Sprint and Splash in the Tower of Terror

THE SCENE: Still warm and muggy, but hints of fall in the breeze…
F3 WELCOME & DISCLAIMER

Did it, including sharing the mission of F3


WARM-O-RAMA:

2 laps around the track followed by about 5 minutes of stretching.

THA-THANG:

***Not sure what the taper and stretch crew did after this…Bottomless knows.

Mosey over the the Tower of Terror (parking garage)

  • Perform 15 SSH (IC) to get our heart rate back up a bit.
  • Sprint up TWO full lengths of the garage (all the way up first ramp, turn the corner and keep going until you reach the top of the second ramp. It’s probably 400 meters uphill. 60 seconds of recovery.
  • Repeat up the next two full ramps to the top. 60 second recovery
  • Sprint all the way back down to startex. 90 second recovery.
  • Sprint all the way up ONE full length of the garage. 30 second recovery. Repeat 3 more times until at the top of the garage.
  • Sprint all the way back down to startex. 90 second recovery.
  • Sprint HALF way up the first full ramp. 30 second recovery while walking to the end of the ramp.
  • Sprint HALF way up the second ramp. 30 second recovery.
  • From that point, spring all the way back down to startex.
  • In total, we covered almost 2.5 miles, most of that sprinting.

From there we moseyed back to the pad at the track for some Mary.

MARY:

  • Peter Parkers (IC) – 15 (started slow, got faster)
  • Crunch jacks (IC) – 15
  • Freddie Mercury (IC) – 15

COUNT-OFF & NAME-O-RAMA

Four Eyes, Beauty Shop, MIB, ISS, Doc Hollywood, Pirtle, Crayfish, Yard Sale, Blart, Snookie, Park Bench, Tomb Raider, Bottomless, Soybean, Sir Mix-a-lot, Cockapoo (FNG), Handsy (QIC)

CIRCLE OF TRUST/BOM:

Difference between toxic shame and healthy shame – toxic shame finds it’s identity in mistakes and shortcomings. Healthy shame acknowledges imperfection but doesn’t put it’s value or identity there. Keeps pressing on to love, serve, work hard, knowing that you are making a difference even if you make mistakes along the way.

MOLESKIN:

Sprinting up the garage is ROUGH. but good.

ANNOUNCEMENTS:
See Pre-blast for info about all the GROWRUCK12 events this weekend! Lots of ways to participate!

Ciabatta Medley and Thunderstruck

THE SCENE:

70* and a bit gloomy.

F3 WELCOME & DISCLAIMER

Disclaimed briefly but comprehensively.

WARM-O-RAMA:

SSH x25IC
Imperial Walkers x10IC
Daisy Pickers x10IC
Arm Circles x10IC
Merkins x10IC

 

THA-THANG:

Started off with some Tubthumping Burpees. While listening to “Tubthumping” by Chumbawumba (which we all remember well) you do a burpee every time they sing “I get knocked down” and do SSH’s while waiting for the next burpee.

Mosey to the top of Vance Park….which is a quaint but lush knoll upon which the mighty and muddy Mississippi is a beautiful sight. Some PAX don’t like burpees in the grass….

CIABATTA MEDLEY

20 seconds AMRAP of each exercise with a 10 second break in between:

  • Merkins
  • Hello Dolly
  • Squats
  • Groiners
  • Imperial Walkers
  • ATM’s
  • Jump Lunges
  • Overhead Claps
  • Flutter Kicks
  • Burpees
  • American Hammers

We completed 3 full rounds of these exercises.

After the medley we did 5 minutes of down the stairs and sprint back up the bluff. After the 9/11 tribute, some PAX did not enjoy this section of the workout. But, freed to lead, I pressed on.

Mosey back to the flag

“Flower” by Moby – In the downward squat position, hold Al Gore until “Green Sally Up” and back down to hold Al Gore on “Green Sally Down” until the song is over. Some PAX were groaning by the time this was over…most of them, actually.

MARY:

“Thunderstruck” by AC/DC – Hold high plank and do a merkin every time “Thunder” is sung….thankfully we got to 6:15 after just two minutes.

