Sprint and Splash in the Tower of Terror

THE SCENE: Still warm and muggy, but hints of fall in the breeze…
F3 WELCOME & DISCLAIMER

Did it, including sharing the mission of F3


WARM-O-RAMA:

2 laps around the track followed by about 5 minutes of stretching.

THA-THANG:

***Not sure what the taper and stretch crew did after this…Bottomless knows.

Mosey over the the Tower of Terror (parking garage)

  • Perform 15 SSH (IC) to get our heart rate back up a bit.
  • Sprint up TWO full lengths of the garage (all the way up first ramp, turn the corner and keep going until you reach the top of the second ramp. It’s probably 400 meters uphill. 60 seconds of recovery.
  • Repeat up the next two full ramps to the top. 60 second recovery
  • Sprint all the way back down to startex. 90 second recovery.
  • Sprint all the way up ONE full length of the garage. 30 second recovery. Repeat 3 more times until at the top of the garage.
  • Sprint all the way back down to startex. 90 second recovery.
  • Sprint HALF way up the first full ramp. 30 second recovery while walking to the end of the ramp.
  • Sprint HALF way up the second ramp. 30 second recovery.
  • From that point, spring all the way back down to startex.
  • In total, we covered almost 2.5 miles, most of that sprinting.

From there we moseyed back to the pad at the track for some Mary.

MARY:

  • Peter Parkers (IC) – 15 (started slow, got faster)
  • Crunch jacks (IC) – 15
  • Freddie Mercury (IC) – 15

COUNT-OFF & NAME-O-RAMA

Four Eyes, Beauty Shop, MIB, ISS, Doc Hollywood, Pirtle, Crayfish, Yard Sale, Blart, Snookie, Park Bench, Tomb Raider, Bottomless, Soybean, Sir Mix-a-lot, Cockapoo (FNG), Handsy (QIC)

CIRCLE OF TRUST/BOM:

Difference between toxic shame and healthy shame – toxic shame finds it’s identity in mistakes and shortcomings. Healthy shame acknowledges imperfection but doesn’t put it’s value or identity there. Keeps pressing on to love, serve, work hard, knowing that you are making a difference even if you make mistakes along the way.

MOLESKIN:

Sprinting up the garage is ROUGH. but good.

ANNOUNCEMENTS:
See Pre-blast for info about all the GROWRUCK12 events this weekend! Lots of ways to participate!

Ciabatta Medley and Thunderstruck

THE SCENE:

70* and a bit gloomy.

F3 WELCOME & DISCLAIMER

Disclaimed briefly but comprehensively.

WARM-O-RAMA:

SSH x25IC
Imperial Walkers x10IC
Daisy Pickers x10IC
Arm Circles x10IC
Merkins x10IC

 

THA-THANG:

Started off with some Tubthumping Burpees. While listening to “Tubthumping” by Chumbawumba (which we all remember well) you do a burpee every time they sing “I get knocked down” and do SSH’s while waiting for the next burpee.

Mosey to the top of Vance Park….which is a quaint but lush knoll upon which the mighty and muddy Mississippi is a beautiful sight. Some PAX don’t like burpees in the grass….

CIABATTA MEDLEY

20 seconds AMRAP of each exercise with a 10 second break in between:

  • Merkins
  • Hello Dolly
  • Squats
  • Groiners
  • Imperial Walkers
  • ATM’s
  • Jump Lunges
  • Overhead Claps
  • Flutter Kicks
  • Burpees
  • American Hammers

We completed 3 full rounds of these exercises.

After the medley we did 5 minutes of down the stairs and sprint back up the bluff. After the 9/11 tribute, some PAX did not enjoy this section of the workout. But, freed to lead, I pressed on.

Mosey back to the flag

“Flower” by Moby – In the downward squat position, hold Al Gore until “Green Sally Up” and back down to hold Al Gore on “Green Sally Down” until the song is over. Some PAX were groaning by the time this was over…most of them, actually.

