6 over par…FOREties. See what I did there.

THE SCENE: Humid, damp, balmy but delightful
F3 WELCOME & DISCLAIMER: done & done. don’t be an idiot.
WARM-O-RAMA:

  • SSH x 20
  • Imperial Walkers x 10
  • Hillbillies x 10
  • Daisy Pickers x 10
  • Static leg stretches and groin stretch
  • Little Mosey to the 5th hole on the Overton Park Golf Course

THA-THANG:
The score for par on the 9 holes at the Overton park golf course is 34 and our workout today was geared around 40’s (the more intense relative of 11’s) which prompted the naming of “6 over par” to today’s workout.

On the tee box at hole no. 5, we started our 40s with burpees and then ran the length of the hole to the green where we did merkins.  This was our routine:

  • 30 Burpees, run to the green, 10 Merkins, run back to tee box, 10 count, “Recovery MARY” of 15 LBCs
  • 25 Burpees, running backwards to green, 15 Merkins, run to tee box – 10 count, Recovery MARY of 10 Big Boy Situps
  • 20 Burpees, run to green, 20 Merkins, run to tee box, 10 count, Recovery MARY with 15 Freddie Mercuries
  • 15 Burpees, run backwards to green, 25 Merkins, run to tee box, 10 count, Recovery MARY with Iron Cross x 1 minute
  • 10 Burpees, run to green, 30 Merkins, run to tee box til all in with a Mosey back to Shovel Flag.

MARY:
No additional MARY at the end of the workout.
COUNT-OFF & NAME-O-RAMA
15 PAX (1 FNG – Beesley)
CIRCLE OF TRUST/BOM:
I was challenged by a good word from a visiting pastor yesterday during worship.  He reviewed the proverb/saying…”If you give a man a fish…you feed him for a day.  If you teach a man to fish, you feed him for a lifetime.”  He then added another line that I had never heard, “If you train a man to fish…..” No one knew the answer at this point.  He paused and said….”You feed his entire village.”  He then challenged us to learn how to share our faith and what we believe and be ready and equipped to engage those searching for Jesus in a way that we not only feed them, but are able to train them to feed others.  Challenge for the PAX today was for each of us to examine our own walks in faith and decide where we were in this paradigm.  Feeding, Teaching or Training.

MOLESKIN:
Idea for this workout came from a discussion with Shoestring at the Mothership this past Saturday about why we people just don’t do burpees in workouts anymore.  That we have begun to over-complicate the workouts.  I thought…yeah, he might have a point.  Thus, this workout idea was conceived.

Great energy from the group through noticeable groans of discomfort and pain with several PAX endorsing each exercise with “great idea” or “of course” or “recovery?!”  Each PAX pushed himself and each other which is always encouraging to see and be apart of.  PAX encouraged our FNG as well which was great to see.  Toms successfully completed the fastest 10 count that I have heard in an F3 workout.  Also, Toms saved yours truly from swallowing a spider during Ruckership with some clutch spiderweb vision with his headlamp.  Abounding T-Claps to Toms for that one.

ANNOUNCEMENTS:
Prayers requests:  Four Eyes upcoming inspection and praise for his pending contract on their home they are trying to sell.  Prayers for Smalls with a welcome to Memphis.  He starts his new job in Memphis today.  He also has a friend Jake who is battling with his second bought of leukemia in Seatle.  Prayers for Father Abraham’s wife recovering from surgery.  Prayers for Teacher’s Pet as he is leading a group of traveling Chinese students.  Prayers that those that don’t know the Lord will come to know him better during these 2 weeks.

Monkeys on an Escalator

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

SSH IC X 15

Baby Arm Circles IC X 15 (forward and reverse)

Daisy Picker IC x 15

Mummy Kicks IC x 20

Finkle Swing

Mosey to bike gate and back to shovel flag

THA-THANG:

Four Corner Escalator

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

Howling Monkeys

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

Playground Track Mosey + Dips and Incline Merkins

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

Stop 1:

2 sets –

15 x Dips

15 x Incline Merkins

Stop 2:

1 set –

15 X Dips

15 x Incline Merkins

MARY:
Ran out of time for Mary

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

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

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

MOLESKIN:

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

First Nation Run for the win.

THE SCENE: Humid, typical summer day in Memphis
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

  • 1 lap around the oval office
  • SSH x 25
  • Abe Vigoda’s x 10, increasing speed to Windmills x 10
  • Hamstring, calf and quad stretches OYO

THA-THANG:
PAX were separated in groups based on self-determined mile time averages.  Groups were: <7 minutes, 8 minutes, 9 minutes, and >10 minutes.  Q then scrambled the separate groups into a line with PAX of varying speeds.  The idea was that the lead runner would set the pace for the line.  The Q would determine when the next PAX would sprint to the front of the line and we would then run the pace of the new lead.  Our target distance was 3.5 miles.

