CIRCLE OF TRUST/BOM:
Encouraged the PAX to be selfless with their time, knowledge and resources. Don’t be afraid to let others get praise and encouragement. Spend your time pouring into others rather than hoarding what you have.
A lot of potential at this AO. Looking forward to what can be done here.
THE SCENE: 75 and muggy. A perfect summer morning. F3 WELCOME & DISCLAIMER Given. Perhaps a bit on the gloomy side.
Mosey to Campbell Rd THA-THANG:
PAX were divided into 2 teams and captains assigned.
Captains played rock-paper-scissors and winning captain was given a chance to switch teams (He did not).
Relay race down and back (~300 yard run).
Winners take a victory lap, losers 25 burpees
1710s (sorta like 7s, but you start with 17/10 reps)
Start: 17 Merkins/10 Bobby Hurlies, run 150 yards between every set
Teams are reassembled for relays (Team captain of losing team given a chance to switch teams – he did not).
Relay race down and back (~75 yard run)
Winners take a victory lap, losers 20 burpees MARY:
Flutterkicks x 20
Guantanamo COUNT-OFF & NAME-O-RAMA
11 CIRCLE OF TRUST/BOM:
Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him – James 1:12
I really appreciate the consistency and brotherhood F3 has brought to my life.
Prayers for Meter Maid! MOLESKIN:
Some good mumblechatter on the initial mosey, but not much after that. Winners may have had a bit on the victory laps (I wouldn’t know).
I was encouraged by two brothers in particular. Pronto Pup said “This is the fastest I’ve run in 20 years.” He was absolutely hauling, giving 100%. I was inspired by his effort. During the mosey back to startex, Captain O picked up the pace and rallied the PAX to join him in accelerating to the end. Stay in the fight!
F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 | 5 Core Principles
CIRCLE OF PAIN:
*SSH x 3 minutes IC (intervals of 1 minute/ea)
*MERKINS x 15 IC
THA-THANG: PAX assembled in a large circle. YHC knocked over JENGA with his left foot. *Insert loud sigh and gasp by the PAX*
YHC proceeded to pick up Cap’n Merkin (imagine, if you will, a Captain America Halloween candy bucket with an F3 sticker affixed to his forehead and the best ‘stache in all F3 Nation affixed above his lips) and dump out 52 playing cards on the pavement. *Insert 2nd loud sigh and gasp by the PAX*
Going clock-wise, 1 PAX at a time, each PAX would Bear Crawl to the mound of cards. Pick one card up and announce the Exercise and # of reps. He would Q the exercise (shared leadership) then once completed that PAX would Crawl Bear back to his spot in the circle. Repeat with remaining PAX.
*Number Card=the # on the card + 10=Reps
*Ace=100 Reps or whatever the card said
*Reps in ( )
Q=Monkey Humper (25)
6=Wide-Arm Merkin (16)
5=Standing Lunge (15)
J=Smurf Jack (25)
A=Arm Circle (100)
9=Low, Low Squat (19)
Q=Burpee (25)…then out of nowhere, YHC pulled a JOKER out and increased the reps by + 1=(26)
7=Monkey Humper (17)
K=Mtn. Climber (25)
9=High Plank (90 sec)
A=Calf Raise (100)
10=Lunge Walk (100 M)
8=Backward Lunge (18)
*Mosey: 2 laps around the building
MARY: *Flutter Kicks x 28 IC
*Box Cutters (Build the box) x 15 IC
*Box Cutters (Open the box) x 15 IC
COUNT-OFF & NAME-O-RAMA: 13; Beauty Shop, Lil Nicky, Flat Tire, Yardsale, Runner-Up, Lucille, Tomb Raider, Gus, Speaker, Ups (Irish Goodbye), O Positive and 2 Willy Loman from Charlotte: Crotch Rocket and Rice Burner.
