6 over par…FOREties. See what I did there.

THE SCENE: Humid, damp, balmy but delightful
F3 WELCOME & DISCLAIMER: done & done. don’t be an idiot.
WARM-O-RAMA:

  • SSH x 20
  • Imperial Walkers x 10
  • Hillbillies x 10
  • Daisy Pickers x 10
  • Static leg stretches and groin stretch
  • Little Mosey to the 5th hole on the Overton Park Golf Course

THA-THANG:
The score for par on the 9 holes at the Overton park golf course is 34 and our workout today was geared around 40’s (the more intense relative of 11’s) which prompted the naming of “6 over par” to today’s workout.

On the tee box at hole no. 5, we started our 40s with burpees and then ran the length of the hole to the green where we did merkins.  This was our routine:

  • 30 Burpees, run to the green, 10 Merkins, run back to tee box, 10 count, “Recovery MARY” of 15 LBCs
  • 25 Burpees, running backwards to green, 15 Merkins, run to tee box – 10 count, Recovery MARY of 10 Big Boy Situps
  • 20 Burpees, run to green, 20 Merkins, run to tee box, 10 count, Recovery MARY with 15 Freddie Mercuries
  • 15 Burpees, run backwards to green, 25 Merkins, run to tee box, 10 count, Recovery MARY with Iron Cross x 1 minute
  • 10 Burpees, run to green, 30 Merkins, run to tee box til all in with a Mosey back to Shovel Flag.

MARY:
No additional MARY at the end of the workout.
COUNT-OFF & NAME-O-RAMA
15 PAX (1 FNG – Beesley)
CIRCLE OF TRUST/BOM:
I was challenged by a good word from a visiting pastor yesterday during worship.  He reviewed the proverb/saying…”If you give a man a fish…you feed him for a day.  If you teach a man to fish, you feed him for a lifetime.”  He then added another line that I had never heard, “If you train a man to fish…..” No one knew the answer at this point.  He paused and said….”You feed his entire village.”  He then challenged us to learn how to share our faith and what we believe and be ready and equipped to engage those searching for Jesus in a way that we not only feed them, but are able to train them to feed others.  Challenge for the PAX today was for each of us to examine our own walks in faith and decide where we were in this paradigm.  Feeding, Teaching or Training.

MOLESKIN:
Idea for this workout came from a discussion with Shoestring at the Mothership this past Saturday about why we people just don’t do burpees in workouts anymore.  That we have begun to over-complicate the workouts.  I thought…yeah, he might have a point.  Thus, this workout idea was conceived.

Great energy from the group through noticeable groans of discomfort and pain with several PAX endorsing each exercise with “great idea” or “of course” or “recovery?!”  Each PAX pushed himself and each other which is always encouraging to see and be apart of.  PAX encouraged our FNG as well which was great to see.  Toms successfully completed the fastest 10 count that I have heard in an F3 workout.  Also, Toms saved yours truly from swallowing a spider during Ruckership with some clutch spiderweb vision with his headlamp.  Abounding T-Claps to Toms for that one.

ANNOUNCEMENTS:
Prayers requests:  Four Eyes upcoming inspection and praise for his pending contract on their home they are trying to sell.  Prayers for Smalls with a welcome to Memphis.  He starts his new job in Memphis today.  He also has a friend Jake who is battling with his second bought of leukemia in Seatle.  Prayers for Father Abraham’s wife recovering from surgery.  Prayers for Teacher’s Pet as he is leading a group of traveling Chinese students.  Prayers that those that don’t know the Lord will come to know him better during these 2 weeks.

