Debut GMT-angle

THE SCENE: Immediately after some extra motivated PAX gathered in the pre-gloom, middle of the night, to ruck several mileZ, dawn broke, a nice cool breeze off the lake, and a very wonderful 72ish degrees.  unfortunately with the launch of F3s Little Rock and Mobile, the mothership was without a shovel flag.

F3 WELCOME & DISCLAIMER: Was disclaimed, then after some FNGs posted a few minutes late, was disclaimed again
WARM-O-RAMA:
SSH x 25 IC, Daisy pickers x15 IC, Imperial Walkers x 15 IC, Arm circles both forward and backward x 15 IC
Plyometrics: approx. 25 yards one way…Frankensteins, butt kickers, high knees, karaoke x2 (facing same way), Best Stretch ever (this elicited many midwife noises as PAX felt stretches in places they may not have known existed).

THA-THANG:
Broke PAX into groups of 3.  Each performed a 12 minute AMRAP as discussed below.

  • GROWN MAN THIGH-ANGLE – 3 cones placed in triangle approx. 15 yards apart.  Cone 1 –  12 squats…broad jump to cone 2, Cone 2 – 12 mountain climbers (total or per leg, each PAX decide), lunge walk to cone 3, Cone 3) 12 single leg deadlifts.
  • Arm circuit – had 2 sandbags of approx. 60 lbs and needed a few rucks as well.  Partner up and in a you go, I go fashion, perform:  10 bent over rows, 10 curls, 10 triceps extension (skull crushers), 10 Shoulder to overheads…then 5 each front and side raises with partner resistance
  • Cardio Circuit:  start with 15 ruck thrusters, then jog big lap around the lot, halfway around, 15 burpees, then back to start…rinse and repeat.
  • Much mumblechatter, and maybe it was the aforementioned mileZ, but particularly a lot of groaning coming from the thigh-angle throughout all 3 groups.
  • Took approx. 60-90 second breaks between each round.
  • One PAX splashed merlot, not exactly sure who it was, but initially said he had to pee…what as expelled was from a different hole (thankfully for all of us)

MARY:
just a few mintues for mary, called Nature boy to pick exercise 1) flutter kicks, did a lot, I lost count.  then Speedy called freddie mercurys

Finish with stargazers.
COUNT-OFF & NAME-O-RAMA
21 PAX with 4 FNGs:  nature boy, lazarus, gus, teachers pet, moon pie (FNG), renfroe, chaperone, t swift, sleep number, tree hugger, speedy, u rock, stumpy (FNG),  nickelback, grapo, luther (FNG), schrute (FNG), standard deviation, grimace, thundercat, mamas boy
CIRCLE OF TRUST/BOM:
YHC was really encouraged today during the pre-ruck gloom when Bootheel and I had opportunity to get to know one another better.  We were both lamenting some of the needs surrounding both of our work with the youth in Memphis, and at the end of the ruck time, he reminded me of James 1:2 – ” consider it pure joy my bothers when you face trials of many kinds, because you know that the testing of your faith produces perseverance”
YHC has been in a bit of a dry spell spiritually, where I have felt sometimes overwhelmed by demands of fatherhood, work, relationship with the M, stresses from family and church, etc, etc.

This verse reminded me that these trials and dry spells produce perseverance, which when the next verse reminds us that when perseverance finishes its work, it leads to maturity and FAITH.
I was so thankful for this group of men who show up together, encourage one another and help pull each other through difficult things (be they workouts, rucks, growrucks, or spiritual trying times).
This is so much more than a workout men!  thankful for you all!

 

It’s a Celebration

I’ve been involved with F3 in three different Regions: Knoxville, Chattanooga, and Memphis. This is the first time I’ve been in one place for a whole year. I’ve Posted with the Men of F3 Memphis in rain, sleet, snow, extreme heat, and bitter cold; early in the morning and late at night; for breakfast, lunch, and supper. I just EH and Post, but somehow we’ve grown to cover the city of Memphis and every major suburb in Shelby County. To God be the glory, and to Memphis Men be the T-claps!