CIRCLE OF TRUST/BOM:
THE MAN IN THE ARENA by Theodore ” O Positive” Roosevelt
“IT IS NOT THE CRITIC WHO COUNTS; NOT THE MAN WHO POINTS OUT HOW THE STRONG MAN STUMBLES, OR WHERE THE DOER OF DEEDS COULD HAVE DONE THEM BETTER. THE CREDIT BELONGS TO THE MAN WHO IS ACTUALLY IN THE ARENA *gloom*, WHOSE FACE IS MARRED BY DUST AND SWEAT AND BLOOD; WHO STRIVES VALIANTLY; WHO ERRS, WHO COMES SHORT AGAIN AND AGAIN, BECAUSE THERE IS NO EFFORT WITHOUT ERROR AND SHORTCOMING; BUT WHO DOES ACTUALLY STRIVE TO DO THE DEEDS; WHO KNOWS GREAT ENTHUSIASMS, THE GREAT DEVOTIONS; WHO SPENDS HIMSELF IN A WORTHY CAUSE; WHO AT THE BEST KNOWS IN THE END THE TRIUMPH OF HIGH ACHIEVEMENT, AND WHO AT THE WORST, IF HE FAILS, AT LEAST FAILS WHILE DARING GREATLY, SO THAT HIS PLACE SHALL NEVER BE WITH THOSE COLD AND TIMID *fart-sacking* SOULS WHO NEITHER KNOW VICTORY NOR DEFEAT.”
YHC leaves this here as a reminder on why we do what we do and the impact our actions have on our lives and the lives of those we hold dear:
Men should do hard things.
But, let’s face it-more often than not we don’t.
Men, with exception-albeit rarely-lack consistent fitness, meaningful male friendships and a defined purpose in our lives.
And we get hammered with life’s ups and downs and become complacent or just give up. We stop leading. We start thinking it’s just not worth the effort anymore. A hard truth is that an isolated man is a dangerous man-to himself, his family and to his community.
But we have 2 choices: Become the status quo or become High Impact Men (HIM).
So, let’s dig deeper into that. When men become the status quo-we become ineffective leading ourselves, our families and ultimately, our communities.
But for those who disrupt the status quo, what we call High Impact Men (HIM) become the strong anchors that our families and communities need.
With a proven track record of getting over 20,000 men across 20 states to step up into leadership roles, F3 Nation gives men a clear action plan to better themselves, physically, emotionally and spiritually.
Free work-outs are provided. Open to all men. Held outdoor-rain or shine, heat or cold. Peer-led. Always ending in a circle of trust.
But what makes it effective and transformational is that F3 delivers on its promises by being accessible, providing men the opportunity to lead and fail in a safe place with no judgment, pushing men to their limits while encouraging them to modify as needed, providing an opportunity to build a healthy community to develop genuine friendships with other men, all while respecting one another for our similarities and our differences.
And the end result is evidenced by the men who commit to the process, core principles and come prepared to do the work.
Their lives will reflect healthier bodies (inside/out), more meaningful male friendships and a defined life’s purpose.
And for that we can all celebrate.
Shared pain builds trust. Well done men for putting in the work this weekend.
MOLESKIN: Safety first. We mourn the loss of our brother down South, Darth Visor. Loved by many. Will be missed by many more. Prayers for his family he leaves behind. This I know, the F3 Nation community will love on this family in his absence.
This work-out was the inaugural use of the new F3 deck of pain. With our 2 Willy Loman from Charlotte in the mix YHC felt this would be a solid work-out. And it was. Only got through 1/4 of the deck. #Cobains
There will be a sequel coming to an AO near you.
Proud of this group of HIM who came ready to work. And work we did.
*2.0 Camping weekend coming up on 10/12-13…see Pre-Blast for deets.
On September 22, 2018, F3 Nation’s GrowRuck Q (Bono), Weasel Shaker (Slaughter), and Nantan (Dredd) led 62 PAX in a 60-minute beatdown at ECS. This is what happened, in Bono’s words.
