ABSOLUTIONALLY

THE SCENE:  The Forest was the perfect temperature, a nice 53* with a slight drizzle.

F3 WELCOME & DISCLAIMER

Check! I had to do it twice, because Shoestring showed up late….since no one posted with him at AO The Barracks.

WARM-O-RAMA:
SSH-30, Hillbillies-15, Windmills- 15, Monkey Humpers- 30, and Wheel of Merkins for 2 minutes (30 seconds at each position).

THA-THANG:
Then, PAX hit a long mosey to the Levitt Shell, where PAX executed Elevens…again.  Along the way, PAX waited for the 6 by holding plank by the gateway sign, then holding Iron Crosses til All In at the bottom of the Shell.

The exercises were 2 is 1 Freddy Mercurys, and 8 count Absolutions. Between each exercise, PAX ran backwards up the hill in front of the Shell. (Good amount of groaning)

Due to time, YHC asked PAX to finish one round early, then PAX moseyed back to Old Forest Parking Lot. PAX Stopped under gateway arch and held plank (also completed 5 dry docks) while waiting for the 6.

MARY:
Once PAX were ALL IN, YHC called: BBSU-10, Flutter Kicks IC – 20, and American Hammers AMRAP for 15 seconds.

COUNT-OFF & NAME-O-RAMA
10 PAX (0 FNGs)

CIRCLE OF TRUST/BOM:
A follow up to a COT from 2 weeks ago. As I realize I need to be more encouraging and affirming to those in my life, I challenged others to affirm those in their life that either 1.) have been encouraging to them or 2.) may need the encouragement to continue to serve others or see their own gifts/skills.

MOLESKIN:
YHC had not realized how far away the Shell is from the OF Parking lot. Also, midway through the workout, YHC realized it was a bit ambitious to attempt all of these exercises in one 45 period. Handsy told YHC later that ambition makes a good workout.

ANNOUNCEMENTS:
Shoestring is still selling patches to raise money for Micah .

Please forgive me.

THE SCENE:

The Barracks: 45 degrees with 100% chance of gloom

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 | 5 Core Principles

CIRCLE OF PAIN:

FOLLOW ME…YHC led PAX around track 2 laps=1/2 mile

THA-THANG:    Run. Stop. Exercise. Resume running. Rinse and Repeat.

*PART 1:

YHC led PAX on a mosey about 1/4 mile.

  • Stop at tiger statue #1. Perform 8-ct Body Builders x 25 OYO.
  • Resume running to next tiger statue #2. Perform Prisoner Squats x 25 IC.
  • Resume running to Highland Ave. and turn-around to return to  tiger statue #2. Perform Burpees x 25 OYO.
  • Resume running back to tiger statue #1. Perform Merkins x 25 OYO.

YHC led PAX on a return mosey back to STARTEX.

*PART 2:

YHC led PAX on a victory lap around the track.

MARY:

  • Hello Dolly x 25 IC
  • Flutter Kicks (tempo) x 25 IC

COUNT-OFF & NAME-O-RAMA:
9; Monk, ISS, Tomb Raider, TOMS, Crayfish, Doc Hollywood, Teacher’s Pet, Snookie and O Positive.

CIRCLE OF TRUST/BOM:

“GRACE and FORGIVENESS”.
YHC relayed a recent instance when his trust was violated and how it was up to him to forgive and offer grace to his offender(s).  Not the other way around.

THE MAN IN THE ARENA by Theodore ” O Positive” 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 *gloom*, 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 *fart-sacking* SOULS WHO NEITHER KNOW VICTORY NOR DEFEAT.”

YHC leaves this here as a reminder on why we do what we do and the impact our actions have on our lives and the lives of those we hold dear:

Men should do hard things.

Together.

But, let’s face it-more often than not we don’t.

Men, with exception-albeit rarely-lack consistent fitness, meaningful male friendships and a defined purpose in our lives.

And we get hammered with life’s ups and downs and become complacent or just give up. We stop leading. We start thinking it’s just not worth the effort anymore. A hard truth is that an isolated man is a dangerous man-to himself, his family and to his community.

