbithole gets way deeper.

Non-Tclaps to Foureyes for fartsacking a few min into this workout and showing up late w the weinke. Good work getting us going, Hitch. These ideas were his brain-children.

 

ANNOUNCEMENTS:

F3 Day of Service!

May 5, SOS Spring Clean from 8:30 – 12:00, and Dia del Ninos from 11:00 – 5:00. Put it on your calendar and find some clown car compatriots.

ABCs, 123s

THE SCENE: 56F & hawt.

F3 WELCOME & DISCLAIMER

  • A. WARM-O-RAMA (in ABC-cadence; basically 3x IC/exercise):
    • Arm Circles
    • Backstroke
    • Cross Jacks
    • Diamond Merkins
    • Elbow-to-Knee
    • Frankensteins
    • Groiners
    • Hip Circles (flip flop halfway)
    • Inchworm
    • Jump Split Squat
    • Knee-to-Elbow
    • Leprechaun Kicks (Thanks Peaches @ F3Birmingham!)
    • Mahktar ‘n Diyanes
    • Nolan Ryans (flip flop halfway)
    • O‘s
    • Plank Jacks
    • Quarter-mile Mosey (perimeter of parking lot to curb by STARTEX)
    • Rocky Balboas (while waiting for the 6)
    • Surrenders
    • Tuck Jumps
    • Uneven Merkins
    • V-ups
    • Windshield Wipers
    • XYs (Rosalita + Flutterkick)
    • Y-raise
    • Zebra Butt-Kicks
  • B. THA-THANG:
    • Alternating Bear Crawls & Sprints between light poles with everyone in group 1 or 2 or 3 performing at least three Squats.
    • Burpees. 26 of them. One for each letter of the alphabet to stagger PAX into three groups. Upon the completion of burpees, PAX ran to the first light pole to perform squats until 7 PAX accumulated.
    • Congregate. The 1st 7 PAX to gather became group 1; the 2nd gathering of 7 PAX became group 2; the 3rd = group 3. Everybody in each group kept performing squats at each light pole until their entire group had done at least 3 squats, before Alternating Bear Crawls & Sprints to rinse and repeat. At 6:10 groups 1 & 2 went back for group 3 and all moseyed back for Mary.
  • C. MARY:
    • ABCs (in ABC cadence, of course)
    • American Hammers 26x IC
    • Big Boy Sit-ups (maybe got to E before time was called)
    • Crab cakes
  • 1. COUNT-OFF & NAME-O-RAMA:
    • Ruck (5 PAX, 0 FNGs): Mr. Wonderful, Orange Julius, White Castle, Choker, and Granola
    • Bootcamp (20 PAX, 0 FNGs): Orange Julius, Bob Ross, Costello, White Castle, Jasmine, Woodpecker, Carport, Moana, Zima, Soulja Boy, Green Monster, Sleep Number, Choker, Bad Credit, Red Roofer, Bootheel, Po, Mr. Wonderful, Phat Pat, and Granola.
  • 2. CIRCLE OF TRUST/BOM/MOLESKIN:
    • 1. YHC had a strange dream this week about his 2.0 being in a dangerous situation, and awoke with a strong sense of the frailty of life and how our otherwise safe living can numb us to that reality.
    • 2. Prayed for:
      • Sleep Number‘s mother
      • White Castle‘s ultrasound scans
      • Po‘s brand new 2.0
      • Carport‘s newly-adopted 2.0
      • Families who have lost little ones
    • 3. Shoutouts to:
      • 1. Soulja Boy for an excellent job sweeping and counting PAX.
      • 2. Costello for venturing out to the Morg (he’ll be on Q @ OF this Monday if you live walking distance from OF. Otherwise, post at the Morg. Red Roofer drives in from C’ville just to be a part of the Bartlettiest, King of the Bluffiest AO of them all).
      • 3. Moana for the side bear modification. Seemed harder and that’s probably why he did it.
  • 3. ANNOUNCEMENTS:

Shoestring Birthday Q

THE SCENE: a warm 42 degrees and clear skies

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x20
Burpees OYO x5
Imperial Squat Walkers IC x20
Burpees OYO x5
Daisy Pickers IC x20
Burpees OYO x5
Mosey around the Parking Lot x3

THA-THANG:
11’s!! Pax start at one end of Parking Lot and complete 10 squats then mosey to other end and complete 1 Big Boy Sit-up.   Continue adding 1 BBS and subtracting 1 squat, always equalling 11 total reps. Sets are as follows…
10 Squats/1 BBS
9 Squats/2 BBS
8 Squats/3 BBS…
1 Squat/ 10 BBS
Repeat back up the ladder…

Mosey to Playground for Mary

MARY:
Partner up. Stand by your man
Pax 1: dead hangs from playground and performs 10 leg lifts
Pax 2: American Hammers AMRAP waiting for pax 1 to finish set.
Flap Jack
Continue sets for 8 mins.