Prepping for this workout made me appreciate the steady Leadership I’ve seen from other F3 Men: Dredd, OBT, Mini Me, Cap’n Crunch, Proton, Woodshack, Ratchet, P-Nut, Angus, Bagger Vance, etc. Those guys made it easy to remember that it’s not about me (IM3). That’s the first lesson of being a Workout Q. Leading 50+ Men in a sixty-minute workout isn’t easy. There’s so much room for failure, so many ways I could look foolish, that I was anxious about putting pen to Weinke. But it’s not about me. If there’s anything F3 teaches us, it’s that.

Date: 08/18/2018

AO: Mothership

QIC: Gus

Conditions: 75F and breezy – better than we deserved

WELCOME

DISCLAIMER

Warm-o-Rama
SSH IC x 50
Daisy Pickers IC x 15
LBAC IC x 10 (each direction)
Imperial Walker IC x 15
Sprint at 25% – Butt Kickers to start
Sprint at 50% – Carioca
Sprint at 80% – High Knees
Sprint at 90% – Power Skips

Find a partner. While moseying to hill, find out your partner’s (A) hometown and (B) favorite breakfast food.

ELEVENS
Monkey Humpers at top

Burpees at Bottom

Flutter Kicks while you wait!

Find a new partner. While moseying back to parking lot, find out your partner’s (A) high school alma mater and (B) favorite Gatorade flavor. [Some Men immediately declared that Gatorade only comes in colors, not flavors. I encouraged those Men to discuss that nuance with their respective partners. Powerade drinkers were not recognized.]

Divide into two groups based on partner’s favorite breakfast food: savory over here, sweet over there. I made a few adjustments to make the groups relatively even in number.

Groups started diagonally across and completed the following circuit:

Bear Crawl — — — — Crab Walk
|                                                                 |
|                                                                 |
|                                                                 |
|                                                                 |
Crab Walk — — — — Bear Crawl

MARY
Flutter Kick IC x 30
Hello, Dolly! IC x 30
Not-So-La-Z-Boy (hold for 30 seconds)
 – Cheesesteak started singing Sweet Caroline during this hold, because he’s a yankee. When I remarked that he was a yankee, he thought he was correcting me by pointing out that song’s popularity in Boston. Only a yankee would not know that Bostonians are yankees.
Pickle Pounders IC x 10
J-Lo IC x 10
Jane Fonda IC x 10 (each leg)
Hollywood Side Crunch IC x 10

SPRINTS
In the parking lot at the Mothership, there are concrete pads that jut out to form a sort of sidewalk for pedestrians. They roughly divide the length of the parking lot into thirds, which was suitable for my purposes.
1/3 – walk back
2/3 – walk back
3/3 – walk back
2/3 – walk back
1/3 – walk back
2/3 – walk back
3/3
3/3

This was a bit messy, both because of the size of the Group and because I use phrases that could reasonably be misconstrued as directions to begin sprinting (e.g., “Let’s go!”) to exhort the PAX. We made it. Orange Julius pulled a hammy.

 

 

 

 

Circle of Trust
Count-O-Rama: 56
Name-O-Rama: Soybean, Woodpecker, Red Sox, Speaker, Hitch, Four Eyes, Teacher’s Pet, Bootheel, Squeegee, Vocals, Jailbait, U-Rock, Roomba, Beauty Shop, Cheesesteak, Shoestring, Heavyweight, Snookie, Rabbit, Cowbell, Phat Pat, Snowman, Mama’s Boy, Bottomless, Orange Julius, Renfro, Nature Boy, Transplant, Moana, Slots, Speedy, Baby Gap, Nickelback, Pops, Sleep Number, Tiny, C-Lo, Murdock, Captain Obvious, Laettner, Harbaugh, Bookworm, Uncle Rico, O Positive, Lazarus, Gus | FNGs: Thundercat, George the Baptist, Fabio, T-Swift, Red Hot, Chili Pepper, Landshark, Standard Deviation, Daniel Tiger, Grapico
BOM:  After Cain killed Abel, God asked Cain where his slain brother was. Cain’s sardonic reply: “Am I my brother’s keeper?” The rest of the Bible and the course of human history tells us that, if we are going to make it, each of us is our brother’s keeper.

