Launching the Bullseye

THE SCENE: Cool and calm in the gloom. YHC arrived early to scout the AO for some details to finalize the weinke.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x20
Daisy Pickers IC x20
IW IC x20
Arm Circles IC x20

THA-THANG:
Mosey to the track for a Merkin Mile.
YHC switched up the style of merkins after each quarter mile as follows:
Merkins
Diamond Merkins
Wide Merkins
Carolina Dry Docks

Mosey to the playground. YHC loves the monkey bars!!
AMRAP of the following:
5 Pull-ups
10 Hanging Leg Lifts
15 Burpees
Run a lap around the playground.
(THIS SUCKED!!)

Mosey back to the parking lot.  60lb. sandbag clean and toss across the parking lot.

MARY:
American Hammer IC x30
LBC’s IC x30

COUNT-OFF & NAME-O-RAMA
2 pax, YHC and Jailbait.

CIRCLE OF TRUST/BOM:
This workout partly came from a warm up of Bruce Lee(one of my heroes!!).  It was a WARMUP for him.  It reminded me that there is always someone better and people have different strengths.  When it comes to those we love, we should cover their weaknesses with our strengths instead of pointing them out to them all the time.  Especially when it comes to our M, we should help cover their weaknesses and use our strengths more effectively.

MOLESKIN:
At first we were disappointed we were the only ones there but we did work and actually felt bad that the rest of the pax missed out on an ass whoopin’!

ANNOUNCEMENTS:

ATM’s at Old Forest

AO: Old Forest

QIC: Handsy

THE SCENE: Mild, with just enough breeze to waft the excessive mosquito spray some PAX used through all of our noses.

F3 WELCOME & DISCLAIMER

Done

WARM-O-RAMA:

  • SSH (IC) – 25
  • IW (IC) – 15
  • Hillbillies (IC) – 15
  • Daisy Pickers (IC) – 10
  • Arm circles, forward then backward (IC) – 20

THA-THANG:

All rounds done in the middle of parking lot. Mosey lap around big parking lot island in between OR, as Four Eyes says, “if you bad,” Bear Crawl the width of the parking lot and Crab Walk back to.
Round 1:
ATM’s
Alternating shoulder taps – 15
Tempo Merkins – 10
Merkins (IC) – 10
Mosey OR bear crawl / crab walk
LEGS
Alternating jumping lunges (2=1) – 15
Tempo squats – 10
Squats (IC) – 10
Mosey OR bear crawl / crab walk
ABS
Freddie Mercury – 15
Tempo Hello Dolly – 10
Hello Dolly (IC) – 10
Mosey OR bear crawl / crab walk
Rinse and repeat. Subsequent Rounds – 12, 8, 8… 9, 6, 6… 6, 4, 4… 3, 2, 2

MARY:

  • American Hammer (IC) – 25
  • Hollywood Side Crunches (IC) – 15 each side
  • Hold plank until 0615

COUNT-OFF & NAME-O-RAMA

20 (1 FNG, 1 Irish Goodbye) – Lodge, Mudslide, MIB, Reaper, Crayfish, Bottomless, Frisky (FNG), Teacher’s Pet, Fishbowl, One and Done, Squeegee, Dewey, Upgrade, Altar Boy, Chioccetti, Easily Amused, Doc Hollywood, Kingpin, Jail Bait, Handsy (QIC)

CIRCLE OF TRUST/BOM:

We all need friendships and connections. Those don’t happen overnight, but require time invested in sharing experiences together. F3 is a perfect example. Press into your relationships and make sure you are being disciplined to get time with those you care about.

MOLESKIN:

It’s hard to Q a workout that requires you to call cadence counts almost the entire time. Had to ask a few PAX to help a few times so I could catch my breath!

ANNOUNCEMENTS:
Old Forest WILL BE OPEN this Monday, Sept. 2 (Labor Day). Check Pre-blast for any other announcements.

