And the CMU Champion Is…

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER:

Disclaimed. Welcomed. Gave F3 Mission and 5 components to each workout.

WARM-O-RAMA:

  • SSH IC X25
  • Imperial Walkers IC X25
  • Merkins IC X10
  • Overhead Arm Clap IC X10
  • Forward Arm Circles IC X10
  • Reverse Arm Circles IC X10
  • Colt 45 OYO
  • Overhead Press w/CMU IC X10

THA-THANG:

CMU MUSCLE FAILURE COMPETITION

Rules: The CMU must remain above your head at all times. PAX could bend their arms above their head, but not to the extent that the coupon is behind, in front of, or resting on their head. The CMU cannot touch any other surface than one’s hands. If it touches anything other than the hands, that PAX loses. If the PAX fails to keep the CMU above his head, that PAX loses. The winner was the last PAX with the CMU above his head. Once out, PAX would continue with the exercises until the competition ended.

Begin:

  • Squat IC X10
  • SSH IC X10
  • Flutter Kick IC X10

Mosey

  • Wall Sit
  • Squat IC X???- At this point only Tremor and Beetus remained. With Beetus hardly sweating at this point, Tremor realized the inevitability of his defeat and lowered his CMU, allowing Beetus to walk away as the First F3 CMU Muscle Failure Competition Winner of the World!!!

PAX moseyed to playground with CMU and 50 pound bag.

PAX circled up around monkey bars with their CMUs. In a rotating fashion, one PAX would throw the 50 pound bag over the monkey bars twice while the rest completed Colt 45s. After all PAX completed 2 throws we repeated this exercises with CMU Merkins and Overhead Press.

Mosey

MARY:

Moving Dying Cockroach – PAX moved a distance of approximately 10 yards from the Dying Cockroach position across the rubber surface. Hands and feet were not allowed to touch (with the exception of repositioning slightly). We moved on our backs 10 yards down, and then 10 yards back.

LBC IC X101

Flutter Kicks IC X50

Mosey to flag

Toe Touches OYO X10 per side

COUNT-OFF & NAME-O-RAMA

7. Chyna, Tremor, Sonic, Beetus, Gun Show, Speedy, Grimace (on Q)

No FNGs

CIRCLE OF TRUST/BOM:
It’s easy to be cynical when things don’t go your way. Even when you have a good excuse to be cynical, snarky, or salty, how you perceive the challenge ahead of you makes all the difference. Don’t look at the obstacle, look at the challenge.
MOLESKIN:
Moving Dying Cockroach may be a new favorite of mine. Will need to refine the instructions, but it’s an ab burner.

This was a tough workout mostly because we focused on back, shoulders, and abs – things we don’t hit as often.

ANNOUNCEMENTS:
Sonic on Q this Friday.

Independence Day Convergence

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

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

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

We then spelled “America” with:

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

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

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

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

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

Mosey to flags.

EndEx

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

Talked about this grievance from the Declaration of Independence:

Grievance 19[edit]

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

Summary[edit]

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

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

The text of the bill contained the following:

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

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

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

MOLESKIN:

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

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

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

“I’m already down here,….. So what’s one more” – roomba

THE SCENE: shorts weather, sticky. Alot of people at the park this morning. Looks like some paid actors tossed together a dinky workout group on the tennis courts. We gave them a wide berth this time just to not embarrass them. Holes and poles were present. Sonic arrived and promptly ran a mile, then another during plc. #100
F3 WELCOME & Disclaimer. Given
WARM-O-RAMA:

IC ssh x 20, hillbillies x 15, daisey pickers (slooooooow) x 10, arm circles x 20. Ditched last movement cause my knees hurt…. Poor boy
THA-THANG:
Alot of cheekieness from the annexians this weekend. Flag shenanigans, mumble chatter galore. Chirped up early enough for me to modify my wenkie for this morning. Thanks to grimace – merkins, gun show – a run, rabbit (no show) 8ct body builders, choker (no show) Tony hawk somethings.