This is the will of God, that by doing good you should put to silence the ignorance of foolish people. Live as people who are free, not using your freedom as a cover-up for evil, but living as servants of God. Honor everyone. Love the brotherhood. Fear God. Honor the emperor. 1 Peter 2:15-17

Moleskin: Fifty-three Men showed up to celebrate a whole year of F3 Memphis. We picked up a few more along the way. There’s no stopping us now!

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!!!!!!!

Oval Office Relays

THE SCENE: Just another pleasant Memphis summer morning
F3 WELCOME & DISCLAIMER
Disclaimer given and PAX were encouraged to run at two paces. Conversational and full speed. YHC thinks these two paces represent the easiest way to see gains in running ability.
WARM-O-RAMA:
1 lap around the Oval Office with butt kickers, high knees, and karaoke
THA-THANG:
Run 1 mile at conversational pace. The PAX embraced the “conversation” mindset and discussed important topics ranging from phantom poops to well…I digress.

The PAX entered the arena of the oval office and were broken into groups of 3.

  • Relay race 1: Approximately 150 yards of running for each man. The winning team took a victory lap around the oval office while losers did 31 burpees (Happy birthday Toms!)
  • Relay race 2: New teams. Race length remained the same. Winners: Victory lap! Losers: 31 Merkins (Happy birthday Toms!)
  • Relay race 3: New teams. Each team sent one man to the far side of the field and race length reduced to approximately 75 yards. Winners: Victory lap! Losers: 31 Jump squats (Happy birthday Toms!)
  • Relay race 4: New teams. Race length increased to approximately 250 yards. Winners: Victory lap! Losers: 31 Lunges (Happy birthday Toms!)

Run 3.5 laps at conversational pace to end at flags. Flutterkicks to all in.

MARY:
Flutterkicks x 20
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
“You can’t get much done in life if you only work on days that you feel good.” – Jerry West
A great quote here from the logo, YHC reflected on how often I allow my circumstances to direct my effort. Perhaps aligned with a weaker team, I don’t try my best. Focus on what you can control.

“Naked I came from my mother’s womb, and naked I will depart. The LORD gave and the LORD has taken away; may the name of the LORD be praised.” – Job 1:21

In the spiritual realm, effort doesn’t quite apply like it does in physical fitness. Effort matters, but a HIM must understand his relationship with God, namely that he is not God. This verse from Job comes after he learns of the death of his 10 children. Don’t let circumstances affect your understanding of your relationship to God. 

We prayed for new believers, travel, soon to be born children and family relationships. 

MOLESKIN:
Relays were a hit. Men are able to find a superior level of motivation when competing against an opponent that cannot be achieved in isolation. 

Coffeeteria at Einsteins’ was special. I am grateful for friends that F3 has brought me and the depth of relationship that can be built in a short term is both amazing and convicting. Men need other men in their lives with strong bonds that are not easily broken.
ANNOUNCEMENTS:
GrowRuck is coming! Don’t miss an opportunity to get better. Start training now.

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.]

Pre-memorial day memorable beatdown

THE SCENE: Beautiful overcast day, nice breeze coming up from the lake, perfect 71
F3 WELCOME & DISCLAIMER: Was disclaimed. including but not limited to:  I am not a professional, exercise at your own risk, push yourself but don’t risk injury, etc, etc.

WARM-O-RAMA:
Started the timer for 1 minute.  Every time it beeped for the next 60 minutes, the PAX must stop immediately and do 1 burpee OYO.  It sounded bad, but not THAT bad…

SSH x 20 IC, Imperial walkers x 20 IC, Daisy Pickers x20 IC,  Lunge with twist OYO x 5 each leg, 10 slow count squats x10 IC

THA-THANG:
PAX counted off into 3 big groups, and YHC explained each group would do a 13 minute AMRAP of differing exercises.  Somewhere around 2 or 3 burpees interrupted the instructions, which caused some confusion amongst the PAX

EACH ROUND:   13 minute AMRAP

Station 1:  Team carries tire coupon together 100ft, then 10 derkins, 10 irkins, 10 dips.