GrowRuck 12 Memphis Workout
It was 0700 at Evangelical Christian School in Cordova, TN. The pax gathered near the entrance to the astroturf field engaging in that nervous mumble chatter that occurs when men don’t know exactly what to expect. This was the beginning of GrowSchool and GrowRuck 12. 62 men joined us for the disclaimer…
We always begin with the Disclaimer. Here’s a version the Q sometimes uses: “Welcome to F3Nation. We are a free, peer-led workout, which means that even if you think I look like a stud, I am not a professional. This will be difficult and I recommend you get in your car and go home. Or you can modify as needed and watch out for your brothers beside you. We leave no man behind, and we leave no man where they are. Pay attention to the Q. Pay attention to what your body tells you.”
Follow Me/Shock & Awe – The unexpected is part of what we expect during a GrowRuck. A “Follow Me” run allows us to break a normal routine of doing 20 Side Straddle Hops IC. We circled up at the football practice field and started with a warm-up of 10 Burpees OYO. Next we continue with 8 Burpees IC (6-count); Then we continue with 6 burpees. The pax started to figure out the routine and determined that next we would do 4 Burpees. Before the final round, the pax had to guess the count – NOT 2 burpees, but 10 burpees. Never think the finish line is the finish until you hear “recover”, aka “Get prepared for the expected, BE prepared for the unexpected.
Counting Cadence – Next Dredd gave a quick overview of counting cadence. He reviewed the reasons WHY we count cadence and led the pax through a series of exercises. Throughout the workout we had several pax come up at count cadence and learned that even though Dredd almost always does a 4-count cadence, a Q can use a “tempo” cadence if it works for the exercise. After that we did another “follow me” to the track.
Dirty McDeuce – The Dirty McDeuce is made up of 4 sets of 3 exercises done to 12 reps. Each set has one chest exercise, one leg exercise and one core exercise. After each set of three exercises, you run a lap of a track or whatever else is handy (parking lot, etc.)
1st Stop – Merkins, Squats, Flutter Kicks
2nd Stop- Carolina Dry Docks; Mule Kicks, Freddy Mercurys
3rd Stop – Wide Arm Merkins, Jump Squats, “Oh Yeah!! IC. This time we made sure to connect with another pax on the mosey around the track.
4th Stop – Merkins IC, Squats IC, Flutter Kicks IC – This round was done IC with three locals leading the way.
Then Gus led everyone around the track to mosey as a TEAM, it became a side shuffle, hand holding effort. We learned why the “Rule of 3” is key in leading a large group of men, because as the Q whispered changes to Gus, it was harder to communicate and meet the standard. The pax did not meet the standard, so the Q led the pax in 10 burpees IC. The pax then moseyed to the luxurious astroturf field for a final evolution. On the way we stopped for the 6 and pounded out 59 4-count flutter kicks (that’s about how many men registered for the Tough challenge originally…”Be prepared for the unexpected…”
Bear Crawls – The final evolution was modified to become a bear crawl to the 45 OYO and followed by a team bear crawl back. On the way back the men determined that pausing at the yard lines became a good way to stay together, which was a skill used early on in the Tough that evening.
6MoM – Slaughter finished out the last 3 minutes with some of his favorite ab exercises. The trick here is by not “recovering” the burn was compounded, even in 3 minutes. Remember to make things difficult, so “no man is left where we found him.”
COT/BOM – Thanks was offered for the pax, safety, and strength. We got to sing “It is well” and all was well.