But we have 2 choices: Become the status quo or become High Impact Men (HIM).

So, let’s dig deeper into that. When men become the status quo-we become ineffective leading ourselves, our families and ultimately, our communities.

But for those who disrupt the status quo, what we call High Impact Men (HIM) become the strong anchors that our families and communities need.

So, where can men turn these days?

Take F3 Memphis and this event, GrowRuck 12 Memphis as good examples.

With a proven track record of getting over 20,000 men across 20 states to step up into leadership roles, F3 Nation gives men a clear action plan to better themselves, physically, emotionally and spiritually.

Free work-outs are provided. Open to all men. Held outdoor-rain or shine, heat or cold. Peer-led. Always ending in a circle of trust.

But what makes it effective and transformational is that F3 delivers on its promises by being accessible, providing men the opportunity to lead and fail in a safe place with no judgment, pushing men to their limits while encouraging them to modify as needed, providing an opportunity to build a healthy community to develop genuine friendships with other men, all while respecting one another for our similarities and our differences.

And the end result is evidenced by the men who commit to the process, core principles and come prepared to do the work.

Their lives will reflect healthier bodies (inside/out), more meaningful male friendships and a defined life’s purpose.

And for that we can all celebrate.

Shared pain builds trust. Well done men for putting in the work this weekend.

Well done.

Special thanks to 
David Redding , Co-Founder of F3 , John Lambert , Seth Brown and the 2 Cadres , Cadre Daniel (F3:Linus) and Cadre Kevin who invested into these men this weekend.

#GritGrindGrow #GR12

Iron sharpens iron. Aye!?!

MOLESKIN:

YHC loathes running but loves this AO and the men who post here.  He is making a concerted effort to be more intentional and show up consistently.  The PAX came ready to work.  I mean, who doesn’t love 8-ct Body Builders to get the blood pumping.

ANNOUNCEMENTS:
*Inaugural ELI GROW LEGACY Run/Ruck 8K
in memory of F3-Memphis Bruce’s brother who passed away will be held in Tullahoma, TN on 11/3/18.  Do the hard thing. Post.

 

“I…was…running!” -Forrest Gump (legendary marathoner)

THE SCENE: Fall morning that was warmer than expected
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:Little mosey around OF parking lot to get the juices flowing followed by some static and dynamic leg, back, and shoulder stretches.

THA-THANG:
Route above as planned by Park Bench… 6.20 miles at ENDEX

MARY:
None.
COUNT-OFF & NAME-O-RAMA
10 PAX (no FNGs)
CIRCLE OF TRUST/BOM:
NO specific COT; BOM with Prayer at ENDEX
MOLESKIN:
Goldilocks, Crayfish, and Mirage are fast.  Really impressed with the “slower” group increasing their distance from 4 miles to near 6 miles during the run.  Always benefit from being pushed by the HIM of the OF.
ANNOUNCEMENTS:
BC on Wed at 0530; Pirtles are moving and could use any help; Eli Grow 8k on Saturday

Fall ’18 APFT at the Barracks

THE SCENE: 56*, constant drizzle

F3 WELCOME & DISCLAIMER: Done

WARM-O-RAMA:
Just a little warm-up before APFT – SSH x20, tempo merkins x6, LBC x10, arm circles front and back

THA-THANG:
The PAX did the Army Physical Fitness test today, with YHC handling clipboard duties. The event consists of 2 minutes AMRAP sit-ups, 2 minutes AMRAP push-ups, and a timed 2 mile run. 

CLICK HERE for today’s results. Make sure you’re looking at the Fall18 Scores tab.

After the run, the PAX were instructed to start working through a deck of cards. Instead, they just stood around huffing and puffing ¯\_(ツ)_/¯

COUNT-OFF & NAME-O-RAMA
12 PAX, 1 clipboard Q, no FNGs

CIRCLE OF TRUST/BOM:
We can tend to think of pornography as a victimless sin. We probably know we’re hurting ourselves in some way, and we may recognize that we’re hurting the people in the industry by supporting it, but we may not fully appreciate how we hurt our wives through this indulgence. YHC was struck by the candor in this article recently.

