Field of Very Bad Dreams

THE SCENE:

Levee.  71 and stormy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 15 IC
SSH x 15 IC (radio silent 11-20)=FAILED=Penalty Burpees x 10 OYO
SSH x 15 IC (radio silent 11-20)=FAILED AGAIN=Burpees x 10 OYO
SSH x 15 IC (radio silent 11-20)=FAILED AGAIN=Burpees x 10 OYO
SSH x 15 IC (radio silent 11-20)=SUCCESS=No Penalty Burpees were had

Mosey to nearby baseball field

THA THANG:

*PAX would perform OYO

ROUND 1:

  • Start at 3rd Base Line (PAX lined up side by side)
  • 8-ct Body-Builder (BB) x 5
  • Run to middle of field
  • BB x 5
  • Run to Center Field fence
  • BB x 5
  • Run backwards to middle of field
  • BB x 5
  • Run backwards to 3rd Base Line
  • BB x 5
  • Alternating Shoulder Taps (AST) until all in
  • Recover with group run around perimeter of baseball field 1 lap

ROUND 2:

  • Same as above, except: substitute Burpees x 10 then group recovery run x 2 laps

ROUND 3:

  • Same as above, except: substitute 10-ct Body Bag Builder (BBB) x 15. PAX were instructed to Run Backwards to 3rd Base Line and skip final BBB x 15 (due to time constraints). No laps.

Mosey back to Shovel Flag

MARY:

Flutter Kicks (tempo) x 15 IC

COUNT-OFF & NAME-O-RAMA
Beetus, Dial-Up, Halpert, Moneybags, SlicNut, Blank Stare, FNG (Flyer) and O Positive (YHC)

CIRCLE OF TRUST/BOM:
Walking Humbly

So, chosen by God for this new life of love, dress in the wardrobe God picked out for you: compassion, kindness, humility, quiet strength, discipline.  Be even-tempered, content with second place, quick to forgive an offense.  Forgive as quickly and completely as the Master forgave you.  And regardless of what else you put on, wear love.  It’s your basic, all-purpose garment.  Never be without it.

Colossians 3:12

MOLESKIN:
Today pushed many a PAX to his limits, including YHC.  This work-out never disappoints, always pushes every man, regardless of fitness level.  Great to be back with the Leviathans!!!  Always love getting feedback on how this routine pushes the PAX.  We modified and made the FNG welcome and gave him a chance to lead the PAX on a mosey.  He held tough during a tough work-out.

ISI.

ANNOUNCEMENTS:
See: Preblast

Check the ego at the door.

THE SCENE:

Arcadia. 77 and balmy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 20 IC
SSH x 20 IC (radio silent 11-20)=FAILED=Penalty Burpees x 10 OYO
SSH x 20 IC (radio silent 11-20)=FAILED AGAIN=Burpees x 10 OYO
SSH x 20 IC (radio silent 11-20)=FAILED AGAIN=Burpees x 10 OYO
SSH x 20 IC (radio silent 11-20)=SUCCESS=No Penalty Burpees were had

Mosey to nearby baseball field

THA THANG:

*PAX would perform OYO

ROUND 1:

  • Start at Home Plate (PAX lined up side by side)
  • 8-ct Body-Builder (BB) x 5
  • Run to shallow grassy area just above 2nd Base area
  • BB x 5
  • Run to Center Field fence
  • BB x 5
  • Run backwards to 2nd Base area
  • BB x 5
  • Run backwards to Home Plate
  • BB x 5
  • Alternating Shoulder Taps (AST) until all in
  • Recover with group run around perimeter of baseball field 1 lap

ROUND 2:

  • Same as above, except: substitute Burpees x 10 then group recovery run x 2 laps

ROUND 3:

  • Same as above, except: substitute 10-ct Body Bag Builder (BBB) x 15. No laps.

Mosey back to Shovel Flag

MARY:

Flutter Kicks (tempo) x 50 IC

COUNT-OFF & NAME-O-RAMA
Blart, Rain-Out, Slots, Hot-N-Ready, Watchita, Woody, Speaker, Innuendo, Landline and O Positive (YHC)

CIRCLE OF TRUST/BOM:
Sacrifice. American Spirit. Legacy.

