Green Mile Launch

Date: 20JAN2019

AO: Green Mile

QIC: Gus

PAX: Tomb Raider, Speaker, Nature Boy, O Positive, Meter Maid, Gus | FNGs: N/A

Conditions: 27F; pretty dang cold

WELCOME

DISCLAIMER

*** Four-mile Mosey ***

Count-o-Rama (6)

Name-o-Rama

COT / BOM: Reflection on the difference between an amateur and a professional

MOLESKIN: Most of us ran four miles in the cold. Some of us wore shorts. Meter Maid ran almost ten lonely miles.

Dora Explora’d The Stables

THE SCENE: Yep, still cold out. 1/15/19
F3 WELCOME & DISCLAIMER
Welcome – Check. Disclaim – Check.
WARM-O-RAMA:
5 SSH because that is what we do in F3. SSH first.
THA-THANG:
  • Merkin Mile
  • Dora Explores the Stables
    • 100 pullups as a team (can modify to hanging if needed. 2 seconds counts as 1 rep). While P1 does pullups, P2 farmer carries CMUs to the end of the lot, leaves CMUs and sprints back. Once back, P1 sprints to CMUs at end of lot and farmer carries them back.
    • 200 CMU curls then shoulder press. (1 curl, when at the top of the curl, do a shoulder press). P2 does 25 BBSU and then switches.
    • 300 Squats, butt to CMU. P1 exercises, P2 runs to end of stables and back.
      • Only made it through 150 before moseying back to startex.
MARY
  • Keep feet up the whole time, got through 2 rounds before time.
    • Hold 6 inches – 10 IC
    • Flutter kicks – 10 IC
    • Flutter kicks (hands up) – 10 IC
COUNT-OFF & NAME-O-RAMA
6 PAX – O FNG (Woody, Hot-N-Ready, Speaker, Watchita, Sparky, U-Rock QIC)
CIRCLE OF TRUST/BOM:
“Don’t store up for yourselves treasures   on earth, where moth and rust destroy and where thieves break in and steal.  But store up for yourselves treasures in heaven,  where neither moth nor rust destroys, and where thieves don’t break in and steal.  For where your treasure is, there your heart will be also.
Matthew 6:19‭-‬21 CSB
The question that I need to ask myself is where have I decided that my reward is at? Where is my payoff for all of the day to day grinding that I am doing. Right now, I would say that I am doing my day to day for a payout in earthly things. The problem with this is these things are temporal.
Temporal things are terrible things to put my hope and my happiness.
  1. Cannot call these things “the best” or “most valuable”. They should not even compare to the Glory of knowing and loving and serving Christ
  2. Cannot strive to have more of these because enough is never enough
    • We never know when to stop. Once you get a taste of something sweet, that is your new baseline so you need more. The process just repeats itself over and over and over.
  3. Cannot confide in these things to be our supply and security in the future
    • If our hope is in the stuff that we acquire, we shift our priorities in the day to day life. We will focus less on the pursuit of knowing Christ and more on the acquisition of the things that we think sustain us.
  4. Cannot “content” ourselves with them.
  • There are two main issues with laying up our treasure on earth – decay and loss:
    1. Everything on earth has a principle of death and decay. They will either rust and rot from the inside out or be eaten from the outside in.
    2. Wherever there is treasure, there will be someone out there trying to steal it.
MOLESKIN:
100 pull-ups are a lot of pull ups.
ANNOUNCEMENTS:
VAPE session tonight at RP tracks
Equinox challenge.
Q source lunch.

What was I thinking?!?! smh

THE SCENE: 41 degrees and just about sunrise

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Slow mosey from parking lot to Wolf River Parkway sidewalk.

4 mile run *sidewalk only* on Wolf River Parkway:

  1. Run 2 miles eastbound.
  2. Turn around at mid-ex.
  3. Run 2 miles westbound back to startex.

COUNT-OFF & NAME-O-RAMA
3 (0 FNG); Schwinn, Speaker and O Positive (YHC).

CIRCLE OF TRUST/BOM:
Follow through.  That was the gist of the message.  YHC admitted in full disclosure that he has taken the blue pill on days when he HC to the PAX.  That is not acceptable and not the way he desires to live his life and certainly not how he desires to lead–anything.  YHC made a commitment to the PAX that his 2019 will be different.  Making HC closer to the date of said event instead of all willy nilly whenever somebody posts something.  Things happen to us all and smartsacking *when advisable* is okay.  Not honoring a commitment when others are counting on me is not okay.