Station 2:  “BRENTON” adaptation  – 100 m bear crawl down then turn around and  100m broad jumps back.  every 5th jump, perform 3 burpees.

Station 3: “LAREDO” adaptation – 24 squats, 24 merkins, 24 lunges (12 each leg), 400m run.

Every 60 seconds, the timer went off, PAX would drop for 1 burpee.

1st round:  PAX pushed hard for the opening round.  mumblechatter abounded.

COT #1 – Gathered the PAX to allow some recovery time, and explained the BRENTON workout.  This WOD was named after Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.     Memorial day is a great weekend to spend time with family and friends, but also a somber time to remember all those who serve and gave the ultimate sacrifice for our freedom.   With this reminder, the PAX seemed to attack round 2 with a bit more intensity.

Rotate stations…13 minutes, GO!

COT #2 –  Recovery and encouragement, round 2.  LAREDO – this workout was named after U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

While trying to catch our breath/feel our legs/stretch our arms, YHC asked the PAX to share the names of any friends or family who they knew who paid the ultimate price for us.  YHC was blow away by those who shared.  At least 5 PAX had personal ties to these true heroes.  YHC asks forgiveness for not writing down the names of these men, (as I would have included them here), but the PAX were inspired and appreciative of how many brothers have been personally affected.

Rotate stations…LAST ROUND, 13 mintues, GO!   Mumblechatter had declined a lot for this round.  Burpees every minute still.

TIME CALLED.

MARY:
Not much time left for Mary, so we did 30 flutterkicks IC.  made it to about 24 and the timer went off, so quick burpee, then back to finish to #30.

stargazers for the next 45 seconds then finished burpee #60!

COUNT-OFF & NAME-O-RAMA
19 PAX with 2 FNGs: Lazarus, O+, Rabbit, Snowman, Uncle Rico (FNG), Treehugger, Sleep Number, Squirt (FNG), Orange Julius, Bruce, Teacher’s Pet, Nature Boy, Anklet, Billy blanks, Soybean, Moth balls, Costello, Tiny, Mama’s boy
CIRCLE OF TRUST/BOM:
It was here that I let the PAX know that the 60 burpees done EMOM were in honor of 60 police officers who have been killed in the line of duty this year in America.

YHC has been feeling really grateful for the men and women who serve our country and protect our freedoms, both home and abroad.  These brave folks sacrifice much, sometimes everything, in order for us to be free.  They sacrifice in ways most people never consider, leaving home, missing children being born and growing up, etc.  We all owe them a debt of gratitude and our sincere thanks.
Lately, though, in addition to physical warfare, YHC has been reminded of spiritual warfare, and we are all involved in this war.  The evil one has been attacking us, telling us we are not adequate, not good enough, not brave enough, not strong enough to lead our marriages/children/families/whatever.  He wants us to be discouraged and to give up.

Ephesians 6: 10-12:  “Finally, be strong in the Lord and in the strength of his might.  Put on the whole armor of God, that you may be able to stand against the schemes of the devil.  For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places.”

This is why YHC feels so strongly about the HIM in F3 Memphis, and why I need you brothers to sharpen me, to encourage me, to speak truth when our enemy wants us to believe these lies.

On this Saturday before memorial day, I wanted to leave the PAX with one final thought to brood upon during Monday’s day of remembrance.   This is a poem entitled “The Fallen” by Duncan Campbell Scott

Those we have loved the dearest,
The bravest and the best,
Are summoned from the battle
To their eternal rest;
There they endure the silence,
Here we endure the pain—
He that bestows the Valor
Valor resumes again.
O, Master of all Being,
Donor of Day and Night,
Of Passion and of Beauty,
Of Sorrow and Delight,
Thou gav’st them the full treasure
Of that heroic blend—
The Pride, the Faith, the Courage,
That holdeth to the end.
Thou gavest us the Knowledge
Wherein their memories stir—
Master of Life, we thank Thee
That they were what they were.