Each and every man must acknowledge that he did not get here–to this stage in life–alone.  Many have sacrificed for us to forge the paths we are on. The challenge/question remains: what sacrifices are we making for future generations? What will future generations say about us? What will be our legacy on mankind?

MOLESKIN:
Today pushed many a PAX to his limits, including YHC.  This work-out never disappoints, always pushes every man, regardless of fitness level.  Great to be back with the Arcadians!!!

ISI.

ANNOUNCEMENTS:
See: Preblast

Independence Day Convergence

THE SCENE: Warm. Shorts weather. Lots of PAX.
F3 WELCOME & DISCLAIMER:  Everyone was welcomed and disclaimed with the exception of Chuck E Cheese who showed up as we were beginning our march and YHC forgot to additionally disclaim him. I’ll do better next time.
WARM-O-RAMA:

Moseyed to First Formation. Ran IC in a 3 column formation while YHC called cadences. Cadences were When I Say One, When My Granny, and I Can Run All Day. A tire with a bottle water was also pulled while PAX were running IC or moseying, and was rotated as necessary.
THA-THANG:

After running IC to our first station, PAX were asked what year our country declared its independence. PAX answered correctly and avoided the penalty.

We then spelled “America” with:

  • ATMs (Alternating Shoulder Taps ICx20, Tempo Merkins ICx10, Merkins ICx10)
  • Monkey Humpers ICx20
  • Energizer Bunnies ICx10
  • Red Bull Smurf Jacks ICx10
  • Imperial Walkers ICx20
  • Carolina Dry Docks ICx10
  • ATMs ICx 10-5-5

Mosey single file approximately 200 yards and performed alternating shoulder taps until all-in. PAX were asked what country we were declaring independence from and who was their king. Most PAX answered England/Britain and got King George, but our youngest PAX out there, Prime Time (12), gave the exact answer of King George III. No penalty.

Mosey to Beaver Lake and began 11s on the hill next to the lake. The method of travel down hill was the Bear Crawl, Derkins at the bottom, Backwards Run to the top, and Bobby Hurleys at the top. Performed exercise for approximately 7 minutes until Q called time.

Mosey to the beginning of the Tour De Wolf. PAX circled up and performed Merkins in a rotating fashion, one after another, until all in. Q asked the PAX to complete this sentence from the Declaration of Independence: We hold these truths to be self-evident…

All PAX completed the first half of the sentence of “that all men are created equal,” but paused thinking that was the end. Lipton confidently finished out the sentence with a resounding “That they are endowed by their creator with certain unalienable rights, that among them are life, liberty, and the pursuit of happiness.” No penalty.

Mosey to flags.

EndEx

MARY:
No time, but boy did I have some planned.
COUNT-OFF & NAME-O-RAMA
53 PAX. 2 FNGs. Lynx, TLC, Croissant, WannaCry, Chucky E Cheese, Mardi Gras, Sonic, Searcy, OP, Tree Hugger, Dopey, Gun Show, Beetus, Tiger Lily, Rosetta Stone, Reaper, Blart, Chioccetti, Shy Guy, Teacher’s Pet, Lipton, Hot-N-Ready, Slots, Tremor, Ike, Lazarus, Snowman, Beauty Shop, Halpert, Jail Bait, Black Diamond, Nature Boy, Mud Pants, C-Lo, Soybean, Steinbrenner, Sparky, Pops, Hollywood, Pirtle, Skids (Skids100?), Hello Kitty, Ratio (FNG), Gut Check (can’t tag), Prime Time (can’t tag), Ice Man, Rainbow Warrior, Dial Up (Dial-Up?), Big Top, Photoshop, Sully, Paralegal, Grimace
CIRCLE OF TRUST/BOM:

Talked about this grievance from the Declaration of Independence:

Grievance 19[edit]

“For transporting us beyond Seas to be tried for pretended offenses:”

Summary[edit]

On the fifteenth of April, 1774, Lord North introduced a bill in Parliament, entitled ” A bill for the impartial administration of justice in the cases of persons questioned for any acts done by them in the execution of the laws, or for the suppression of riots and tumults in the province of Massachusetts Bay, in New England.” This bill, known as the Administration of Justice Act, provided that in case any person indicted for murder in that province, or any other capital offence, or any indictment for riot, resistance of the magistrate, or impeding the revenue laws in the smallest degree, he might, at the option of the Governor, or, in his absence, of the Lieutenant Governor, be taken to another colony, or transported to Great Britain, for trial, a thousand leagues from his friends, and amidst his enemies.

