Who’s that dude yelling at us with the headlamp on??

THE SCENE: Chilly with a locked Football Field – perfect setting to do an audible on the workout

F3 WELCOME & DISCLAIMER:

Done

WARM-O-RAMA:
Mosey around the parking lot

SSH IC x25

Daisy Pickers IC x15

Hillbillies IC x 15

Arm Circles IC (sorta) x 10 frontwards and backwards

THA-THANG:

  • Indian Run down to Wolf River Blvd and back to large parking lot next to football field – 2 lines
  • Burpee Sprints (lost count but did something like 6 of these – felt like 12)
    • 5x Burpees OYO followed by sprint to midpoint of parking lot
  • DORA
    • Partnered up, while one PAX “ran” to far end of parking lot other PAX performed listed exercise until running PAX returned.  Alternated until goal reached for each exercise then moved on to next exercise.
      • Merkins x 100
      • LBC x 200
        • Insert Gus’s arrival here
      • Squats x 300
  • Moseyed back to Startex

MARY:
Mountain Climbers IC x 25

American Hammers IC x 15

Mountain Climbers IC x 20

Around the Horn (or whatever that circle thing of pain is called) – 1 round

COUNT-OFF & NAME-O-RAMA
19 PAX (1 FNG):  Wide Right, Hacksaw, Popeye, Gus, Coach K, Watchita, Snowman, Pops, Anklet, Dial Up, Nissan, Halpert, Yardsale, 1040, Peeping Tom, Billy Blanks, Captain Obvious, Steinbrenner (VQ); FNG – Boomhauer (Henry (Hank) Dalsania)

CIRCLE OF TRUST/BOM:
Thanks to the Brothers for the difference they have made in my life in such a short time since I started F3 7 weeks ago.

There are many qualities of great leaders…one that comes to mind and that F3 reminds me of is “Vulnerability”.  Don’t be afraid to be vulnerable to those you lead at work or at home.  Every great leader balances their strengths with a healthy dose of vulnerability.  I have seen many of my F3 Brothers show their vulnerability in the early hours (The Gloom)  and I think this is just one of the things that has kept me coming back for these beatdowns and why I look forward to the next one.

MOLESKIN:

Do not repeat an exercise during Mary – Wide Right will be sure to remind you of your lack of creativity (very very true in this instance).  The Q forgot which line he was supposed to be in during Indian Run hence making the lines unbalanced…very disturbing for some PAX (remembering if you’re 1 or 2 is hard, fellas).  A flat tire could not keep Gus from making it (or so it was reported)…thanks for making it Gus!

ANNOUNCEMENTS:
Crucible on March 30th – come get some!

A Tour de la Levee

THE SCENE: 58°. Moistish. Early. Provocative. Somewhat dangersome. In other words … a typical Monday in the King’s court.

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH IC x 20
Imperial Walkers IC x 15
Plank Jacks IC x 15
Arm Circles IC x 10
Merkins IC x 10

THA-THANG: 

  1. Mosey to Skate Park
    1. Bear Balls to the Wall
    2. Partner up R1: Dips & Prisoner Squats (100 total reps) … flapjack @  25
    3. Partner up R2: Jump Squats & Merkins (100 reps reps) … flapjack @ 25
  2.  Mosey to Big Parking Lot
    1. Burpee Ring of Fire (Burpees x 3, Plank while you wait) … did this about 5ish minutes, with multiple PAX performing burps around various points of the “ring”
  3.  Mosey to Tennis Courts
    1. Partner up R3: Carolina Dry Docks (100 total reps) + backpedals
    2. Partner up R4: Jump Lunge (3 rounds) + Bear Crawl/Crawl Bear
    3. Partner up R5: Hand Release Merkins (50 total reps) + Crab Walks
  4.  Mosey to Startex

MARY:
Flutter Kick IC x 20
Freddie Mercury IC x 15
LBC IC x 15

COUNT-OFF & NAME-O-RAMA: 28 dudes: Krylon, Coach K, C-Lo, Blart, Trojan, Cheesesteak, Lazarus, Dial-up, Wachita, Capri Sun, Popeye, Barney, Hello Kitty, Laettner, Pablo, Slicnut, Halpert, Vector, Boreland, Rocket Launcher, Nissan, Meter Maid, Anklet, Peekaboo, 1040, Billy Blanks, Wall Street, Captain Obvious (QIC)

CIRCLE OF TRUST/BOM:Ensure the ones you’re charged with leading get the best of you, not the rest of you.