Sand Bag Relay

THE SCENE: Sunny, Steamy, too hot, but alas
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15 ic
  • ImpWalk x 15 ic
  • Merkins x 5 ic
  • Arm Circles x 10 ic each direction
  • SSH x 15 ic
  • ImpWalk x 15 ic
  • Merkins x 10 ic
  • Arm Circles x 10 ic each direction

THA-THANG:

  • Mosey around the Kitchen to the Benches for 15x Irkins-Dips-Derkins Rinse & Repeat
  • Mosey back via Hill for Sand Bag Relay
  • Sand Bag Relay
    • Front of line person runs 50 yards w/ bag & return to line
    • When you return, 15 Burpees, then go to back of line
    • While you wait, rotate each time someone goes between plank & ankle grab squat
    • 6 rounds: 15 burpees, 15 BBSUs, 10 burpees, 10 BBSUs, 5 burpees, 5 BBSUs
    • After first line finishes all 6 rounds, Plank Till All In
  • With remaining Time, circle up holding Al Gore passing Sand Bag, when you receive Sand Bag – squat 5 times and pass clockwise until everyone gets a turn, we got 6 rounds

MARY:

  • LBCs x21
  • LOLs Right side only x 10

COUNT-OFF & NAME-O-RAMA
12 including 1 Willy Loman (Bumper from F3 Columbus)

CIRCLE OF TRUST/BOM:
YHC spoke to recent realization of loneliness despite connectedness. YHC is gifted at connectedness and may pride himself to point that doesn’t realize lack of depth with many contacts. Proximity and Time & intensity is key to 2nd F; Appreciate those things amidst other areas of life  and lean in. Examine areas of strength that you possess and don’t be too proud. 

MOLESKIN:
YHC was excited to break in 60 lb sandbag acquired during the 4th of July GoRuck sale using birthday gift card money. Said sandbag was indoctrinated well and washed in the sweat of 12 High Impact Men. Appreciated the fellowship of Bumper (visiting from Columbus, OH & a former Memphian!) who was in town moving his daughter to a new apartment. 
ANNOUNCEMENTS:
PM Ruck for All 3 F’s: 8:30pm meet @ Dirty Crow Inn & we’ll hand out waters
GrowRuck

Donut run

Dozen PAX for a dozen donuts
(YHC’s iPhone cut Bootheel out of the photo–it cut a few dozen out of the photo below too. Friggin’ iPhones…)

THE SCENE:
Quarter-mile, donutty-circular loop by the University of Memphis Library.
Insulin ~25 mIU/L (probably–not a professional or an endocrinologist, but we DID have a professional endocrinologist on site! #bonus).
**SPOILER ALERT** 0 Merlot splashers, because we’re not ’bout that life.

F3 WELCOME & DISCLAIMER
VERY YES.

WARM-O-RAMA:
Nope.

THA-THANG:
YHC had been wanting to do the Krispy Kreme Challenge since hearing about it in January. It just so happened that our running workout coincided perfectly with Krispy Kreme’s 81st birthday (at least, according to Wikipedia–I wasn’t there). Toms & Gus approved it. No further excuses were needed.

The challenge standard is a 2.5 mile run, the consumption of a dozen donuts, and a 2.5 mile run back to STARTEX.

Given our 45 minute time limit, the following modifications were offered:
Be an adult and make your own decisions
Run for time instead of distance (2x 20 minute runs)
Eat fewer than a dozen donuts
Save donuts for the end

Look at everyone not splashing merlot 25 minutes in

Initially, 10 dozen Krispy Kreme glazed donuts were ordered, but sufficient bitching scaled it back to 7 dozen. Krispy Kreme then generously threw in 6 dozen more. This photo was supposed to show all 13 dozen, but likely cropped them out like how Bootheel got cut from the pic above.

13 dozen donuts. 3 dozen cropped somehow??

MARY:
Nope.

COUNT-OFF & NAME-O-RAMA
Dirty Dozen: Bootheel, Ergo, Costello, Crayfish, Gepetto, Toms, Sir-Mix-A-Lot, Doubtfire, Cowpoke, Orange Julius, Granola, and Garmadon (FNG).

CIRCLE OF TRUST/BOM:
As far as YHC could tell, today was Krispy Kreme’s 81st birthday. There isn’t anything special about the number 81, but there is something special about the way we mark time. Many of us mark significant events with anniversaries and seasons. In fact, today, Sir-Mix-A-Lot shared in the COT that he was celebrating 1 year of sobriety from pornography. How we mark time reflects what we value. YHC encouraged the PAX to reflect on what events they commemorate and may want want to commemorate moving forward. YHC encouraged PAX with 2.0s to think about potential rites of passages, as our culture, for whatever reason, does not have a clear path to adulthood.

