Monkey Humpas for tha WIN!!!

THE SCENE:

The Land of Never; 70 and clammy

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

SSH x 22 IC

Follow Me

THA THANG:

Part 1: OYO

Round 1:

  • 5 DERKINS on fence
  • Bear Crawl 15 yards to opposite fence
  • 5 INCLINE MERKINS on fence
  • Crawl Bear back to start
  • Alternating Shoulder Taps (AST) until all in

Round 2: Increase reps to 10/fence

Round 3: Increase reps to 15/fence

*Mosey to nearby field

Part 2: Hybrid OYO/Group; reps increase: 5>10>15>20>25

Round 1:

  • MERKINS x 5
  • RUN to opposite end of field (50 yards)
  • MERKINS x 10
  • REVERSE RUN back to start
  • MERKINS x 15
  • Continue: RUN/REVERSE RUN while increasing reps to x 20 then x 25
  • AST until all in
  • *To allow for 6 to catch up PAX would AST/Plank so as to continue as a group throughout

Round 2: SSH

Round 3: CAROLINA DRY DOCKS

Round 4: SQUATS

Round 5: MTN CLIMBERS (2:1)

Round 6: MONKEY HUMPAS (OYO)

  • x 25
  • x 25
  • x 25
  • x 25
  • x 25
  • x 22 as time expired

MARY:

Maybe next time

COUNT-OFF & NAME-O-RAMA
7;  Birds Are Real, Beef Log, Ice Cube, Zima, Liberace, Toucan and O Positive (YHC)

CIRCLE OF TRUST:

#Balance

Finding balance in life is not easy nor is it easy to maintain, IMHO. Often we gain strength in one or more areas of life while losing strength in others. Runners often are not strong with upper-body strength and cross-fitters often struggle with F3. Power lifters hate cardio more often than not.

Take a look at the important things in our lives: relationships, priorities, our values.

Seek balance.  Stay vigilant, brothers.

MOLESKIN:

We did work. Together. No man left behind. No man left where we found him.

ISI.

ANNOUNCEMENTS:
See: Preblast

Somebody took a detour on Route 66 and ended up on the Highway to Hell

THE SCENE:

The Levee; 71 and balmy

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

SSH x 25 IC

Follow Me

THA THANG:

Group work: Part 1

  • 25 Merkins OYO
  • Recover
  • Resume run
  • 25 Merkins OYO
  • Recover
  • Resume run
  • 25 Merkins OYO
  • Recover
  • Resume run

Group work: Part 2=HIGHWAY TO HELL

Route 66 on NOS

  • Merkins
  • Squats
  • LBCs
  • Mtn Climbers (2:1)
  • Penny Hardaways (B. Hurleys in spirit but with Memphis Mojo)
  • Merkins

MARY:

Stargazers x 45 seconds

COUNT-OFF & NAME-O-RAMA
14; Pebbles, Leaf Blower, Watchita, Lazy Boy, Gas Mask, Coach K, Slater, Sully, Boudreaux, Pronto Pup, Steinbrenner, Rocket Launcher, Red Light and O Positive (YHC)

CIRCLE OF TRUST:

#Joy

Be careful where you place your JOY.

True JOY comes from 1 true source: Sky Q.

Select wisely.

MOLESKIN:

We did work.

ISI.

ANNOUNCEMENTS:
See: Preblast

‘SPOILER ALERT’

THE SCENE:

The Berm; 72 and clammy

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

  • SSH x 18 IC
  • SSH x 18 IC HOWEVER…1-9 IC then 10-18 Radio Silent IC

Mosey Lap around building

THA THANG: Dinner Before Dessert or Dessert Before Dinner…YOU MAKE THE CALL!