F3 Memphis 2-Year Anniversary Celebration

It was a special honor to lead 116 of the greatest HIM in the F3 Memphis Region this gloom out at their 2-Year Anniversary. Thank you Soybean and the rest of the PAX who decided to remove themselves from the fartsack to join YHC and celebrate this epic milestone. There were also 29 PAX who came early for a Ruck and others who PreRan.

At 0700 we took a mosey over to the FedEx Event Center Circle and began with the F3 Disclaimer and the following:

WARMUP

We began with a quick warmup by performing the following in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, 10 6-Count Burpees.

THE THANG

We began this morning by taking a short mosey over to the back of the FedEx Event Center on the lake side at the concrete ledge and benches for a series of the following in cadence: Irkins, Dips, Step-Ups, and Derkins (Regular first and then wide armed).

Then we took a short mosey over to the Music Pavilion to kick off the football season with a little bit of summer conditioning. We did 7-Burpees, 7-Merkins, & 7-Squats 7 times. When we were finished we felt like all we wanted to do with football was sit on the couch and watch.

Looking at my watch we still had 19-Minutes to go. Ugh!

Then YHC asked the PAX mosey back towards the COT to continue the workout near there. At this point we performed a series of 11’s with Star-Jumps (Bombjacks) at the top and Pike Merkins (CDD’s) at the bottom.

The final short mosey took us back to the COT for the countarama, namarama, FNG Naming and most importantly BOM.

All PAX did awesome today. It was a great morning to be with you all. I appreciate the warm welcome and great hospitality.

Great work was put in by all PAX in attendance today. You all have something to celebrate today. Good health and great brothers to lean on. Now go out and spread F3.

MOLESKIN

Today we discuss a lot about the Mission of F3, the 5 Core Principles and the F3 Credo. They are listed below:

Mission:

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles:

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

F3 Credo:

Leave no man behind, but leave no man where you find him.

Discussed with the PAX was the D2X which is where your Dolphin and you Daffodil align with each other. For more on this take time to read about it in Freed to Lead.

Dolphin-The Task a person was born to do best.

Daffodil-The people-group each person was born to Serve.

D2X-The Task formed by the intersection of a person’s Dolphin and their Daffodil.

Every man has a D2X. What each of you must to is to determine what your Dolphin and your Daffodil are and do your best to ensure those two intersect to make the most IMPACT in your community. Aye!

ANNOUNCEMENTS

Read Your Newsletter.

PRAYERS/PRAISES

Prayers and praises were shared and lifted up by YHC.

The RUINS 5AM BlackOPS

THE SCENE: Gloom of the hottest day of the year, oh yeah very humid!
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

  • SSH x25 IC
  • Forward Little Baby Arm Circles x10 IC
  • Reverse Little Baby Arm Circles x10 IC
  • Daisy Picker x15 IC
  • Windmill x 15 IC
  • Imperial Walker x10 IC

THA-THANG:

Mosey down to the river edge pathway

Best Day of School Field day: Relay race

  1. First Race
    1. Burpee x5
    2. Crab Walk 23 yards
    3. Partner 1 Fireman carry 23 yards
    4. Burpee x5
    5. Partner 2 Fireman carry 23 yards
    6. Burpee x5
    7. Partner 1 Wagon Carry 23 yards
    8. Burpee x5
    9. Partner 2 Wagon Carry 23 yards
    10. Burpee x5
    11. Bear Crawl 23 yards
    12. Burpee x5
  2. Half Time at Tom Lee Statue
    1. Dips x20 OYO
    2. Mike Tysons x10
    3. Dips x10
    4. Mike Tysons x5
    5. Dips x5
    6. Mike Tysons x15 (Thanks Jailbait!)
  3. Second Race
    1. BBSU x10
    2. Partner 1 Fireman Carry 23yards
    3. BBSU x10
    4. Partner 2 Fireman Carry 23yards
    5. BBSU x10
    6. Partner 1 Wagon Carry 23yards
    7. BBSU x10
    8. Partner 2 Wagon Carry 23yards
    9. BBSU x10
    10. Bear Crawl 23yards
    11. BBSU x10
  4. Mosey to far south stairs. climb the stairs and mosey back to Endex