MOLESKIN:

For me, today marks the end of a season of waking up earlier than I should, exercising longer and more frequently than I should, and scrolling through more CSAUP arguments than I should. It was an interesting season. Lots of great friendships and memories.

ANNOUNCEMENTS:

Patches are available.
Register for GrowRuck.

Mothership Circuit in Honor of the 2nd F

THE SCENE: Perfect weather brought out a lot folks to Shelby Farms.  Park Ranger blocked off regular lot so we moved to lower lot.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

12×12: Increasing intensity as we move through the exercises

  • Windmill (IC)
  • Daisy Pickers (IC)
  • Arm Circles (IC) front
  • Arm Circles (IC) back
  • Imperial Walkers (IC)
  • SSH (IC)
  • Merkins (IC)
  • Groiners (OYO)
  • BBSUs (OYO)
  • Carolina Dry Docks (OYO)
  • Squats (IC)
  • Burpees (OYO)

THA-THANG:
Shout out to Granola for the inspiration and format for this workout from his Mothership Q several months ago.  This was my favorite Mothership post and wanted to bring it back to honor the fellowship aspect of F3.  Kept Gronola’s format but changed up some of the content.

  • Split PAX into 4 groups.  Each group has 1 ruck.  The ruck was passed around within each group so each member gets a little more pain.
  • 5 exercise stations are scattered around the Kitchen area.
    • The Wall, The Valley, The Stairs, The Benches, Startex
    • A few of the stations were within 50 yards of each other.  The others were around 100 yards or more.
  • Each station had 12 cards containing an exercise to complete, a movement to another station, and something to talk about on the way.
    • Example: Do 20 Tony Hawk Burpees, crab walk to the Stairs, talk about the last book you read.
  • We took this all the way to Endex.  No Mary

COUNT-OFF & NAME-O-RAMA
13 PAX (2 FNGs) Shiplap & Dilbert
CIRCLE OF TRUST/BOM:
The 2nd F is usually what keeps guys coming back to F3 in my opinion.  Talked about what the 2nd F has meant to me and thanked the PAX for their fellowship.
MOLESKIN:
The crab walks and bear crawls SUCKED!  Seemed like everyone had fun with this one while getting plenty smoked as well.
ANNOUNCEMENTS:
GrowRuck Sept. 21-23.

Independence Day Convergence 2018

Date: 07/04/2018
AO: The Mothership
QIC: Soybean and Phat Pat #BeansandMe2018 #TheSagaContinues
PAX: Father Abraham, Beauty Shop, Billy Blanks, Blart, Bootheel, Bottomless, Cheesesteak, Choker, Costello, Ergo, Four Eyes, Geppetto, Gonzo, Handsy, Hitch, Jasmine, Lil Nicky, Lipton, Moneybags, Nature Boy, Orange Julius, Pops, Shoestring, Slim Shady, Soulja Boy, Snookie, Snowman, Swingline (Johnson City), Monk (RESPECT, Gastonia), Soybean (QIC), Phat Pat (QIC) | FNGs: Walk-On, Calamine, Safe Space

THE SCENE: The PAX wanted a convergence, so we gave it to them. It was already hot and sticky at 0600. PhP drove up right on the time he said he would for us to complete our weinke (more or less).

Beans looking fly in his top-to-bottom USA attire. Shovel Flags planted. Coupons gathered. The smell of freedom’s spark tinged the air and exploded into a full-blown baseball diamond on a farm field (with a preacher’s daughter carrying a pitcher of sweet iced tea and warm apple pie past a John Deere Tractor) when Nature Boy and (the eventual) Walk-on rode in hot on the parking lot with the napalm – windows down and flags flying – just before BC.

‘Merica.

F3 WELCOME & DISCLAIMER: Carried out dutifully and accurately by @thephattestpat

WARM-O-RAMA:

242 years since history’s greatest document was signed, so we did 242 reps to celebrate.
50 SSH IC
10 burpees OYO
50 Mtn Climbers IC
10 burpees OYO
50 SHH IC
10 burpees OYO
50 Mtn Climbers IC
12 burpees OYO

Next up, YHC drew inspiration from this blog post at The Art of Manliness and used the “Step on Toes” routine, only we called it “Don’t Tread on Me!” PAX paired up and faced each other. Staying within a single parking space, each partner tried to step on the other’s feet. Once someone was successful, each partner did 5 merkins, got up, and started again. We did this for about 4 minutes.