The arguments used by Lord North in favor of the measure, had very little foundation in either truth or justice, and the bill met with violent opposition in parliament. The minister seemed to be actuated more by a spirit of retaliation, than by a conviction of the necessity of such a measure. “We must show the Americans,” said he, ‘ that we will no longer sit quietly under their insults; and also, that even when roused, our measures are not cruel or vindictive, but necessary and efficacious.” Colonel Barre, who, from the first commencement of troubles with America, was the fast friend of the colonists, denounced the bill in unmeasured terms, as big with misery, and pregnant with danger to the British Empire. “This,” said he, “is indeed the most extraordinary resolution that was ever heard in the Parliament of England. It offers new encouragement to military insolence, already so insupportable. By this law, the Americans are deprived of a right which belongs to every human creature, that of demanding justice before a tribunal composed of impartial judges.”[17]

The text of the bill contained the following:

In that case, it shall and may be lawful for the governor, or lieutenant-governor, to direct, with the advice and consent of the council, that the inquisition, indictment, or appeal, shall be tried in some other of his Majesty’s colonies, or in Great Britain.[18]

YHC talked about the Americans refusing to accept that they might have to return to England to stand trial in a foreign land among men who were not their peers.

Men today are facing powers that want to pull us back to places we don’t need to or want to go. Surrounding ourselves with other men to hold us accountable, to help us move through things that will pull us back, and to make us better is what F3 is about. We’re not just here to get better physically, but to grow spiritually, mentally, and emotionally, and to not let the things of the past pull us back.

MOLESKIN:

Moseying with such a large group over a long distance presents challenges, and trying to challenge each individual at the level they’re on is also difficult. Running IC at the beginning of the workout and having slower runners up front to set the pace both pushes the slower runners, but also allows better runners to warm up (or pull a tire if you’re lucky). It also keeps runners together and helps with motivation. Definitely not something that should be used all the time, but it’s a good tool to know and have with larger groups.

I appreciate TP and others bringing Gatorade and water out today. It was hot and we ran a lot, but we didn’t have any heat casualties.

ANNOUNCEMENTS:
Dads +2.0s Saturday at 0700. If you have questions, Slots has probably already asked it in the Mumblechatter.

*WARNING* Do NOT try this at home.

THE SCENE:

Lair. 71 and moist.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 25 IC

Mosey to multi-purpose field (mpf)

“SWITZER”

*PAX would perform OYO

ROUND 1:

  • Start at goal line
  • 8-ct Body-Builder (BB) x 5
  • Run to 50 yard line
  • BB x 5
  • Run to opposite goal line
  • BB x 5
  • Run backwards to 50 yard line
  • BB x 5
  • Run backwards to starting goal line
  • BB x 5
  • Alternating Shoulder Taps (AST) until all in
  • Recover with group run around perimeter of mpf x 1 lap

ROUND 2:

  • Same as above, except: substitute Burpees x 10 then group recovery run x 2 laps

ROUND 3:

  • Same as above, except: substitute 10-ct Body Bag Builder (BBB) x 15

Mosey back to Shovel Flag

MARY:

Flutter Kicks x 25 IC

Hello Dolly x 25 IC

Box Cutters until time expired

COUNT-OFF & NAME-O-RAMA
Dial Up, C-Lo, Twitty, Hello Kitty, Skids 100, Iced, Hacksaw and O Positive (YHC)

CIRCLE OF TRUST/BOM:
Grace.  Be patient and let go and let GOD supply your needs.

MOLESKIN:
Today pushed many a PAX to his limits, including YHC.  Many PAX were introduced to “Switzer” for the first time today.  This work-out never disappoints, always pushes every man, regardless of fitness level.  Great to be back with the Lairvians!!!