MARY: LBC x20 IC; Plank 25s
COUNT-OFF & NAME-O-RAMA
8 PAX 1 FNG: Welcome Blackhawk!
CIRCLE OF TRUST/BOM:
Discussed keeping relational focus on the M.  YHC has his 10yr anniversary this week and has been working on keeping the right priority lately and it is paying off.
MOLESKIN:

  • TAPS for the going back to school group (Teacher, Staff, Students, Bus Drivers)
  • Also remember to gather your belongings after workout has concluded, LOL @Harvarti leaving keys and phone in YHC’s car.

ANNOUNCEMENTS:
2nd year anniversary for F3 Memphis on Saturday should be a great time!

Sports at the Barracks

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER

Done
WARM-O-RAMA:

Lap around track w/

  • Butt kickers
  • High Knees
  • Karaoke

THA-THANG:
5 pax line up at goal line with 1 sports object.

Objects: Football, Soccer ball, and Frisbee

Each pax takes turn throwing or kicking the thing down the field.

Entire pax sprints to where it lands and forms a circle around the thing.

Then we did and exercises around it in cadence. Until the object was thrown/kicked through the goal.

Rinse and repeat on the way back USING NON DOMINANT HAND/FOOT.

Rd 1 – Football/ 2o x Merkins

Rd 2 – Frisbee – 15 x Squats

Rd 3 –  Soccer ball – 10 WW2 Situps

Then we did 100m sprints

Rd 1 Sprint down and jog back

Rd 2 Intervals : Jog sprint jog sprint

Rd 3 Intervals: Sprint jog sprint jog

Rd 4 Sprint straights jog curves for 400m.

MARY:

30 LBC

15 BBSU

10 WW2 Situps

COUNT-OFF & NAME-O-RAMA
Handsy, Dewey, JailBait, Easily Amused
CIRCLE OF TRUST/BOM:
I’m learning what it mean to be an American. I am thankful for the freedom all men are born with. I am also aware that not all men are still not born on the same playing field. My challenge you to show your thankfulness for the things that make the US great but realize that not everyone is experiencing the same America as you. Read books, listen to podcast, and talk to others who have different perspectives. I encourage you to read “What to the Slave is the Fourth of July” a speech by Frederick Douglass.
MOLESKIN:
Very fun workout. None of us are ambidextrous

The Burpee: Deconstructed

THE SCENE:  Low 70s, felt ok at first, but it got sweaty fast…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20

IW x 10

Hillbillies x 10

Daisy Pickers x 10

Mummy Kicks x 20

Finkle Swings OYO (30 secs each leg)

Free stretching OYO

THA-THANG:

The burpee deconstructed…

4 corners. Mosey between corners.

Corner 1

1 groiner

Corner 2

1 Merkin

Corner 3

1 jump squat

Corner 4

1 burpee

Repeat adding 1 rep each time until you get to 10.

MARY:

LBCs x 20

Box cutters x 15

Manatee (30 secs on each side)

LOLs x 40 (10 on each side)

LBFCs x 10

Plank for 30 secs

American hammers x 13

COUNT-OFF & NAME-O-RAMA
16 PAX (2 Irish Goodbyes) – Goose, Carmen Sandiego, Chiocetti, MIB, Stripes, Reaper, Mama’s Boy, One and Done, Mudslide, Sir Mix-a-Lot, Fishbowl, Teacher’s Pet, Crayfish, Jail Bait (IGB), Altar Boy (IGB), Dewey (QIC)
CIRCLE OF TRUST/BOM:

Paul was in prison for two years awaiting trial before Festus – his chains gave him the opportunity to reflect and give a testimony to his entire life with Christ.  Look at areas in your life where you feel like you’re in prison.  To make a difference in this world you’ve got to be willing to suffer to some extent. We have to be willing to be patient and wait. We have to be patient with others.