YOHC (Your Other Humble Correspondent) was left behind by YHC above as the third wheel to Hitch and Shoestring’s toe tapping giggle game of glee… until Gonzo showed up and saved me! He was the 34th PAX on the day, and a happy sight for jealous eyes.

THA-THANG:

13s – Mosey to steep hill on west end of parking lot. Commemorated the original 13 colonies with 4-count flutter kicks and smurf jacks (aka Little Man in the Woods). Start with a single FK at the bottom, get on up the hill, 12 smurf jacks at the top, get back down the hill, 2 FKs, etc. Reps should add up to 13 each time. Four Eyes led the speedsters in some extra credit work at the top of the hill, then we all did the last round together for the guys who were lagging. Mosey back up to parking lot.

Undefeated Circuit – For being 2-0 in the World Wars, 3-0 if you count the tail whooping we gave to England, a world power in her own right at the time.
-Merkin Revolution (aka Wheel of Merkin) – PAX lined up and got their own parking curb. 20 incline merkins with both hands on curb. Rotate 90 degrees and do 20 offset merkins with right hand on curb. Rotate 90 deg for 20 derkins. Rotate 90 deg for 20 offset merkins with left hand on curb. This is hard in the best way, an Equalizer of HIM. No one was not struggling (except PhP).
-VICTORY LAP around the lot with hands in the air in celebration. This actually burns much more than you’d think it would. More than it should, even. But World Wars don’t come around often (thankfully, for the rest of the world), so not as much practice for this one.
-WWI Sit-ups IC x30
-WWII Sit-ups IC x30 (Phat Pat reminded the PAX that some extra cushion on your booty makes doing sit-ups on asphalt less terrible. The skinny PAX were all crying. If you ain’t fat, that’s your fault!)
-ViCTORY LAP (arms up)
-Donald Pumps (CMU curls) IC x50
-Loooong VICTORY LAP around the Kitchen (arms down)

MARY:

Hello Dolly IC x20
Dying Cockroach IC x15
ABCs IC (led by Shoestring)
Nazi Punches (aka Nolan Ryan) OYO – 25 one side, 26 next side to celebrate all 51 states

COUNT-OFF & NAME-O-RAMA
34 PAX, 3 FNGs, 2 Willy Lomans

CIRCLE OF TRUST/BOM:
I am a Christian. F3 is not specifically Christian, but open to all faiths. America is not uniquely Christian. God’s church and the gospel can flourish under any culture, any regime, any political system, or country. HOWEVER, I am thankful to God to live in a land that affords me the freedom and opportunities that it does.

When YOHC participates in politics on any level, from voting to advocating to debating, my goal is to honor the Second Greatest Commandment, “Love your neighbor as yourself.” YOHC exhorted the PAX to consider this and filter their politics (whatever they may be) and love of country through the lens of loving God and loving others.

MOLESKIN:
After the workout, the PAX enjoyed apply pie served in styrofoam cups and tiny bottles of gatorade. It tasted like freedom!

Hitch keeps an American flag hat in his vehicle for emergencies. Handsy gave seven explanations for his name during the workout. None of them were accurate. FNG Walk-On “just so happened” to show up in our parking lot with a USA tank top and an American flag flying from his Wrangler. Bootheel got after it (like always), and Billy Blanks did an awesome job watching the Six.

YOHC thinks that F3 has made Beans at least slightly more patriotic, whether or not he would admit as much. Don’t be fooled ladies, Safe Space is a BAAAAAAAD MAN! If he had a beard, he could become the envy of every man (we all have room for improvement). Choker with a well timed, “It’s the most luxurious pump you’ve ever pumped.” And another T-Claps to Beans! YOHC could not have Q’d that on his own (hips don’t lie… neither does +10 lbs in 8 weeks).

ANNOUNCEMENTS:
GrowRuck is coming up in September. Register now!
Last week of 1 John Study was TODAY! 4I’s gonna give it rest for a month and starting something else afterwards. Blow up his DM’s with your opinions.