Merkin mile, quick pace. Lots of ehing going on during the jog. Each 1/4 we paused for 25 merkins and some card flips. A 5 or less had 5 reps added to it. Face cards = 15, aces 20, joker dealers choice 50

  • Spades – 8 count body builder (47 total)
  • Hearts – jump lunge (62 total)
  • Clubs – Carolina dry docks (91 total)
  • Diamonds – Tony hawk squat jumps (54 total)

MARY:
Knees felt better after our mile so jump squat holds till time. This should be in every workout. It’s brutal
COUNT-OFF & NAME-O-RAMA
6 pax, roomba, grimace, sonic, gun show, tremor, Speedy (aoqic)
CIRCLE OF TRUST/BOM:
Disapointment sucks. See the opportunity not the obstacle.
MOLESKIN:
Thanks to the 6. Sonic did yell @ roomba and pushed everyone the last 1/4. Great job. Got some heavy 345 commitments! Onward men!
ANNOUNCEMENTS:
4th convergence

Borden at the Berm

THE SCENE:  Glorious June morning in Bluff City. Doesn’t get any better than this.
F3 WELCOME & DISCLAIMER

I have no relevant disclosures. Pax were disclaimed.
WARM-O-RAMA:

Daisy pickers IC 15, High Knees IC 25, Windmills IC 15, Big arm circles forward and reverse 10 each.
THA-THANG:
Mosey lap around the track.

Cones set up at approximately 20 yard distance. Bear crawl the distance, 25 squats, mosey back. Repeat for a total of 4 sets.

Crab walk the distance, bonnie blair’s 15 (1 is 1). 4 sets.

Lunge walk, mountain climber 20 (2 is 1) 4 sets.

2 sets of suicides.

MARY:

BBS IC 15

WWI situps IC 12
COUNT-OFF & NAME-O-RAMA
12 Pax (1FNG-Jake Brake); Tomb Raider, Yardsale, Beauty Shop, Bailout, Lipton, Gus, Little Jon, Sonic, Laettner, Puddle Jumper, Orange Julius (QIC)
CIRCLE OF TRUST/BOM:
No Reserve, No Retreat, No Regrets.

The words of Borden of Yale, a wealthy heir who gave up everything in order to reach the Islamic world. He passed away prematurely at the age of 25 from cerebral meningitis while studying Arabic in Egypt.

In our era of rampant consumerism the goals in life seem to be to collect as many things along our way in life. Borden already had everything and gave it all up. As Jesus says: who, when he had found one pearl of great price, went and sold all that he had and bought it. (Matthew 13:46)

A short synopsis of his life can be found here:

https://www.5minutesinchurchhistory.com/borden-of-yale/

Prayers for Little Johns Father on the renal transplant list. El Bano and his fiancé returns from Tanzania on Monday.
MOLESKIN:
Berm is a shining jewel in F3 Memphis. Thanks to Bailout and Lipton for keeping an eye on the six. Gus looked as though the highlight of the day was the opportunity to name Jake Brake.
ANNOUNCEMENTS:

See Slack. Lots going on.

Live and DIE by the SWORD at the Annex

THE SCENE:  A little humid, but forgiving. Grimace and Speedy are already sweaty and panting. Can’t imagine why.

F3 WELCOME & DISCLAIMER: Totally on time. Why would you ask? Repeated for Meter Maids (Or Roombas as they are known at the Annex). Speedy spent this time EHing a recent critic of the F3 Nation.

WARM-O-RAMA:
SSH IC x 20 (because we have rules)
Windmills IC x 20
Daisy Pickers IC x 20
Hillbillies IC x 20

Speedy kept doing Jawflappers

THA-THANG:
It’s revenge of the nerds time! More Dungeons and Derkins!
We mosey over to the east side of the parking lot near the 400m/quarter mile loop for the Sword Coast Relay. For those that still think Monopoly is an acceptable board game, The Sword Coast is a location in a popular D&D setting that’s positively brimming with adventure.

Nerds love alt text.

Our loop was just like that, but without all that pretty water, and with lots of ragweed and joggers.
Speaking of, our illustrious leader, Speedy, finally joined us for the explanation.

  • PAX Circle up and remember their spot in the order. We start with Gomer and go around the circle. (Place your bets on whether the PAX stayed in order).
  • PAX #1 rolls a 12-sided Exercise die (I found the good one. Miss me with that yoga die). He then runs clockwise around the loop, bearing THE BATON (Which was a NERF Sword. NERF OR NOTHING!).
  • PAX do the exercise the die winds up being. Difficulty ranges from “Water Break” to “20 Burpees”.
  • Once All In, PAX #2 rolls and runs Counter Clockwise, getting the sword from the previous PAX.
  • Once All In, PAX #3 rolls and runs Clockwise, getting the sword from the previous PAX, and so on…
  • After you hand off the sword, finish your loop and return to the circle and recover until the next roll.
  • As with the last D&D Q, all PAX have the ability to reroll one of their own rolls once that morning. 