“As my sufferings mounted I soon realized that there were two ways in which I could respond to my situation – either to react with bitterness or seek to transform the suffering into a creative force.  I decided to follow the latter course” – Martin Luther King, Jr.

Will you choose bitterness or will you work for transformation in your marriage, your job, your family, your health, your faith, etc.? Let’s choose to be creative and make an impact on this world, rather than shrivel up beneath the chains of bitterness.

MOLESKIN:
Very appreciative of the warm welcome for my first BC as co-AOQ.  It is an honor to get to workout with and walk alongside  the HIMs of the Old Forest and F3 Memphis!
ANNOUNCEMENTS:
Nothing major 🙂

One Man Down

THE SCENE:  Basic with a splash of leftover rain.

F3 WELCOME & DISCLAIMER:  Delivered by the AOQ while the QIC drove up.

WARM-O-RAMA:

SSH x 25 IC (First 4 led by AOQ)
Squats x 10 IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC

Mosey to skate park, picking up the pace considerably about half way.

THA-THANG:

One man gets down in the bowl and performs Burpees x 10 OYO while the PAX outside of the bowl perform a set exercise, AMRAP.  When man down finishes, he gets out of the bowl, and the next man goes in.  PAX get a short breather during exchange.  (Am I not merciful?)  Once each man has completed his Burpees, the out of bowl exercise changes and a new round commences.  Exercises were as follows:

  • Round 1:  Derkins
  • Round 2:  Split Squat (back leg elevated)
  • Round 3:  Carolina Dry Docks (feet elevated if you bad)
  • Round 4:  Box Jumps

MARY:

While still at the skate park, complete one round of routine above with Abyss Flutterkicks (legs out into bowl) and decrease man down Burpees to 5 reps.

Mosey back, stopping to complete Pull-ups x 5 OYO on the way.

Freddie Mercy for 30 seconds
Bridge hold for 30 seconds (ish)

COUNT-OFF & NAME-O-RAMA:  8 PAX (0 FNG).  Moth Balls, Four Eyes, Jail Bait, Doc Hollywood, Chioccetti, Teacher’s Pet, Bookworm, Toms (QIC)

CIRCLE OF TRUST/BOM:  We can’t see the future and do not know what today’s difficulties are preparing us for down the line.  The best parts of me were formed in the midst of circumstances I would have never chosen.  Stay the course, and don’t try to shortcut the process.

MOLESKIN:  If you haven’t incorporated AMRAP routines into your arsenal, do it.  It is both accessible and demoralizing.

ANNOUNCEMENTS:  None.

CMU Basics at the OF

THE SCENE: A nice and muggy 77 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 30 IC

Imperial Walker x 12 IC

Hillbillies x 12 IC

Arm circles and baby arm circles x 10 each direction IC

Daisy pickers x 12 IC

Polka stretch x 12 IC

Lap around parking lot x 2

THA-THANG:

4 corners – CMU Edition

1.) CMU Push-up x 10

  • carry CMU overhead to corner 2

2.) squats with CMU

  • Lunge walk to comer 3

3.) Over head presses

  • sprint to corner 4 with CMU

4.) Curls with CMU

  • Lunge walk with CMU back to corner 1

Rinse and repeat with following:

1.) CMU Push-up x 20

  • carry CMU overhead to corner 2

2.) squats with CMU

  • Lunge walk to comer 3

3.) Over head presses

  • sprint to corner 4 with CMU

4.) Curls with CMU

  • Lunge walk with CMU back to corner 1

Water break

Last time through

1.) CMU Push-up x 30

  • carry CMU overhead to corner 2

2.) squats with CMU

  • Lunge walk to comer 3

3.) Over head presses

  • sprint to corner 4 with CMU

4.) Curls with CMU

  • Lunge walk with CMU back to corner 1

MARY:

Little baby crunches x 25 IC

American Hammer X 20 IC

COUNT-OFF & NAME-O-RAMA
Thin Mints, Amnesia, mudpants, toaster, alter boy, crayfish, jailbait, teachers pet, lodge, doc Hollywood, easily amused, ISS, reaper, MIB, one and done (QIC). Count =16
CIRCLE OF TRUST/BOM:

This week for me was a difficult one. After not being in church for several weeks, I felt a lot of shame for not leading my family in the most Godly way… so, it was to my surprise when at church, the message was on Luke 8, and the story of Jesus healing 2 women.