Collision with Lance Armstrong during Indian run

THE SCENE: Hot and humid!
F3 WELCOME & DISCLAIMER:

Welcomed the PAX and the FNG’s. Informed the group I was not a professional and to push themselves. Pops was on 6.
WARM-O-RAMA:

SSH – 15 IC, Daisey pickers -15 IC, Forward arm circles – 10 OYO, Reverse arm circles – 10 OYO, Mosey to walking path and get in line for an Indian run up the hill to stop sign. Hold plank until all in. Continue to mosey to the Uplands.
THA-THANG:
BOMBS on the grassy hill. 1 PAX will start while the other Bear crawls down the hill and runs back to the PAX. PAX can hold plank, AL Gore or do Imperial Walker until all in. After BOMBS we took another Mosey back to the parking lot. Stopped several times along the way to hold plank until all in. We took a little Mosey to the grassy hill next to the parking lot where we ran up and down for 5 reps and Bear crawled up to finish.

MARY:
No Mary

COUNT-OFF & NAME-O-RAMA
11 PAX and 3 FNG’s

Teachers Pet, Nature Boy, Reboot, Orange Julius, Bubba, Snookie, Costello, Pops, Swinger, C lo, Geppetto

 

CIRCLE OF TRUST/BOM:
F3’s mission is to plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.

Philippians – 4, Be anxious for nothing, but in everything by prayer and supplication with thanks giving let your requests be made known to God. And the peace of God, which surpasses all comprehension, will guard your hearts and your minds. In Christ Jesus.

I have been very anxious lately about everything. Asked the PAX to open up to other PAX and share things that they may be dealing with. We are all dealing with similar issues and none of us have it all figured out. Prayed for the PAX and their loved ones that are dealing with medical issues. Prayed for travel mercies for Bubba and his safe return to New Orleans.

MOLESKIN:
Well done to Costello and other PAX that calmed down the biker that collided with Costello during our Indian run. He showed compassion and restraint as the biker dropped the F-bomb towards him and the PAX.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Out ruck-running the rain.

THE SCENE: In the 70s with clouds that were a harbinger of more ominous weather to come. There are rumors of such a thing as a Weather Q and confirmatory reports denying that such an entity exists. Either way, the weather held long enough to complete BC.

Had to shift Startex down to the Kitchen Parking Lot do to the usual parking lot being closed.
F3 WELCOME & DISCLAIMER

Done.

WARM-O-RAMA:

Overhead Claps-10   IC
High-Knees-20           IC
Windmills-30            IC
SSH-20                 IC
Cross overs-25          IC
THA-THANG
Note: Most of the PAX were wearing Ruckers for BC. YHC did his absolute best to convince them to take them off. Only Billy Blanks obliged in order to make the Q feel a bit better. T-claps to this group of HIM who don’t back down from ANY challenge.

Mosey to the usual parking lot.
Burpees 10 OYO

Crabwalk entire (long) length of the parking lot

Mosey to far hill (Hill with fishing pond at the bottom)

Used two trees about 50 yards apart. PAX formed pairs to complete the following:
Bear crawl down and sprint up.
Big Boy Situps-100
Crab walk down and sprint up.
Squats-100
Bear crawl down and sprint up.
Merkins-100

Mosey back to the usual parking lot.
Lunge walk the entire length of the parking lot
Carolina dry docks 50 OYO

Mosey back to Startex.
(Nearing Startex Soybean suddenly sprinted full out, ruck sack on and all. Whether this was out of a need for water, a need for speed, temporary insanity, YHC is unsure. But it was impressive nonetheless!)

MARY: Dealers Choice

LBCs-Teachers Pet
Flutter Kicks-Four Eyes
Captain Thor-Bombay

COUNT-OFF & NAME-O-RAMA
Costello, Billy Blanks, Nature Boy, Soybean, Heavyweight, Bombay, Crowder, Moneybags, Teacher’s Pet, Orange Julius, Four Eyes, Swinger.
CIRCLE OF TRUST/BOM:

Isaiah 57:20

But the wicked are like the troubled sea, when it cannot rest, whose waters cast up mire and dirt.
This verse is repeated in the New Testament
Jude 1:13
Raging waves of the sea, foaming out their own shame; wandering stars, to whom is reserved the blackness of darkness for ever.