MOLESKIN:
Disclaimer: YHC is NOT a runner.  However, the more time I spend around HIM like Speaker, Schwinn and others who make me better *like today* might just make a runner out of me after all.   Why at 47 and change am I interested in logging miles on the old knees and feet?  For the experience.  For the journey.  For all the places it will take me and the memories along the way.

Today was BRUTAL.  Period.  YHC and the 2 other PAX  rotated the leadership as pace setter for the entire run.  Like clockwork we changed positions and gears, accordingly.  Hardest run of my life.  Set a PR for the 1 mile (7:49), though and we avg. 8:04/mi.  Yeah….and I loved every second of it.  They pushed me harder than I have pushed myself and look forward to growing as a runner throughout 2019.

YHC knew he was playing with fire by leading this Sunday Runday this way but he knew that he needed the challenge.

We had fantastic PLC. Speaker came through big time and delivered the goods this time.  Schwinn likes coffee.  A lot.

Need more PAX.  Need more coffee.  Join us in the Sunday gloom men.

You won’t regret it.

19×77’s — Anyone listening?

THE SCENE: Upper 20’s
F3 WELCOME & DISCLAIMER  disclaimed
WARM-O-RAMA:

11x ssh ic —-11x merkins ic

Quoted Tony Horton

“The joy of discipline OR the pain of regret. Which will it be today?”

Discipline requires a constant 24/7 effort.

THA-THANG:
Quick 4 min jog to the 50 yard line of the GHS football stadium.

42x reverse crunches    (leg extensions upwards and outwards)

3 short minutes of plank (plenty of high/low planks and merkins) on  my command.

19×77’s –(birth year)–19x 77 yard sprints to the endzone and back with very little recovery time between them.  After the 1st 10 reps our lungs were screaming and hearts were a pounding.   I offered to call an audible but the men wanted to finish the sprints. (Looks like my warm-a-rama quote and quick talk worked)

Quick stroll up and down the bleachers on our way to the stables for 3 rounds of pull ups with the lights on.

Mosey back to flag.

MARY:
5 min of mary — 1 min of stargazers
COUNT-OFF & NAME-O-RAMA 
14pax – 1x fng (Colonel Sanders)

CIRCLE OF TRUST/BOM:
My 5yr old daughter called me out the other day about not listening to her describe her drawing.  So I started to make a effort to being a better listener.  It has opened my eyes to so much more joy. But at the same time I started to notice how few people in this world actually listen to me. People are quick to assume they know where the conversation is going and mentally check out if it isn’t what they want to talk about. It has proven difficult to have a real conversation with anyone the last few weeks.              It’s easy to talk but it takes effort to be a good listener. BE A LISTENER
MOLESKIN:
Today was a blast!

The mumble-laughter was excellent!

The guys put in a solid effort as always.

U-Rock cashed in on doing 10x merkins per FNG at BS.

Everyone did 10x penalty burpees for the train.

*There isn’t a helicopter penalty yet but it did interrupt our stargazers.

2x11s

THE SCENE: 50 degrees. In January. Unreal. Thanks Sky Q
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20
High plank x 60 s
THA-THANG:
Captain O let me know the pristine football field was open for business today.
We mosied to the moist baseball field. 

11s – Captain Thor and Hand Release Merkins
Partner-up for 20 pattycake merkins
Focus on form: 20 Perfect Squats (demonstrated by Cheesesteak)
11s – Jump Squats and BBSUs

Mosey back near startex for an Indian wall sit-off. Hold the wall position as long as you can, 20 penalty burpees when you decide to throw in the towel. O Positive barely held off an FNG (now named Footsy).

MARY:
Dealer’s choice:
Flutterkicks (YHC)
Low Plank hold (Cheesesteak)
LBCs (Pops)
Hello Dolly (Halpert)
Jane Fonda (Slicnut)
BBSUs (Woody)
Pickle pounders (Captain Obvious) 

COUNT-OFF & NAME-O-RAMA
34 (3 FNG – Footsy, Kimbo, Implants)

CIRCLE OF TRUST/BOM:
What is your identity? I’m a big Clemson fan. We have a game tonight (aka the natty). I’d really enjoy winning. However, I have not actually contributed meaningfully to any of the team’s success this season. It’s great to be fan, but don’t let that become your identity. Same goes for your job, your bank account, your fitness level. These are good things. They aren’t identities. 

My identity is in Jesus Christ. It isn’t about anything I’ve done but what He has already done for me. 

MOLESKIN:
Huge crowd for KOTB. The fine men of the Levee have done an excellent job building a culture of EHing. However, I get the sense that these HIM know there’s so much more on the line than bragging rights. They want brothers to show up for the benefit of both the individual and the entire brotherhood. 