We ran down Zach Curlin –> West on Central –> South on Patterson –> East on Walker –> North on Zach Curlin back to the Oval office.  We did 2 laps for a total of 3.6 miles.

Between laps, we did Merkins x 10 in cadence and had a 10 second count for recovery.  The line was re-scrambled at that time for change in group speed.

MARY:
Q was at the six and Mary exercises were guided by the PAX, while a few were pushing to all in on the run.
COUNT-OFF & NAME-O-RAMA
17 PAX (no FNG, 1 Irish goodbye – Four Eyes): Father Abraham, Tomb Raider, Teacher’s Pet, Pirtle, Vocals, Beauty Shop, Mmmbop, Sir Mix A Lot, Toms, Goldilocks, Mr. Belding, Frogger, Soybean, Crayfish, Hall Monitor, Bottomless (Q)

CIRCLE OF TRUST/BOM:
Discussed that the varying speeds and conditioning levels is likened to how each of us is in our daily walks and life situations.  Some PAX are conditioned and ready for more intense challenges and trials while others are working towards that goal.  Still, each PAX was mutually encouraged by each other despite the varying degrees of conditioning.  Idea was stressed that each HIM brings something to the table that encourages, sharpens and betters the HIM around him.

Prayers: Bishop, Mmmbops son, that is being put in a very difficult and abusive situation.  Prayers for Mmmbop to engage that situation with the Spirit.  Prayers for Father Abraham and custody of his daughter
MOLESKIN:
First time to Q at the Barracks and the PAX were all very encouraging towards each other.  Thankful for the PAX that started MARY while I was at the six and appreciate Four Eyes doing that on the first lap around.  Was encouraged by Mmmbop’s perseverance and completing the full run even when given an opportunity to take a short cut.  Spoke the quality of HIM that was represented that day.
ANNOUNCEMENTS:
Grow Ruck September 2018

More than I can bear!

THE SCENE:  Approximately 78 degrees with light intermittent showers
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 20

Imperial Walkers IC x 15

Daisy Pickers IC x 15

Baby Arm Circles IC x 10 (Both directions

Finkle Swings

Mosey around playground track

THA-THANG:

11s with Bear Crawl/Crawl Bear –

  • Bear crawl across parking lot and perform 10 jump squats
  • Crawl bear back across parking lot, place feet on curb and perform 1 derkin
  • Continue with standard 11s routine (9 jump squats, 2 derkins; 8 jump squats, 3 derkin, etc.) until all PAX get to 1 jump squat and 10 derkins.

– Bonus mosey around playground track

Circle Burp – 

All PAX stand in circle and do high knees. Going counterclockwise each PAX says “down” when he is ready and all PAX drop and do one burpee. We did this all the through twice adding a second pushup to each burpee in the second round.

MARY:

LBFCs – Little Baby Flutter Crunches (combo of flutter kick and LBCs) IC x 15

Manatee – Superman position, twist back to hold right leg with left arm hold for 30 secs. Twist back to hold left leg with right arm, hold for 30 secs. Recover.

American Hammer IC x 31

ABCs IC

COUNT-OFF & NAME-O-RAMA
11 PAX – Dewey (QIC), MIB, Sir Mix-A-Lot, Crayfish, Bottomless, Teacher’s Pet, Ergo, Pirtle; 2 FNGs – Bye Bye Birdie and One and Done;  1 Willy Loman – Cyclops (from The Fort, SC)

CIRCLE OF TRUST/BOM:

YHQ talked about the importance of honesty. We all need someone we can trust to talk about our struggles. We can go through the motions of accountability without really being honest with ourselves and others. We’ve all got to remember that we’re all human and have faults, and there are those who love us unconditionally (like God loves us) who will accept us no matter what we have to share with them.  Be honest. Don’t hide, it’s not worth it.

MOLESKIN:
Pirtle referred to this as the “I Will Destroy Your Shoulders’ Q”, but personally I’m feeling it more in my legs! Jump squats and bear crawls are a painful combination. Thanks to everyone who came today!

ANNOUNCEMENTS:
Four Eyes speaking at Second Pres. tomorrow – see Slack for more details

Exercise in the Morning

THE SCENE: Warm but a hint of less humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Stretching, SSH, probably something else
THA-THANG:
DORA! One partner ran, slid, backpeddled, carioca’d, bear crawled and crawl beared while the other did:

  • 100 roll over merkins
  • 200 BBSUs
  • 300 calf raises

We followed that with some sprints

MARY:
Users Choice. I don’t remember much.
COUNT-OFF & NAME-O-RAMA
6
CIRCLE OF TRUST/BOM:
Stop for the one.
MOLESKIN:

ANNOUNCEMENTS:

Four Eyes is speaking Thursday morning at 2 Pres.