Mountain Climbers IC x20
Shoulder Taps IC x20
J-Lo IC x20
ABC’s

COUNT-OFF & NAME-O-RAMA
17 Pax! Kotters to Meatball!  Irish Goodbye from Trophy Wife

CIRCLE OF TRUST/BOM:
YHC is turning 35 tomorrow and in examining my life, YHC has examined death.  What will happen?  When reflecting on Romans 14, Paul flippantly mentions death as it will glorify God.  This type of flippant attitude towards death only comes from a confidence in the resurrection of Jesus Christ.  Without confidence in His resurrection, YHC will always be more focused on my “stuff”, family and friends and worried about them than on worried about glorifying God in my life and my death.

MOLESKIN:
SO thankful to lead the men in the gloom!  Honored that the pax sang happy birthday to me after Name-O-Rama.  Blessed to be part of this community of HIM. Plenty of mumble chatter today which always warms YHC heart.

ANNOUNCEMENTS:
GrowRuck in the Fall
Q School on April 21st

Group Diamond Dora 234

THE SCENE: Windchill in upper 30s…warm enough for GMT exposure
F3 WELCOME & DISCLAIMER
PAX Welcomed & disclaimed

WARM-O-RAMA:

  • SSH x 25
  • IW x 20
  • Windmills x 20
  • Hillbillies x 19
  • Goofballs x 25

THA-THANG:

Mosey through ballfields to Flicker street, pause for 10 burpees, continue mosey to Sand Volleyball Court, 10 non-sand burpees, then break up into teams of 4 (1 team of 5) for Dora 234

  • Round 1: 200 groiners
  • Round 2: 300 burpees
  • Round 3: 400 squats

Two Pax travel together around the volleyball court to hill while other two are tackling the reps. When pax get to hill, PAX either wheelbarrow or Partner Carry to the fence, PAX then run to back to their starting spot and swap places with their PAX.

We finished DORA 234 around 6:05pm and that’s when Gus, F3 Memphis N’antan, was at #380 Sand Burpees (his ‘gift’ to us for achieving a count of 86 total men for the inaugural King of the Bluff challenge on 4/2/18). 

Gus looked all but defeated, we chose to get after it with him for 20 sand burpees to get to the finish line (self-prescribed 400 sand burpees). #ISI

MARY:
After we accompanied Gus for his final 20 sand burpees, we moseyed to Startex for Mary.

  • LBCs x 20
  • Jane Fondas x 10 each side/leg
  • ABCs (In Cadence, fyi Leveeites)
  • Iron Cross for 1 minute
  • Flutter Kicks x 15
  • Shoulder Taps led by Four Eyes

COUNT-OFF & NAME-O-RAMA
14 (0 FNGs)

CIRCLE OF TRUST/BOM:
YHC’s M loved being a part of the body at Lookout Mountain Pres whilst in college and I’ve taken to their preaching via their podcast series. Was struck by their Easter series focus on Christ’s descent into being a man. The words of Philippians 2:6 “who, though he was in the form of God, did not count equality with God a thing to be grasped,” rang out in a new way thinking about God taking the form of a baby. How can we exhibit Christ likeness in ways that showcase a glimpse of this humility?

Prayers for Hitch & Four Eyes neighbor that has had hallucinations & prayers for Four Eyes friend seeking financing for his home.

MOLESKIN:
YHC planned for DORA to occur by the ballfields and the bleachers to be climbed vs the hill. Old Man Hitch recommended that we Omaha as to be nearby to Gus for his 400 sand burpees, this was a welcome adjustment. Bleachers would’ve likely been more prone to accidents without added downpainment. Shoutout to Granola’s Mothership Q for reminding YHC of the Goofball.

ANNOUNCEMENTS:

  • BrewRuck on 4/28!
  • GrowRuck host site fall of 2018!