The interesting twist with the reroll this time is that you don’t have to do the exercises, so you can reroll to try and make it harder or easier on your fellow PAX. Tunes were started and we were underway! Gomer rolled a 20 Burpees straight away and completed the loop before we could finish, like a boss. The first round proceeded with minimal shenanigans. Everyone chanted for Water Break and we all experienced disappointment as a family. Everyone hung in there for lots of jump lunges and jump squats.

In the second round, I witnessed Grimace go out of turn. Mark it folks. Civility died in the Annex at 5:57AM. For Shame. Not long after Speedy finally rolled the first “Water Break”, He then tipped it over to change it to 20 burpees, and ran off like we wouldn’t notice that.

Speedy’s Stealth check: 4 (Broad daylight, and like 6 people staring straight at him)
PAX Perception check: 30+ (Again, we watched you do it, dude)

Gun Show tossed it up to make up for that chicanery and we got a Water Break, which translated to a 20-count. Sonic and Tremor did the burpees anyway. I think they take burpees as a free action. Beasts. Speedy on the other hand is obviously Lawful Evil. By the last rounds, order was mostly forgotten, but good laughs and mumblechatter was had.

Everyone went about 3 or 4 loops. I figure the sword was carried about 3.5 miles in total. Good job PAX. Get you some of Speedy’s Potion of Jitteryness.

MARY:
Flutterkicks IC x 20
LBCs IC x 20

COUNT-OFF & NAME-O-RAMA – 9 PAX
Gomer, WannaCry, Tremor, Sonic, Grimace, Speedy (AOQ), Gun Show, Pronto Pup,  Roomba (QIC)

CIRCLE OF TRUST/BOM:
Accidentally keeping with the theme, I talked about Treasure. Matthew 6:21 says “For where your treasure is, there your heart will be also”. It is crazy easy to say you support someone or something, but that is nothing unless you are putting time, energy, and/or expense into it. I am so proud of the F3 community as we take care of each other, especially during the floods a few weeks back. I felt I was preaching to the choir because every one of them takes this seriously enough to put sweat and time and planning into this. I told them to evaluate where their brethren place their treasure to find out what they are actually serious about.

Prayers for Pronto Pup’s friends that are terminal, for traveling PAX, Frosty’s M, Rabbit’s job, and all else unspoken.

MOLESKIN:
The Slack channel has been abuzz with rules lately, and today we fudged our way through my set of rules, but still had so much fun, in spite and because of it. I was happy to see WannaCry back out there. His quote on Slack said it all. It’s not motivation. motivation is fickle. It’s discipline that keeps us coming. I missed having Pronto Pup out there, and wish him luck on his VQ at the Levee. Can’t remember much about the mumblechatter, except that they hate that Die. I love the die. I don’t have the heart to tell everyone to do 30 mountainclimbers. It does :). I’m glad to have Sonic stick around after for the summer. Can’t wait for the next session…er…Q. Think I’ll finally bring that dragon I’ve been saving. 

ANNOUNCEMENTS:
Convergence at Mothership on 4th of July. 6:30AM – 7:15AM. All other AOs are closed that day, so you need to get your freedom fix there. Grimace is on Q, which is no coincedence. Red, White, and Blue all mix to make a light purple.

Barney’s bday playground!

THE SCENE:  mid 60’s
F3 WELCOME & DISCLAIMER 

Pax were warned!
WARM-O-RAMA:

38 SSH, 38 merkins OYO, 38 squats OYO, stretch OYO, then mosey 1/2 mile
THA-THANG:
Pax divided up into two teams-6 on each

first team moseyed until team two was done with their circuit- about 6 minutes per team.

each pax perfomed reps at each station until all completed, pax squatted while waiting on their turn.

rinsed and repeated twice each team

  • farmers carry 50 yards- 50 lb dumbells
  • 50 yard lunges
  • 35lb sandbag cleans over the shoulder-10 reps
  • thrusters with 25lb dumbells- 10 reps

MARY:
pickle pounders per rabbit until endex- approximately 1 minute
COUNT-OFF & NAME-O-RAMA
12, Sonic, Speedy, Gomer, Gun show, Grimace, Pillsbury, Beard face, Tremor, Iceberg, Rabbit, Chuck E Chz, Barney
CIRCLE OF TRUST/BOM:
Matthew 5:13- ” You are the salt of the earth. But what good is salt if it has lost its flavor? Can you make it salty again? It will be thrown out and trampled underfoot as worthless.”                                              Salt is great for flavor.  Jesus was instructing his disciples to stand out and be different.  The Christian walk is foreign to the way the world lives and we are to stand out by being flavorful.  Salt also makes you thirsty.  We as followers of Christ should live in a way that makes people thirst for what we have inside.  Make disciples by living lives that make people thirsty then share Jesus whenever you can.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

“I’m going back to the Berm; they’re not this stupid.”