Matthew Henrys Commentary:
Christ came and preached peace to Gentiles, as well as to the Jews; to after-ages, who were afar off in time, as well as to those of that age. But the wicked would not be healed by God’s grace, therefore would not be healed by his comforts. Their ungoverned lusts and passions made them like the troubled sea. Also the terrors of conscience disturbed their enjoyments. God hath said it, and all the world cannot unsay it, That there is no peace to those who allow themselves in any sin.

In F3, our third F stands for Faith (the dynamite). This is our anchor which keeps us from being tossed about unlike much of the current society in which we live.

Prayer requests for our F3 brothers in GoRuck this weekend.
Prayers for healing for Pops back.

ANNOUNCEMENTS:

Groruck in September. Plan on being there. Keep training hard.

2nd F opportunity on 6/28. “The Sandlot” at Overton Square.

Freed To Lead

THE SCENE:
Mothership where it it was a balmy, clear 78 degrees where the sweat poured down like tears

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3

WARM-O-RAMA:
*SSH x 16 IC
*IMPERIAL WALKERS (moving in a circle clockwise as a unit) x 16 IC
*HILL BILLIES (moving in a circle clockwise as a unit) x 16 IC
*BURPEES x 16 IC

YHC led PAX on a lil’ mosey from the parking lot down the hill to the sign … .25 mile and back to STARTEX

THA-THANG:  Looks like a harmless parking lot, right? Not so fast, my friends.
Part 1
>YHC designated 30 adjacent parking spots to loosely resemble a wall calendar with parking spots serving as calendar squares, er rectangles.  15 spots on one side with the other 15 on the other side.  PAX would pick a spot with no 2 PAX occupying the same spot at the same time.
*Each spot (1-30) represented a day of the month and in each spot was a unique exercise to be performed
*A timer of undetermined time (otherwise known only by YHC) was set…PAX would complete the exercise (AMRAP) before the PAX would move to the next spot and begin exercise


*The order of the parking spots:

1=Side Straddle Hops (1 min.)
2=Merkins (1 min.)
3=High Knees (1 min)
4=8-ct Body Builders (1 min)
5=Plank Dumbell Flys, alternating shoulders (1 min)
6=Imperial Walkers (1 min)
7=Bobby Hurleys (1 min)
8=Lunge Walk (1 min)
9=Bear Crawl (1 min)
10=Lil’ Baby Crunches (1 min)
11=Squats (1 min)
12=Overhead Claps (45 secs)
13=Tractor Tire Flips (45 secs)
14=Frog Jumps (45 secs)
15=Sprint,cone to cone (45 secs)
16=Jump Squats (1 min)
17=Agility Ladder (1 min)
18=Dumbbell Curls (1 min)
19=Prisoner Lunge  (1 min)
20=Hill Billies (1 min)
21=Crawl Bear (1 min)
22=Burpees (1 min)
23=Big Boy Sit-Ups (1 min)
24=Crab Walk (1 min)
25=Flutter Kicks (1 min)
26=Carolina Dry Docks (1 min)
27=Reverse Lunge Walk (1 min)
28=Plank Merkin, Arm Release, Alternating (1 min)
29=Dumbell Extensions, Behind Head (1 min)
30=American Hammers (1 min)

Once the PAX completed half (15) of the rotations YHC then led (call it halftime) the PAX on a mosey around the parking lot x1 mindful to leave no man behind.

PAX returned back to their respective spots to begin next rotation.