COUNT-OFF & NAME-O-RAMA
Chiochetti,  Jail Bait, Handsy, Teacher’s Pet, MIN, Sir-Mix-a-Lot, Crayfish, Gus, Cheesesteak

CIRCLE OF TRUST/BOM:
Over the last several months of participating in F3, I’ve thought a lot about how much preparation goes into posting in the gloom. In my house I can’t rummage around at 5am without waking someone, which doesn’t go over well with the M. Quite often I’m spending my final minutes before the fartsack laying out everything I need for the workout and after: workout clothes, gloves, shoes, (sometimes) work clothes, packing a breakfast for after the workout, etc.   That’s challenged me to think about how I’m preparing in other areas of life, particularly the 3rd F. What if I prepared, like I do for the 1st F, for the 3rd F? What if I put out my Bible each night before bed and opened it to the place I planned to read in the morning? What if I prioritized moments in my day for spiritual preparation for what I might expect the next day?

1 Peter 1:13 says, “Therefore, prepare your minds for action. And being sober minded, set your hope fully on the grace that will be brought to you at the revelation of Jesus Christ.”

3rd F is important because our faith shows what we hope in most. Let’s prepare for action rather than drifting or floating into what may come.

MOLESKIN:
The Ruins is an excellent AO. The Spaghetti Warehouse is a little barren these days, but the riverfront is gorgeous. I recommend posting when you can!

ANNOUNCEMENTS:
GR12.

Barracks Traditional Track Workout

THE SCENE: Humid, with a touch of heat.  75 degrees.  The ROTC folks just added to the heat index.

F3 WELCOME & DISCLAIMER:  Disclaimer given with enthusiasm.  Stressed the importance of stretching before and after as the workout consisted of track sprints.

WARM-O-RAMA:  
1/2 mile warm-up around the track.

THA-THANG:
Core:

  • 100 crunches; 50 Left side, 50 right side
    • counting off in an odd/even cadence (Q says odd numbers, PAX calls out even)
  • Partner up; 50 throw legs each.  Partner 1 stands over 2 as he lies flat on back holding legs up at 90 degrees, Partner 1 throws them straight down, or down to one side or the other x 50.  switch
  • Stretches in odd/even cadence.  Targeted hamstrings
  • 100 yd butt kicks, 100 yd high knees

Sprint Workout:

  • 2 groups (fast/faster), 800 yd sprint (1 min rest), 400 yd sprint (30 sec. rest), 200 yd sprint (15 sec. rest), 100 dash.  Group Faster did an extra 100 yd sprint to catch Group Fast at the start.
  • Lunges, 200 yds
  • 1/2 mile cool down

MARY:
No Mary, core work at the beginning covered.

COUNT-OFF & NAME-O-RAMA
16 PAX (No FNGs), Crayfish, Teachers Pet, Snookie, Four Eyes, Shoestring, Toms, Handsy, Pirtle, Yardsale, Bookworm, MIB, Mirage, Tomb Raider, Sir Mix A Lot, Doc Hollywood, ISS

CIRCLE OF TRUST/BOM:
Rev. 12:11  ‘They overcame him with the blood of the Lamb and the Word of their Testimony, they did not love their lives so much as to shrink from death.”

Men, as believers we should fear no darkness.  Reach out to those in need.  Come forward with needs, realy on a friend.  Challenge and encourage one another.

Death has lost, victory is won for those whose Lord is Jesus the Christ.  So we lay down our lives, as ‘our’ lives are no longer ours.  He has given His life for us, bought us for a price, and now we no longer live but He lives in and through us.

We should not shrink from death as we should not love our lives but seek to glorify the One and sacrifice for the lost.

MOLESKIN:
We missed out on the “Sprint the Straight aways” section of the workout that would have really pushed us.  Not a dry patch of skin between any of us as we were soaked from head to toe.  The brief return to Memphis summer was not welcome after being spoiled all week.

The PAX successfully avoided all ROTC candidates as we ducked and weaved through many.

ANNOUNCEMENTS:
3rd F opportunity was announced for tomorrow (Saturday, 15th).  GrowRuck12 next week.  Join us for 2ndF at Carolina Watershed Friday night 7-10pm and a Dredd/Slaughter beatdown Saturday morning 7-8 at ECS, Cordova.

No Time to Get Ready

Date: 09/11/2018

AO: The Ruins

QIC: Gus

Conditions: 63F and breezy – real nice

WELCOME

DISCLAIMER

No Warm-o-Rama; we just got to work.

The PAX moved out, with Hitch leading the way. Most Men wore rucks or weight vests; a few did not. That weight was surrendered or redistributed at times. Hitch and I reminded the Men at various points about the thoughts, feelings, and external circumstances that the firefighters would have experienced on 9/11/2001 and encouraged the Men to continue onward. The last three ascents were executed in silence.