PAX Co-Qs – Bono, Dredd, Slaughter Memphis PAX – Shoestring, Uncle Rico, Pops, Halpert, Short Timer, Commie, Choker, O Positive, Bruce Wayne, Tiger Lily, Cheesesteak, Slicnut, Soybean, Speaker, Nature Boy, Tomb Raider, Toms, Captain Obvious, Handsy, Woody, Gilligan, Snowman, C-Lo, Mama’s Boy, Renfro, Daniel Tiger, Tree Hugger, Bookworm, Woodpecker, Bombay, Gus, Lazarus, Harbaugh, Teacher’s Pet, Thundercat, Nickelback, U-Rock, Sleep Number, Phat Pat, Carport, T-Swift, Four Eyes, Pronto Pup, Bottomless, Snookie, Laettner, Meter Maid, Geppetto, Orange Julius Willy Lomans – Kramer (STL), Sheldon (STL), Halfpipe (Jackson MS), Duck Tales (Chattanooga), F150 (Dallas), Boy Scout (Houston) FNGs (4) – Rock, The Seeker, Mercy, Young Lucille
Moleskin – Jocko once said, “Life is like burpees, you fall down and get back up. You fall down and get back up.” This group of men started with a bang and at this workout and never disappointed the F3Nation pax. We figured out how to do burpees, how to count cadence, how to recover when falling by diving. We moseyed with brothers, we muscled through 59 flutter kicks when they were not expected. We were men enough to hold each other’s hands (man the Q was surprised when that took place) and we began to learn the power of connecting with a brother by asking him questions and leading through love. When we had to work as a team, it seemed like the pax was given a heads up on the bear crawls, because the Q didn’t give directions, the pax organized themselves. This was a Sua Sponte occurrence that continued to take place as the Individual Initiative (I2) took place over the next 24 hours through the challenge.
This weekend was one of the most rewarding, difficult things the Q has participated in. The bonds of brotherhood and friendship that started with the Friday Night 2nd F really culminated at the service on the Mississippi led by 4 Eyes at the end of the Tough. YHC is proud to call all of the F3 Memphis, St Louis, Dallas, Houston, Jackson, and Chattanooga, pax a brother.
THE SCENE: I got up at 0410. I felt sorry for myself. I didn’t want to run. I didn’t think anyone would show up. I regretted organizing a run today. I was still feeling sore from Tuesday stair climbs. Me, me, me. Then, out of the gloom, 2 of my F3 brothers that I’d never met before showed up. F3 aint about me. Never has been and never will be. Seeing two brothers take their red pill was all I needed to fix my attitude. THA-THANG: A leisurely stroll around Memphis. 6.2 miles, 10,000 meters. I haven’t run in this area a ton, so we modified the route a bit to stay off of some busier roads. COUNT-OFF & NAME-O-RAMA
3 – Doc Hollywood, Mirage, Speaker CIRCLE OF TRUST/BOM:
I was so certain no one would show up that I definitely didn’t plan a COT. This turned into my COT. Sometimes, all that is required is showing up and moving the ball forward. Boy am I thankful that we all showed up this morning. When you’re stuck, figure out 1 thing you can do to improve your situation and do that thing. You will often find your situation improves dramatically (and even your attitude). MOLESKIN:
Street running in this area isn’t fantastic. It’s not terrible this early in the morning, but more planning is advised for the future.
Running is fantastic for extended conversations. I was able to get to know two of my brothers much better than I normally would after a single workout together.
Old forest already has a solid Tuesday run going. Moving forward, that will be the norm. ANNOUNCEMENTS:
10 miler on Saturday from the Barracks.
The PAX moved out, with Hitch leading the way. Most Men wore rucks or weight vests; a few did not. That weight was surrendered or redistributed at times. Hitch and I reminded the Men at various points about the thoughts, feelings, and external circumstances that the firefighters would have experienced on 9/11/2001 and encouraged the Men to continue onward. The last three ascents were executed in silence.
Thirty trips up x 73 stairs = 2,190 stairs
God bless America.