MARY:

*Flutter Kicks x20 IC
*Alphabet x26 Letters IC

COUNT-OFF & NAME-O-RAMA:
11; Heavyweight, Father Abraham, Costello, Nature Boy, Tomb Raider, Yard Sale, Rabbit, Uncle Rico, Orange Julius, C-Lo and O Positive (YHC)

CIRCLE OF TRUST/BOM:

F3…has changed my life.  In so many ways to count.  YHC shared how Q’ing has helped build a renewed confidence in YHC’s ability to lead.  YHC highlighted how he struggled with recent anxiety over a large project-and I mean LARGE-at work but settled into a state of assured, self-confidence that F3-by God’s grace-has helped prepare him to tackle the project at hand.  And he did just that.  YHC is very intentional to step up and Q x1/week.  As YHC shared with the PAX, being the Q-to YHC-means being ‘fully present’ and owning the opportunity.  Failure and fear to fail-Q’ing a workout-should be a non-issue.  YHC challenged the PAX to step up and lead if they never have.  To step up and lead if it has been awhile.  Step up-with confidence-and lead their families, companies and communities.  #FreedToLead

Also reminded the PAX of the F3 Mission and the reason why the F3 Mission is important to remember.  With 394 PAX and counting, not many can recite the Mission and Core Values.  YHC challenged the PAX to consider, “Don’t get caught up ‘in the current’ (posting to work-outs out of habit) if you don’t know why you are ‘in the water’ in the first place. Great things on the horizon for F3-Memphis. AYE!

**PAX prayers were lifted up.

MOLESKIN:
This work-out is a full-body beatdown.  The PAX crushed it. Proud of them all and grateful to lead them out of the gloom.

ANNOUNCEMENTS:
GROWRUCK is coming…9/21-9/23.

 

 

Super Saturday

THE SCENE: A balmy 80 degrees in the Sun, but maybe 79 degrees when we hit the shade. YHC felt like Christmas in June.

F3 WELCOME & DISCLAIMER

Stumbled through it and explained that we would work together/keep moving.

WARM-O-RAMA:
SSH IC 4ct. x30

Tempo Squats IC 4ct  x 20

Line Jumps-front to back and side to side . 30 sec each way

Hip Tosses–30 sec

Tempo Runs–50 yards.  2x 50%, 2×75%, 1 full sprint

Stretch what ya need.

Walking groin stretch–Opening and closing the gate as we walked to Starting point

THA-THANG:

x2 rounds
Tic tac to lunges x 10 each leg and lap around parking lot. SSH until all in before starting second round

Mosey to benches by the Kitchen

x5 rounds

10 dips, 10 incline merkins, 10 box jumps (or step ups)

x 20 Side step ups to high knee each leg

Mosey to Hill

x5 Sprint up hill, jog down hill

GRAB WATER WHILE HEADING TO PARKING LOT (NON NEGOTIABLE)

3 Rounds of Butkus (quick steps on curb for  1 min, short rest and rinse repeat)

Partner Hold Calf Hops x 1 min each calf per person

Plank to step through x 1 min (Hold plank to modify), x20 Little man in the woods, x15 Dive bombers

Plank to step through x 1 min (Hold plank to modify), x20 Little man in the woods, x10 Dive bombers

Parking lot sprints (maybe 100 yards) . Sprint one, jog back. Rinse and repeat

MARY:
Spiderman Merkins x 10 IC 4 ct

Jump squats IC 4ct x 5

COUNT-OFF & NAME-O-RAMA
19 PAX, 1 FNG=TagALong
CIRCLE OF TRUST/BOM:
YHC shared the lyrics to Walking on Water by Needtobreathe

The wind is strong, the water is deep
My heart is heavy and my mind won’t sleep
Oh can you heal, my fear it breathes
I need to know if You’re the shadow I can see
I wanna run to You when the waves break through
I wanna run to You and not turn back
There’s no turning back
Nothing in the past
My eyes on You again
Can’t see nothing at all
But Your outstretched arms
Help me believe it
Though I falter
You got me walking on water
The ocean’s singing, the song of grace
But if I’m honest with myself, I am still afraid
I wanna run to You when the waves break through
I’m gonna run to You and not turn back
There’s no turning back
Nothing in the past
My eyes on You again
Can’t see nothing at all
But Your outstretched arms
Help me believe it
Though I falter
You got me walking on water
I was sinking like a stone again
I was halfway in the grave and then
I looked up and saw Your face again
You pulled me out of the water, water, water
There’s no turning back
Nothing in the past
My eyes on You again
Can’t see nothing at all
But Your outstretched arms
Help me believe it
Though I falter
You got me walking on water
Though I falter
You got me walking on water, water, water
You got me walking on water, water, water, water
 
Heard this song on my way to clinical this week. Whenever the devil tries to enter your mind and make you feel guilty for anything: quitting your job to do whats best for family, bringing back guilty feelings or struggles, etc, praise the Lord and seek him. The bridge gets me to understand that Im gonna fall or mess up, but He is right there to pull me through and walk with me, not over me. Pray like you know he is going to provide, even though we don’t know His plans. Hear and LISTEN to anything that can speak to you this week. Something you have heard over 50x might actually hit your heart.

