NEVERLAND Nitro 44’s

THE SCENE: “neverland,” new rockin AO far from midtown. 76 and the air was nearly digestible. 11 men, three sets of 11’s, nitro coffee at Crave. 
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:

20x SSH, 20 Imperial Walkers, Arm Circles 10 front 10 back (holding lunge position), 8 Merkins in cadence, 6 Squats in cadence.

 

THA-THANG:
This is mostly borrowed from a Knoxville workout I posted to on one of the coldest days of the year. Things have gotten sweatier since then.

 

11’s: box jumps and merkins (nothing in between). Plank variations for six.

Partner of similar size, partner carry from playground to flagpoles and back.

 

11’s: Burpees and big boy sit ups. Nothing in between. Flutter for six.

10x Flutters in cadence.

Bear crawl inchworm through two rounds of 11 PAX.

 

11’s: dry docks and lunges, pulling Sue the Log from one end of parking lot to other. Pull Sue as many or few times as you want.

 

MARY:
25x Freddy Mercury.

COUNT-OFF & NAME-O-RAMA
11 Pax, 2 FNG’s: Shoestring, Smee, Bruce, Woodpecker, Soybean, Tool Time, Anklet, Zima, Hitch, Tiger Lilly, Four Eyes

 

CIRCLE OF TRUST/BOM:

God loves us, doesn’t get frustrated with us the way we get frustrated with ourselves. My son has been trying for so long to pull his own pants up and can finally do it without getting them uncomfortably twisted. I watch, I love him, I do not think less of him. When I forget to calculate closing costs for selling my house or make other make other mistakes, God does not love me less. Rest in that love.

MOLESKIN:
Really wasn’t trying to hold your hand, @tigerlilly . Welcome, and see you at GrowRuck….

@smee , fantastic work. Hope you’ll keep posting, for the workouts or the nitro coffee.

Neverland is a cool place.

ANNOUNCEMENTS:
Get ready for CSAUP sims to prep for GrowRuck…!!!!!!! Pay your deposit $$$$$

RUINS rush of blood to the head

THE SCENE: “The Ruins,” aka Spaghetti Warehouse/Tom Lee Park. Muggy, 78 degrees, loads of dew and water sprinklers.

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, Arm Circles 10 front 10 back, 10 Merkins in cadence, 10 Squats in cadence.

 

THA-THANG:
Mosey down BIG STAIRS to Tom Lee Monument. Flutter kick for six.

With partner, must get 100 box jumps and 50 derkins. Flutter for six.

Run fast to pull up bar tower.

With partner, get 40 burpee box jumps (on retaining wall) and 40 pullups. You can get help with pullups! Timber, @old man hitch

Run fast to monkey bar tower.

Conveyor belt: “derkin walk” along retaining wall, then do monkey bars. Some expressed 5th grade monkey bar memories more fondly than others.

Run fast to bottom of Beale street landing “hill.” Flutter kick for six. Partner carry to top (switch as often as needed) Wheelbarrow down with partner (switch as often as needed).

Find the concrete arch in the splashpad area. “derkin walk conveyor belt,” run to other end.

Mosey back to startex for Mary (see below). Fast up the steps.

MARY:
ab/core exercises: HW Side crunch x10 each side (at base of steps).

COUNT-OFF & NAME-O-RAMA
Teacher’s Pet, Sir Mix A Lot, Tom’s, Soybean, Woodpecker, Hitch, Ramen, Four Eyes

CIRCLE OF TRUST/BOM: Joel 2:12-13
It’s good to be reminded that God heals brokenness that we can’t heal. He will fix everything in his timing.

“Yet even now,” declares the Lord,
“return to me with all your heart,
with fasting, with weeping, and with mourning;
13     and rend your hearts and not your garments.”
Return to the Lord your God,
for he is gracious and merciful,
slow to anger, and abounding in steadfast love;
and he relents over disaster.

 

MOLESKIN:
THE RUINS ruined many a man this morning. Apparently having your head below your body is tougher than YHC expected. It was very hard. The pull up station, monkey bars, hills, stairs, etc lend themselves to at least 9,876,543,219 more variations of workouts we could do there.