Circle of Trust Count-O-Rama: 25 Name-O-Rama: Hitch, Mama’s Boy, Blart, Bookworm, O Positive, Shoestring, Chioccetti, Crayfish, Beaker, Billy Blanks, Rapunzel, Handsy, Pirtle, Tomb Raider, Captain Obvious, Yard Sale, Iced T, Boucher, Rabbit, Speaker, Teacher’s Pet, Daniel Tiger, Toms, Reznor, Gus | FNGs: N/A BOM: In a time of crisis, there is no time to get ready. You have to be ready. The firefighters, policemen, and other first responders who took the call on 9/11 had no time to become stronger mentally, emotionally, spiritually, or physically; no time to set things right with their families; no time to add to their legacies; no time to become a better version of themselves that may be more capable of doing what needed to be done. The time is now to act and prepare for the crises that will inevitably come. It’s why we Post, and it’s why we support our Brothers.
Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you. To him be the dominion forever and ever. Amen. 1 Peter 5
Moleskin: This was our second time to do a memorial stair climb on 9/11. I look forward to many more.
The Levee: 64 degrees with an ever so slight chill in the gloom
F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 | 5 Core Principles
CIRCLE OF PAIN:
*Imperial Walkers x 22 IC (In motion, clock-wise, as a unit)
*SSH x 22 IC
*Mountain Climbers x 22 IC (2-ct ended up as 4-ct…SMH)
THA-THANG: Indian Run while performing exercises as the transportation, stopping as a unit every .25 mile; changing transportation every .25 mi, as follows:
*0-.25 mi= Regular Indian Run then all in for Merkins x 10 OYO
*.26-.50 mi= Regular Indian Run then Merkins x 20 OYO
*.51 mi-.75 mi= Regular Indian Run + Walking Lunge w/alternating legs =transportation , then Merkins x 30 OYO
*.76-1.0 mi=Regular Indian Run + High Knees w/alternating legs=transportation, then Merkins x 40 OYO
*1.01-1.75 mi= Regular Indian Run then Merkins x 50 OYO
*1.76-2.2 mi= Regular *non Indian* Run, single file line back to STARTEX
>While waiting for the Sweeper and the 6 to arrive, YHC asked Wide Right to begin to lead the PAX in proper form/technique Walking Squat Sweeps (you know…that football exercise he showed us)
**30 yards forward
**30 yards backward
Calves Stretch: 30 seconds/calf
Calves Raises: 30 raises in tandem
MARY: *Gas Pumps x 22 IC
*Hill Billies x 18 IC
COUNT-OFF & NAME-O-RAMA: 13; Rabbit, Wide Right, Raven, SlicNut, Speaker, Captain Obvious, Pops, Pronto Pup, Cheesesteak, Halpert, Nature Boy, FNG: Capri Sun and O Positive.
CIRCLE OF TRUST/BOM: YHC honored the LEGENDARY late Burt Reynolds with a Smokey and the Bandit inspired work-out. Burt will be remembered many ways. YHC asked each PAX to offer 1 word to describe Burt’s legacy…many interesting words were offered up: sexy, Deliverance and versatile, to name a few. Then YHC challenged the PAX to think deep on what that 1 word would be used by our friends and loved ones to describe each of us when we depart this Earthly realm as we know it. What will your legacy look like to those whom you love and love you?
MOLESKIN: Love the PAX at this AO. Welcome, Capri Sun, sponsored by Halpert who has kool-aid in his veins. These AO PAX are willing to be led and work hard. Uber proud of our newbie brother, Pronto Pup (RESPECT), who keeps coming back for more and crushing it.
THE SCENE: A miserable humidity level on a very dark early morning. F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Capri lap just in case there was a straggler THA-THANG:
Run 1 started at 0400. Stopped at 3.5 for water. Ran streets from the Berm to
1 mi 8:44
2 mi 8:31
3 mi 8:37
4 mi 8:34
5 mi 8:51
6 mi 8:39
7 mi 8:35
8 mi 8:18
Run 2 started at 0530. Ran streets from the Berm to Audubon Park and back
1 mi 9:02
2 mi 9:06
3 mi 9:11
4 mi 9:25
5 mi 9:32
6 mi 8:23
COUNT-OFF & NAME-O-RAMA
2 – Gus, Speaker CIRCLE OF TRUST/BOM:
A journey of a thousand miles starts with a single step. I’m appreciative of the HIM who started F3 and look forward to this journey of running more with my F3 brothers.