Back + Bicep Beatdown at Old Forest

THE SCENE: 40 degrees and clear

F3 WELCOME & DISCLAIMER

  • Welcome: I am not a professional
  • You are participating at your own risk
  • You are responsible for your own wellbeing
  • You are here voluntarily, and you are not paying to be here
  • Know your limits and do the best you can, all exercises can be modified and are only suggestions.


WARM-O-RAMA:

  • Windmill (IC) – 15
  • IW (IC) – 15
  • SSH (IC) – 25

 THA-THANG:

Pair up. One PAX per pair does the following (using CMU’s for most) without rest in the middle of sets or between exercises. The goal is total muscle fatigue or burnout. If you stop in the middle of an exercise, it’s time to move on to the next: 
 
  • Coupon curls – 30 or AMRAP
  • Coupon trap raises – 30 or AMRAP
  • Australian pull ups on railing at pavilion – 30 or AMRAP
  • Coupon Reverse curls (hold coupon on top…or on side to modify) – 30 or AMRAP
  • Coupon bent over lat rows – 30 or AMRAP
  • Lower bank bend ups – 30 or AMRAP
While one PAX of each pair is doing that, the other PAX runs backward down one side of parking lot island, does 10 burpees. Runs forward down other side of parking lot island, does 9 burpees. Run backwards, 8 burpees, etc. Once partner 1 is finished with coupon work, swap.
 
Each pair made it through the rotation at least twice.
 
 
 

MARY:

  • Mtn Climbers (IC) – 15
  • Jumping lunges – (IC) 5
  • Body builders 8 count (IC) – 5
  • Squats (IC) – 5
  • Peter Parker’s (IC) – 10
  • Jumping Lunges (IC) – 5
  • Hollywood side crunches (IC) – 10 left, 10 right
  • Squats (IC) – 5
  • Hello Dolly Lama (iron cross + hello dolly) (IC) – 15

 COUNT-OFF & NAME-O-RAMA

Gus, Sir Mix-a-lot, Four Eyes, MIB (FNG), Teacher’s Pet, Mmmbop, Father Abraham, Napster (FNG), Costello, Blart, Pony Express, Dewy, Crayfish, Shoestring, Goldilocks, Browns, Bottomless, Heart Attack (FNG), Handsy (QIC)

 CIRCLE OF TRUST/BOM:

10 years ago I wouldn’t have considered myself a racist, and yet I had so little understanding of the perspective of my African American brothers and sisters. I didn’t “get” or sympathize with many of the struggles that people of color face in our country even today. Whether intentional or not, I was complicit in furthering a system that benefitted myself and my race and that harmed and/or held back people of color. That perspective has radically shifted over the years but it didn’t happen over night or by reading a social media post. It took years of living around, working around, and worshipping with people who don’t look like me. In short – it took forming real and meaningful relationships with people who don’t look like me, who don’t come from the same background I come from, who might not vote like me, etc. I am so thankful today for the perspective (though still limited and have room to grow!) I have as a result of those relationships. And for me, those relationships were not necessarily sought out intentionally but were the result of my life’s circumstances. So I challenged the PAX to not just sit back and hope circumstances will lead you into those relationships. Rather, be intentional in developing relationships with people who are different than you. If you look around and all the people you have real relationships look like you, vote like you, worship like you, have the same financial resources you have, have the same thoughts and perspectives as you, etc. then you have to be intentional to form relationships outside of that.

 MOLESKIN:

I liked this workout but felt like YHC was in such a hurry to make sure we got through everything that I didn’t do a good job of communicating to the PAX. I saw several PAX who were confused and some of the exercises took longer than I planned. We also had 3 FNG’s who were potentially very lost at many points along the way. It was a good reminder to me to slow down, communicate clearly, and plan workouts that are easy to follow for maximum benefit to all PAX.