ANNOUNCEMENTS:
Look out for CSAUP Ruck Simulation coming soon…

Sir Mix A Lot is Q’ing the next Ruins workout on 7/19…..

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

First Ruck Q – Barracks Edition

F3 MEMPHIS – 11 July 2018

THE SCENE:

AO: The Barracks

QIC: Geppetto

Conditions: 78F/94% Humidity

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:

  • SSH IC X 15
  • Imperial Walkers IC X 15
  • Windmills IC X 10

THA-THANG:

  • GORUCK Light Training: (20 minutes – As many rounds as possible)
    • 20 4-Count Flutter Kicks with Ruck Overhead
    • 20 Ruck Swings
    • 20 Push-ups
    • 20 Air-Squats
  • Ruck around the block for time (about 1.7 miles) with one 60 lb sandbag and one flag shared amongst the PAX
  • GORUCK Light Training: (10 minutes – as many rounds as possible) *Unfortunately, all PAX were disappointed that we did not Ruck fast enough to have a full 10 minutes for this cycle. PAX blasted through one round before YHC had to call it quits.)
    • Bear Crawl from Point A to Point B
    • Shoulder to Shoulder Press (like passing a log from one shoulder to another) X 20
    • Crab Walk (with ruck on front) from Point B to Point A
    • Thrusters X 20 (squat and overhead press)

 MARY:

  • None – Ran out of time

COUNT-OFF & NAME-O-RAMA

  • 7 PAX (No FNGs)
    Blart, Father Abraham, Hitch, Shoestring, Bruce, Soybean, Geppetto (YHC)

CIRCLE OF TRUST/BOM:

Genesis 40:6 (NKJV) And Joseph came in to them in the morning and looked at them, and saw that they were sad.

Joseph knew he was meant for great things. Yet, he did not lose sight of God’s will for him, when his circumstances seemed to take him down a doomed path. He endured amazing suffering, injustice, difficulty, etc, yet he never gave up. One way that he kept his faith in God was to take his eyes off his circumstances and watch and care for others.

Circumstance: His brother’s hated him for being favored by their father, and for dreaming of greatness.

Response: Hold on to the truth/his dream

Circumstance: His brother held him captive in a pit, and sold him into slavery, and then sold into Potiphar’s house.

Response: Joseph worked hard, applied himself, and gained authority in Potiphar’s house.

Circumstance: Joseph was falsely accused, and thrown into prison.

Response: Joseph worked hard, applied himself, and gained authority in the jail.

Circumstance: Joseph helped a fellow prisoner, but he was forgotten once the prisoner was released.

Response: Joseph continued to do what was right, and was finally blessed to be in a powerful position in Egypt, where he eventually saved the lives of the same brothers who had wanted to kill him.

Joseph did not resort to self-pity, lethargy, completely giving up on life and God.

Whatever difficult circumstances we may be going through now, I hope that we will fight our fears, insecurities, etc with taking our eyes off of ourselves, and looking for ways to help others.

MOLESKIN:

  • The workout was challenging and designed to prepare PAX for the beatdowns associated with the upcoming GrowRuck12. The complaints were welcomed, and acknowledged the need to “Embrace the Suck”. “The Suck” was duly embraced by all present, and the Workout’s Six was kicked.
  • O Positive would be proud of YHC as he started to recite the mission of F3 before beginning the workout.
  • O Positive would be ashamed of YHC as he got just enough right and just enough wrong that no one present could tell what the mission statement is. Thankfully, no FNGs were present to be confused.
  • YHC disappointed himself, the entire F3 Nation, and maybe even the life on Mars when he failed to gather PAX for a Proof of Life photo. He is determined to be a better human in the future, though he acknowledges the distance he needs to travel to get there.
  • We prayed for Father Abraham’s wife, and we hope she recovers fully and quickly over the next few days.