MARY:

“Thunderstruck” by AC/DC – Hold high plank and do a merkin every time “Thunder” is sung….thankfully we got to 6:15 after just two minutes.

COUNT-OFF & NAME-O-RAMA
Chiochetti,  Jail Bait, Handsy, Teacher’s Pet, MIN, Sir-Mix-a-Lot, Crayfish, Gus, Cheesesteak

CIRCLE OF TRUST/BOM:
Over the last several months of participating in F3, I’ve thought a lot about how much preparation goes into posting in the gloom. In my house I can’t rummage around at 5am without waking someone, which doesn’t go over well with the M. Quite often I’m spending my final minutes before the fartsack laying out everything I need for the workout and after: workout clothes, gloves, shoes, (sometimes) work clothes, packing a breakfast for after the workout, etc.   That’s challenged me to think about how I’m preparing in other areas of life, particularly the 3rd F. What if I prepared, like I do for the 1st F, for the 3rd F? What if I put out my Bible each night before bed and opened it to the place I planned to read in the morning? What if I prioritized moments in my day for spiritual preparation for what I might expect the next day?

1 Peter 1:13 says, “Therefore, prepare your minds for action. And being sober minded, set your hope fully on the grace that will be brought to you at the revelation of Jesus Christ.”

3rd F is important because our faith shows what we hope in most. Let’s prepare for action rather than drifting or floating into what may come.

MOLESKIN:
The Ruins is an excellent AO. The Spaghetti Warehouse is a little barren these days, but the riverfront is gorgeous. I recommend posting when you can!

ANNOUNCEMENTS:
GR12.

Modified IPC

THE SCENE: muggy, dark, not too hot.
F3 WELCOME & DISCLAIMER

Did it, including sharing the mission of F3.


WARM-O-RAMA:

  • SSH (IC) – 40
  • Daisy Pickers (IC) – 15
  • LBAC (IC) – 20

THA-THANG:

This was a modified version of the 4th week of the Iron Pax Challenge. When I attempted to finish this workout a few weeks ago, I thought it was one of the hardest workouts I’ve ever done and not something that would be good for a standard F3 bootcamp. However, it was a solid workout that, with some adjustments, could be a great bootcamp workout. So, that’s what I attempted. Instead of total reps, we just timed each interval so we could all stay together. Also, we didn’t have enough CMU’s so I modified the CMU thruster to bear crawl + groiners.

We did each of the following exercises for 5 minutes straight with 45 seconds recovery in between each:

  • Run
  • Pull-ups (Australian pull-ups for modification) – AMRAP until time is up.
  • Lunge walk 25 yards, perform 25 air squats. Rinse and repeat until time is up.
  • Run 25 yards, perform 25 merkins. Rinse and repeat until time is up.
  • Bear crawl 25 yards, perform 25 groiners. Rinse and repeat until time is up.
  • Pull-ups again (Australian pull-ups for modification) – AMRAP until time is up.

We were going to do one more 5 minute run, but the parking lot was full of trash likely leftover from a weekend party/picnic. So instead of a 5 minute run, we did a 2 minute run around the parking lot to pick up as much trash as possible. #3rdF

MARY: 

  • Pickle Pounders (IC) – 20
  • Box Cutters (IC) – 15

COUNT-OFF & NAME-O-RAMA

16 – Hitch, Bottomless, ISS, Sergeant Minor, Doc Hollywood, Nancy Drew, MIB, Pirtle, Mirage, Combination, Pastor Dodge, Sir Mix-a-lot (Irish Goodbye), Teacher’s Pet, Chioccetti, Soybean, Handsy (QIC)

CIRCLE OF TRUST/BOM:

Proverbs 19:3 – When a man’s folly brings his way to ruin, his heart rages against the LORD.