ANNOUNCEMENTS:

Mark your calendars for a 2nd F opportunity – Saturday, May 5th, 8:30am – 12:00pm at SOS (Service Over Self). The SOS Spring Clean event will be helping SOS clean and prepare it’s facility and grounds to host 1,500+ volunteers over the summer who will be coming to provide critical home repair for low-income homeowners. We need lots of man power to get everything clean and in order! More details to come…

APFT at the Barracks – April 2018

tl;dr here’s the score sheet with all of today’s results

THE SCENE: 51*, sprinkles here and there. Despite YHC’s request that people show up a few minutes early, it was just Gus, Toms, and myself at 0527. Toms declared he would not be participating because his neck is hurt (from laying in the bathtub). At 0528, waves of PAX could be seen coming from the parking lot. Gus, who sometimes has good ideas, suggested doing the run first because ROTC would be on the track at 0600. YHC took down names and ages, and we got going. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x18, Daisy Picker x10, Windmill x10 (windmill with a ruck is a dumb idea)

THA-THANG:
For the second time this week, YHC had the privilege of proctoring the Army Physical Fitness Test. F3 is generally opposed to clipboard Qs, but this event would be too complicated to do it and Q it. Our plan is to complete this test once every 6 months to track our individual fitness progress. It’s not a perfect test (there is no perfect test), but it’s something. The test includes 2 minutes timed push-ups, 2 minutes timed sit-ups, and a 2 mile run. We (they) did the run first.

THE TWO-MILE RUN IS USED TO ASSESS YOUR AEROBIC FITNESS AND YOUR LEG MUSCLES’ ENDURANCE. YOU MUST COMPLETE THE RUN WITHOUT ANY PHYSICAL HELP. AT THE START, ALL PAX WILL LINE UP BEHIND THE STARTING LINE. ON THE COMMAND ‘GO,’ THE CLOCK WILL START. YOU WILL BEGIN RUNNING AT YOUR OWN PACE. TO RUN THE REQUIRED TWO MILES, YOU MUST COMPLETE (describe the number of laps, start and finish points, and course layout – 8 laps around the track). YOU ARE BEING TESTED ON YOUR ABILITY TO COMPLETE THE 2-MILE COURSE IN THE SHORTEST TIME POSSIBLE. ALTHOUGH WALKING IS AUTHORIZED, IT IS STRONGLY DISCOURAGED. IF YOU ARE PHYSICALLY HELPED IN ANY WAY (FOR EXAMPLE, PULLED, PUSHED, PICKED UP, AND/OR CARRIED) OR LEAVE THE DESIGNATED RUNNING COURSE FOR ANY REASON, YOU WILL BE DISQUALIFIED. WHAT ARE YOUR QUESTIONS ON THIS EVENT?”

YHC had a deck of cards with exercises for the speedy PAX who finished first. Once everyone finished the run, we moved on to the push-up event.

THE PUSH-UP EVENT MEASURES THE ENDURANCE OF THE CHEST, SHOULDER, AND TRICEPS MUSCLES. ON THE COMMAND ‘GET SET,’ ASSUME THE FRONT-LEANING REST POSITION BY PLACING YOUR HANDS WHERE THEY ARE COMFORTABLE FOR YOU. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART. WHEN VIEWED FROM THE SIDE, YOUR BODY SHOULD FORM A GENERALLY STRAIGHT LINE FROM YOUR SHOULDERS TO YOUR ANKLES. ON THE COMMAND ‘GO,’ BEGIN THE PUSH-UP BY BENDING YOUR ELBOWS AND LOWERING YOUR ENTIRE BODY AS A SINGLE UNIT UNTIL YOUR UPPER ARMS ARE AT LEAST PARALLEL TO THE GROUND. THEN, RETURN TO THE STARTING POSITION BY RAISING YOUR ENTIRE BODY UNTIL YOUR ARMS ARE FULLY EXTENDED. YOUR BODY MUST REMAIN RIGID IN A GENERALLY STRAIGHT LINE AND MOVE AS A UNIT WHILE PERFORMING EACH REPETITION. AT THE END OF EACH REPETITION, THE SCORER WILL STATE THE NUMBER OF REPETITIONS YOU HAVE COMPLETED CORRECTLY. IF YOU FAIL TO KEEP YOUR BODY GENERALLY STRAIGHT, TO LOWER YOUR WHOLE BODY UNTIL YOUR UPPER ARMS ARE AT LEAST PARALLEL TO THE GROUND, OR TO EXTEND YOUR ARMS COMPLETELY, THAT REPETITION WILL NOT COUNT, AND THE SCORER WILL REPEAT THE NUMBER OF THE LAST CORRECTLY PERFORMED REPETITION. AN ALTERED, FRONT-LEANING REST POSITION IS THE ONLY AUTHORIZED REST POSITION. THAT IS, YOU MAY SAG IN THE MIDDLE OR FLEX YOUR BACK. WHEN FLEXING YOUR BACK, YOU MAY BEND YOUR KNEES, BUT NOT TO SUCH AN EXTENT THAT YOU ARE SUPPORTING MOST OF YOUR BODY WEIGHT WITH YOUR LEGS. IF THIS OCCURS, YOUR PERFORMANCE WILL BE TERMINATED. YOU MUST RETURN TO, AND PAUSE IN, THE CORRECT STARTING POSITION BEFORE CONTINUING. IF YOU REST ON THE GROUND OR RAISE EITHER HAND OR FOOT FROM THE GROUND, YOUR PERFORMANCE WILL BE TERMINATED. YOU MAY REPOSITION YOUR HANDS AND/OR FEET DURING THE EVENT AS LONG AS THEY REMAIN IN CONTACT WITH THE GROUND AT ALL TIMES. CORRECT PERFORMANCE IS IMPORTANT. YOU WILL HAVE TWO MINUTES IN WHICH TO DO AS MANY PUSH-UPS AS YOU CAN. WATCH THIS DEMONSTRATION.” “WHAT ARE YOUR QUESTIONS?”