ANNOUNCEMENTS:
GrowRuck in September – Must sign up and pay $75 deposit by 8/1

Monkeys on an Escalator

THE SCENE: About 75 degrees, clear with a beautiful sunrise in sight
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC X 15

Baby Arm Circles IC X 15 (forward and reverse)

Daisy Picker IC x 15

Mummy Kicks IC x 20

Finkle Swing

Mosey to bike gate and back to shovel flag

THA-THANG:

Four Corner Escalator

Combination of Four Corners and an Escalator.  Split into four groups. Four exercises . 10 big boy sit-ups,  run to the next corner on the longer stretches and crab walk to the next corner on the shorter stretches. On the next corner, we escalate  – 10 big boy sit-ups + 20 Bobby Hurleys . Move to next corner  10 big boy sits-ups + 20 Bobby Hurleys.  Move to next corner 10 big boy sit-ups + 20 Bobby Hurleys + 30 Merkins. Move to next corner 10 big boy sit-ups + 20 Bobby Hurleys + 30 Merkins + 40 Squats.  Now it’s time to back down the escalator 40 Squats + 30 Merkins + 20 Bobby Hurleys + 10 big boy sit-ups. The next corner 30 Merkins + 20 Bobby Hurleys + 10 big boy sit-ups, and so on until we get all the way back down to just 10 big boy sit-ups

Howling Monkeys

In a circle, everyone grabs their ankles in Monkey Humper fashion. The first person does ten monkey humpers followed by the next person and so on as in other “ring of fire” exercises, without letting go of the ankles.

Playground Track Mosey + Dips and Incline Merkins

Mosey around playground track with two stops at the long stone picnic tables

Stop 1:

2 sets –

15 x Dips

15 x Incline Merkins

Stop 2:

1 set –

15 X Dips

15 x Incline Merkins

MARY:
Ran out of time for Mary

COUNT-OFF & NAME-O-RAMA
14 Pax – 1 FNG (Carmen Sandiego)

CIRCLE OF TRUST/BOM:
 “I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing.” John 15:5

It’s easy for us to go on auto-pilot with our jobs, our responsibilities, our marriages, kids, etc.  Take to time to abide in the vine, the loving nurturing presence of God. By yourself, in a crowded room, with friends and family, we are always connected to the Vine. He is always there to help us and give us life if we abide in Him.

MOLESKIN:

ANNOUNCEMENTS:
Four Eyes asked for devotional ideas and 3rd ideas for serving, etc.

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.

Parking Garage Workout

  • THE SCENE: High 70’s, humid and overcast
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 2-lap capri mosey with high knees, butt kicks, carioca, and back pedals
  • SSH 15 IC
  • 4-count squats 15 IC
  • Daisy pickers 15 IC
  • Windmill 10 IC
  • Mosey to parking garage

THA-THANG:

  • Run up 4 levels and back
  • lunge-lunge-squat til all-in
  • 25 merkins OYO
  • Run up 3 levels and back
  • lunge-lunge-squat til all-in
  • 25 merkins OYO
  • Run up 2 levels and back
  • lunge-lunge-squat til all-in
  • 25 merkins OYO
  • Run up 1 level and back
  • lunge-lunge-squat til all-in
  • 25 merkins OYO
  • Sprint 1/2 level, 15 sec rest
  • Sprint 1/2 level, 15 sec rest
  • Slow Mosey back to SP

MARY:

  • Flutter kicks 25 IC
  • Box cutter 15 IC
  • Rosalita 15 IC
  • American hammer 25 IC

COUNT-OFF & NAME-O-RAMA

PAX: Bottomless, Four Eyes, Hall Monitor, Teacher’s Pet, Father Abraham, Ergo, Rabbit, Frogger, Toms, Cowbell, Hitch, Vocals. FNG: Lisa.

CIRCLE OF TRUST/BOM:

Last night at the Patriotic Pops concert at the Levitt Shell, a friend of mine was seeming pretty down and told me he was not feeling especially “patriotic” lately.

I can understand that.