MOLESKIN: The Levee is undefeated in 2019 KotB matches. The tennis courts were slicker than usual (@Slicnut). The PAX don’t like burpees, and they sure don’t like planking while waiting to do burpees. SMH. Halpert tried very hard to break bad in high school. YHC is thankful he didn’t #dobetter in that regard. Blart brought hazelnut-roasted red cherry-autumn daisy blossom-flavored coffee for PLC. Classic inner-looping #HIM. Surprise visit from Laz. YHC think he just needed a face-to-face with his dealer (@Escobar). Capri Sun’s mom-in-law’s aunt was murdered by Ted Bundy. Or something like that. Crime was a theme this morning. It’s like we were all at the Turd. Pablo legit posted on one leg and a gut full o’ grit. Why did you ride the fartsack again?

ANNOUNCEMENTS: Pour one out for Larry. Reports are he may have suffered his ultimate demise.

It wasn’t cold for long.

THE SCENE: Clear crisp dark skies and bright stars
F3 WELCOME & DISCLAIMER —Disclaimed
WARM-O-RAMA:

Mosey to the field.

20 ssh – ic
THA-THANG:
6 Continuous Loops

  • 15x (2=1) uneven curb merkins
  • 53’4” (width of the football field) lunge walk
  • 53’4” hill billy walk
  • conversation pace run half way around the field
  • Acceleration run back to the curbs (120 yards ish)
  • R&R

MARY:
3 quick minutes of WAR HAMMERS

30 sec stargazer
COUNT-OFF & NAME-O-RAMA
4-pax 0-fng

C-Lo, Popeye, Utah, Sparky-Q

CIRCLE OF TRUST/BOM:
We discussed the differences between having and showing true gratitude and the many levels associated with it.

MOLESKIN:
I was reminded of the many top notch amenities the Lair has to offer.

Utah and Popeye finished strong on the last acceleration.

Thanks for the tasty beans C-Lo.

ANNOUNCEMENTS:
Pax should start bringing their own mugs or reusable cups to help out the men that are up early brewing. Thanks to all of the plc suppliers!

Overdue BB from the Lair

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

SSH-25 IC, Daisy Pickers-10 IC, Overhead Claps-10 IC, Mountain Climbers-10 IC, Mosey together to field closest to the playground of pain!
THA-THANG:

11’s on the field.

  • 1-Jump Squat
  • 10-Monkey Humpers
  • You know the rest of the story

Playground Circuit

  • 2-Pull-ups
  • Partner Leg Push Down, 3 is 1 for 5 each
  • Partner Wheel Barrel Merkins-5 each
  • Partner BBS 25 each
  • Mountain Merkins 10 each
  • Rinse and Repeat for 4 rounds

MARY:
Ring of Fire

  • Merkins-10
  • Flutter Kicks-15 IC
  • Box Cutters-15 IC

American Hammer-15 IC
COUNT-OFF & NAME-O-RAMA
4 PAX, Dial-up, C-LO, Popeye, Nature Boy
CIRCLE OF TRUST/BOM:
Disruption from the Q Source
MOLESKIN:
Galatians 5:14

“For the whole Law is fulfilled in one word, in the statement, “YOU SHALL LOVE YOUR NEIGHBOR AS YOURSELF.”

ANNOUNCEMENTS:

Crucible  is coming soon. Get ready!

Playground of Pain

THE SCENE: Unusually warm
F3 WELCOME & DISCLAIMER: Done

WARM-O-RAMA: SSH-19 IC, Mountain Climbers-19 IC, Imp. Walkers-19 IC

Mosey to the playground

THA-THANG: Playground of Pain circuit. 4 groups of 2 PAX completed the following circuit with no rest for 5 rounds.

  •  Pull-ups-5
  • 180 degree squat jumps-5, front and back is 1
  • Burpees-5
  • Merkins-5
  • Mosey to field for running

The following movements will be from sideline to sideline

  • High knees then run back
  • Lunge walk then reverse run back
  • Squats-19 OYO then run there and back
  • Mountain Merkins-10 IC
  • Mosey to benches for Irkins-10 IC then run around the perimeter of the field
  • Rinse and repeat
  • Mosey back to the flag

MARY:
No time for Mary. PAX performed countless flutter kicks during the beatdown waiting for the 6.
COUNT-OFF & NAME-O-RAMA
8 PAX, Nature Boy, Pops, Snowman, Utah, Hacksaw, Hollywood, Pony Boy (FNG), Popeye
CIRCLE OF TRUST/BOM:
Thank you to Speaker for his COT earlier this week on Identity. This really spoke to me and made me reflect on what my identity is.
MOLESKIN:
Isaiah 55:6-7

“Seek the LORD while He may be found; Call upon Him while He is near. Let the wicked forsake his way And the unrighteous man his thoughts; And let him return to the LORD, And He will have compassion on him, And to our God, For He will abundantly pardon.”