The author points out how, in the Bible, Nathan showed King David very clearly the effect his sin had on others before David truly appreciated the magnitude of what he’d done (slept with and impregnated another man’s wife then had that man killed to cover it up). The author then points to three levels of destruction caused by a husband’s use of pornography – 1) the pornography itself, 2) deception, and 3) abuse. The whole thing is worth a read, YHC quoted the following:

Level 1: Pornography itself.

Too often this is viewed as merely a shameful habit and not the serious breach of covenant that it is. I cannot give a detailed theology of sex here, but I will summarize by saying that sex is designed by God to function uniquely as the physical, literal culmination of the one-flesh union of the husband and wife, and as such is in multiple ways a picture of the gospel itself, as union with Christ (1 Cor. 6:12-20; Eph. 5:25-32).

Sex is designed to express the permanent, exclusively faithful, self-sacrificial love that characterizes our Savior’s love for us. When a man takes what is supposed to express his highest, most profound love and commitment to his wife, and repeatedly focuses it on other women’s bodies, it becomes an anti-gospel message to his wife:

“I am not yours forever, but belong to whatever turns me on for a while; I have not set you apart as the object of my affection, in fact you don’t compare all that well to the hundreds of women I look at; I am not giving myself to you to love you, nurture you, and cherish you, because all I want is for you or anybody who is available to meet my needs and desires on my terms.”

Pornography in a marriage makes a wife feel unloved, insecure, and worthless. An addiction to pornography, if we use that word, is not merely something a husband struggles with— it represents serious mistreatment of a wife.

…This is how hurtful pornography, and all that comes with it, can be to a wife. If you, like David, are hearing, “You are the man,” as you read any of these levels of hurt, then remember also that Nathan’s rebuke was the instrument of God’s grace to David. Restoration of worship, love, and joy is offered to you, but it begins with a clear view of the hurt you have done.

Read the whole thing.

Harvest USA is a great resource for people fighting or affected by sexual sin. Check it out, and find a group of men who will walk with you.

MOLESKIN:
YHC was really impressed with the PAX encouraging each other near the end of the running segment. Tomb Raider and Handsy each went back to run part of the last lap with a couple guys. Miraculously, we all finished at 0614. 

ANNOUNCEMENTS:
Q Source lunch every Friday at East Memphis Whole Foods. 

Hill circuits at the Ruins FTW.

THE SCENE: Comfortable fall morning in downtown Memphis with no rain
F3 WELCOME & DISCLAIMER:  Completed
WARM-O-RAMA:
Started with SSH x 50, Daisy pickers x 20, Windmills x 20, Merkins IC x 10 with transition to alternating calf stretch; child’s pose with side lat stretch
THA-THANG:

After completion of warm-o-rama, PAX mosey to the hill at Beale St. Landing.  QIC split PAX into 2 groups of three.  One group would perform a hill circuit while the other group would perform a recovery exercise.

  • Hill Circuit – Stutter step run / Recovery – flutter kicks
  • Hill Circuit – High knees / Recovery – mt. climbers
  • Hill Circuit – Full sprint / Recovery – superman
  • Hill Circuit – Backpedal / Recovery – squats
  • Hill Circuit – One leg hop R & L/ Recovery – polka stretch
  • Hill Circuit – Broad jump / Recovery – LBCs
  • Hill Circuit – Burpee Broad jump / Recovery – flutter kicks
  • Finished with 3 hill sprints as a group