ANNOUNCEMENTS:

Ruck with beer today (over now, sorry)

Convergence on Monday at the Barracks for Memorial day beatdown – 6AM

Father Abraham’s graduation from the warrior center this coming Thursday.

Friday the 13th Sprint-burp ladder at the Levee

AO: The Levee

QIC: Lazarus

PAX: Slicnut, Captain Obvious, Wide Right, Nature Boy, Rabbit, Barney, Pops, Billy Blanks, Snowman, Bombay

THE SCENE: 66F and windy, beautiful!

F3 WELCOME & DISCLAIMER:

WARM-A-RAMA: 

None!

THA-THANG:

*Sprint-burp Ladder*

Partner up with a PAX of similar running pace.  Run 100 yards, 1 burpee.  ( Burpee with merkin and jump squat only).  Run back 100 yards and do 2 burpees.  PAX were given 2 goals:  1) Go as high up the ladder as they can until QIC called time at the halfway mark, then PAX would begin descending.  2) Push hard to make it back to the bottom of the ladder before QIC called end time.

MARY:

None!

COUNT-OFF & NAME-O-RAMA:

11 PAX, 0 FNGs

CIRCLE OF TRUST/BOM:

QIC talked about how he and other PAX compared our scores on the APFT to each other and even got a little judgemental.  It’s our nature to do this, yet that was not the point, it was to set a personal standard and goal.  Life is the same way, especially when we are following Jesus.  When we compare ourselves to Jesus, we will ALWAYS fall short!  But, with the proper perspective that should set the standard for us to always strive to be more like HIM!  And one of HIS main purposes was to teach and help people lower and weaker than HIMSELF how to get better.  (What F3 stands for. )  That heart and desire to help others to get better is what should develop in HIS followers, if one is truly following HIM.

MOLESKIN:

The Levee boys are a tough group of guys who desire to get better.  It is well worth the long drive to join them and an honor to lead them!

ANNOUNCEMENTS:

Brew Ruck 901 coming up April 28th.  See Bruce for details.  **GrowRuck is coming to Memphis! **  QIC had the pleasure and honor to do GrowRuck 05 in Chattanooga with the brothers and it was an amazing experience. You definitely want to get in on this! There will be upcoming meetings with briefings and testimonies from us PAX that went.  Stay tuned or contact Gus, Soybean, or Bruce for details.

APFT at the Barracks – April 2018

tl;dr here’s the score sheet with all of today’s results

THE SCENE: 51*, sprinkles here and there. Despite YHC’s request that people show up a few minutes early, it was just Gus, Toms, and myself at 0527. Toms declared he would not be participating because his neck is hurt (from laying in the bathtub). At 0528, waves of PAX could be seen coming from the parking lot. Gus, who sometimes has good ideas, suggested doing the run first because ROTC would be on the track at 0600. YHC took down names and ages, and we got going. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x18, Daisy Picker x10, Windmill x10 (windmill with a ruck is a dumb idea)

THA-THANG:
For the second time this week, YHC had the privilege of proctoring the Army Physical Fitness Test. F3 is generally opposed to clipboard Qs, but this event would be too complicated to do it and Q it. Our plan is to complete this test once every 6 months to track our individual fitness progress. It’s not a perfect test (there is no perfect test), but it’s something. The test includes 2 minutes timed push-ups, 2 minutes timed sit-ups, and a 2 mile run. We (they) did the run first.

THE TWO-MILE RUN IS USED TO ASSESS YOUR AEROBIC FITNESS AND YOUR LEG MUSCLES’ ENDURANCE. YOU MUST COMPLETE THE RUN WITHOUT ANY PHYSICAL HELP. AT THE START, ALL PAX WILL LINE UP BEHIND THE STARTING LINE. ON THE COMMAND ‘GO,’ THE CLOCK WILL START. YOU WILL BEGIN RUNNING AT YOUR OWN PACE. TO RUN THE REQUIRED TWO MILES, YOU MUST COMPLETE (describe the number of laps, start and finish points, and course layout – 8 laps around the track). YOU ARE BEING TESTED ON YOUR ABILITY TO COMPLETE THE 2-MILE COURSE IN THE SHORTEST TIME POSSIBLE. ALTHOUGH WALKING IS AUTHORIZED, IT IS STRONGLY DISCOURAGED. IF YOU ARE PHYSICALLY HELPED IN ANY WAY (FOR EXAMPLE, PULLED, PUSHED, PICKED UP, AND/OR CARRIED) OR LEAVE THE DESIGNATED RUNNING COURSE FOR ANY REASON, YOU WILL BE DISQUALIFIED. WHAT ARE YOUR QUESTIONS ON THIS EVENT?”