THE SCENE: Really humid but not too hot – getting harder to locate sunshine as the days get shorter F3 WELCOME & DISCLAIMER
They were welcomed and warned
Windmills 15 on 4c IC, Hillbillies 10 on 4c IC, SSH 100 on 4c IC
It was all about two different speeds today
Mosey to large dirt mound – bear crawl up and over, crawl bear back, 10 body builders IC – rinse and repeat
At soccer field – with flag in the middle – a series of sprints to tempo exercises ensued – exercises listed below in order
Tempo Merck – 10 – 8c (all the way down on 4, all the way up on 8 – the slower you count the better) IC
Tempo Big Boy Situps – 10 8c slow IC
Tempo Werkins – 10 8c slow IC
Tempo Derkins – 10 8c slow IC
Tempo Squats – 10 8c slow IC
Tempo Flutterkicks 10 – 4c very slow IC
ABC’s – spelling BERMUDA TRIANGLE instead of alphabet
Guantanamo, American Hammers 25 4c IC, Boat/Canoe – rinse and repeat COUNT-OFF & NAME-O-RAMA
10 PAX – Pumpkin, Yardsale, Ups, Flatland, Flat Tire, Houdini, Speaker, Lipton, Cataract, Popeye CIRCLE OF TRUST/BOM:
2 Tim 2:20-21 since we did two different speeds I thought we’d talk about two different kinds of vessels – honorable vessels and dishonorable vessels. Need to have integrity in the workplace – as leaders we must maintain a sense of honor and not fall into the trap of cutting corners or working with dishonesty. MOLESKIN:
Insert any personal comments, notes, devotion content, etc. ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: A cool 76 degrees. Transplant noted that it was the clearest sky he’d seen in a while. F3 WELCOME & DISCLAIMER: delivered WARM-O-RAMA:
SSH IC x 10
SSH IC x 10 + 10 silent count … YHC failed to stop on time so we applied 10 penalty burpees … it’s really frustrating to fail at counting when you are the Q
Mosey around the building
Sandbag laps. PAX take turn making a lap around the building carrying the sandbag (60#) while other PAX complete exercises
American Hammer IC
Freddy Mercury IC
2 rounds since we had 10 PAX
Mosey to the field for some song work
Jump Around – standard is 86 jump squats before the song ends
Flower (B-sides) aka “Bring Sally Up” – hold high plank on all “up” calls
Tubthumping aka “I get knocked down” – 31 burpees on beat with the song
Indian wall sit – PAX take turns sprinting across parking lot while all other PAX hold wall sit
Rinse and repeat
Hello Dolly IC
ABCs IC COUNT-OFF & NAME-O-RAMA
10 (1 FNG – Runner-up) CIRCLE OF TRUST/BOM:
I will sing of steadfast love and justice;
to you, O Lord, I will make music.
2 I will ponder the way that is blameless.
Oh when will you come to me?
I will walk with integrity of heart
within my house;
3 I will not set before my eyes
anything that is worthless.
I hate the work of those who fall away;
it shall not cling to me.
Emphasis on not setting before our eyes anything that is worthless.
Prayers for my cousin’s pregnancy, Transplant’s upcoming ultrasound, Cowbell’s job opportunity and Beaker’s mom. MOLESKIN:
I sent this slack late yesterday to the berm channel and several PAX mentioned it as a catalyst for avoiding the fartsack this morning:
“@channel don’t fall for the sad clown excuse of “you deserve a day off” and fartsack tomorrow. Post and get better!”
The modern American man seems to have an entitled “I deserve this” day off just for showing up. I love having a band of brothers to see in the gloom that recognize that showing up is merely the first step.
This workout had very few breaks. YHC was encouraged by how the PAX were encouraging and maintained a high effort level throughout. ANNOUNCEMENTS:
GrowRuck just a few weeks away