Moseyed back to STARTEX for COT

MARY:
Integrated into Tha-Thang
COUNT-OFF & NAME-O-RAMA
6 PAX (no FNGs): Jailbait, Handsy, Crayfish, Chiocetti, MIB, Bottomless (QIC)
CIRCLE OF TRUST/BOM:
Discussed the concept of preparedness and the role of the Q as a man who takes responsibility for the outcome.  Discussed Dredd’s talk during GR12 about preparedness and how too often we are preparing with the idea that all things will be ideal.  That the situation will be perfect.  He used the example of hitting golf balls on the driving range only from the well manicured grass.  While he was hitting golf balls, he noticed another guy over off to the side hitting golf balls from the trees and from the sand trap.  He went over and asked him what he was doing and he said he was practicing these types of shots because he was noticing that he spent most of his time hitting from those particular types of areas and he wanted to be more prepared.  Dredd then likened that to our daily lives challenging us to not only be prepared in a situation for what we feel confident in handling, but also being prepared for alternative outcomes that we might not feel so comfortable engaging.  YHC confessed to the PAX that I have been guilty of engaging my kids and my wife with the idea that they will respond the way that I want them too and when they don’t that I react emotionally instead of out of a controlled preparedness.  My challenge was for the PAX to prepare like Dredd challenged us sot that we can take full responsibility for the outcome.
MOLESKIN:
Great group and always enjoy my time at the Ruins.
ANNOUNCEMENTS:
APFT at the Barracks on Friday; Eli Grow 8k with registration info on Slack; MIB’s 43 birthday is on 10/26 so we need to celebrate

Round the Bases

THE SCENE: Dark, crisp 45 degrees

F3 WELCOME & DISCLAIMER

Welcomed the PAX and introduced the FNG to the 3F’s. YHC reminded everyone about lack of professionalism and that they should push themselves, but modify as necessary.

WARM-O-RAMA:

Everything is IC unless otherwise specified.

SSH 30, Hillbillies 15, Daisy pickers 15, Monkey Humpers 30, Merkins OYO 15.

THA-THANG:
Before we moseyed the long way to the baseball diamond, PAX paired up and talked about encouragement and words of affirmation. YHC challenged them to think about the last time PAX received an encouragement, what was it about and what was said.

Once we arrived, in the PAX partners did total 100 Row pull-ups and box jumped up the bleachers (one PAX doing pull-ups while the other box jumped, then they switched).

Then, we moseyed into the diamond to begin the workout around the bases. Each Pax did 5 Burpees after completing a round of the following exercises.

  • Run backwards
  • High Skip
  • Wheelbarrow (switch with partner at each base)

After holding Al Gore until all in, we moseyed to Skate Park.

At Skate Park PAX alternated AMRAP Derkins and AMRAP Ierkins 30 seconds each. PAX completed 2 sets, then positioned around pool for Mary.

MARY:
OOOOOHHHHHS IC x 25, Supermans 5 times holding for 10 seconds each, Flutter kicks x 25 (Passed to Jailbait). Then moseyed back to the parking lot where we finished by prepping for the APFT with Big Boy Sit Ups (each PAX had a partner who held the feet while exercising).

COUNT-OFF & NAME-O-RAMA
9 PAX (1 FNG Chewy)

CIRCLE OF TRUST/BOM:
YHC has been impacted by encouragement and thinking through the way leaders should be encouraging those around them. I challenged each PAX to think about one person who they want to encourage/affirm and one person they should encourage/affirm to build a better relationship.

MOLESKIN:
Today’s workout was exciting for me. YHC has been challenged by running more frequently and the HIM that are encouraging slow PAX (like YHC) to continue to push through and build endurance. Also, bleachers are slick, probably won’t box jump those in the future.

ANNOUNCEMENTS:
None.

Old Forest Exercising

THE SCENE: Morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Imperials walkers, Hillbillies, Arm Circles, Crunches
THA-THANG:
Ran the long way to the Shell. Partnered up. One partner ran loop around the grassy area while the other did side straddle hops. Switched. Goal was 500 SSHs. Didn’t finish. Ran back to parking lot.

MARY:
No time for Mary

COUNT-OFF & NAME-O-RAMA

8 pax

CIRCLE OF TRUST/BOM:
What happens when we don’t get the answer we want to our prayers? What happens when life doesn’t work out?

Who’s on Q?