But I have to remind myself if this:

  • Don’t put your trust in a political party.
  • Don’t put your trust in a President.
  • Don’t put your trust in the effectiveness or morality of our military.
  • Don’t put your trust in patriotism.
  • Trust in God.

Isaiah 43:1

But now, this is what the LORD says— he who created you, Jacob, he who formed you, Israel: “Do not fear, for I have redeemed you; I have summoned you by name; you are mine.

MOLESKIN:

This was my first time on Q at the Barracks. I love this AO and the PAX that are regulars here. I also love this Friday workout because it is run-heavy, and I like running. The parking garage, though, can cut you down to size. The PAX pushed hard and motivated me when I was red-lining.

A Team of Three

THE SCENE: Warm, Humid, lots of Skeeters
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Q didn’t realize how far AO was from his house…so he arrived warm, assuming the PAX would be as well… but he didn’t forget the Disclaimer…
THA-THANG:
Slow mosey.

Modified BOMBS (3 PAX)
2 perform exercise IC, 1 mosey.

  • 100 CM-Urpees
  • 150 Overhead Claps
  • 200 Merkins
  • 250 BigBoySitups (replace mosey with 2 Pull-ups)
    • short mosey
  • 300 Squats IC (all together)

MARY:
Flutter Kick IC x20
Hello-Dolly IC x20
30s Plank x2
American Hammer IC x20
COUNT-OFF & NAME-O-RAMA
Short Timer, Soulja Boy, Hitch
CIRCLE OF TRUST/BOM:

I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship. Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.

For by the grace given to me I say to everyone among you not to think of himself more highly than he ought to think, but to think with sober judgment, each according to the measure of faith that God has assigned. For as in one body we have many members, and the members do not all have the same function,  so we, though many, are one body in Christ, and individually members one of another.  Having gifts that differ according to the grace given to us, let us use them: if prophecy, in proportion to our faith;  if service, in our serving; the one who teaches, in his teaching;  the one who exhorts, in his exhortation; the one who contributes, in generosity; the one who leads,[f] with zeal; the one who does acts of mercy, with cheerfulness.

Let love be genuine. Abhor what is evil; hold fast to what is good.  Love one another with brotherly affection. Outdo one another in showing honor.  Do not be slothful in zeal, be fervent in spirit, serve the Lord.  Rejoice in hope, be patient in tribulation, be constant in prayer.  Contribute to the needs of the saints and seek to show hospitality.

Bless those who persecute you; bless and do not curse them.  Rejoice with those who rejoice, weep with those who weep.  Live in harmony with one another. Do not be haughty, but associate with the lowly. Never be wise in your own sight.  Repay no one evil for evil, but give thought to do what is honorable in the sight of all.  If possible, so far as it depends on you, live peaceably with all. Beloved, never avenge yourselves, but leave it to the wrath of God, for it is written, “Vengeance is mine, I will repay, says the Lord.” To the contrary, “if your enemy is hungry, feed him; if he is thirsty, give him something to drink; for by so doing you will heap burning coals on his head.” Do not be overcome by evil, but overcome evil with good.

MOLESKIN:
Pastor admonished us to love one another with genuine love. As men we must be vigilant, not letting sin hide itself in one another. Be not at peace with mere niceties of southern etiquette. Dive deep into honest relationship and empathize with your brothers.
ANNOUNCEMENTS:
June 28th “Sandlot” @ Overton Square (contact Phat Pat)
June 30th Chick-fil-A Family Picnic (contact O Positive)
July 4th Convergence @ Mothership
GrowRuck12 Registration Now Open!