Amen!!

ANNOUNCEMENTS: Equinox challenge

Be A Life Long Learner

THE SCENE: WET
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH 20 IC
  • Daisy Pickers 15 IC
  • Wind Mills 15 IC
  • Tempo Squats 20 IC
  • Indian Run around the lake

    THA-THANG:

  • Tire pull was time keeper( 1 Lap around half field) Once Lap was completed all PAX switched exercise.
    1. CMU (Squat, Curl, Press)
    2. Bucket (Squat)
    3. Sand Bag (Clean and Throw)
    4. CMU (Swing)
    5. Bucket (Squat)
    6. Slosh Tube (Lung)
    7. Metal Tube (Man Makers)
    8. 100 Run
    9. Bear Crawl
    10. Tire Pull

MARY:

  • Ring of Fire.
    1. Should Clap
    2. Mountain Climbers
  • Captain Thor
    • Set of 6
    • Set of 5

COUNT-OFF & NAME-O-RAMA
Pax: 10 (FNG:1 Mr. Belding)
CIRCLE OF TRUST/BOM:
Be a life long learner. So many people finish school and stop educating themselves. Your mind needs to stay fit/sharp like your body.  Pick up a book, take a class, listen to a pod cast.  surround yourself with HIM and push your body and mind forward.
MOLESKIN:

ANNOUNCEMENTS:
Ruck Sim Saturday, Equinox Challenge.

Colombian Necktie at Berm

THE SCENE: The Levee: 74F , Cloudy with the smell of blood in the air

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Arm Circles 20 IC Forward

Arm Circles 20 IC Reverse

Side Straddle hop x 30 IC

 

THA-THANG:

Mosey to the danger zone (aka Soccer field).

Colombian Necktie exercise: Mix of burpee and absolution in 8 count

1: On your hands

2: Kick out to plank

3: one arm to elbow

4: other arm to elbow

5: one arm straightened

6: other arm straightened

7: leg back in to tuck position

8: Jump up

 

Colombian Necktie beatdown

Sprint to line 10 yards, back home: 1 necktie

Sprint to line 20 yards, back home: 2 neckties

Sprint to line 30 yards, back home: 3 neckties

Sprint to line 40 yards, back home: 4 neckties

Sprint to line 50 yards, back home: 5 neckties

Sprint to line 60 yards, back home: 6 neckties

Sprint to line 70 yards, back home: 7 neckties

Sprint to line 80 yards, back home: 8 neckties

Sprint to line 90 yards, back home: 9 neckties

Sprint to line 100 yards, back home: 10 neckties

Sprint to line 110 yards, back home: 11 neckties

Sprint to line 115 yards (track), back home: 12 neckties

Sprint to line 125 yards (fence), back home: 13 neckties

Sprint to line 100, back home: 12 neckties

Sprint to line 90 yards, back home: 11 neckties

Sprint to line 50 yards (all you have left), back home: 10 neckties

 

124 Colombian Neckties

 

Mosey back to the flags.

 

COUNT-OFF & NAME-O-RAMA
Dr. Scholl’s, Popeye, Beauty Shop, Yardsale, C-lo, Snookie, Scearcy, Transplant

CIRCLE OF TRUST/BOM:

Parable from Jesus concerning kindness:

The Sheep and the Goats

31 “When the Son of Man comes in his glory, and all the angels with him, he will sit on his glorious throne. 32 All the nations will be gathered before him, and he will separate the people one from another as a shepherd separates the sheep from the goats. 33 He will put the sheep on his right and the goats on his left.

34 “Then the King will say to those on his right, ‘Come, you who are blessed by my Father; take your inheritance, the kingdom prepared for you since the creation of the world. 35 For I was hungry and you gave me something to eat, I was thirsty and you gave me something to drink, I was a stranger and you invited me in, 36 I needed clothes and you clothed me, I was sick and you looked after me, I was in prison and you came to visit me.’

37 “Then the righteous will answer him, ‘Lord, when did we see you hungry and feed you, or thirsty and give you something to drink?38 When did we see you a stranger and invite you in, or needing clothes and clothe you? 39 When did we see you sick or in prison and go to visit you?’