ISI.

ANNOUNCEMENTS:
See: Preblast

Arcadia Launch O rama

THE SCENE: Glorious rain, no lightning in the area
F3 WELCOME & DISCLAIMER Given
WARM-O-RAMA:

SSH x25 IC
Imperial Walker x10 IC
Daisy Picker x10 IC
Merkin x10 IC
Tempo Squat x10 IC
THA-THANG:
Partner 11s
– Ankle Throws (both partners complete exercise)
– Run to flag, pattycake merkins

The competition begins:
Wheelbarrow race around the tetherball pole and back (Team Woody U-rock won). Winners take a victory lap, losers do burpees

Mosey to the hockey rink for 1v1 with your partner
 – AMRAP Carolina Dry Docks (1 min). Winner takes a victory lap. Loser 11 burpees
 – AMRAP BBSUs (1 min). Winner = victory lap. Loser = 12 burpees

Mosey to the baseball field for a sprintable surface. 
1v1 sprint vs your partner. Winner = victory lap. Loser = 13 burpees
Gladiator Hands – 1v1. Game to 5. Winner = victory lap. Loser = 14 burpees

Mosey to the hill for clock Merkins x6 IC

MARY:
Pickle Pounders x10 IC
Pickle Pointers x10 IC
ABCs IC
Flutterkicks x25 IC
Slow Freddie Mercury x15 IC
Hello Dolly x15 IC
Hold plank 60 seconds

COUNT-OFF & NAME-O-RAMA
9 (0 FNG) 

CIRCLE OF TRUST/BOM:
Love one another with brotherly affection. Outdo one another in showing honor. 
Romans 12:10

As men, we love to compete and outdo one another. No matter how silly the contest (wheelbarrow race in the mud, gladiator hands, etc) we are happy to try and best our competitors. Let’s pursue outdoing one another in showing honor with the same intensity. 

MOLESKIN:
Arcadia is a great AO. I’m thrilled it is launched and excited to see the local neighborhoods impacted by the goodness that is F3. 

It’s very enjoyable to observe grown men play gladiator hands, but clock merkins on that baby hill should become a staple of this AOs diet. It is perfectly angled for tricep enhancement.

ANNOUNCEMENTS:
4th of July convergence

New Trail & 10 Mile “prerun”

THE SCENE: Warm, Muggy
F3 WELCOME & DISCLAIMER
Done. Done.

WARM-O-RAMA:
10 x Daisy Pickers IC
Knee Pulls
Stretch OYO

THA-THANG:
One classic Green Mile loop to make sure no one came late. Then explored the new trail. Took it to trail end, and headed to Endex.
It was exactly 4 miles. As if I planned it. I didn’t.

MARY:
NA

COUNT-OFF & NAME-O-RAMA
5 PAX (O Positive, Sparky, Speaker, Nature Boy, Watchita)

CIRCLE OF TRUST/BOM:
It’s been said plenty, but can’t be said enough. Cherish the moments with your M and 2.0. Put you phones down, have real conversations with your M.

MOLESKIN:
Just a causal 14 miles for OP, Sparky, Speaker and Nature Boy.  Let me know when you guys need a pacer for your next half marathon, I’m good for the last 4 miles!

Use your blinker and mind your business

THE SCENE: Lovely
F3 WELCOME & DISCLAIMER—-
WARM-O-RAMA:

ssh, quick 90×3 warm up
THA-THANG:
We covered a lot of ground looping through trials, bridges, gavel roads, greenway sections, on top of the old dump and ended with 4 sprints across the pedestrian bridge over the Wolf River.

MARY:
NA
COUNT-OFF & NAME-O-RAMA
Speaker, Nature Boy, Billy Blanks, Slots, OP, U-Rock, Croissant, Farmer, Sparky-Q
CIRCLE OF TRUST/BOM:
New position has me driving from Gtown to downtown daily. 240 is a nightmare and I let it affect my mood the first few weeks.  Now I focus on my driving a block out all the other inconsiderate drivers. If you mind your business and use your blinkers you probably won’t get shot.
MOLESKIN:
The sprints at the end really got the endorphins rolling.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Where there is Smoke there is sure to be Fire.