Surprise Birthday Q

THE SCENE: mild, low 70s, not too too humid considering recent atrocities to the lack of a true Memphis spring. Well I guess there you have it. Memphis weather always fooling us all.
F3 WELCOME & DISCLAIMER: Pax were welcomed and disclaimed amidst the Fartsack Q, PhP’s “no-show”
WARM-O-RAMA:

  • SSH x 30
  • IW x 30
  • Merkins IC x 15 
  • Hillbillies x 30
  • Baby Arm Circles x 15 fwd; x 15 rvrs

THA-THANG:
Mosey to the skate park for a variation of B.O.M.B.S; partner up

  • Round 1: PAX 1 would do Skate Park Half-Pipe sprints until PAX 2 completed 30 burpees, then PAX 1 would do 30 Burpees.
  • Successive Rounds: 30 Overhead Claps, 30 Merkins, 30 Big Boy Situps, 30 Squats

We left the Skate Park and headed towards the baseball bleachers, initial mode of transportation was 30 lunge walk steps -> 15 jump squats -> 30 lunge walk steps -> 15 jump squats. Then we moseyed to the rest of the way. At the bleachers

  • 15 Derkins
  • 15 Dips
  • 15 Erkins, then Rinsed & Repeated

We left the bleachers to mosey around the Shelby County School Board building. When we turned left off Hollywood to return to STARTEX, we stopped for a 10 count by the stage thing. We then gave it a give it all you got sprint to the STARTEX

MARY:

  • Jane Fonda x15 each side
  • LBCS x 15
  • Freddie Mercury x 15, Rinse and Repeat

COUNT-OFF & NAME-O-RAMA
8
CIRCLE OF TRUST/BOM:
YHC was excited about turning 30. He spoke to appreciation of the things f3 has brought to his life in terms of consistency, predictability, and accountability. YHC ended 2016 at age 28 downtrodden about inconsistent fitness. Aside from the physical fitness, it seemed to be connected to other layers: loneliness, lack of commitments to himself, etc. Commitment to fitness has been a nice thing about 29, ideally 30 brings about other commitments and rhythms of life. YHC expressed desire to have midtowners Bible study this summer and plans to coordinate with Four Eyes & Bottomless. 

MOLESKIN:
YHC celebrated his 30th birthday by doing 30 reps of most everything w/ 7 other f3 brothers. The surprise birthday q was ideated by Phat Pat and became the alibi for his eventual fartsack. Ironically we found the Turd Emoji mask at the Skate Park that was too much for F3 Memphis social media. We do try to keep it PG.

OF P-BOMBS

THE SCENE: BEAUTIFUL lower 60’s well-lit gloom.
F3 WELCOME & DISCLAIMER

Check.
WARM-O-RAMA:

SSH x20, IW x20, Merkins x20, Squats x20.
THA-THANG:

Mosey w coupons to pull up bars, set coupons off playground a few yards.

P-BOMBS:

With partner, alternate between doing the BOMBS exercise and doing 1-2 pullups.

50 Burpees: coupon burpees (raise coupon overhead, hands on coupon during pushup)

100 Overhead Press (w coupon)

150 Merkins (one hand on coupon, alternate each hand)

200 Big Boy Sit ups: with coupon on chest

250 Squats (holding coupon)

(we were somewhere in the BBSU’s at 5:58, so QIC Omaha’d everyone into squats for last 2-3 min).

Stop at 6:00.  11’s across picnic table:

Start with 10: 4-count Flutter Kick, 1: 4-count Overhead Clap.

MARY:
Groiners x10, gas pumps x10, shoulder taps x10. Repeat x3.

COUNT-OFF & NAME-O-RAMA
12 Pax (Kotters to MIB):  Father Abraham, Hotwire, Blart, Dewey, Sir Mix A Lot, Soybean, Bottomless, Bookworm, Meatball, MIB, Hitch, Four Eyes

CIRCLE OF TRUST/BOM:

You are here for others, not yourself. Changes how you respond to adversity. Changes my short term response bc of my long term goals.
In the Presbyterian context…Chief end of man is to know God and enjoy him forever. Not get rich or enjoy life. Those things may happen, but they are not an end we should be working toward. When we are focused on knowing God and enjoying him, we are able to bear some unusual things from the perspective of the rest of the world.

MOLESKIN:
BOMBS always reminds me of my VQ and the day that Soybean, Irma, and Phat Pat came to us.
ANNOUNCEMENTS:
Phat Pat on Q at Sandlot tomorrow. Duck Duck Goose.