THE SIT-UP EVENT MEASURES THE ENDURANCE OF THE ABDOMINAL AND HIP-FLEXOR MUSCLES. ON THE COMMAND “GET SET”, ASSUME THE STARTING POSITION BY LYING ON YOUR BACK WITH YOUR KNEES BENT AT A 90-DEGREE ANGLE. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART. ANOTHER PERSON WILL HOLD YOUR ANKLES WITH THE HANDS ONLY. NO OTHER METHOD OF BRACING OR HOLDING THE FEET IS AUTHORIZED. THE HEEL IS THE ONLY PART OF YOUR FOOT THAT MUST STAY IN CONTACT WITH THE GROUND. YOUR FINGERS MUST BE INTERLOCKED BEHIND YOUR HEAD AND THE BACKS OF YOUR HANDS MUST TOUCH THE GROUND. YOUR ARMS AND ELBOWS NEED NOT TOUCH THE GROUND. ON THE COMMAND “GO”, BEGIN RAISING YOUR UPPER BODY FORWARD TO, OR BEYOND, THE VERTICAL POSITION. THE VERTICAL POSITION MEANS THAT THE BASE OF YOUR NECK IS ABOVE THE BASE OF YOUR SPINE. AFTER YOU HAVE REACHED OR SURPASSED THE VERTICAL POSITION, LOWER YOUR BODY UNTIL THE BOTTOM OF YOUR SHOULDER BLADES TOUCH THE GROUND. YOUR HEAD, HANDS, ARMS, OR ELBOWS DO NOT HAVE TO TOUCH THE GROUND. AT THE END OF EACH REPETITION, THE SCORER WILL STATE THE NUMBER OF SIT-UPS YOU HAVE CORRECTLY COMPLETED. A REPETITION WILL NOT COUNT IF YOU FAIL TO REACH THE VERTICAL POSITION, FAIL TO KEEP YOUR FINGERS INTERLOCKED BEHIND YOUR HEAD, ARCH OR BOW YOUR BACK AND RAISE YOUR BUTTOCKS OFF THE GROUND TO RAISE YOUR UPPER BODY, OR LET YOUR KNEES EXCEED A 90-DEGREE ANGLE. IF A REPETITION DOES NOT COUNT, THE SCORER WILL REPEAT THE NUMBER OF YOUR LAST CORRECTLY PERFORMED SIT-UP. THE UP POSITION IS THE ONLY AUTHORIZED REST POSITION. IF YOU STOP AND REST IN THE DOWN (STARTING) POSITION, THE EVENT WILL BE TERMINATED. AS LONG AS YOU MAKE A CONTINUOUS PHYSICAL EFFORT TO SIT UP, THE EVENT WILL NOT BE TERMINATED. YOU MAY NOT USE YOUR HANDS OR ANY OTHER MEANS TO PULL OR PUSH YOURSELF UP TO THE UP (RESTING) POSITION OR TO HOLD YOURSELF IN THE REST POSITION. IF YOU DO SO, YOUR PERFORMANCE IN THE EVENT WILL BE TERMINATED. CORRECT PERFORMANCE IS IMPORTANT. YOU WILL HAVE TWO MINUTES TO PERFORM AS MANY SIT-UPS AS YOU CAN. WATCH THIS DEMONSTRATION.” “WHAT ARE YOUR QUESTIONS?”