YHC had a deck of cards with exercises for the speedy PAX who finished first. Once everyone finished the run, we moved on to the push-up event.

THE PUSH-UP EVENT MEASURES THE ENDURANCE OF THE CHEST, SHOULDER, AND TRICEPS MUSCLES. ON THE COMMAND ‘GET SET,’ ASSUME THE FRONT-LEANING REST POSITION BY PLACING YOUR HANDS WHERE THEY ARE COMFORTABLE FOR YOU. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART. WHEN VIEWED FROM THE SIDE, YOUR BODY SHOULD FORM A GENERALLY STRAIGHT LINE FROM YOUR SHOULDERS TO YOUR ANKLES. ON THE COMMAND ‘GO,’ BEGIN THE PUSH-UP BY BENDING YOUR ELBOWS AND LOWERING YOUR ENTIRE BODY AS A SINGLE UNIT UNTIL YOUR UPPER ARMS ARE AT LEAST PARALLEL TO THE GROUND. THEN, RETURN TO THE STARTING POSITION BY RAISING YOUR ENTIRE BODY UNTIL YOUR ARMS ARE FULLY EXTENDED. YOUR BODY MUST REMAIN RIGID IN A GENERALLY STRAIGHT LINE AND MOVE AS A UNIT WHILE PERFORMING EACH REPETITION. AT THE END OF EACH REPETITION, THE SCORER WILL STATE THE NUMBER OF REPETITIONS YOU HAVE COMPLETED CORRECTLY. IF YOU FAIL TO KEEP YOUR BODY GENERALLY STRAIGHT, TO LOWER YOUR WHOLE BODY UNTIL YOUR UPPER ARMS ARE AT LEAST PARALLEL TO THE GROUND, OR TO EXTEND YOUR ARMS COMPLETELY, THAT REPETITION WILL NOT COUNT, AND THE SCORER WILL REPEAT THE NUMBER OF THE LAST CORRECTLY PERFORMED REPETITION. AN ALTERED, FRONT-LEANING REST POSITION IS THE ONLY AUTHORIZED REST POSITION. THAT IS, YOU MAY SAG IN THE MIDDLE OR FLEX YOUR BACK. WHEN FLEXING YOUR BACK, YOU MAY BEND YOUR KNEES, BUT NOT TO SUCH AN EXTENT THAT YOU ARE SUPPORTING MOST OF YOUR BODY WEIGHT WITH YOUR LEGS. IF THIS OCCURS, YOUR PERFORMANCE WILL BE TERMINATED. YOU MUST RETURN TO, AND PAUSE IN, THE CORRECT STARTING POSITION BEFORE CONTINUING. IF YOU REST ON THE GROUND OR RAISE EITHER HAND OR FOOT FROM THE GROUND, YOUR PERFORMANCE WILL BE TERMINATED. YOU MAY REPOSITION YOUR HANDS AND/OR FEET DURING THE EVENT AS LONG AS THEY REMAIN IN CONTACT WITH THE GROUND AT ALL TIMES. CORRECT PERFORMANCE IS IMPORTANT. YOU WILL HAVE TWO MINUTES IN WHICH TO DO AS MANY PUSH-UPS AS YOU CAN. WATCH THIS DEMONSTRATION.” “WHAT ARE YOUR QUESTIONS?”