DINNER:

  • Merkin Mile: 25 Merkins OYO…run .25 mi. as a group…repeat until 100 Merkins/1 Mile completed
  • Squat Mile: 25 Squats OYO…run .25 mi. as a group…repeat until 100 Squats/1 Mile completed

DESSERT:

  • Wall Sit
  • Bear Crawl OYO up Berm
  • Crawl Bear OYO down Berm
  • Wall Sit
  • 1 by 1, PAX would run around building and return to Wall Sit
  • Rinse and Repeat

MARY:

Flutter Kix x 50 IC

COUNT-OFF & NAME-O-RAMA
9; Warden, Lipton, Gepetto, Caveman, FNG: Evan Almighty, Pop Tart, Photoshop, Laettner and O Positive (YHC).

CIRCLE OF TRUST:

#Choices

Today we chose between Dinner Before Dessert or Dessert Before Dinner…and we chose wisely.

Be careful what you choose as you will suffer your fate—either way.

MOLESKIN:

Smokefest. FNG might not return. Cobains.

ISI.

ANNOUNCEMENTS:
See: Preblast

Carpe F3

THE SCENE:

The Greenest of all Miles; 76 and danky

F3 WELCOME & DISCLAIMER:

*WARM-O-RAMA:

Get loose. Get loose. Get loose, get loose, get loose.

THA THANG:

Partner up into 3 pair.

Pair/F1

Pair/F2

Pair/F3

*Each pair was assigned a challenge to discuss the “F” that their pair represented during the 4 mile run; F1 to discuss fitness’, F2 to discuss ‘fellowship’ and F3 to discuss, you guessed it, ‘faith’. As in, discuss, what does that ‘F’ mean to them, what successes and/or challenges are you having and any words of encouragement they could share with the PAX at the conclusion of the run by designating a spokesman from his respective pair.

PARTNER UP:

THA THANG: Run 4 miles

  1. Mile 1: Run 1 lap  counter-clockwise around lake
  2. Mile 2: Run 1 lap counter-clockwise around lake
  3. Mile 3: Run a different route, turn around and on the way back upon arriving at the bridge, each PAX did Merkins x 25 OYO then sprinted over the bridge and hold Al Gore while awaiting the arrival of your partner
  4. Mile 4: Run 1 lap clockwise around the lake; 4 PAX did Dips x 25 OYO on a rando park bench while awaiting PAX to catch up
  5. Finish up run at shovel flag

MARY:

Nope

COUNT-OFF & NAME-O-RAMA
8, including 2 Ruckers who joined for COT and PLC; Sparky, Speaker, Upgrade, Slater, Billy Blanks and O Positive (YHC) + Ruckers: Snowman and Nature Boy (WOO!)

CIRCLE OF TRUST:

#Accelerate

Personally, Professionally, Physically, Emotionally and Spiritually.

Grow. Learn. Prepare (do the work). Seize your opportunity.

Where are you? Accelerating, Idling or Decelerating?

MOLESKIN:

Miles. Then PLC.

ISI.

ANNOUNCEMENTS:
See: Preblast

“It’s Time”.

THE SCENE:

The Sandiest of all Lots; warm and muggy

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

SSH x 17 IC

THA THANG:

  • 10 Parking Spots + 2 additional alleys were designated a certain exercise/ea
  • PAX would pick a starting Parking Spot to start exercise
  • YHC set timer for 1 Minute for PAX to perform AMRAP their designated exercise until timer sounded
  • PAX would recover then move to the Parking Spot to their immediate left
  • Rinse and Repeat
    • Ex:
    • Merkin
    • Carolina Dry Dock
    • SSH
    • LBC
    • Monkey Humper
    • Burpee
    • Plank Jack
    • Mtn Climber
    • Hand-Release Merkin
    • Rosalita
    • Bear Crawl down about 20 yards then Crawl Bear back* alleys
    • Rinse and Repeat for 2 Minutes/exercise until time expired

MARY:
Last 4 minutes on the timer counted as Mary

COUNT-OFF & NAME-O-RAMA
11; Bookworm, Four Eyes, Chioccetti, Goose, MIB, Reaper and O Positive (YHC) for beatdown then Easily Amused, Handsy, Crayfish and Bottomless joined for Mary.