THE SCENE:

A chilly 39 degrees

We had large numbers of PAX show up to post this morning. Maybe because it was YHC’s first time back at OF in 3 weeks (probably not) or maybe (more likely) because they all saw that this mysterious “Oz” OG OF-er was going to be on Q. Nobody really knows… So what actually happened?

Oz showed up, I introduced myself and asked if he was good to go or if he needed anything from any of us. He seemed a little confused. After a little more dialogue it was clear that there had been a breakdown in communication. Oz was showing up to join us for an exercise at his old stomping grounds, NOT to Q. The pre-blast had been updated, there was dialogue about the change in schedule in Slack, but clearly there was a breakdown somewhere and Oz was under the impression that he was not on Q. Oh well…we just rolled with it! Oz said he was happy to help, so I asked him to lead us in warmorama to give YHC a moment to plan a workout.

F3 WELCOME & DISCLAIMER

Did it part way through warm-o-rama and then again before the actual workout.

WARM-O-RAMA:

Oz led the following (which was borderline an actual exercise, and not just warmorama):

  • SSH (IC) – 25
  • Squats (IC) – 15
  • Windmill (IC) – 15
  • IW (IC) – 15
  • Burpee ladder – all PAX line up against parking lot island curb. Perform 1 burpee then bear crawl across parking lot to gazebo side of parking lot and back. Perform 2 burpees, bear crawl across and back. At this point, the PAX weren’t sure if this was still warmorama or if Oz had decided to move on into an actual exercise. Oz planned on getting to 10 but at 5 decided to cut it short to give time for the rest of the workout. We were over 10 minutes in at this point…

YHC took it from here and recycled a workout we did back in August.

THA-THANG:

Burpee fest
For each round, do the following in succession:
  • 1 burpee, 5 Merkins
  • 2 burpees, 5 Merkins
  • 3 burpees, 5 Merkins
  • 4 burpees, 5 Merkins
  • 5 burpees, 5 Merkins
Hold squat until all in. Then proceed to next round of burpee + merkin variation…
  • Round 1: burpees + Merkins
  • Round 2: one leg burpees (left leg) + left hand on curb Merkins
  • Round 3: one leg burpees (right leg) + right hand on curb Merkins
    *Short mosey to picnic tables / benches to the north of the parking lot for rounds 4 and 5*
  • Round 4: burpos + derkins (using concrete picnic table benches)
  • Round 5: burpee box jumps + incline Merkins (using concrete picnic table benches)

Once we finished all 5 rounds, we did the following:

  • Bear crawl from the picnic tables through grass back to parking lot.
  • Once at parking lot, lunge walk back to flags.
  • Once at flags, circle up and hold high plank.
  • Raise right arm in the air.
  • Bring arm back down and perform 5 merkins
  • Raise left arm in the air.
  • Bring arm back down and perform 5 merkins
  • Hold high plank
  • Raise Right foot in the air and hold
  • Back to high plank
  • Raise left foot in the air and hold
  • Back to plank

At this point YHC turned it over to Bottomless to finish us out with 5 minutes of Mary…

MARY:

  • LBC’s (IC) – 26
  • LOL’s (right side, then left) – 10 of each (L, O counter clockwise, O clockwise) on each leg
  • Pickle Pounders (IC) – 16

COUNT-OFF & NAME-O-RAMA

26 (No FNG’s) – Pirtle, Chioccetti, Soybean, Old Man Hitch, Shoestring, Bottomless, Oz, Doc Hollywood, Jail Bait, One and Done, Dewey, Crayfish, Park Bench, TLC, Huggies, Combination, Mirage, ISS, Mighty Joe Young, Sir Mix-a-lot, Carmen Sandiego, Teacher’s Pet, Silver, MIB, Goldilocks, Handsy (QIC)

CIRCLE OF TRUST/BOM:

The importance of thankfulness – YHC spent the last 3 weeks traveling with my family and decided to journal each day (basically write down everything we did that day at the end of the day…including fun stuff, funny stuff, hard stuff…all of it). The more I did that, I realized how it helped me to be more grateful in the present moment. It helped me have a sense of all the good things that I’ve experienced so as not to get so hung up on the things that didn’t go well. And that, in turn, gave me greater patience with those around me (mainly my wife and kids), especially if things weren’t going exactly as I had hoped or planned. I encouraged the PAX to consider regularly journaling if they don’t already for the purpose of increasing thankfulness and patience in the present.