THE SIT-UP EVENT MEASURES THE ENDURANCE OF THE ABDOMINAL AND HIP-FLEXOR MUSCLES. ON THE COMMAND “GET SET”, ASSUME THE STARTING POSITION BY LYING ON YOUR BACK WITH YOUR KNEES BENT AT A 90-DEGREE ANGLE. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART. ANOTHER PERSON WILL HOLD YOUR ANKLES WITH THE HANDS ONLY. NO OTHER METHOD OF BRACING OR HOLDING THE FEET IS AUTHORIZED. THE HEEL IS THE ONLY PART OF YOUR FOOT THAT MUST STAY IN CONTACT WITH THE GROUND. YOUR FINGERS MUST BE INTERLOCKED BEHIND YOUR HEAD AND THE BACKS OF YOUR HANDS MUST TOUCH THE GROUND. YOUR ARMS AND ELBOWS NEED NOT TOUCH THE GROUND. ON THE COMMAND “GO”, BEGIN RAISING YOUR UPPER BODY FORWARD TO, OR BEYOND, THE VERTICAL POSITION. THE VERTICAL POSITION MEANS THAT THE BASE OF YOUR NECK IS ABOVE THE BASE OF YOUR SPINE. AFTER YOU HAVE REACHED OR SURPASSED THE VERTICAL POSITION, LOWER YOUR BODY UNTIL THE BOTTOM OF YOUR SHOULDER BLADES TOUCH THE GROUND. YOUR HEAD, HANDS, ARMS, OR ELBOWS DO NOT HAVE TO TOUCH THE GROUND. AT THE END OF EACH REPETITION, THE SCORER WILL STATE THE NUMBER OF SIT-UPS YOU HAVE CORRECTLY COMPLETED. A REPETITION WILL NOT COUNT IF YOU FAIL TO REACH THE VERTICAL POSITION, FAIL TO KEEP YOUR FINGERS INTERLOCKED BEHIND YOUR HEAD, ARCH OR BOW YOUR BACK AND RAISE YOUR BUTTOCKS OFF THE GROUND TO RAISE YOUR UPPER BODY, OR LET YOUR KNEES EXCEED A 90-DEGREE ANGLE. IF A REPETITION DOES NOT COUNT, THE SCORER WILL REPEAT THE NUMBER OF YOUR LAST CORRECTLY PERFORMED SIT-UP. THE UP POSITION IS THE ONLY AUTHORIZED REST POSITION. IF YOU STOP AND REST IN THE DOWN (STARTING) POSITION, THE EVENT WILL BE TERMINATED. AS LONG AS YOU MAKE A CONTINUOUS PHYSICAL EFFORT TO SIT UP, THE EVENT WILL NOT BE TERMINATED. YOU MAY NOT USE YOUR HANDS OR ANY OTHER MEANS TO PULL OR PUSH YOURSELF UP TO THE UP (RESTING) POSITION OR TO HOLD YOURSELF IN THE REST POSITION. IF YOU DO SO, YOUR PERFORMANCE IN THE EVENT WILL BE TERMINATED. CORRECT PERFORMANCE IS IMPORTANT. YOU WILL HAVE TWO MINUTES TO PERFORM AS MANY SIT-UPS AS YOU CAN. WATCH THIS DEMONSTRATION.” “WHAT ARE YOUR QUESTIONS?”

YHC collected exercise counts and run times on a score sheet. Those have been entered in the F3 Memphis APFT Scores Google Sheet. This will be our region’s source of record going forward. One tab contains test date and scores; the other tab contains the points that correspond to the scores. The points factor in your age group. Personally, I will be using the Total Score to evaluate my progress on future tests. 

MARY:
There was no Mary.

COUNT-OFF & NAME-O-RAMA
21 PAX, including Toms and YHC (co-proctors).

CIRCLE OF TRUST/BOM:
YHC encouraged the PAX to also consider their spiritual growth and progress as a father, husband, coworker, neighbor, etc. Be as intentional about growing in those areas as you are about your fitness. Our bodies will return to dust, but how we love and serve the people in our lives has eternal consequences. 

Prayers for Father Abraham’s mother-in-law and for Crayfish parenting his children.