CIRCLE OF TRUST:

THERE IS A TIME FOR EVERYTHING

…and a season for every activity under Heaven.

Ecclesiastes 3:1-8

MOLESKIN:

Back to the basics. Glad to have the OF Runners Club join in for Mary; or so they thought. Who knew Monkey Humpers were on the Mary menu?!?! Obviously, they did not.

ISI.

ANNOUNCEMENTS:
See: Preblast

Modify As Needed Just Keep Moving.

THE SCENE:

The Motherest of all Ships; warm and clammy

F3 WELCOME & DISCLAIMER:

*WARM-O-RAMA:

Follow YHC on a lil’ mosey to bottom of The Great Hill (TGH)

THA THANG:

Merkins x 25 OYO

Indian Run to Halfway Point of TGH

Burpees x 25 OYO

Follow YHC on a lil’ mosey to S end of middle parking lot

PARTNER UP:

THA THANG:-Part Uno

  1. DORA (1, 1.5, 2.0): Round 1
  • Squats x 100
  • Merkins x 150
  • Mtn Climbers (2:1) x 200
    • 1-100: plank
    • 101-200: low plank

Partner 1 runs length of parking lot S to N then returns to relieve Partner 2

Partner 2 AMRAP designated exercise until relieved by Partner 1

Rinse and Repeat until finished with all reps

Follow YHC on a lil’ mosey lap

Round 2:

Same as above but instead of running length of parking lot, Partners would run E to W to parking spot to parking spot, drop down and do Merkins on the concrete girders, recover then relieve Partner doing reps:

  • RD 1: 5 Merkins on each girder
  • RD 2: 4 Merkins
  • RD 3: 3 Merkins
  • RD 4: 2 Merkins
  • RD 5: 1 Merkin

Follow YHC on a lil’ mosey

THA THANG-Part Deux:

  1. SSH x 100 (2-ct) IC
  2. SSH x 100 (2-ct) IC
  3. SSH x 100 (2-ct) IC
    1. 1-50: IC
    2. 51-100: Radio Silent

MARY:

Assfault Snow Angels x 18 IC until time expired

COUNT-OFF & NAME-O-RAMA
14; Tremor, Rosetta Stone, ABBA, Ratio, J-Date, Farmer, Carter/Carver, Choker, Thundercat, Mayberry, Beetus, Chuck E Cheese, Corndog and O Positive (YHC)

CIRCLE OF TRUST:

FAILURE. 

Own your failures. Use them positively. Keep moving forward in the right direction.

MOLESKIN:

PAX came ready to work.  YHC showed up 1 minute late. Overslept for the first time in a very long time. Grateful for HIM Choker stepping up to lead COP. YHC was prepared for much deserved ridicule. We got to work, modified as needed and got better together in the end. 

ISI.

ANNOUNCEMENTS:
See: Preblast

JV Ultimate Frisbee Action

THE SCENE: plenty humid, but not too bad out!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x25
  • Daisy Pickers x15
  • Imperial Walkers x15
  • Polka Stretch x15
  • Arm Circles x 32

THA-THANG:
Mosey to Amphitheater field for ultimate where we splits into teams. Whenever someone drops the disc, there is a penalty. 1st Half was 2xburpees; 2nd Half was 2xJump Lunges. At halftime (0730) we took a water break. When a team was scored on, the losers would power skip; a second consecutive point against resulted in losers bear crawling; third=sprint. Scoring team would alternate between flutterkicks & gas pumpers

Team 2 donning the blue bandanas won the game 7-4. Mosey back to “Startex”

MARY:

  • LBCs x25
  • 30 Second Plank

COUNT-OFF & NAME-O-RAMA
20 (1 FNG: Ringo)

CIRCLE OF TRUST/BOM:

YHC shared about Concentrica and need for himself and others to recognize where priorities are placed. YHC burdened by seeing others misplace their most important relationships with things that should be in the center.