Thirty trips up x 73 stairs = 2,190 stairs

God bless America.

Circle of Trust
Count-O-Rama: 25
Name-O-Rama: Hitch, Mama’s Boy, Blart, Bookworm, O Positive, Shoestring, Chioccetti, Crayfish, Beaker, Billy Blanks, Rapunzel, Handsy, Pirtle, Tomb Raider, Captain Obvious, Yard Sale, Iced T, Boucher, Rabbit, Speaker, Teacher’s Pet, Daniel Tiger, Toms, Reznor, Gus | FNGs: N/A
BOM: In a time of crisis, there is no time to get ready. You have to be ready. The firefighters, policemen, and other first responders who took the call on 9/11 had no time to become stronger mentally, emotionally, spiritually, or physically; no time to set things right with their families; no time to add to their legacies; no time to become a better version of themselves that may be more capable of doing what needed to be done. The time is now to act and prepare for the crises that will inevitably come. It’s why we Post, and it’s why we support our Brothers.

Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you. To him be the dominion forever and ever. Amen. 1 Peter 5

Moleskin: This was our second time to do a memorial stair climb on 9/11. I look forward to many more.

Bookworm’s Barracks Birthday Bash

THE SCENE: 70 something
F3 WELCOME & DISCLAIMER: Nailed it
WARM-O-RAMA:
SSHx20 IC

Windmillx12 IC

Daisy Pickerx10 IC

Imperial Walkerx10 IC

Hillbillyx10 IC

Baby Arm Circlesx10 IC front and back

Michael Phelpsx15 IC

28 Burpees OYO

THA-THANG:

Mosey to the parking garage

Paula Abdul’s:

Run two flights up the parking garage, complete 28 merkins

Run one flight down, 28 squats

Rinse and repeat to the top

Run two flights down, 28 squats

One flight up, 28 merkins

Rinse and repeat to the bottom

Mosey back to Startex

MARY:

Leg lift sequence: 6 inches, legs spread, 45 degrees, rinse and repeat

COUNT-OFF & NAME-O-RAMA
22 PAX, 1 FNG: Handsy, Crayfish, Ups, Mirage, Gus, MmmBop, Strawberry, Book It, Bottomless, Jameis, Sloppy Joe, MIB, Yardsale, Scarecrow (FNG), Beauty Shop, Four Eyes, Snookie, Toms, ISS, Doc Hollywood, Park Bench, Bookworm (QIC)
CIRCLE OF TRUST/BOM:
YHC shared his appreciation for the men in the circle and reflected on the past year of F3. F3 Memphis has been a place for YHC to belong and feel accepted. Let’s never lose that.
MOLESKIN:
YHC has been excited to lead this workout for a while and the PAX delivered the energy. It was a great start to a great birthday.
ANNOUNCEMENTS:
9-11 memorial workout 5 am at The Ruins.

Ruined by TP

THE SCENE: Other than the sights and sounds of the Mighty Mississippi, it has to be one of the best AOs in town to get a nice refreshing breeze.
F3 WELCOME & DISCLAIMER:Welcomed & Disclaimed
WARM-O-RAMA:
SSH IC x 30
Daisy Pickers IC x 20
Imperial Walkers IC x 20
Windmills IC x 20
Fwd Baby Arm Circles IC x 8, Make it bigger x 8;
Rvrs Baby Arm Circles IC x 8, Make it bigger x 8.

THA-THANG:
Started out by showing an idea picked up by posting in Columbus, Ohio w/ a tweak: In the parking lot, PAX had 30 Seconds to achieve 5 Burpees OYO x 12 (faster you finish, the more rest you get; which was typically 15-16 seconds for YHC)

  • Moseyed to steps, took right down the path along the bluff to the top of the stairs. Planked til all in; then w/ everybody back ->  shoulder taps IC x 20
  • Mosey down steps chatting w/ a neighbor, ideally someone you don’t know well w/ two questions – ending at base of Beale Street Landing.
    • 1.) Scale of 1-10: How much do you love burpees?
    • 2.) What refueled you over the labor day weekend?
  • ELEVENS!
    • Facing southward the whole time for a round of 1 Big Boy Sit Up, backpedal two lightposts, 10 Squats, run downhill to do 2 BBSU, backpedal up for 9 squats, so on and so forth….finish w/ 10 BBSU-backpedal-1 squat.
    • PAX joined in to finish with others who were still going. Everyone finished at top of hill planking until all in.
  • Bear Crawled down to the first light post.
  • Moseyed to base of the bluff
  • Had time for 2 Bluff Sprints before moseying back to Startex

MARY:
Didn’t really have time for her; but PAX did flutter kicks & gas pumps (IC x 20) waiting on the six at top of stairs near Startex.