MOLESKIN:
T-CLAPS to the PAX who showed up and worked. Everyone seemed to really push themselves. As Gus said after, “Everyone who fartsacked scored a zero.” After running over a bit Wednesday, we finished *just* two minutes over today. Big thank you to Gus (Army vet, lawyer) and Bottomless for helping demonstrate. 

Sprint- burp Ladder of Death!

AO: The Barracks

QIC: Lazarus

PAX: Teacher’s Pet, Sir-Mix-A-Lot, Gus, Bookworm, Four Eyes, Shoestring, Trophy Wife, Toms, Costello

THE SCENE: Perfect!

F3 WELCOME & DISCLAIMER:

WARM-A-RAMA: 

Fast Mosey to the top of the parking garage.

THA-THANG:

*Sprint-burp Ladder*

Partner up with a PAX of similar running pace.  Run to other side of parking deck, 1 burpee.  ( Burpee with merkin and jump squat only).  Run back to other side of parking garage and do 2 burpees.  PAX were given 2 goals:  1) Go as high up the ladder as they can until QIC called time at the halfway mark, then PAX would begin descending.  2) Push hard to make it back to the bottom of the ladder before QIC called end time.

MARY:

Fast mosey back to shovel flag.

COUNT-OFF & NAME-O-RAMA:

10 PAX, 0 FNGs

CIRCLE OF TRUST/BOM:

QIC read a statistic that 97% of all people fail their fitness and nutrition goals within the first year.  Why?  Because to achieve a goal, it takes perseverance and consistency, both of which requires discipline, and discipline, motivation.

Prayers for Miami, Sir-Mix-A-Lot’s M, Four Eyes job duties, Toms with kids this weekend, and for all the PAX to continue getting better in all facets of life.

MOLESKIN:

The PAX pushed themselves hard this gloom, and as always, the F3 Memphis Nantan himself (Gus) pushed QIC hard.

ANNOUNCEMENTS:

Brew Ruck 901 coming up in April, and look for GoRuck and F3 Memphis to establish a ruck club.  See Bruce for details.

**Ladder Smoke**

AO:The Old Forest

QIC: Lazarus

PAX: Pirtle, Bootheel, Splice, Handsy, Beauty Shop, Bottomless, Teacher’s Pet, Crayfish, Costello, Bookworm, Blast

THE SCENE: 37F, cool with a light breeze, perfect for a smoke-fest!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSHs ICx30
  • Windmills ICx15
  • High Knees ICx10

Mosey around parking lot with a sprint at the end to get the juices flowin’.

THA-THANG:    *LADDER WORK*

  • 1st ladder- Broad jump 1 merkin, broad jump 2 merkins, up to 10, turn around and descend.  Hold plank till all-in.  Mosey around parking lot, sprint to finish.
  • 2nd ladder- Bear crawl 8 paces 1 BBS, bear crawl 8 paces 2 BBSs, up to 10, turn around and descend.  Hold plank till all-in.  Mosey around parking lot, sprint to finish.
  • 3rd ladder- Broad jump 1 squat jump, broad jump 2 squat jumps, up to 10, turn around and descend.  Hold Al Gore till all-in.  Mosey around parking lot, sprint to finish.
  • 4th ladder- Bear crawl 8 paces 1 In & Out, bear crawl 8 paces 2 In & Outs, up to 10, turn around and descend.  Hold Al Gore till all-in.  Mosey around parking lot, sprint to finish.
  • 5th ladder- Broad jump 1 F3burpee , broad jump 2 F3burpees, up to 5, stop and take a breather till all-in.

MARY:

  • Hold plank 30 sec, then each side R & L
  • Hold Iron Cross 30 sec

COUNT-OFF & NAME-O-RAMA:

12 PAX, 0 FNGs

BOM/COT:

Perseverance requires discipline.  Getting better requires discipline.  Learning from failure requires discipline.  Being a disciple requires…….yep, you guessed it, DISCIPLINE!

Prayers for London, and the sexual temptations we as men are faced with on a constant basis.

MOLESKIN:

QIC is always encouraged when the PAX push hard and don’t give up!  T-claps to Bootheel and Splice!

ANNOUNCEMENTS:

None