THE SCENE:

Mothership. Warm and rather humid.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Mosey to Visitor Center for Circle of Pain in grass field facing Hyde Lake.

*SSH x 22 IC
*HILL BILLIES (clockwise in motion, sideways) 1 full 360 degree rotation, ending where you started
*IMPERIAL WALKERS (counter-clockwise in motion, backwards) 1 full 360 degree rotation, ending where you started
*BEAR CRAWL (clockwise) 180 degree rotation
*CRAWL BEAR (counter-clockwise) 180 degree rotation, ending back where you started
*SSH x 22 IC

Mosey back to Shovel Flag

THA-THANG:

PART 1: Tire Flip Up Hill

PAX lined up single file line
PAX took turns flipping tractor tire then ran to back of line
PAX performed transportation while in line awaiting their turn

*RD 1): Lunge Walk
*RD 2) Squat Walk
*RD 3) Bear Crawl
*RD 4) Bobby Hurley

Indian Run up the remainder of the hill

Indian Run down the hill back to where we started with the tire

Mosey to nearby parking lot for PART 2

PART 2:  11’s (kind of)

*Body Bag Builders at N end of parking lot
PAX performed 1 BBB then ran to S end of parking lot about 75 yards away
*Squats at S end of parking lot
PAX performed 10 SQ then ran back to N end of parking lot and performed Alternating Shoulder Taps until All In
*Recover then begin 2 BBB…9 SQ, 3 BBB…8 SQ, etc…
*Rinse and Repeat until time expired (after completing 9 BBB…2 SQ)

MARY:
Ain’t nobody got time for that.

COUNT-OFF & NAME-O-RAMA
15; Mardi Gras, Croissant, Grimace, Lochte, Beetus, Tremor, Four Eyes, Farmer, Toucan, Ice Cube, C-Lo, Photoshop, Chuck E Cheese, Nature Boy and O Positive (YHC)

CIRCLE OF TRUST/BOM:
Sacrifice.  Sometimes life demands or invites us HIM to sacrifice our own needs for the needs of others; M, Shorties and fellow PAX.  Today, Frosty did just that by forgoing his 1st F to man the grill today and prepare a breakfeast of epic proportions.  He found his D2X.

MOLESKIN:
Today pushed many a PAX to his limits, including YHC.  Many PAX were introduced to “Switzer” for the first time today.  T-claps to C-Lo for leading by example.  T-T-claps to Club 345 PAX for a great week and the 26 Mile Ruckers for putting in work and joining us for a wonderful 2ndF experience.  All in all, a solid morning exhibiting all that makes our F3 brotherhood so special.  Thanks to all who pitched in this morning.  Love you guys.

ISI.

ANNOUNCEMENTS:
See: Preblast

At the Gym (minus the four walls, roof, and spandex leggings)

THE SCENE: No gloom to speak of, a cool stiff breeze, and a closed parking lot.
F3 WELCOME & DISCLAIMER:  Standard protocol observed.                            WARM-O-RAMA:  SSH x 39 IC, Mt. Climbers x 20 IC, Overhead Shoulder Press x 39 IC
THA-THANG:   Burpkin mile Indian Run to the Old Amphitheater (1 mile), stopped three times, each time performing 10 OYO Burpkins.

New equipment at the gym, 6 dual stations.  PAX paired up and chose a station.  AMRAP in 1 minute then switched exercises at each station.  The 2 PAX without a station performed Mary core work at center.

After 2 minutes each group rotated clockwise to a new station.  We switched and rotated around all stations until we were back to start.

Mosey down to the old Amphitheater and up the berm to the gazebo and picnic tables above.  Held decline high plank. Next performed declined merkins x 20 IC.  Then step ups x 39 IC.

Indian run back to EndEX (1 mile).  Two stops along the way.  Performed tempo squats x 20 IC, and pickle pounders x 20 IC.

At EndEX, about faced and moseyed back to the 6 to bring them home.