COUNT-OFF & NAME-O-RAMA
16 (1 FNG – TLC)

CIRCLE OF TRUST/BOM:
YHC told guys to buy into the brotherhood of F3; spoke to the mission of f3 being to bring guys together to not only do tough things together like we experience in the workouts, but to sharpen one another and be there for others amidst job loss & family loss and the dealings of life we all have.

MOLESKIN:
Really wish we had more time left for more hill sprints. YHC may have not been asked to Q again had we more time.

ANNOUNCEMENTS:
9/15 -> Betty Isom House Cleanout in South Memphis w/ Chiochetti, Four Eyes, Teacher’s Pet.

Wednesday Morning at Old Forest

THE SCENE: The Parking Lot at Overton
F3 WELCOME & DISCLAIMER

Let Everyone know I am not professional and this was my first post.


WARM-O-RAMA:

SSH x 25

daisy pickers x15

EW x20

burpees x10 OYO

baby arm circles x 20

THA-THANG:

    1. Paired up and then partners alternated running quarter mile and doing set of 5 pull-ups, 10 diamond merkins, 15 shoulder presses with cmu, 20 bicep curls with cmu, 25 LBC for 25 minutes
    2. quarter mile catch me if you can with holding cmu above head and then partner catching up after doing 3 touch sit-ups

 

MARY:
3 count freddy mercury x30

flutter kick x15

ab exercise with handsey x30

hello dolly x25

mountain runners x15

COUNT-OFF & NAME-O-RAMA 

16 PAX, NO FNG

ISS, bottomless, chioccetti, dewey, handsy, happy feet, MIB, park bench, four eyes, teacher’s pet, doc hollywood, mirage, pastor dodge, sergeant minor, crayfish, jailbait

CIRCLE OF TRUST/BOM:
talked about the power of fellowship and accountability to do hard things.  Also talked the model of discipleship Jesus demonstrated and trying to follow in his footsteps by discipling others.
MOLESKIN:
hardest part is posting the backblast

ANNOUNCEMENTS:

Dora 1-3-5 at the OF

THE SCENE: 70 something and incredible
F3 WELCOME & DISCLAIMER: Twice just to make sure it stuck
WARM-O-RAMA:
SSH ICx20

Daisy Pickers ICx15

Imperial Walkers ICx15

Hillbillies ICx15

Hamstring Stretch 10 countx2

Groin Stretch 10 countx2

Hip Flexor  Stretch 10 countx2

Baby Arm Circles ICx10 Front and Back

THA-THANG:

Mosey to the playground.

In groups of three:

100 pull-ups (1 PAX on pull-ups, 1 PAX spots, 1 PAX mosey to pavilion and back then rotate)

300 merkins (2 PAX work, 1 moseys)

500 squats (2 PAX work, 1 moseys)

Mosey back to parking lot for relay races

Race 1: Sprints

Race 2: Backpedal

Race 2: Bearcrawl

MARY:
Not today, Mary!

COUNT-OFF & NAME-O-RAMA
14 PAX (1 FNG): Happy Feet (FNG), Blart, Chiocoetti, Dewey, Bottomless, Teacher’s Pet, Crayfish, Hitch, Park Bench, ISS, Carmen Sandiego, MIB, Handsy, Bookworm (QIC)

CIRCLE OF TRUST/BOM:
YHC shared about my experience with loneliness and the need to spend time with yourself without distractions. Before we can be intimate with ourselves, we will struggle to be intimate with others.
MOLESKIN:
YHC had a lot of fun with this workout. I was supposed to Q it a week earlier but the strep got a hold of me. It was good to be back out in the gloom sweating with my brothers. Blart also provided the most epic photo op in F3 history. Thanks, buddy!
ANNOUNCEMENTS:
There were some things but now I can’t remember.