MOLESKIN:
Truly consider it a privilege to get to grow with you men and meet those that are not from the Eastern Kingdom. At this point, I don’t come for the fitness. The people that want to better themselves make me want to come and support/sweat with you. Just know if Phat Pat came, we would do a burpee for every smart alec comment (in spirit*). But really.

Keep pushing yourself men. It has been an honor to watch you grow and push through exercises that you hate. #Zimahatesrunning  Thanks for helping me stay out of my personal bubble. Especially on the days when I am down.

ANNOUNCEMENTS:

Prayer requests:

Cravasse. Coworker with left arm problems from MVA
 
Tiny mom. Hospice home care starting
—dog neck problem
 
Father Abraham. Wife upcoming surgery
—-transition after graduation
—getting home fixed
 
Opositive—praise after 2.0s come back from camp stronger in relationship with Christ
 
Announcements

Millington AO launches Monday at Aycock Park

Wide Right VQ at Levee on Monday. Come get a national championship quality workout for FREE. Most likely no burpees!!!!!!!

21 Guns on Memorial Day 2018

Date: 05/28/2018

AO: The Barracks

QIC: Gus + Granola

PAX: Shoestring, Crayfish, Rabbit, Soulja Boy, Giant, Pirtle, Lil Nicky, Meatball, Hitch, Speaker, Snookie, Handsy, Bottomless, Goldilocks, Blart, Father Abraham, Orange Julius, Bootheel, Costello, Soybean, Phat Pat, Pony Express (RESPECT RESPECT), Dewey, Tiny, Tomb Raider, Mmmbop, Teacher’s Pet, Lazarus, Anklet, Cheesesteak, Bombay, C-Lo, Nature Boy, Red Roofer, Billy Blanks, O Positive, Woody, Captain Obvious, Backseat, Snowman, Granola, Gus | FNGs: Diesel, Butterfinger, Lamb Chop, [unnamed FNG]

Conditions: 70F – humid

WELCOME

DISCLAIMER

WARM-O-RAMA

SSH IC x 20
Merkins IC x 10
Daisy Picker IC x 10
Imperial Walker IC x 10
Hillbilly IC x 10

21 Guns workout led by Gus
AMRAP in 21 minutes OYO
One lap (.25 mile)
21 merkins
21 squats
21 burpees
21 Carolina dry docks

In Memoriam
Three-volley salute (“21 Guns”)
Playing of Taps
Honor and Remember the fallen

Partner Workout led by Granola
[Granola divided the quarter-mile loop into thirds and told the PAX to partner up.]
First third: Wheelbarrow
Second third: Partner carry/drag
Third third: Leapfrog
(Granola had hoped to do this seven times. We did it once. Once was enough.)

MARY
Flutter Kick IC x 21
Hello, Dolly! IC x 21
Pickle Pounder IC x 21
ABCs led by Shoestring

Count-O-Rama (46 | 4 FNGs)

Name-O-Rama

COT / BOM:  We honor the service and sacrifice for those who died in the service of our country. Because our country is an imperfect home, we strive to make it better so that they will not have died in vain.

“Greater love has no one than this, that someone lay down his life for his friends.” John 15:13

The ultimate example of sacrifice is found in the Person of Jesus Christ, who gave Himself for the sins of the world.

Moleskin: This Memorial Day workout provided an opportunity for the Memphis PAX to be together in one spot, and 46 Men Converged at The Barracks. No one left without a physical beatdown and a reminder of the sacrifice given on our behalf. We thanked the Sky Q for giving us countrymen who would give the “last full measure of devotion” and asked for strength to do the work of making this country worth the sacrifice.

Red Roofer Splashed Merlot.
One FNG left early and didn’t get a name. [EDIT: He was named Trainwreck the next day.]