As Jesus was getting off the boat, he was approached by a man who had been patiently waiting for His arrival, because his daughter has been sick. We learn that as the man was traveling, his daughter had passed. Jesus told him that was not so, and that she had fallen asleep. As they traveled, Jesus felt someone touch Him, not because of the physical touch, as they were surrounded by many folks, but because He felt power leave him. This power healed a woman who had been dealing with a discharge for 12 years. Once Jesus found the woman, he sat down and listened to her.

It was the woman’s shame that brought her to the feet of Jesus, trembling and shaking with fear. But it was the trust that saved her. Shame doesn’t always have to be toxic, but rather it can be what brings us to the breaking point and at that moment, we can find ourselves at the feet of Jesus.

MOLESKIN:

ANNOUNCEMENTS:

sandbag BOMBS

THE SCENE: 75 and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15 IC
Merkins x10 IC
Imperial Walker x10 IC
Motivators – left leg hop, right leg hop, 1/2 SSH, Full SSH. Start at 5, go to 10. 

Partner up
Partner 1: Sprint 50 yards and back, rotate
Flutterkicks x 10 IC
Rinse and Repeat

THA-THANG:
Sandbag BOMBS
Partner up – partners do cumulative exercises. While partner 1 works, partner 2 runs to the sandbag and tosses it as far as he can. 
B – 100 Burpees
O – 200 Overhead press
M – 300 Merkins
B – 200 BBSUs
S – 100 Squats

MARY:
ABCs IC
Hold Plank till 6:15
COUNT-OFF & NAME-O-RAMA
9 PAX (0 FNGs)
CIRCLE OF TRUST/BOM:
Love your neighbor as yourself. I memorized those words as a child but as I reflect on them  now, they seem much more challenging. 
MOLESKIN:
Good times at ye olde forest! Conditions were wet but not too muddy. We had at least one good slip on the grass. I always enjoy seeing brothers across the city and putting in some sweat with them. We were able to toss the sandbag surprisingly far away. Prayers for all the pregnant and new Moms! 

The Barracks

THE SCENE: A good day to get stronger
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20X IC SSH
7X IC MERKINS
14X IC SQUAT, AIR
13X IC DAISY PICKERS
THA-THANG:
PICK PARTNERS – 30 SECONDS AMRAP THRUSTERS – PARTNER OFF BY REPS

5 ROUNDS X 4:00 MINUTES
P1 FLIP LOG
P2 5X SANDBAG TOSS OVER SHOULDER, OVERHEAD CARRY TO P1
SWITCH
30 SECONDS REST

MARY:
REPLACE LOGS
COUNT-OFF & NAME-O-RAMA
14 PAX (1 FNG): Hitch (QIC), Ta-Ta (FNG), Soybean, Jail Bait, Teacher’s Pet, Upgrade, Peek-a-boo, Four Eyes, Bailout, Mama’s Boy, Tuco, Lodge, Nature Boy, Bruce
CIRCLE OF TRUST/BOM:
As men in this community we train lifting heavy things together to develop strengths physical, mental, emotional, and spiritual intended to serve our concentrica. This is not to say that our personal practice of manhood should be regarded worse should we stumble or require support, only that we commit ourselves to a lifestyle of preparation for the hour of need so that when called upon we may shoulder more than our share of the burden.
MOLESKIN:
Not all logs are made equal. Some are fucking heavy.
ANNOUNCEMENTS:
City Ruck Tour is coming.