The hardest thing you did at OF before 6:30 today

THE SCENE: Warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 penalty burpees for the AOQ forgetting the flag.

stretching, SSH, baby arm circles
THA-THANG:
We did a circuit:

  • Station one: CMU squats and overhead press times 25
  • Station B: high knee burpees.
  • Station 4: plank walk around an island
  • Run to and from the Bike Gate
  • Continue circuit
  • At 6, we paired off for Burdened Bear Crawls. One partner does a bear crawl while the other partner pushes against their shoulders for resistance.

MARY:
100’s, alternating straight leg crunches, multiple mountain climber variations
COUNT-OFF & NAME-O-RAMA
14 Pax with 2 FNGs (Take Two and Nacho Grande)
CIRCLE OF TRUST/BOM:
Encouragement to look at own beliefs, ideals and values and see where we might be wrong.
MOLESKIN:

ANNOUNCEMENTS:

“Thirty-Three” workout at the Barracks

THE SCENE:  78 and humid

F3 WELCOME & DISCLAIMER: I am not a professional.  You are not being paid to be here.

WARM-O-RAMA:

  • SSH x 20, Imperial Walkers x 10, Daisy Pickers x 10, Donkey kicks x 10 (on both legs)
    THA-THANG:
  • One mile: 3 laps at a conversational pace, final lap slightly faster
  • Frog hump relay: Split up into teams of 4/5, frog jump to the cone, sprint from cone to and touch pavement, sprint back to tag your partner.  Winning team takes a victory lap; losing team won 33 jump squats and 33 merkins for each respective win.  (teams were mixed up between relays)
  • “Thrill of the chase” relay: choose a partner close to your speed; partner one gets a head start, sprinting out about 5 feet to a cone; once partner one reaches the cone, partner two chases him.  losing partner had 33 air squats and 33 Carolina dry docks for each respective loss. (partner 2 got the head start for the second round)
  • one cool down lap

MARY:

  • Freddy Mercury (Goldilocks), ABCs (Shoestring), American Hammers (Sir Mix-a-lot), Iron cross (Crayfish), LBCs (Bottomless)
    COUNT-OFF & NAME-O-RAMA
    19 PAX (1 FNG) – Shoestring, Hall Monitor, Vocals, Mr. Belding (FNG), Speaker, Teachers Pet, Father Abraham, Ramen, Scout Team, Bottomless, Crayfish, Jekyll (from South Carolina), Tomb Raider, Pirtle, Bookworm, Squeegee, Sir Mix A Lot, Frogger, Goldilocks
    CIRCLE OF TRUST/BOM:
    THIRTY-THREE was the number for any count today because that was the age of my college mentor/discipler at the time of his death.  He meant a lot to me, and one principle he often emphasized was the importance of having 3 types of men in your life: a Paul (older, wiser, willing to speak into your life, can help you avoid bumps and potholes) a Barnabas (An encourager, typically close in age and stage of life, accountability), and a Timothy (younger, can mentor them and speak into their life).  Each relationship is critical to our growth and development as men.
    MOLESKIN:
    Shoutout to Jekyll from South Carolina.  He shared about Whetstone and how they’re applying it in his home F3 group.  Thanks for joining and sharing!
    ANNOUNCEMENTS:
    “Wander Ruck” – name given by Shoe Strings for the 9pm-Midnight Ruck and Beer gathering tonight.  Check Slack for details.

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.]

Burp & Merkin Milez

THE SCENE: 73 degrees…muggy as a mug
F3 WELCOME & DISCLAIMER: Yep
WARM-O-RAMA:
SSH x 15 IC

Daisy Picker x 15 IC

Willie Mays Hayes x 15 IC

Walking Imperial Walker x 15 IC

Walking Hillbilly x 15 IC

Frankenstein Walk one revolution (failed attempt at IC)

LBAC’s x 10 IC (front, back, big, and small)

Stretch what ails you…in many cases lots of things

THA-THANG:
Complete one Burp & Merk ladder to 10, then jog 1/2 a mile. Rinse and repeat until you reach 2 total milez.

Burp & Merk = Burpee with increasing number of merkins at the bottom, ascending from one to ten.