MOLESKIN:

  • MVP: Wicket, Jiminy’s 2.0
  • Most impressive catch: J-Date
  • Most Yards After Catch*: Rosetta Stone

*One is not supposed to move after catching frisbee. Supposed to freeze then throw the disc to a teammate 🙂

Play the Hand You Are Dealt

THE SCENE:

Ye Olde Forest; 76 and pekid

F3 WELCOME & DISCLAIMER:

*Follow Me: Capri Mosey

WARM-O-RAMA:

SSH x 26 IC

THA THANG:

  • Dealer’s Choice
    • Taking Turns, clock-wise rotation:
      • 1 PAX would Bear Crawl to center of circle
      • Reach into Cap’n Merkin’s cranium and pull out a playing card
      • Announce the Exercise written on card
      • Set Timer for 1 Minute
      • Q the exercise either IC or OYO (Dealer’s Choice)
        • Ex:
          • WW II Sit-Up
          • Squat
          • Flutter Kick
          • American Hammer
          • Hand-Release  Merkin
          • Mtn. Climber
          • Plank Jack
          • Burpee
          • Monkey Humper
          • LBC’s
          • SSH
          • CA Dry Dock
          • Merkin
            • Once done Q’ing the exercise, PAX would exit the circle by Crawl Bear back to spot in outer circle
            • PAX to his left would go next
            • AFTER RD 1…YHC led PAX on mosey then back to circle
            • Rinse and Repeat for 2 Minutes/exercise until time expired

MARY:

Nope

COUNT-OFF & NAME-O-RAMA
13; Stripes, Altar Boy, Mudslide, Reaper, Mama’s Boy, Sir-Mix-A-Lot, Fishbowl, Dewey, Goose, Easily Amused, Kingpin, MIB and O Positive (YHC)

CIRCLE OF TRUST:

FAITH IN THE PROCESS

Surrender your plans to Him.

MOLESKIN:

PAX came ready to work.  And work we did. Well done, brothers!!!

ISI.

ANNOUNCEMENTS:
See: Preblast

Dealer’s Choice

THE SCENE:

Annex. Hot and humid.

F3 WELCOME & DISCLAIMER:

*Follow Me: Capri Mosey

WARM-O-RAMA:

SSH x 23 IC

THA THANG:

  • Dealer’s Choice
    • Taking Turns, clock-wise rotation:
      • 1 PAX would Bear Crawl to center of circle
      • Reach into Cap’n Merkin’s cranium and pull out a playing card
      • Announce the Exercise written on card
      • Q the exercise either IC or OYO (Dealer’s Choice)
        • Ex:
          • WW II Sit-Up x 12
          • Squat x 25
          • Flutter Kick x 25
          • American Hammer x 25
          • Hand-Release  Merkin x 15
          • Mtn. Climber x 25
          • Plank Jack x 25
          • Burpee x 25
            • Mosey
          • Monkey Humper x 17
          • LBC’s x 17
          • SSH x 25
          • CA Dry Dock x 14
          • Merkin x 25
            • Mosey
      • Once done Q’ing the exercise, PAX would exit the circle by Crawl Bear back to spot in outer circle
      • PAX to his left would go next
      • Rinse and Repeat

MARY:

Rosalita x 23 IC

COUNT-OFF & NAME-O-RAMA
9; Iceberg, Farmer, Inova, Gun Show, Rosetta Stone, Couch Potato, Speedy, Gomer, and O Positive (YHC)

CIRCLE OF TRUST:

DO THE HARD THING

Post.

MOLESKIN:

Great to see the PAX flourish when presented, 1 by 1, with the opportunity to Q an exercise.  The rotation allowed for the men to knock off the nerves and fail in a safe space. Very proud of my brothers.

ISI.

ANNOUNCEMENTS:
See: Preblast

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.