Challenge to make those people that we typically overlook and be extra kind to them and make them feel special.

MOLESKIN:

If you can do a 5k you can do a Colombian Necktie route.

ANNOUNCEMENTS:

None

Reznor VQ

THE SCENE: Cool morning with an extra dose of dew in the grass
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 Side straddle hops in cadence
10 lunges each leg on your own
10 Merkins in cadence
10 burpees on your own
1 lap around the track

THA-THANG:

-Mozy to soccer field, find a partner
2 times down and back: Wheelbarrow crawl, switch, zombie walk, spring

2x The Beast: 6 exercises, 6 reps, 6 stops, 4 lines
-Spring to each line. Focus on form.
-Exercises: merkins, squats, V-ups, Carolina dry docks, lunges, Rosalitas
-Hold elbow plank till all in

-Mozy to parking lot
Roxanne Merkin challenge (3:15)

MARY:
30 flutter kicks in cadence

COUNT-OFF & NAME-O-RAMA
PAX Count: 16
FNG Name: Cooties

CIRCLE OF TRUST/BOM:
Battle

MOLESKIN:
-As men, one of the biggest battles we will face in our lives is the battle for our mind.
-Our lives are going in the direction of our strongest thoughts.
-Is your inner dialogue controlled by negative and critical thinking or by positive and godly thinking?
-Life is 10% of what happens to you and 90% of how you respond.
-Take every thought captive to obey Christ (2 Cor. 10:5)
-Capture rebellious thoughts, throw them out, and replace them with truth.
-As a man thinks within himself, so he is.

ANNOUNCEMENTS:
None

Mosey round the Berm

THE SCENE: 65 degrees and perfectly cool

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH IC x30
IW IC x30
Daisy Pickers IC x30
Smurf Jacks IC x20

THA-THANG:
Mosey to the track
.25 mi (plank til all-in)
Shoulder Taps IC x25
Burpees OYO x25
.25 mi (Flutter kick til all-in)
Freddie Mercury IC x25
BBS IC x25
.25 mi (Al Gore til all-in)
Squats IC x25
Squats Jumps OYO x25
.25 mi
Burpees OYO x25
Smurf Jacks IC x25

Mosey round the building

Indian Bear Crawl 50 yards w/ Sandbag (Rinse and Repeat)

Mosey round the building

100 yard Suicides (YHC added this since a few pax seemed to have a little left in the tank)

MARY:
WWII IC x25
American Hammer IC x25
Boat/Canoe

COUNT-OFF & NAME-O-RAMA
16 Pax (1 FNG). Welcome Bailout

CIRCLE OF TRUST/BOM:
Its Monday and we all are going back to work/school.  Don’t be a jerk today.  You may be the only shot people get at seeing Jesus.  Just don’t be a jerk.

MOLESKIN:
The Squat Jumps and Smurf Jacks SUCKED!!  Glad to be in the gloom with these brothers.  Lots of new faces.  Good to see some old ones that I haven’t posted with in a while. (Cataract, Lipton and Bruce).  T-Claps to Mardi Gras and Shortboard for not giving up! They pushed themselves to get better.

ANNOUNCEMENTS:

The Battle for Guantanamo

THE SCENE: There was weather – nice weather

F3 WELCOME & DISCLAIMER: Delivered

WARM-O-RAMA:
SSHs in Cadence

Shoulder Taps

Mountain Climbers

THA-THANG:
The Battle for Guantanamo

2 Teams of six:

  • 300 Burpees
  • 600 Merkins
  • 600 LBCS
  • 700 Squats
  • 100 SSHs (together in cadence)
  • And a race for coupons

Looser suffers Guantanamo.

(It was a tie, LAME!) Everyone suffered Guantanamo, TWICE!

MARY:
Rotation of :

  1. Body Builders (in cadence)
  2. Freddy Murcerys (in cadence)
  3. Hello Dollys (in cadence)

COUNT-OFF & NAME-O-RAMA
12 PAX (No FNGs) – Yard Sale, Snooki, Boucher, Lil Nicky, Beauty Shop, Resner, Ice-T, Tomb Raider, Rapunzel, Popeye, Laettner, Flatland

CIRCLE OF TRUST/BOM:
1 Timothy 4:13 and Galatians 6:9 – Do not neglect the gift you have, and don’t grow weary in using it.

ANNOUNCEMENTS:
Huh?