THE SCENE: It was good weather to do some work.
F3 WELCOME & DISCLAIMER: Disclaimed – Covered the Mission of F3, 5 components to each workout, and the F3 Creedo for our FNG.

WARM-O-RAMA:

  • SSH IC X 20
  • Hill Billies IC X 20
  • Arm Circles IC X 10 forward X 10 reverse
  • Squats IC X 10
  • Mosey

THA-THANG:

PAX took a station and performed the prescribed exercise at the station until the the individual pulling the tire returned. Each iteration lasted approximately 25-40 seconds. These were intended to be High Intensity Interval Training (HIIT), but PAX were instructed to modify as needed. There was a 10 count between stations after the tire puller returned, and then PAX rotated stations. The stations were:

  • 40 yard tire pull down and up a hill
  • Dips
  • Derkins
  • Clean and Press with 50 pound exercise sand bag
  • Single Leg Burpees
  • CMU Curls
  • Bench Step Ups
  • Battle Rope
  • SSH
  • Flutter Kicks
  • Plyo Pushups (Sonic killed these)

After 1 round, we mosey to a nearby hill and performed 11s with Merkins at the top and Squats at the bottom.

Moseyed back to the equipment and completed 9 of the 11 exercises in the series again before we moseyed back for MARY (probably should have just completed the last 2 sets and skipped MARY).

MARY:
LBC IC X 30
COUNT-OFF & NAME-O-RAMA
Speedy, Roomba, Sonic, Mardi Gras, Gun Show, Gomer, Beard Face, Pillsbury, Chuck E Cheese, WannaCry (FNG), Grimace (Q).
CIRCLE OF TRUST/BOM:
Told a story of a young man I was working with who just graduated high school, has fantastic test scores and GPA, but is facing homelessness before he starts college this fall as his mother is being evicted from her apartment at the end of the month. Talked about the Raleigh Egypt valedictorian who was homeless this spring, but graduated top of his class and received millions of dollars in scholarship offers.

There are many families living paycheck to paycheck here in Memphis. There are many families who don’t know if they’ll be able to pay the bills, rent, and pay for food next week. There are many families who just need some kind of support.

Find someone who needs your support and give them support. If it’s a widow at church who is lonely and needs someone to talk with, if it’s a young man who needs mentoring but doesn’t know where to turn, or if it’s a family who has just had their home flooded, give support to where support is needed. If you’re reading this, you’re likely already a HIM. You are in a position of influence. How are you supporting and influencing this community?

MOLESKIN:

Don’t be afraid to adjust your Q in the middle of the workout. I had too many arm/upper body stations back to back to back and decided to change one of the stations with a bench to a Step Up instead of Inclined Merkins.

This morning’s workout was tough. Stations are good in that PAX can modify the exercises depending on their desired level of intensity and the stamina they have which can be great for all levels of fitness.

WannaCry (FNG) posted this morning with Chuck E Cheese. He’s an IT/Cybersecurity/computer guy who kept pushing despite the suck! His merlot splash was also caught in Speedy’s GIF after this morning, so go watch that gem in our Slack channel.

ANNOUNCEMENTS:
Gun Show’s VQ is tomorrow at Arcadia. Do it.

Beast Week this week at The Levee!

That’s an Odd Place to put a Piano.

THE SCENE: 55 GLORIOUS degrees. Just shy of shorts weather.

F3 WELCOME & DISCLAIMER: Good morning. I’m Soulja Boy. Blah blah blah. Modify blah blah blah… whatever.

WARM-O-RAMA:

  • SSH x20IC
  • Daisy Pickers x10IC
  • 5 Burpees OYO

THA-THANG:

Pt. 1: CMUicides! A fusion of two things YHC loves (CMU exercises) and hates (Suicide sprints).