YHC collected exercise counts and run times on a score sheet. Those have been entered in the F3 Memphis APFT Scores Google Sheet. This will be our region’s source of record going forward. One tab contains test date and scores; the other tab contains the points that correspond to the scores. The points factor in your age group. Personally, I will be using the Total Score to evaluate my progress on future tests. 

MARY:
There was no Mary.

COUNT-OFF & NAME-O-RAMA
21 PAX, including Toms and YHC (co-proctors).

CIRCLE OF TRUST/BOM:
YHC encouraged the PAX to also consider their spiritual growth and progress as a father, husband, coworker, neighbor, etc. Be as intentional about growing in those areas as you are about your fitness. Our bodies will return to dust, but how we love and serve the people in our lives has eternal consequences. 

Prayers for Father Abraham’s mother-in-law and for Crayfish parenting his children.

MOLESKIN:
T-CLAPS to the PAX who showed up and worked. Everyone seemed to really push themselves. As Gus said after, “Everyone who fartsacked scored a zero.” After running over a bit Wednesday, we finished *just* two minutes over today. Big thank you to Gus (Army vet, lawyer) and Bottomless for helping demonstrate. 

#TurntTractorTireTuesday

AO:  The Sandlot

QIC:  Toms

THE SCENE:   70* and not a rain drop in sight.  Sweatin’ weather.

F3 WELCOME & DISCLAIMERYes.

WARM-O-RAMA:

Mosey to end of street.  SSH x 15 IC.  Woodpecker almost got clipped by a speeding car.  Mosey back.

Hillbillies x 15 IC

Daisy Pickers x 15 IC

Arm Circles x 15 IC.  Reverse x 15 IC.

Grab a CMU and mosey to field.

THA-THANG:

Split into two groups–those with CMUs and those without.  CMU group does shoulder presses x 15 OYO and merkins x 15 OYO.  Non-CMU group flips tractor tires down to the far side of the field until they are relieved by the CMU group.  (3 PAX per tire, rotating on and off with remainder PAX doing burpees.) Sprint between stations, rinse and repeat until QIC deems fit (we completed 5 or so rounds).

Bear-blocks and burpees.  Half the PAX lines up with a CMU at end of field.  Other half lines up at furthest tractor tire.  CMU group bear-blocks (bear crawl and pull CMU) to non-CMU partner who is performing burpees.  Switch.  Once complete, each PAX lunge walks back to original position.  Rinse and repeat.

Time to put the tires back, so one group does burpees while the other group puts the tires back.

Mosey to return CMUs (many of which are now broken).

Wall sit for 30 count.

Balls to wall as parallel to the wall as you can.  Handstand pushups x 5 OYO.

MARY:

Flutter kick circuit.  On back, flutterkicks x 15 IC.  Raise legs to 45 degrees, flutterkicks x 15 IC.  Back at 45 degrees (iron cross for the studs), flutterkicks (6 inches) x 15 IC.  Raise legs to 45 degrees (back still at 45 degrees), flutterkicks x 15 IC.

American Hammer x 10 IC.

Hollywood Side Crunch x 10 IC.  Flap jack.

COUNT-OFF & NAME-O-RAMA

14 PAX.  Sir Mix a Lot, Four Eyes, Costello, Bookworm, Mmmbop, G-string (Willy Loman from Murfreesboro), Woodpecker, Iditarod (Willy Loman from Murfreesboro), NPR (Willy Loman from Murfreesboro), Long Relief (Willy Loman from Murfreesboro), Soybean, Crayfish, Father Abraham, Toms.

CIRCLE OF TRUST/BOM:

YHC has been struggling a lot lately, and that struggle has manifested in humbling conviction that he tends to serve money and its promise of “security” more than he serves his creator.  Comfort is not the pursuit of a HIM, yet comfort is often praised “security” while sacrifice is often dismissed as negligence.  At best, it seems an acceptable practice to give a nod to those stepping into the unknown only to close our garages, lock our doors, and say “good for them, but it’s not for me.”  YHC is the worst offender.  YHC read the PAX the following quote from John Piper:

For every man who fails his family in the path of obedience to God’s call, I would guess there are probably a thousand men who failed their family by keeping them safe in the path of prosperity.

YHC encouraged the PAX to not be fooled by the illusion of security and safety, particularly as it relates to money.  Money will let you down.  Our hope has to be in something greater.