I’ve read that one of the biggest factors in whether kids grow up feeling loved by their parents and successful or not is that kids who grow up feeling loved and successful had parents who admitted mistakes and apologized. That’s all. We are not perfect. But if we are willing to humble ourselves and admit when we are wrong and seek forgiveness, it makes a big impact. Not only on our kids, but spouses, co-workers, friends, etc.

So – be humble enough to admit when you are wrong and say your sorry no matter how hard it is.

MOLESKIN:

I was reminded of the importance of always being ready this morning. I saw a message from Jail Bait this morning at 5am that his wife went into labor in the middle of the night and he would not make it for his VQ. So I had to throw something together last minute. Always good to be prepared and have some workout ideas for moments like this. And keep Jail Bait and his wife and baby in your prayers!

ANNOUNCEMENTS:

GrowRuck is this weekend! There are 2 PAID FOR spots available if someone wants them. Also, if you can’t do the Saturday night event, you can still join for some 2nd F Friday night or come to a bootcamp and GrowSchool Saturday morning. More info HERE.

 

Barracks Traditional Track Workout

THE SCENE: Humid, with a touch of heat.  75 degrees.  The ROTC folks just added to the heat index.

F3 WELCOME & DISCLAIMER:  Disclaimer given with enthusiasm.  Stressed the importance of stretching before and after as the workout consisted of track sprints.

WARM-O-RAMA:  
1/2 mile warm-up around the track.

THA-THANG:
Core:

  • 100 crunches; 50 Left side, 50 right side
    • counting off in an odd/even cadence (Q says odd numbers, PAX calls out even)
  • Partner up; 50 throw legs each.  Partner 1 stands over 2 as he lies flat on back holding legs up at 90 degrees, Partner 1 throws them straight down, or down to one side or the other x 50.  switch
  • Stretches in odd/even cadence.  Targeted hamstrings
  • 100 yd butt kicks, 100 yd high knees

Sprint Workout:

  • 2 groups (fast/faster), 800 yd sprint (1 min rest), 400 yd sprint (30 sec. rest), 200 yd sprint (15 sec. rest), 100 dash.  Group Faster did an extra 100 yd sprint to catch Group Fast at the start.
  • Lunges, 200 yds
  • 1/2 mile cool down

MARY:
No Mary, core work at the beginning covered.

COUNT-OFF & NAME-O-RAMA
16 PAX (No FNGs), Crayfish, Teachers Pet, Snookie, Four Eyes, Shoestring, Toms, Handsy, Pirtle, Yardsale, Bookworm, MIB, Mirage, Tomb Raider, Sir Mix A Lot, Doc Hollywood, ISS

CIRCLE OF TRUST/BOM:
Rev. 12:11  ‘They overcame him with the blood of the Lamb and the Word of their Testimony, they did not love their lives so much as to shrink from death.”

Men, as believers we should fear no darkness.  Reach out to those in need.  Come forward with needs, realy on a friend.  Challenge and encourage one another.

Death has lost, victory is won for those whose Lord is Jesus the Christ.  So we lay down our lives, as ‘our’ lives are no longer ours.  He has given His life for us, bought us for a price, and now we no longer live but He lives in and through us.

We should not shrink from death as we should not love our lives but seek to glorify the One and sacrifice for the lost.

MOLESKIN:
We missed out on the “Sprint the Straight aways” section of the workout that would have really pushed us.  Not a dry patch of skin between any of us as we were soaked from head to toe.  The brief return to Memphis summer was not welcome after being spoiled all week.

The PAX successfully avoided all ROTC candidates as we ducked and weaved through many.

ANNOUNCEMENTS:
3rd F opportunity was announced for tomorrow (Saturday, 15th).  GrowRuck12 next week.  Join us for 2ndF at Carolina Watershed Friday night 7-10pm and a Dredd/Slaughter beatdown Saturday morning 7-8 at ECS, Cordova.

Old Forest Backblast 9/12/18

THE SCENE: mid-60’s, light drizzle, cloudy. Lots of random cars in the parking lot. Later discovered it was probably another boot camp style workout near by. Probably wasn’t free. Definitely wasn’t F3.

F3 WELCOME & DISCLAIMER

Did it.

WARM-O-RAMA:

  • SSH (IC) – 25
  • Windmill (IC) – 15
  • LBAC (IC) – 20

THA-THANG:

11’s with Carolina Dry Docks + Breakdance Irkins (on picnic benches)
Start with 10 CDD’s in the middle of parking lot near shovel flags.
Run forward to north end of parking lot, bear crawl through grass to long picnic tables (~10 yards)
Perform 1 Breakdance Irkin using the benches of the picnic tables (incline merkin, up to plank, raise right arm to sky, another incline merkin, up to plank, raise left arm to sky = 1)
Crawl Bear back through grass, then backwards run through parking lot back to startex near shovel flags.
Next round – 9 CDD’s, 2 Breakdance Irkins…
Once finished with 11’s: Partner plank shoulder shruggs + Wheelbarrow
Partner up
Partner 1 in plank position, Partner 2 grabs ankles of partner 1 and performs 10 shoulder shruggs.
After shruggs, Partner 1 wheelbarrow “walks” forward (2 “steps” with hands = 1) x 10.
Flapjack and repeat. Each pair got through this 2-3 times.
Since we had odd numbers YHC just did a bunch of derkins and bear crawled around the parking lot.

MARY:

  • Crunch Jacks (IC) – 25
  • J-lo (IC) – 10
  • Flutter Kicks (with slow down in the middle) (IC) – 15
  • American Hammer (IC) – 20
  • 6 inch leg hold off ground – 30 seconds

COUNT-OFF & NAME-O-RAMA

9, No FNG’s – MIB, Sir Mix-A-Lot, Chioccetti, ISS, TLC, Doc Hollywood, Mirage, Trojan (Irish Goodbye), Handsy (QIC).

CIRCLE OF TRUST/BOM:

As I participated in the 9/11 stair climb at the Ruins yesterday, YHC reflected on my own willingness to enter into risk / hard things for the benefit of others. As we reached the metaphorical floors at which firefighters would have started to see fire in the WTC, I asked myself – “Would I have gone on? After already having climbed maybe 1,500 steps with heavy equipment, knowing that there was certain danger ahead, likely death, would I have pressed on to rescue others?” I was already so exhausted from merely walking up and down steps at Tom Lee Park with a ruck on my back and the cool Mississippi River breeze blowing on me. How much harder would it have been to be in the shoes of those firemen that day. I felt a conviction – I don’t know if I would have had the courage, bravery, drive to continue on and do that. Maybe I would have run the other way to save myself. I don’t really know. Regardless, I know that it is much easier for YHC to pursue my own safety, comfort, leisure than to sacrifice that for the sake of others day in and day out. While moments to be brave and run towards risk for the benefit of others in moments like 9/11 are rarely seen by most people, we all face daily opportunities to sacrifice for the benefit of others. I think the only way to truly be prepared for the big moments is 1) to practice sacrificing in small ways for the benefit of others every day and 2) to recognize what has been done FOR you. As a Christian, I look to Jesus. There’s no greater example of someone leaving comforts and entering risk for the sake of others.  2 Corinthians 8:9 says, “For you know the grace of our Lord Jesus Christ that though he was rich, yet for your sake he became poor so that you, by his poverty, might become rich.” I challenged all of us to no just think about all we need to do to be brave, but rather to reflect on that – what has been done FOR us to find our courage and bravery in the face of challenges. And to look for small ways every day that we can sacrifice our own comforts for the benefit of others in response to what has been done for us.

MOLESKIN:

I love working out with all these HIM. We’ve got a great AO at Old Forest because the guys that post show up, work hard, and bring tons of encouragement. T-Claps to some of our newer guys who are showing up and pushing through the pain to get better.

And – I was so confused when I showed up to Old Forest to find 8-10 cards parked in front of the pavilion (one, because I was early and two, because our F3 crew normally parks on the south side of the lot closest to the playground). During warmorama we noticed several small lights (cell phone flashlights?) emerging one at a time near the forest. They gradually congregated near the arch entering the park trails and we heard lots of giggling, some shouting, and later some music. They remained until we were nearly all gone and started coming back to their cars one by one as we were wrapping up. Really strange!

ANNOUNCEMENTS:
Service opportunity in South Memphis this Saturday. Check with Chioccetti for details. Check Pre-Blast for any other announcements.

Squats, Squats, Squats

THE SCENE: 65 degrees of impending gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x20
Daisy Pickers IC x15
Daisy Sliders IC x12
IW IC x15
Hillbilly’s IC x15
8ct Burpees IC x10
Squats OYO x15
THA-THANG:
Mosey to the Gazebo
Squats OYO x15, for form
Squats OYO x15, for depth
Squats OYO x20, arms overhead
Single Leg Squats OYO x10, ea. leg
Merkins IC x10
Squat + Step Ups OYO x20, for Four Eyes

The Playlist (10 Sets – 90 second/set)
https://soundcloud.com/chad-bennett-10/sets/the-old-forest-september-10

1 Set = Sprint 25 yds, 10 LBCs, 5 Merkins, 10 Squats, Sprint 25 yds
PAX responsible for bringing Sue on sprints
Augmentations
Set 1 – standard
Set 2 – standard
Set 3 – standard
Set 4 – 10, 10, 10
Set 5 – YHC took a Sue rope from PAX
Set 6 – 10, 10, 15
Set 7 – 10, 10, 15
Set 8 – 15, 10,15
Set 9 – 15, 10, 15
Set 10 – 20, 20, 20, No Ropes

MARY:
Peter Parkers IC x10
CDD + Pickle Pounders IC x6
4-ct Flutter Kick OYO x50
COUNT-OFF & NAME-O-RAMA
16 Pax (2 FNG). Welcome Combination & Huggies (we already have a Depends).
Book it, Handsy, Sloppy Joe, Sergeant Minor, Pastor Dodge, Mirage, Jail Bait, ISS, Chioccetti, Four Eyes, Bookworm, Sir Mix-a-Lot, Hitch, Combination, Depends
CIRCLE OF TRUST/BOM:
F3 is great for promoting brotherhood and accountability. YHC urged PAX to find 1-2 other men to dig deeper with on a personal level. Checking pride and jealousy at the door, share financial plans, relationship conflicts, talk about sex, parenting, doubts, your secret joy in watch the Great British Baking Show. Privacy is just soil for sowing sin. The Devil lies to us in private. But when God speaks, it is often in the voice of a brother.

MOLESKIN:
Nobody liked 8-ct Burpees but people have to complain about something. It took 3 sets of squats to get the amount of groaning I was looking for, so that’s something. T-CLAPS to Sir Mix-a-Lot for Merkining through the pain. Sue is losing some weight. Bookworm is really fast at LBCs. Shoestring’s Backblast looked nasty.

ANNOUNCEMENTS:
Tuesday 9/11 – 5:00AM Meet  at the Ruins for Memorial 9/11 Stair Ruck
Saturday 9/15 – South Memphis Home Clean-up: Check Slack @Chioccetti
9/21-22 – GrowRuck12 still has spots open

Ruined by TP

THE SCENE: Other than the sights and sounds of the Mighty Mississippi, it has to be one of the best AOs in town to get a nice refreshing breeze.
F3 WELCOME & DISCLAIMER:Welcomed & Disclaimed
WARM-O-RAMA:
SSH IC x 30
Daisy Pickers IC x 20
Imperial Walkers IC x 20
Windmills IC x 20
Fwd Baby Arm Circles IC x 8, Make it bigger x 8;
Rvrs Baby Arm Circles IC x 8, Make it bigger x 8.

THA-THANG:
Started out by showing an idea picked up by posting in Columbus, Ohio w/ a tweak: In the parking lot, PAX had 30 Seconds to achieve 5 Burpees OYO x 12 (faster you finish, the more rest you get; which was typically 15-16 seconds for YHC)

  • Moseyed to steps, took right down the path along the bluff to the top of the stairs. Planked til all in; then w/ everybody back ->  shoulder taps IC x 20
  • Mosey down steps chatting w/ a neighbor, ideally someone you don’t know well w/ two questions – ending at base of Beale Street Landing.
    • 1.) Scale of 1-10: How much do you love burpees?
    • 2.) What refueled you over the labor day weekend?
  • ELEVENS!
    • Facing southward the whole time for a round of 1 Big Boy Sit Up, backpedal two lightposts, 10 Squats, run downhill to do 2 BBSU, backpedal up for 9 squats, so on and so forth….finish w/ 10 BBSU-backpedal-1 squat.
    • PAX joined in to finish with others who were still going. Everyone finished at top of hill planking until all in.
  • Bear Crawled down to the first light post.
  • Moseyed to base of the bluff
  • Had time for 2 Bluff Sprints before moseying back to Startex

MARY:
Didn’t really have time for her; but PAX did flutter kicks & gas pumps (IC x 20) waiting on the six at top of stairs near Startex.

COUNT-OFF & NAME-O-RAMA
16 (1 FNG – TLC)

CIRCLE OF TRUST/BOM:
YHC told guys to buy into the brotherhood of F3; spoke to the mission of f3 being to bring guys together to not only do tough things together like we experience in the workouts, but to sharpen one another and be there for others amidst job loss & family loss and the dealings of life we all have.

MOLESKIN:
Really wish we had more time left for more hill sprints. YHC may have not been asked to Q again had we more time.

ANNOUNCEMENTS:
9/15 -> Betty Isom House Cleanout in South Memphis w/ Chiochetti, Four Eyes, Teacher’s Pet.

The Hare Ventures to the Forest

THE SCENE:  Entered ye Old Forest around 5am to find others had already ventured off on a ruck, (4:30 is early for lagomorphs – we are crepuscular after all) however, this bunny decided to do a 25 minute ruck on my own but stick to the outer edges of the park as bunnies have many natural predators………Temp – a manageable 78ish
F3 WELCOME & DISCLAIMER: Not a professional, modify as necessary, yep covered all the basics (did it twice as FNG arrived midway through warm-o-rama) including reading the Mission of F3 which is:

Plant, grow and serve small workout groups for men for the invigoration of male community leadership

WARM-O-RAMA:

  • SSH IC x 15
  • IW IC x 15
  • LBAC Fwd IC x 15
  • LBAC Bwd IC x 15
  • Hillbillies IC x 15
  • 1/4 mile mosey down the path and back (stop at path and plank until all in, then go back to startex)

THA-THANG:

Double 4 Corners

  • Corner #1:  10 burpees – short bear crawl to Corner #2
  • Corner #2:  10 burpees + 20 merkins – long bear crawl to Corner #3
  • Corner #3:  10 burpees + 20 merkins + 40 LBC – short bear crawl to Corner #4
  • Corner #4:  10 burpees + 20 merkins + 40 LBC  + 80 squats – long bear crawl back to Corner #1

All exercises done OYO.  Once you bear crawl to next corner, do alternating shoulder taps until all in so PAX always start together.

I had another circuit planned but looking at the time, that was NOT going to happen so we did this instead

CRAB WALK INCHWORM

  • All line up in a straight line in crab walk position
  • PAX at back of the line crab walks to the front
  • Once they get about 1/2 way, the next PAX begins and crab walks to the front, etc… until we have done 1 rotation through
  • Soooooooooo that did not take as long as I thought it would so we reversed position and proceeded to do the

BEAR CRAWL INCHWORM

  • All line up in a straight line in plank
  • PAX at back of the line bear crawls to the front
  • Yell NEXT upon arrival to front
  • Next PAX bear crawls to the front, etc… until we have done 1 rotation through

MARY:

  • Flutter Kicks IC x 15
  • Baby Makers IC x 16
  • Pickle Pounders IC x 10
  • Freddie Mercurys IC x 16
  • Hello Dollys IC x 16
  • Jane Fondas IC x 10 each leg and it was TIME!!!!!!!!

COUNT-OFF & NAME-O-RAMA
20 PAX (1 FNG – Sloppy Joe)

Bottomless, Teacher’s Pet, Park Bench, Sloppy Joe (FNG), Doc Hollywood, McDowells, ISS, Mirage, Book It, Chioccetti, Jailbait, MIB, Pirtle, Sir Mix-A-Lot, Pastor Dodge, Blart, Sergeant Minor, Dewey, Handsy, Rabbit (QIC)

CIRCLE OF TRUST/BOM:
YHC has thought a lot lately about this song he heard on the radio a month or so ago called “Dream Small” by Josh Wilson.    So he did some research and wanted to find out what the inspiration for the song was.

First, YHC read part of the song with the PAX:  full lyrics along with the song can be found here:  https://genius.com/Josh-wilson-dream-small-lyrics

It’s a momma singing songs about the Lord
It’s a daddy spending family time
That the world said he cannot afford
These simple moments change the world
It’s a pastor at a tiny little Church
Forty years of loving on the broken and the hurt

These simple moments change the world

Dream small
Don’t bother like you’ve gotta do it all
Just let Jesus use you where you are
One day at a time

Live well
Loving God and others as yourself
Find little ways where only you can help
With His great love
A tiny rock can make a giant fall
Dream small

It’s visiting the widow down the street
Or dancing on a Friday with your friend with special needs
These simple moments change the world

Then YHC read an excerpt from Josh Wilson on what the song means to him.

Think about tomorrow. Today. What we can do to make someone’s day better. How what we say can either encourage someone or make a dent in it. There is no neutral- it is either one or the other

YHC then shared how there is nothing wrong with big dreams but it is the day to day where we can make an impact which may or may not lead to bigger dreams/ things.  We can and should make an impact at home, work, with our spouses, children, friends, co-workers – whoever God puts in our path each and every day.

As the song says:

Keep loving, keep serving
Keep listening, keep learning
Keep praying, keep hoping
Keep seeking, keep searching

Keep pressing on – it may seem like it is small and it doesnt matter, but it matters to God and it matters to those around you.  Even if you dont think you are making a difference in someone’s life, you are – you have a choice each day – to choose to encourage someone or make a dent – choose wisely

MOLESKIN:
Have posted at Ye Old Forest several times but it was a my first time to Q.  Loved being in Midtown with a great group of HIM.   

On our 1/4 mile mosey, there was much mumblechatter once we got to the path and turned around:  “we came all the way down here for nothing”   ha ha!  We never do anything in F3 for “nothing”  The PAX faithfully followed YHC’s lead even if they were “confused”

After the Double 4 Corners circuit, I heard a few suggestions on what we could do next but little did they know I already had something planned just for this occasion!!!!   Note to all Qs and a reminder to myself – always have a back up plan or be able to modify on the fly because sometimes things take longer than you expect

Pirtle was very competitive on both the crab walks and bear crawls – very impressive!

ANNOUNCEMENTS:
GrowRuck is September 21-23

Prayer Requests

  • JailBait’s M’s pregnancy
  • Pastor Doge’s friend Alex
  • Sergeant Minor’s new job at Chipotle (go see him)
  • Teacher’s Pet’s brother’s job search
  • Cowbell’s job search
  • Bottomless’ daughter’s trip to the dentist

 

Risky run through the OF

THE SCENE: 79 degrees, 80% humidity, no breeze to speak of but not as hot as some summer mornings
F3 WELCOME & DISCLAIMER  
WARM-O-RAMA:  

Side Straddle Hops x 30
WindMills x 20
Hill Billy Bayou (Hill Billies Crayfish style)  OYO
Imperial Walkers in a circle
Little Baby Arm Circles x 20
Merkins x 20

THA-THANG:
We tried to wait for the sun, but since it wouldn’t show we moseyed through the dark Old Forest (on a paved path there was really nothing to be scared about) for about a quarter mile
Hold Plank until all in
Merkins x 25 IC

Continued Mosey for about another quarter mile.  We hung a right to make a circle back to start.
Al Gore until all in
Rapid-Fire Squats x 25

Kept on Moseying for another quarter mile.
WWI Sit-ups x 30

You guessed it, we continued to run.  This time we made it back to start and
Held Plank until all in
Merkins x 20 IC

Since we were starting to see some sunlight we next went off-road to the limestone path.  After about a quarter mile we held
Al Gore until all in
Rapid-Fire Squats x 20

Seeing that the PAX was thirsty and that our eyes had adjusted to the dim light, the Q turned left onto a dirt path and cut through the woods towards a water fountain.  Many doubted that the Q knew where he was going but alas after pausing in plank part of the way through to wait for the six, we marched on and found the fountain of water and a much brighter limestone path to take us home.

Some sprinted, others ran, and still others jogged back to start.

MARY:
Mountain Climbers until all in
Iron Cross for about 2 minutes

COUNT-OFF & NAME-O-RAMA
20:  Book it, Teacher’s Pet, Toms, Mighty Joe Young, MIB, Handsy, Shoestring, Pirtle, Carmen San Diego, Mirage, Trojan, Sir Mix-a-Lot, Meatball, ISS, Chaffeur, Crayfish, FNGs:  Park Bench, Bubbles, McDowells
CIRCLE OF TRUST/BOM:
We tend to set up routines and go with the crowd to maintain comfort and stability and to feel like we are in control.  The challenge is to break out of our comfort zone and do something risky today.  One idea is to suddenly lay down on the ground in a public place for about 10 seconds.  Someone may ask if we’re ok and we just respond that we are taking a rest.  This simple act of doing something out of the ordinary that is generally not acceptable by the crowd can prepare us for doing bigger things, taking more significant risks in the future.  God often calls us to be courageous, to do something beyond our experience and resources.  Are we ready?  Am I practicing bravery and living dangerously so that when God calls I will be prepared?

MOLESKIN:

Going Both Ways on Burpback Mountain

Date: 08/23/2018

AO: The Ruins

QIC: Gus

Conditions: 66F and humid – delightful

WELCOME

DISCLAIMER

Warm-o-Rama
SSH IC x 10
Daisy Pickers IC x 10

* mosey to Beale Street Landing *

DOUBLE BURPBACK MOUNTAIN—GOING BOTH WAYS
Partner up.
Partner A executes burpees while Partner B ascends the hill Bernie Sanders-style.
When Partner B reaches the top of the hill, he executes Side Straddle Hops while Partner A ascends the hill Bernie Sanders-style.
Both partners descend the opposite side of the hill together, running forward.
Repeat, but reverse the order of partners each time, until the pair performs 200 total burpees.

* mosey back to SP *

Circle of Trust
Count-O-Rama: 12
Name-O-Rama: Bottomless, Handsy, Jail Bait, MIB, Toms, Teacher’s Pet, Sir Mix-a-Lot, Crayfish, Chiocetti, Proton (F3 Knoxville), Mama’s Boy, Gus | FNGs: N/A
BOM:  If you always give 100%, it’s always going to be hard.

Moleskin: I’d been dreaming of this workout since the day I moved back to the Bluff City. It was a great morning, and I can’t wait to get back to The Ruins again soon.