We prayed for Moth Balls and his new marriage and for Teacher’s Pet to get well soon (been not feeling well for a few weeks now)

MOLESKIN:

It was definitely a rocky start to my first time back as AOQ after being out for 3 weeks. It was a good reminder of the importance of not just showing up for a workout, but the need for all of us (especially AOQ’s) to be ready for the unexpected and step up to led when and if necessary. Fortunately, I was surround by a solid group of HIM who rolled with it and stepped up to lead and encourage all the PAX. Several guys were jumping in to help other PAX finish their sets of burpees together. It was awesome. And great to be back…I had really missed all 3 F’s the past few weeks – thankful to be back in the gloom with my brothers.

ANNOUNCEMENTS:
APFT is this Friday at the Barracks. For more info on that or other announcements, look at the PREBLAST for the week.

Crab Mountain / Bear Valley

THE SCENE: Low 50s with a light breeze.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Squats x 10 IC
Imperial Walkers x 10 IC
Windmill x 10 IC
SSH x 25 IC
Daisy Pickers x 10 IC

Mosey due north to bottom of stairs (east of Riverside), looking up at the bluff.

THA-THANG:

Crab Mountain / Bear Valley:

  • Beginning at bottom of the hill, PAX Crab Walk up hill.  Squats x 25 OYO.
  • Mosey down stairs.  Merkins x 20 OYO.
  • Sprint up hill.  Squats x 25 OYO.
  • Bear Crawl down stairs.  Merkins x 20 OYO.

Rinse and Repeat until near time.

Mosey back to Startex.

MARY:  Flutter kicks x 10 IC.

COUNT-OFF & NAME-O-RAMA:  6 PAX (0 FNG).  Jailbait, Sir Mix-a-lot, MIB, Crayfish, Soybean, Toms (QIC)

CIRCLE OF TRUST/BOM:  YHC has been incredibly stressed the past couple of weeks, particularly concerning finances.  Recent unexpected bills have pushed me well beyond my “comfort” level and brought into focus my reliance on material resources for security.   John Piper has said: God has made us to be conduits of his grace. The danger is in thinking the conduit should be lined with gold. It shouldn’t. Copper will do.  I want to serve and love God, but I want to do so with a lot of money in the bank, a functioning car, nice clothes, whatever food I want to eat, and while my kids are healthy, well fed, well clothed, and going to the “best” school.  I want to be lined with gold.  Copper will do.

MOLESKIN:  I love seeing the bridge lights reflecting on the river.  Sunrise has yet to be dethroned as king of the coffeeteria.  Jailbait got a top shelf Santa Mug.  Too bad he hates Santa, the author and perfecter of ou… wait…

ANNOUNCEMENTS:  None

ONE HUNDREDS

THE SCENE: Cold, dark, and rainy
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

SSH x 25, Imperial walkers x12, Hillbillys x 12, 10 solo merkins
THA-THANG:

100’s!

  • 20 burpees, 1 mosey around island x 5
  • 50 air squats, jump lunge/broad jump to middle of island, mosey backwards around the rest of the island
  • Then, lightening.  END-ex.  PAX convened in the pavilion.

MARY:
Plead the fifth

COUNT-OFF & NAME-O-RAMA
10 PAX (O FNG) Bottomless, Crayfish, Teacher’s Pet, Book It, Daniel Tiger, Pirtle, Jail Bait, Monk, Bartman, Goldilocks

CIRCLE OF TRUST/BOM: Circle of gratitude.  Each PAX share something they are genuinely thankful for: health, ability to workout, family, new baby on the way.

MOLESKIN:
None

ANNOUNCEMENTS:
Run from OF Tuesday morning @0500.