Metaphorical Running Q

  • THE SCENE: Humid as a mug. Oh Fall Where Art Thou?
    F3 WELCOME & DISCLAIMER welcomed & disclaimed (latecomers as well)
    WARM-O-RAMA:
  • SSH x 30
  • Imperial Walkers x 15
  • Butt Kickers x 15
  • Windmills x 15

THA-THANG:

  • 4 Laps (1 mile) at moderate pace, Al Gore til all in -> Flutter Kicks IC x 20 -> Stargazers for 45 Seconds
  • 3 Laps (0.75 miles) at increased pace, Al Gore til all in -> Hello Dolly IC x 30 -> Stargazers for 30 seconds
  • 2 Laps (0.5 miles) at increased pace, Al Gore til all in -> Freddie Mercurys IC x 40 -> Stargazers for 15 count
  • 1 Lap (0.25 miles) all you got, Al Gore til all in -> 10 count
  • Mosey to bottom of the Tower of Terror (Curlin Parking Garage); run to the top & descend back to Startex

MARY:
Didn’t close w/ her, rather incorporated her into the workout.

COUNT-OFF & NAME-O-RAMA
16 (Zero FNGs): Teacher’s Pet, Gus, Soybean, Shoestring, Pirtle, Handsy, Bottomless, Toms, Park Bench, ISS, Doc Hollywood, MIB, Yard Sale, Beauty Shop, Blart, Crayfish

CIRCLE OF TRUST/BOM:
Like in life, we often pick up intensity as responsibilities mount and have shorter times to rest. Realize the gift of rest (stargazers) when given time and appreciate it. 

MOLESKIN:
Thought of the workout a few weeks ago. It dawns on me that I have no idea yet how precious time and rest are at this point in my life. I don’t yet have children and have not experienced yet the sleep deprivation and free time loss as product of caring for an additional life. YHC enjoyed leading workout at the AO where I VQ’ed 10 months ago. 

ANNOUNCEMENTS:
(though we failed to actually make the announcements)
GrowRuck 12 coming up 
Service Opportunity in South Memphis led by Chiochetti on Sept 15

Risky run through the OF

THE SCENE: 79 degrees, 80% humidity, no breeze to speak of but not as hot as some summer mornings
F3 WELCOME & DISCLAIMER  
WARM-O-RAMA:  

Side Straddle Hops x 30
WindMills x 20
Hill Billy Bayou (Hill Billies Crayfish style)  OYO
Imperial Walkers in a circle
Little Baby Arm Circles x 20
Merkins x 20

THA-THANG:
We tried to wait for the sun, but since it wouldn’t show we moseyed through the dark Old Forest (on a paved path there was really nothing to be scared about) for about a quarter mile
Hold Plank until all in
Merkins x 25 IC

Continued Mosey for about another quarter mile.  We hung a right to make a circle back to start.
Al Gore until all in
Rapid-Fire Squats x 25

Kept on Moseying for another quarter mile.
WWI Sit-ups x 30

You guessed it, we continued to run.  This time we made it back to start and
Held Plank until all in
Merkins x 20 IC

Since we were starting to see some sunlight we next went off-road to the limestone path.  After about a quarter mile we held
Al Gore until all in
Rapid-Fire Squats x 20

Seeing that the PAX was thirsty and that our eyes had adjusted to the dim light, the Q turned left onto a dirt path and cut through the woods towards a water fountain.  Many doubted that the Q knew where he was going but alas after pausing in plank part of the way through to wait for the six, we marched on and found the fountain of water and a much brighter limestone path to take us home.

Some sprinted, others ran, and still others jogged back to start.

MARY:
Mountain Climbers until all in
Iron Cross for about 2 minutes

COUNT-OFF & NAME-O-RAMA
20:  Book it, Teacher’s Pet, Toms, Mighty Joe Young, MIB, Handsy, Shoestring, Pirtle, Carmen San Diego, Mirage, Trojan, Sir Mix-a-Lot, Meatball, ISS, Chaffeur, Crayfish, FNGs:  Park Bench, Bubbles, McDowells
CIRCLE OF TRUST/BOM:
We tend to set up routines and go with the crowd to maintain comfort and stability and to feel like we are in control.  The challenge is to break out of our comfort zone and do something risky today.  One idea is to suddenly lay down on the ground in a public place for about 10 seconds.  Someone may ask if we’re ok and we just respond that we are taking a rest.  This simple act of doing something out of the ordinary that is generally not acceptable by the crowd can prepare us for doing bigger things, taking more significant risks in the future.  God often calls us to be courageous, to do something beyond our experience and resources.  Are we ready?  Am I practicing bravery and living dangerously so that when God calls I will be prepared?

MOLESKIN: