1 rep, 2 reps, 3 reps, 2 reps, 1 rep

THE SCENE: Humid enough to get me sweating biking to the AO. Quiet otherwise at the Berm.
F3 WELCOME & DISCLAIMER:  Disclaimed.

WARM-O-RAMA:  SSHs x 50 IC.
THA-THANG:   Mosey’d over to the lacrosse field where YHC had set up 6 flagged lines spaced roughly 5 yds apart.

  • Beginning on the start line PAX sprinted to the first line, performed 1 rep of the prescribed exercise.
  • Sprinting to the 2nd line, performed 2 reps of the same exercise.
  • Sprinting to the 3rd line, performed 3 reps of the exercise.
  • Sprinting to the 4rth line, performed 2 reps of the exercise.
  • Sprinting to the 5th line, performed 1 reps of the exercise.
  • Sprint back to start line.  Rinse and Repeat with a different exercise.
  • Total of 9 reps.

Exercises (10) per round:  Burpees, Jump Junges (2=1), Merkins, Mt. Climbers (2=1), Carolina Dry Docks, 180 Jump Squats, Hand Release Merkins, Bobby Hurleys, Shoulder Taps, High Jumps.

Total Rounds completed = 4.  36 reps of each exercise.

MARY:   Boat canoe, American Hammer x 25 IC, Super man, J-Lo x 25 IC
COUNT-OFF & NAME-O-RAMA:  4 PAX (1 FNG*); Snookie, Beauty Shop, Charmer (FNG),  Tomb Raider
CIRCLE OF TRUST/BOM:   Frustration.

Take care not to allow your frustration to turn to anger.  A vicious cycle that traps us all from time to time.  I feel into it myself the night prior with my 2.0 ‘helping’ with math homework.  Take the time to break off the engagement, regroup, and refocus.

MOLESKIN:  low reps, short sprints, continuous movement keeps your heart rate up.  FNG had to leave early for the 2nd day in a row.  Suggested names if he would ever complete were: Ground Hog Day, Purgatory, Limbo, or Eternal FNG.  Gus names him Charmer the next day.

Snookie announced his engagment.  She said yes!! Congrats brother!!
ANNOUNCEMENTS:
Lock into a Shield lock.  Sign up for Whetstone.

Two Years Since

THE SCENE: What a scene! It’s definitely still Summer.

Two years ago today, I showed up to my first F3 workout at Sea Isle Elementary. I saw no cars as I approached the school. Upon passing the school and turning around, I saw a truck pull around back, so I followed. What I saw was a dozen or so men standing around in a dark parking lot in the middle of a tropical depression.

Irma had made landfall as a Category 3 hurricane in Southern Florida, then slowly churned through the state, into Georgia, across Alabama (hurricanes really DO hit Birmingham), and finally into West Tennessee. 

Around the same time Irma was making landfall, my friend Jared told me about a new workout group in Memphis. Our mutual friend Rob (AKA Granola) had been and told Jared about it. My fitness had been very inconsistent. I’d run or lift for a couple months, then stop. Ride a bike for a few months, then stop. I never really enjoyed any of it. Group fitness did not appeal to me, but nothing else was working. As an introvert, I had some apprehension about showing up in a dark parking lot, in steady rain, with a bunch of strangers. Jared had promised to be there, and indeed, he was, along with two other new guys. I got out, joined the circle, and tried to do what the Q said to do.

Today’s workout was heavily inspired by that workout, which happened to be Four Eyes’ VQ. I added some things, because we’re all a bit fitter these days, and I left some things out, because the ankle scratchers are still the worst. You can read more about that day here: https://f3memphis.com/a-virgin-q-in-whats-left-of-irma

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
During the Disclaimer, YHC noticed Four Eyes’ shoes were untied. YHC instructed Fourest to tie them while we all held plank. Once the shoes were tied, we took a quick mosey to the Sea Isle Elementary rear parking lot, where it all began. 

Toms: “You meticulously researched the original backblast, didn’t you?”
YHC: “You know it.”

SSH x20
Imperial Walkers x16
Windmill x10
Cotton Daisy Pickers x10
Four Eyes did “Split Straddle Hops”, but I don’t know what those are, so we skipped them!

MOSEY TO THE PLAYGROUND!!!!

Just as we were approaching the playground, one of Memphis’ Finest was checking out the area. At first, I assumed we’d been reported for being on the school lot. We’d been kicked out of there in the past, but that seemed like an awfully quick response time. He was shining his flashlight around. YHC and Photoshop approached him. 

Officer: “Have you seen a man and woman walking around?”
Photoshop: “No.”
YHC: “No, just a single female dog-walker.” 
Officer: “Alright, if you do, give us a call. Sorry to bother you all.”
YHC: “Sure thing, no problem.”

Such a gentleman. Even apologized for interrupting my weinke!

THA-THANG:
Partner up! Snookie and I teamed up (half of the 9/12 quadruplets). I don’t know how he did at this routine last time, but I know I sucked at it. Today, we knocked it out! 

B-O-M-B-S
Partner 1 started on exercises. Partner 2 ran to the dog park fence (RIP baseball!), executed a single star jump (shouting “I’m a star!”), and ran back. 
Burpees: 50
Overhead Claps (holding Al Gore): 100
Merkins: 150
Big Boy Sit-ups: 200
Squats: 250

During the merkins, a couple was approaching on the track. They had a dog or two. They never passed us. The Officer didn’t say anything about a dog, so we assumed it was not the fugitives.

There was some chatter about teeth brushing. I don’t know what that’s about. Everyone brushes their teeth!

Flutter kick until all-in. 

Next up, P1 executed 5 burpee box jumps (burpee in front of a bench, then jump onto the bench) while P2 flutter kicked. Flip-flop for 4 rounds total.

Mosey back to the shovel flag. Around halfway, we stopped for some shoulder taps.

Shoestring (I think): “No one does these anymore.”

MARY:
Alternated Carolina Dry Docks and wall sits. 
10 CCD, wall sit, 10 Overhead Claps
9 CCD, wall sit, 9 Moroccan Night Clubs
8 CCD, wall sit, 8 OHC?
7 CCD, wall sit, 15 Cherry Pickers (7 is too few!) (insert obligatory complaints about patterns from Gus)
6 CCD, wall sit, 16 Cherry Pickers to 0615

COUNT-OFF & NAME-O-RAMA
16 PAX, one Irish Goodbye

CIRCLE OF TRUST/BOM:
Sua Sponte Leadership – This is when a man leads “of his own accord.”

From the Q Source: “In F3, a Sua Sponte Leader is a man who has been freed to Lead. He is a Leader who exercises Individual Initiative (I2) by taking action in furtherance of his Group’s Articulated Purpose without specific instructions. He initiates Movement toward Advantage for his Group in the absence of explicit authority because he is that rare man who will Lead with or without another Leader to direct him. He is That Somebody.”

Are you That Somebody? There are plenty of opportunities to lead that way in F3. Are you leading that way at home – in your marriage, in your parenting? Are you leading that way at work? In your community? Stop waiting for orders and get to work.

We balled up, offered thanks to the Sky Q, and asked his blessing on our day. 

MOLESKIN:
During my first workout, I could barely get through the BOMBS routine. I was partnered with Jared (two FNGs should never be partnered together!), and he definitely did 75% of the reps. I don’t remember doing any burpee box jumps, so I assume I was just laying on the ground hoping to die. I didn’t, and in the COT, Jared was trying to get me named Bean Counter. When I said I was from Martin, Gus or Bruce or both suggested Soybean. Jared named himself Phat Pat somehow. Snookie got named Snookie cause he’s from Jersey. The other FNG was named Way Way Back because of station wagon road trips, I think. 

At F3, I’ve found what I was looking for in consistent fitness – the workouts are usually fun and the accountability keeps me posting. What I didn’t know about myself two years ago was how isolated I was from meaningful male relationships. Most of my best friends are men I’ve met in F3 in the last two years and the number of men I’m in relationship with has grown massively. That’s what really keeps me engaged and it’s been a huge encouragement for my life in general.

Today was fun. I enjoyed the company and the mumblechatter. Thanks to Photoshop for bringing coffee and doughnuts. Thanks for showing up. Keep posting!

ANNOUNCEMENTS:
VAPE tonight. VAPE forever!

Mod Mile

F3 MEMPHIS – 29 August 2019

THE SCENE:

AO: Bermuda Triangle “The Berm”

QIC: Geppetto

Conditions: 67°, 81% Humidity, a very slight hint of briskness in the air, as always, a perfect morning for a beatdown.

F3 WELCOME & DISCLAIMER

Appropriately Welcomed and Disclaimed

WARM-O-RAMA:

  • 1 Lap around Building
  • SSH IC X 20
  • Daisy Pickers IC X 10
  • Windmills IC X 10
  • 8-Count Body Builder IC X 8

THA-THANG:

Modified EMOM Mile (Run ¼ Mile, do 1x exercise circuit, repeat every ¼ mile, upon completion of the mile, repeat the circuit 2x)

  • 10 Merkins
  • 10 Tuck Jumps
  • 10 Jumping Lunges
  • 10 Burpees

Squat Circuit Pyramid: 1st Rd – 10, 2nd Rd – 9, 3rd Rd 8, etc

  • 10 Regular Squats
  • 10 Squat Jumps
  • 10 Tiptoe Squats

MARY:

  • Big Boy Sit-ups IC x 20
  • Hello Dolly’s IC x 20
  • Freddy Mercury’s IC x 10
  • Flutter Kicks IC x 10

COUNT-OFF & NAME-O-RAMA

8 (no FNGs), Tomb Raider, Snookie, Gus, Lipton, Yard Sale, Little John, Malco, (QIC) Geppetto

CIRCLE OF TRUST/BOM:

Current thoughts on Isaiah 26:3, after some recent readings and a sermon on the topic:

Isaiah 26:3 Thou wilt keep him in perfect peace, whose mind is stayed on thee: because he trusteth in thee.

A little deeper dive into the well-known verse looks at “perfect peace”, which in the Hebrew language is actually “Peace Peace”. The Hebrew language uses saying a word multiple times as a way to emphasize it. The other word I dove into is “stayed”, which intends to convey “leaning on, resting on, being supported, sustained”. So, my encouragement to myself and others is to experience the shalom that we all desire, and to get there by leaning, resting, etc on God. That implies spending great amounts of time with God.

MOLESKIN:

It is always nice to be in the gloom with the brothers. It’s been awhile since I Q’ed a workout, so there were some commands that were out of order. Nothing but love (or silent disdain) from the PAX. Command order was restored before the warmup was over. There were some complaints about lack of creativity, and the jumping lunges did start burning. I didn’t feel sorry for them though, just added a few jump squats.

ANNOUNCEMENTS:

None

Bears, Beets, Battlestar Galactica… No wait, Berm, Block, Bear-crawl, Blaster

THE SCENE: Pleasant temperature with high levels of H20 in the air. Kept everyone hydrated thankfully.
F3 WELCOME & DISCLAIMER Fully disclaimed
WARM-O-RAMA:

SSHx15 IC, Daisy Pickers x 10 IC, Squats x 10 IC, Shoulder complex stolen from Gus to get the shoulders warmed up for the cruelty to come.
THA-THANG:
Variation on Doracides:

  • Partnered up and grabbed 1 CMU per group. Mosey 1/4mile to the Berm or “Hillock” as Photoshop calls it, trading out carrying CMU with partner on the way. This was all the long distance running done for the day. Some men were happy but soon regretted it when the workout began… myself included. The Merkin mile doesn’t sound so bad after today.
  • Upon arrival we warmed up with 3 rounds of Blasters? (suicide runs). To clarify, we started about 5yds from the bottom of the berm and proceeded to sprint 5yds to the bottom of the berm, back, 10yds to the top of the berm, back, and 15yds over and down the backside of the berm and back to the start. This counted as 1 round. Meanwhile, partner PAX holds CMU straight out in front or above head until the runner returns. This was not only to warm up, but also to allow PAX to understand where each stopping point was located for future reference.
  • Once completed we began the real workout, a variation on the Doracide. PAX 1 would do bear crawl suicides over the berm while PAX 2 completed specified reps. As partnered teams PAX completed 100 thrusters w/ CMU, 200 LBC’s w/ CMU, and 300 Bicep Curls w/CMU. PAX were to face forward the entire bear crawl, which meant bear crawling backwards up the berm. Burned the glutes more than expected.
  • Mosey back to the parking lot (Thanks to my partner Puddle Jumper for the Irish Goodbye, left me to carry the CMU all the way back alone)
  • We arrived back at approximately 0613

MARY:
Only 2 minutes to spare so we did a minute of Flutter Kicks and a minute of Planks

COUNT-OFF & NAME-O-RAMA
14 PAX (1 Irish Goodbye – Puddle Jumper, 1 Willy Loman – Wilson from Cleveland) Laettner, Mayberry, Photoshop, Tomb Raider, Beauty Shop, Flatland, Snookie, Lipton, Decoy, Yardsale, UPS, Big Combo (VQ)
CIRCLE OF TRUST/BOM:
1 Timothy 4:8 “Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come”

We are taking care of our health and training physically, but we need to put just as much effort into our spiritual and mental lives as well. Those matter more in the long run and will benefit how we treat our families and those around us.

MOLESKIN:
Really enjoyed my VQ. Excited to see 14 guys show up and crush the workout. Ready to Q again!
ANNOUNCEMENTS:
9/2 is Labor day, bring 1-5 FNG each! Let’s grow this community!

9/6 is first official Iron PAX workout. Berm will have Iron PAX workouts every Friday from 0530-0615. SHOW UP

Merkin Mile with Antics

THE SCENE:  It was not raining and that was enough.

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH x 25, IW x 20, Hillbillies x 15, Daisy Pickers x 15, Forward Arm Circles x 15, Reverse Arm Circles x 15

THA-THANG:
Mosey to 1 mile path.
Complete 1 loop of the walking path performing 1 set of each exercise approximately every 0.20 mile.

  • Merkins x 20
  • Big Boy Situps x 15

Antics: Add some Bear Crawl and some Crab Walk to the run just for fun. Throw in 1 bonus set of Merkins and Big Boy Situps because we did so well.

MARY:

  • Freddy Mercuries x 20
  • LBC’s x 20
  • Daisy Pickers x 15
  • Two minutes of plank rotating between high plank, low plank and shoulder taps to help the time go by.

COUNT-OFF & NAME-O-RAMA
Upgrade, Photoshop, Snookie, Pop Tart, Mudpants, Big Top, FNG – Decoy

CIRCLE OF TRUST/BOM:
Patience and listening. To be effective at either one you probably need both.  For me its not always that obvious.  I am trying to exercise more patience and I have recently discovered that to do I need to improve in listening also.

MOLESKIN:
Next time we need to get two laps around the park in, and carry 1 CMU with us just to make it interesting (credit to Photoshop for mentioning CMU’s but not in that way).

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.

Sweat* 16’s

THE SCENE: Highly recommend getting to an AO early before the ruckus of mumblechatter interrupts the gloom.  You get to stargaze and think about stretching and hydrating.  Especially pleasant with a full moon perched on the horizon in mid-70 degree temps.
F3 WELCOME & DISCLAIMER:   doubled  down for the benefit of a few tardy PAX.  Oh crap, the sudden appearance of Mayberry after Warm-o-Rama prevented his disclaiming.  Mayberry, I am not a professional, you are not paying to be here, modify as needed.  Done.   Its documented now and counts.

WARM-O-RAMA:  Smurf jacks x 16 IC, Windmills x 16 IC, Hand release Merkins x 16 IC, Monkey Humpers x 16 IC, 180 Jump Squats x 16 IC, Balls to the Wall x 1 minute w/ Inverted Vertical Merkins
THA-THANG:
Quick mosey to the ‘gym’.  Partner work with pull up bars.  Partner 1 grabbed high bar.  Partner 2 got in plank position underneath and grabbed Partner 1’s ankles.  Partner 2 held dangling ankles of 1 while using core to elevate from ground.  Held as long as possible then switch.

2nd iteration; same as above with Partner 2 doing Mt. Climbers.

Alternating Ankle tap Burpees x 16 IC, Dips x 16 IC 

1/4 mile jog to the ‘hillock’.  16 rounds of  crab walk/bear crawl up and down the hillock.  Modified from crab walk uphill and bear crawl down to vice versa.

1/4 mile jog back to the gym.   Hill sprints up to the CMU area x 2.

MARY:   No ladies in F3.  They have FiA.
COUNT-OFF & NAME-O-RAMA
8 PAX, 0 FNGs;  Harbaugh, Bullwinkle, Mayberry, Hot N’Ready, Snookie, Little John, Lipton, Tomb Raider
CIRCLE OF TRUST/BOM:
M and I celebrate 16 yrs of marriage tomorrow.  

Love is a decision not a feeling.  Decide to be with the one and reject the many, each day.  Very thankful for 16 yrs with the love of my life.  Accelerate your relationship with your M via 1st accelerating your relationship with your Creator.  Encourage, support, and push your M to grow in her relationship with her Creator.  As you both grow in your 3rd F, you will also become closer.  

Remember, your M is hearing the same lies and even more lies from the oppressor as you are on a day to day basis.  Speak truth into her life and serve her sacrificially.  

Lots of divorce going on the past two weeks. Praying for miracles but put in the work as a leader of your M and ask the Maker to form you into a better husband.  

The problem with your marriage is you.  Own it, surrender, fix it with help from God and friends, and she will respond to radical life change like a bug attracted to a bug zapper (with God’s heart changing help).  

MOLESKIN:
Walk out with hands away from the wall to a 45 or greater angle for Inverted ‘declined’ Merkins.  

Partner Ankle Hold Plank Hangs have potential but need some help.  Harbaugh and Bullwinkle’s technique was the best as they stuck their head between the ankles wrapping their arms around the hanging partner’s feet.  From this position they were able to hold plank and perform Mt. Climbers.

Lined up for a 3rd Hill Sprint and tricked PAX by moseying back to the flag.  It’s good to push us to our breaking point mentally and physically then add a psychological reprieve from time to time.  

ANNOUNCEMENTS:   Prayer requests for Justin’s surgery (Snookie’s friend) and Andrew’s surgery (Little John’s 2.0).  Prayers for all the PAX and friends of PAX going through a divorce currently, may God show us a miracle through healed relationships.  

Anniversary workout this Saturday 7-8.  Help Meter Maid move furniture immediately following.  

Slingshot, Engage!

THE SCENE:

It was a BYOG kind of morning; Bring Your Own Gills, that is, for the 110% humidity, Real feel 92F; tail-end of a meteor shower overhead

F3 WELCOME & DISCLAIMER:

Welcomed and disclaimed

WARM-O-RAMA:

Adrenaline was pumping for VQ, can’t remember clearly, some combination of Michael Phelps, Arm Circles, and Daisy Pickers… I think.

THA-THANG:

  • SLINGSHOT:
    • Lap 1: Partner run; first PAX issued second PAX an exercise to be performed for 26 reps while first PAX jogged ahead; upon completion second PAX ran to catch up with first PAX and roles were reversed
    • Lap 2: Same thing with groups of 3; one PAX exercised while two PAX jogged; Photoshop and Ricky Bobby remained a group of two
  • SPIDER MONKEY:
    • Same groups of 3 from Lap 2, Photoshop and Ricky Bobby split to join other groups; while 1 PAX performed pull-ups, the rest of the group did star jumps, alternated until group achieved 62 total pull-ups

MARY:

1-minute low plank, 15-second break, 1-minute high plank, 10 (IC) WW1 sit-ups

COUNT-OFF & NAME-O-RAMA:

14 PAX: Cheesesteak, Groupie, Gus, Hot-N-Ready, Krueger, Laettner, Lipton, Mayberry, Mudpants, Petunia, Photoshop, Ricky Bobby (QIC), Snookie, Tomb Raider

CIRCLE OF TRUST/BOM:

It’s easy to move along like everything is ok. Maybe we’re trying to convince ourselves that everything’s fine, or we’re trying to hide. Perhaps we think we might be a burden to others if we open up too much. However, we are part of a tremendous group of guys willing to lock shields and shoulder our burdens with us. Whatever it is, big or small, bringing it into the light can help loosen its grip on us.

Concluded with prayer.

MOLESKIN:

Remember to bring scuba gear.

ANNOUNCEMENTS:

Snookie reminded everyone of the Anniversary Workout at The Mothership.

Climbing the ladder at the Mother of all Ships

THE SCENE: 75°F very humid, but nice overcast for the morning
F3 WELCOME & DISCLAIMER: Several FNGs today, went through F3 Mission Statement, F3 5 Points and the Credo.  Disclaimed, FNG BedPan showed up after, Disclaimed again, Ricky Bobby found us out in the field-Disclaimed.  Two FNGs joined us mid workout (Wise Guy & Sanka), both disclaimed and welcomed by HIM from the workout Pax.

WARM-O-RAMA:

  • SSH x25
  • Little baby arm circles x11 (oops)
  • Reverse little baby arm circles x10
  • Daisy Picker x15
  • Windmill x15
  • Imperial Walker x15
  • Hillbilly x15

THA-THANG:
Climbing the Ladder!

  • Mosey 150 yards (first stop very wet grass, due to sprinklers running recently)- only get wet once
    • Burpee x5 (All Ladder Exercises done OYO)
    • BBSU x10
    • Merkin x 15
  • Mosey 150 yards
    • Burpee x5
    • BBSU x10
    • Merkin x15
    • SSH x20
  • Mosey 150 yards
    • Burpee x5
    • BBSU x10
    • Merkin x15
    • SSH x20
    • Squats x25
  • Mosey 200 yards
    1. Burpee x5
    2. BBSU x10
    3. Merkin x15
    4. SSH x20
    5. Squats x25
    6. Shoulder Taps x30 (YHC peer pressured into making it 2=1, so that was tough)
  • Mosey 200 Yards to stages (For half time fun)
    1. Short Water break
    2. 30s of AMRAP Dips
    3. 30s of AMRAP Mike Tysons
    4. Then Partner work
      1. P1 Wall sits
      2. P2 Bear crawl from stage across ultimate Frisbee field to sidewalk, then back peddle back
      3. Then switch
      4. Rinse and Repeat
    5. 30s of AMRAP Dips
    6. 30s of AMRAP Mike Tysons
  • Mosey 200 yards (Back on the ladder)
    1. Burpee x5
    2. BBSU x10
    3. Merkin x15
    4. SSH x20
    5. Squats x25
    6. Shoulder Taps x30 (back to 1=1)
    7. American Hammers x35 (2=1)
  • Mosey 150 yards
    1. Burpee x5
    2. BBSU x10
    3. Merkin x15
    4. SSH x20
    5. Squats x25
    6. Shoulder Taps x30 (1=1)
    7. American Hammers x35
    8. Lunges x40 (1=1)
  • Mosey to Endex
  • MARY:
  • American Hammers till all In
  • WW1 Sit-ups x8
  • 30 second Plank
  • Pickle Pounders led by Bailout x8
  • Star Gazers for 15s till time ran out

COUNT-OFF & NAME-O-RAMA

27 Pax (6 FNG Welcome: Sanka, Ore Ida, Wiseguy, Joe Dirt, Stifler, Bedpan) O Positive, Potter, Hot-N-Ready, Chuck E. Cheese, Bailout, Speedy, El Bano, The Dude, Sideline, Rickey Bobby, Iceman, Ratio, Sleep Number, Mudpants, Snookie, Big top, Choker, Orange Julius, Beetus, Photoshop, Dawson (QIC (VQ))


CIRCLE OF TRUST/BOM:

Discussed a recent devotional on adventure, thinking of the big adventures that YHC and men everywhere envision.  Learned that despite dreaming of the big adventures sometimes the small opportunities for being courageous are what we need to look for and take on.  These could be helping someone, or having a needed conversation with a family member, friend, or work associate.


MOLESKIN:

At one point mid workout Photoshop told YHC that he was doing a good job, to which YHC replied “I think everyone hates this or is mad at me”  Photoshop “that means its good.”  Oh well, we continued on as scheduled!

ANNOUNCEMENTS:
Come out to Mothership next week for the 2nd anniversary

Berm or bust

THE SCENE: A cool but moist 69°

F3 WELCOME & DISCLAIMER: Yup

WARM-O-RAMA:
SSH IC X25
IW IC x20
Daisy Pickers IC x20
Small arm circles IC x10 (+ reverse)

THA-THANG:
AMRAP for 30 seconds each (5 rounds):
– Merkins
– Flutter Kick
– Carolina Dry Docks
– WWI Situps

Next, several pax will farmer carry dumbbells or two CMUs out and back 200 yards (total distance) – they will start and finish as a team. While those PAX are carrying, the rest will do AMRAP exercises while awaiting their return.

AMRAP exercises:
– SSH
– Monkey Humpers
– BBS
– Squats
– Alternating 5 Merkins / 5 Carolina Dry Docks
(repeat as needed)

We almost completed two full rounds before the bell rang at 6:15.

MARY:
Built into the WOD.

COUNT-OFF & NAME-O-RAMA
34: Bob Ross, Mudpants, Photoshop, Puddle Jumper, Big Combo, Krueger, Geppetto, Bullwinkle, Yard Sale, Beauty Shop, Lancelot, Miracle Ear, The Dude, Rage Quit, Gomer, Tomb Raider, Pillsbury, Topanga, Gun Show, Bailout, Chuck E Cheese, Searcy, Tree Hugger, Napster, Houdini, Choker, Snookie, Birds Are Real, Mardi Gras, Drifter, Big Top, Philips (FNG), Ice Man, Zima (QIC)

CIRCLE OF TRUST/BOM:
#f3counts – do the work; thrive, don’t just survive

MOLESKIN:
First time at the Berm and was QIC, lots of open space to do many terrible things…

ANNOUNCEMENTS:
Someone needs to get the Ghost Flag from the Annex – it can happen as early as tomorrow…