MARY:

Hello Dolly

LBC’s

Box Cutters

Cutter Boxes

BBSU’s

Iron Cross

(I have no idea how many we did because I was dying)

COUNT-OFF & NAME-O-RAMA
16 PAX (0 FNG’s): Mama’s Boy, Teacher’s Pet, Handsy, Pirtle, Sir Mix-a-lot, Crayfish, Situation, Toms, Goldilocks, Father Abraham, Lara Croft, Beauty Shop, Ergo, Pepe, Hall Monitor, Bookworm (QIC)
CIRCLE OF TRUST/BOM:
Beware of letting your to-do list become more important than the people the Sky Q has put in your life.
MOLESKIN:
Halfway through the first Burp & Merk Ladder, YHC knew this was a bad idea. The PAX pushed through anyway and their chests will thank them later.
ANNOUNCEMENTS:
Father Abraham graduation next Thursday at 7:30? (Double check Slack)

Get on Slack

Convergence Monday 5/28 at the Barracks at 0600.

Ruck Club Callout this Saturday. YHC forgot the details…check the slacks and the twitters.

Dueces.

Plagiarism

THE SCENE:

A very humid 72 degrees at Ye Olde Forest.

F3 WELCOME & DISCLAIMER

Did it, including sharing the mission of F3

WARM-O-RAMA:

  • SSH (IC) – 20
  • Windmill (IC) – 10
  • Hillbillies – (IC) – 15
  • Daisy pickers (IC) – 15
  • Burpees – 5 OYO

THA-THANG:
They say imitation is the highest form of flattery, right? In that case, I hope Soulja Boy feels flattered. Because this beatdown is a mildly modified, totally plagiarized version of his Q at The Morg on 5/17. It was my first post at The Morg and the workout was a great blend of strength and endurance training and cardio and had good variety. I was smoked. So – I decided to bring it to the inner loop!

All PAX formed one big circle. Each had a small wooden plank in front of them with the name of an exercise written on it. Today, we had:

  • Merkins
  • Overhead arm clap
  • Squats (with CMU)
  • Carolina Dry docks
  • Trap raises (with CMU)
  • Reverse Lunges (with CMU)
  • Derkins (feet on 2 CMU’s)
  • Overhead shoulder press
  • Mountain Climbers
  • Incline Merkins (hands on 2 CMU’s)
  • Baby arm circles
  • Mummy Kicks
  • Run lap around parking lot (with CMU)

When I yelled start, PAX began doing the exercise listed on the piece of wood in front of them and the PAX with the CMU lap took off with his CMU to run a lap around the large island in the parking lot. Once the PAX running the parking lot lap returned to the circle, he yelled “next” and everyone shifted one place to the right in the circle and started the next exercise. This repeated until all 13 PAX made it all the way around the circle once.

After that we went on a little indian run around the track around the playground.

Then we returned to the circle and went through the circuit once more.

After that we still had a little time so we tried something I’m calling the Merkin Zipper: All PAX get down in high plank position in two lines facing each other and offset. Each PAX has about one person space between them in each line. And the other line facing them is spaced the same but shifted by one PAX space so that no one PAX is directly across from another.  So – basically looks like two lines of PAX in high plank almost shoulder to shoulder but every other PAX is facing the opposite direction. Make sense? The person at the end of the line does one Merkin, then high fives the person across from him then returns to high plank. That person then does one Merkin and high fives the person across from them and returns to high plank. This repeats all the way down the line and then comes back to the beginning. We did this twice with about a 10 count recovery in between.

MARY:
 

For Mary we got in a circle and numbered off by 3’s. All 3 groups did their Mary at the same time all in cadence. 1’s started with CMU American Hammers, 2’s with Hello Dalai Lamas, 3’s with baby makers. We did in cadence to 10. Then rotated until all three groups did each exercise once.

After we finished, we still had a little time left so we ended with ABC’s IN CADENCE.

COUNT-OFF & NAME-O-RAMA

Ergo, Teacher’s Pet, Pirtle, Sleepy, Sir Mix-A-Lot, Blart, Hall Monitor, Pepé (FNG), Beauty Shop, Dewey, Goldilocks, Bottomless, Handsy (QIC)

CIRCLE OF TRUST/BOM:

During a recent workout I Q’d, I noticed that I spent more time than usual encouraging the other PAX – “keep moving, keep it up, let’s go, push yourself, push through the pain,” etc… I also noticed that I did not give up so easily on most of the exercises (this was actually a workout I led before and remember having to stop and not push through the pain as much).
Point – when we focus our energy on encouraging and building up other PAX, our attention is off of ourselves and on to someone else. That actually allows us to push ourselves harder. The workout seemed easier for me when I was NOT focusing on myself and how much I was hating the exercising, but when I WAS focusing on the PAX and building them up. Serving others and putting them first not only benefits them, but you also.

 

MOLESKIN:

I really like the Merkin Zipper. It’s hard to describe in words, but it’s a great way to challenge the group for prolonged planking with some Merkins mixed in.

ANNOUNCEMENTS:
Convergence on Monday for Memorial Day. ALL AO’s will meet at The Barracks from 6-7am. More info will come via Slack in the coming days.