Prayers for MLK 50 and our city.  The attempted suicide (or possibly indirect cry for help) of a Visible School student and the implications for Sir Mix A Lot.  Soybean’s mom’s upcoming chemo and testing.  Individual at Warrior’s Center who was in a wreck and may lose a couple fingers.  Individual at Warrior’s Center who recently lost his mom to cancer.

MOLESKIN:

4 Willy Lomans in town for MLK 50 was a great encouragement.  Enjoyed having the extra bodies and the work they put in.

Nothing beats a heavy tractor tire.

ANNOUNCEMENTS:

None.

Group Therapy Hills

THE SCENE: Mothership (Shelby Farms Park): 45 degrees, still.
F3 WELCOME & DISCLAIMER:

  1. Welcome: I am not a professional
  2. You are participating at your own risk
  3. You are responsible for your own wellbeing
  4. You are here voluntarily, and you are not paying to be here
  5. Know your limits and do the best you can, all exercises can be modified and are only suggestions.


WARM-O-RAMA:
20x SSH, 20 Imperial Walkers, 10 Merkins in cadence, 10 Squats in cadence.

 

THA-THANG:

Groups of 4 or 5, mosey to bottom of hill in between startex and the stage. QIC yelled “Down” for 5 pushups a few times on the way over.

 

Group Therapy 11’s. Merkin Twists & Body Builders

Start: 10 Merkin Twists.

When your group reaches top, drop your “coupon” and go help another group.

All at top, 1 Man Maker. All run down.

We made it through 6-7 rounds, decreasing Merkin Twists and increasing Man Makers, hard stop at 7:40. Mosey back to startex.

Four corners. 10 min max.
1. Pull Sue around the parking lot 1 lap, then scream “rotate.”
2. 10 Inchworm, 10 Merkins rinse repeat until rotate.
3. 10 tuck jump, 10 diaper change, rinse repeat.

4. 10 squat jump, 10 good morning, rinse repeat. 

MARY:

3 circles of Hands of time

COUNT-OFF & NAME-O-RAMA
23 Pax: Bombay, Soulja Boy, Orange Julius, Nature Boy, Halfpipe, Swinger, Gus, Twoster, Cartel, Costello, Pops, Snowman, Snookie, Skipper, Little Buddy, Cowbell, Tree Hugger, Part Timer, Billy Blanks, Teacher’s Pet, C-Lo, Four Eyes, and FNG: Brad Wienberger, Farmer’s Only
CIRCLE OF TRUST/BOM:

While we don’t know much about the Saturday of Easter, we do know that Christ was dead and that the disciples basically tucked tail and ran. One reason may be that they were separated (as Peter was) from each other. Take the opportunity this week to look out for those who may have loner tendencies. Find a way to draw them in to community through a beer, lunch, inviting them to bring their kids over to play, or tagging along to an event where you know they’ll be.  Take special care to look out for those being tested, and to realize where you need help as well.

Luke 22:54 Then they seized him and led him away, bringing him into the high priest’s house, and Peter was following at a distance. 55 And when they had kindled a fire in the middle of the courtyard and sat down together, Peter sat down among them.56 Then a servant girl, seeing him as he sat in the light and looking closely at him, said, “This man also was with him.” 57 But he denied it, saying, “Woman, I do not know him.” 58 And a little later someone else saw him and said, “You also are one of them.” But Peter said, “Man, I am not.” 59 And after an interval of about an hour still another insisted, saying, “Certainly this man also was with him, for he too is a Galilean.” 60 But Peter said, “Man, I do not know what you are talking about.” And immediately, while he was still speaking, the rooster crowed. 61 And the Lord turned and looked at Peter. And Peter remembered the saying of the Lord, how he had said to him, “Before the rooster crows today, you will deny me three times.”62 And he went out and wept bitterly.

MOLESKIN:
Always great to have out of towners (Skipper and Little Buddy). Prayers for men with difficult family situations during the holiday weekend, Jasmine’s achilles tendon, and other surgeries coming up.
ANNOUNCEMENTS:
BIG KING OF THE BLUFF bet with Gus coming up Monday. EH the fool out of that neighbor, coworker, friend.