MARY:  no time at EndEX, she was honored throughout.
COUNT-OFF & NAME-O-RAMA:  14 PAX (0 FNGs) + 1 crouton;  Sonic, Pronto Pup, Yardsale, Mudpants, Steinbrenner, Chuck E. Cheese, Frosty, Tremor, Ricky Bobby, Orange Julius, Rocket Launcher, Croissant, Topanga, Tomb Raider, O Positive

CIRCLE OF TRUST/BOM:
Passed around a picture on my phone of my friend Robert (aka Neckbone, Lil’ Hercules).  Robert struggles with chemical addiction and is currently out on the streets of Berclair where he has spent most of his life in between months at the Warrior center.

I read an expert from “Everybody Always” in sum describing how we wait for a ‘plan’, God’s plan, and the waiting paralyzes us.  So Jesus made it simple; love Him, feed the hungry, get a drink for the thirsty, welcome the stranger, help the sick, clothe the naked, build community with those in prison or who are creepy, be kind to our enemies, and treat them all as if they were Him.

Don’t just agree with Jesus. “Do these things and you’ll not only find your faith again; you’ll find Jesus.  Even better, you’ll have plenty of things to talk to Him about for eternity in Heaven.  That’s the plan.”

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 Daffodil.

exerts from the Lexicon. f3nation.com

MOLESKIN:
A challenge to keep the PAX together on a mile Indian Run but we did well by stopping periodically to do work while the 6 caught up and got a bit of a breather.  Proud of the PAX for hitting those hills and maintaining a positive attitude.

After the COT a PAX approached me with some candor, “graciously telling the hard truth and demanding to hear it from others.”  During the COT I had mentioned the events of this week in our city and stated that I and we take responsibility or a greater responsibility for the brokenness around us.  This was interpreted in a way unintended.  I’m thankful for the HIM who confront others in grace to seek greater understanding.  We are all better because of it and I had the opportunity of seeing Jesus in him and hearing his heart.

ANNOUNCEMENTS:
Prayers requested and given to Rabbit’s 2.0 and M, Chuck E. Cheese’s brother, Pronto Pup’s friends, Ricky Bobby’s change of profession, Frosty’s work opportunities, and the Cofield family – may they carry on the good work set before them.

Dora Explores Hernando

THE SCENE: Could not ask for better weather in the middle of June in the DEEP South. Cool and calm; clear skies.

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
Meandering mosey to the upper field, circle up! 
Side-straddle hops x20
Daisy pickers x15
Imperial walker x10
Hillbillies x10

Mosey to the track, flutter kicks til all in. 

THA-THANG:

YHC emphasized the Fellowship aspect of F3…then we did some partner work.

DORA! The PAX partnered up. Each pair was one Memphis PAX and one Hernando PAX. 

Partner 1 starts on exercises, while P2 runs out and back about 35 yards. The reps were cumulative for the pair.

Merkins x100
Big Boy Sit-Ups x200
Squats x300

After that, all PAX did 20 additional squats, on your own!

We shuffled partners and lined up at the goal line. [insert heaving noises from the back]

Burpee Catch-me-if-you-can!

P1 starts backpedaling down the field. P2 does 3 burpees, then runs to catch P1. Once caught, switcheroo and P1 does 3 burpees while P2 backpedals. Etc all the way down the field….and back. Plank while waiting on the six.

Mosey back to the flag with some lunge walking mixed in. 

MARY:
Carolina Dry Docks x10
Shoulder Taps x15
Annie x12
WWI Sit-ups x20
LBC x15
Gas Pumps x12

COUNT-OFF & NAME-O-RAMA
8 PAX: Shoestring, Junior Mint, Bell Ringer, Bookworm, O Positive, Old Town Road (FNG), Oopsie (FNG), Soybean (QIC)

CIRCLE OF TRUST/BOM:
Sad Clown Syndrome is real and affects many men. The Sad Clown is characterized by a lack of consistent fitness, meaningful male relationships, and purpose. F3 isn’t the only solution to that problem, but it’s the best one I’ve found. 

MOLESKIN:
Awesome work by the PAX this morning. Huge shout-out to OTR and Oopsie for fighting through. They reminded me of myself 20+ months ago. It doesn’t get easier, but you will get better. 

ANNOUNCEMENTS:
Workout next Friday. Same time. Same place. Tell your friends!