P1 AMRAPs the exercise while P2 does suicide sprints 10, 20, & 30 yards then flapjack. Complete 150 of each collectively

  • Offset Merkins x150
  • CMU Squats x150
  • Reverse Crunches x150

Intermish: The PAX were pretty smoked at this point so we took a little break to knock out YHC’s patent pending CMU Circle-O-Greatness!!.     :awe_yeah_lit: 

PAX on their six in a circle, shoulder to shoulder, facing outward, odds holding CMU. On YHC’s command begin passing coupons in the clockwise direction until our shoulders started to feel nice and toasty then reverse. 

Pt 2: Bearicides! This sucked. A lot. 

Bearcrawl 10 yards and crawlbear back. 20 yards then 30. Stop for 10 merkins at 10 yards, 10 BBSU at 20, and 10 flutter kicks at 30.

Total: 60 yds bearcrawl; 60yds crawlbear; 50 merkins; 30 BBSU; 10 flutter kicks

 

MARY:
CMU sit ups: Partner up. On your six facing each other and lock legs for stability. Begin performing sit-ups passing the CMU back and forth for like five-ish minutes until time ran out. 

COUNT-OFF & NAME-O-RAMA
Speedy; Tremor; Grimace; Gun Show; Gomer, Chuck E. Cheese; Sonic; Iceberg; Bailout; Soulja Boy (QIC)

CIRCLE OF TRUST/BOM:
A reproof goes deeper into a man of understanding than a hundred blows into a fool.  -Proverb 17:10

Challenge to the PAX: Be men of understanding.

MOLESKIN:
The Mumble chatter was as strong as one could expect from a bunch of dudes that couldn’t breathe. The Annex has the best PLC in the region the fellowship was top notch. 

The title of this BB has nothing to do with it’s content. Cobains.

ANNOUNCEMENTS:
Join YHC and Bailout for a super short 26.2 mile ruck at 1100pm next Friday night (6/21) starting at the Mothership location. The plan is to finish along side the Mothership pre-ruck and then post for the BC. 

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

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

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

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

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

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

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

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

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

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

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

Dolphin: The Task a person was born to do best.

Daffodil: The people-group each person was born to Serve.

D2X: The Task formed by the intersection of a person’s Dolphin and Daffodil.

exerts from the Lexicon. f3nation.com

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

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

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

Pyramid scheme at the Mothership

THE SCENE: 70s and cool, cloudy. Great ruckership with Daniel Tiger, Dawson, Topanga and Photoshop. 
F3 WELCOME & DISCLAIMER

Disclaimed
WARM-O-RAMA:

Imperial walkers IC 15, Hillbillies IC 15, Windmills IC 15, Overhead claps IC 15. Mosey lap around the parking lot. 

THA-THANG:

The original workout came from a Granola led BC at the Morg. Needless to say, no one finished it in 45 minutes. It seemed appropriate to try it again, this time with the attempt to complete it in a 60 minute workout. 


50 Burpees—run,  100 merkins—run, 150 lunges (2 is 1)—run,  200 squats—run, 150 lunges (2 is 1)—run, 100 merkins—run, 50 burpees. 

Each run consisted of a lap around he parking lot. 

Great Job Mudpants—only Pax who completed it in under 60 minutes. 

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
14 Pax; Lochte, Rainbow Warrior, Mudpants, Slicnut, Bailout, Orange Julius (QIC), Thundercat, Dawson, Photoshop, Sonic, Topanga, Beard Face, Chuck E. Cheese. Crossaint, 
CIRCLE OF TRUST/BOM:

Adapted from “Spiritual Depression” by Dr. D. Martyn Lloyd-Jones.

The Christian should know why he is a Christian. The Christian is not a man who simply says that something marvellous has happened to him. Not at ll; he is able and ready “to give a reason for the hope that is in him.” If he cannot, he had better make sure of his position. The Christian knows why he is what he is and where he stands. He has had doctrine presented to him, he has received the truth. This ‘form of sound teaching’ has come to him. It came to his mind, and it must ever start with his mind. Truth comes to the mind and to the understanding enlightened by the Holy Spirit. Then having seen the truth the Christian loves it. It moves his heart. He sees what he was, he sees the life he was living, and he hates it. If you see the truth about yourself as a slave of sin you will hate yourself. Then as you see the glorious truth about the love of Christ you will want it, you will desire it. So the heart is engaged. Truly to see he truth means that you are moved by it and that you love it. You cannot help it. If you see the truth clearly, you must feel it. Then that in turn leads to this, that your greatest desire will be to practice it and to live it. 

Prayers for the families of Germantown affected by the flooding.


ANNOUNCEMENTS:
See Slack.