Tour de Barracks

THE SCENE: 49* and clear skies
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x20
Dairy Pickers IC x20
Stretch whatever the pax needs for 60 seconds

THA-THANG:
Broke the 26 pax into 2 groups for a Burpee Indian Run.  (approx. 1.25 miles)
Last two pax drop for 5 burpees and run to the front of the group.

*Read Matthew 26:36-41 to the pax*
The Spirit is willing, but the flesh is weak”

Mosey around the Univ of Memphis campus (approx. 1.75 miles)
Right on Zach Curlin, Right on Walker, Right on Patterson, Right on Zach Curlin to Startex.

Stallions continued laps til the 6 returned. (approx. 1 mile)

MARY:
Mountain Climbers x30

COUNT-OFF & NAME-O-RAMA
26 PAX w 5 FNG’s- WELCOME to Chewy, Cheat Code, Krusty, Spice, and Shea

CIRCLE OF TRUST/BOM:
“The Spirit is willing but the flesh is weak.”  Life is hard and temptation is real.  As we look at our lives, we know the struggle.  We need Jesus and the Holy Spirit to help us navigate this life.  As we celebrate the crucifixion and resurrection of our Lord Jesus Christ, we can not forget that He has given us the Holy Spirit so we can navigate our lives.

MOLESKIN:
YHC was worried to wrangle that many pax for a run workout but the pax KILLED it!  The mumble chatter and the effort was STRONG by all pax.  Truly humbled and honored to lead this morning.  Everyone pushed themselves.

ANNOUNCEMENTS:
Q School is April 21st.  Everyone is encouraged to attend!
BrewRuck901 is April 28th.  Register online.

Sand to Glass

AO:  The Sandlot

QIC:  Costello (VQ!)

THE SCENE:   60* and dry with solid gusts of wind here and there.

F3 WELCOME & DISCLAIMERCheck.

WARM-O-RAMA:

SSH x 15 IC
Arm Circles x 10 IC.  Reverse, x 4 IC.

Mosey to volley ball court.

THA-THANG:

Sand to Glass.

QIC gave the PAX an overview of how sand is made into glass, which is frankly terrifying when you are standing in front of Gus’ playground.

Perform one squat jump, one side straddle hop, and one merkin.  User’s choice on the mode of transportation across the desert–bear crawl, alligator crawl (a new favorite, but very hard to execute without eating sand), spider crawl, broad jump, karaoke.  Once to the other side, repeat.  Rinse and repeat back and forth about 4 or 5 times.

Mosey to Union, to Hollywood, and back through The Sandlot to the volley ball court via the skate park.  Approximately 1.5 miles.  QIC led front-running PAX in planks at various points until the six caught up.

Line up at one end of volleyball court.  Sprint to other side, perform one merkin.  Rinse and repeat back and forth.  Some PAX chose to ladder the reps during this portion.  At about 6:05, circle up for Mary.

MARY:

Iron Cross while discussing ways members of the PAX have seen God this week, courtesy of Crayfish.

Mountain climbers x 30 IC.

LBCs x 20 IC.

Indian run around the volleyball court.  Mosey back to Start.  Circle up for Flutterkicks x 20 IC

COUNT-OFF & NAME-O-RAMA

12 PAX, 0 FNGs.  Hanson (Willy Loman from Franklin), Bookworm, Choker, Traffic Jam (Willy Loman from Winchester), Father Abraham, Mmmbop, Teacher’s Pet, Sir Mix a Lot, Mothballs, Crayfish, Toms, Costello.

CIRCLE OF TRUST/BOM:

QIC read the following quote from Teddy Roosevelt:

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. 

QIC encouraged the PAX to fight and push for the benefit of those around them.  How we deal with conflict and respond to trials and circumstances in life send a message about our God to the world.  We are being watched, so let’s fight with all we’ve got for the kingdom.

MOLESKIN:

Everyone loves the sand.  Obviously.

During the Indian run, QIC instructed the individual sprinting to the front to yell his name over and over… loudly.  YHC is not entirely sure where this idea came from, but QIC led with fervor, and the PAX followed suit. The PAX’s enthusiasm was rewarded, for when Father Abraham commenced his sprint, he only got through “FATHER ABRAHAM!!” one time before the PAX burst into unified song:  “Father Abraham had many sons.  Many sons had Father Abraham.  I am one of them, and so are you, so let’s all praise the Lord.  LA LA LA LA!”  That, my friends, is a win.

ANNOUNCEMENTS:

Sign up for BrewRuck 901.