Fantastic crowd afterwards at the Creamery. Barracks brothers – there’s a creamery coming soon near you, check it out! In possibly my favorite naming moment in my short 9 months in F3, Kimbo was named as such based on his first kiss. During coffeeteria, it was determined to be a strong possibility that this could be in reference to the M of current PAX and championship EHer Halpert. Meter Maid summed it up best, “If I get fired today at work, it will still be a great day!”

Inaugural Sunday Runday

THE SCENE: 40 degrees and just about sunrise
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

No flag, so we warmed up with 13 penalty burpees

4 mile run on wolf river greenway

Cooldown with 12 remaining penalty burpees

COUNT-OFF & NAME-O-RAMA
4 (0 FNG)

CIRCLE OF TRUST/BOM:
Keep the main thing, the main thing. There are many good things in life, but we must keep the main thing the main thing. For me personally, the main thing is Jesus, my wife, then my kids. I’m often distracted by good things but not essential things.

MOLESKIN:
It was a glorious morning. As the first Sunday runday, I caught a glimpse of what this can become. Namely, a regular part of how brothers come together and push each other. Running is no substitute for bootcamp. It is a different experience altogether that also furthers the mission of F3.

We had fantastic PLC. O-positive came through big time and delivered the goods. Bonds were built, important thoughts were shared and iron was sharpened. 

Twenty-Nineteen!

Date: 01JAN2019

AO: Mothership

QIC: Gus

PAX: U-Rock, Roomba, Granola, Bookworm, Cowbell, Sonic, Lodge, Park Bench, Teacher’s Pet, Anklet, Tiger Lily, Grimace, Commie, Rousey, Cheddar, Dial-Up, Soybean, Choker, Potiphar, Mile High (visiting from Dallas TX), Bottomless, Pops, Billy Blanks, Tree Hugger, Bombay, Altar Boy, Nature Boy, Casio, Lipton, Tremor, Halfpipe (visiting from Jackson MS), Crayfish, One & Done, Snowman, O Positive, Jail Bait, Rabbit, Black Diamond, Lazarus, Speaker, Stephen King, Orange Julius, Halpert, Pablo, Rosetta Stone, Gus | FNGs (4): The Sizzler, Guess Who, Nissan, Homebody

Conditions: Clear and 48F; B-E-A-utiful!

WELCOME

DISCLAIMER (given, with apologies, after the first two exercises of Warm-o-Rama)

Warm-o-Rama
SSH IC x 19
Pike walkouts OYO x 10
Daisy Pickers IC x 19
Side Stretch (hold each side 30 secs)
Annie IC x 10 (each side)
Groiner Stretch (hold each side 30 secs)
Fire Hydrant IC x 10 (each side)
Baby Arm Circles IC x 10 (forward & reverse)
Windmill IC x 19

* Mosey nearly one lap around parking lot; partner up *

MINIATURE DORA
50 BBSU
100 Merkins
150 Squats

* Mosey north to small hill; find a partner with similar body type *

PARTNER CARRY
PAX 1 carries PAX 2 up the hill.
Mosey back down.
PAX 2 carries PAX 1 up the hill.

* Mosey to visitor center *

HANDSTAND PUSH-UPS 19
(Combined reps always add up to 19.)
10 HSPUs; 9 squats
9 HSPUs; 10 squats
. . . .
2 HSPUs; 17 squats
1 HSPU; 18 squats

* Mosey back to SP parking lot; Monkey Humpers along the way just for good measure *

MARY
Flutterkick IC x 19
Hello, Dolly! IC x 19

Ratchet Shoulder Blaster to ENDEX

Count-o-Rama (50)

Name-o-Rama

COT / BOM: In the coming year, don’t let external conditions determine your level of Commitment.

MOLESKIN: The Sky Q blessed us with a beautiful morning, and the PAX showed out. Only a couple complained of their physical status before the workout began, which led me to believe that the PAX rang in the new year without over-indulging. Those who partied with F3 Memphis at the 2018 New Year’s Day Convergence were familiar with many of the elements of today’s workout, but we were about 40 degrees warmer than one year ago. The difference in temperature is what inspired my challenge to the PAX–meet your commitments regardless of external conditions. Today was pleasant, but the storms are coming.

T-claps go out to…

  • Rabbit, who long ago EH’d a Texas Man, who eventually posted in Dallas and was named Mile High. Mile High ended up posting today and bringing two FNGs, which means Rabbit is credited with three PAX! The Man knows how to multiply.
  • U-Rock, who took some amazing still images of today’s workout. You can tell he used to work at Olan Mills.
  • Halfpipe, who probably only posted because his little brother asked him to.
  • Snowman, for carrying my Six up that hill.
  • O Positive, Bradshaw extraordinaire, for bringing food and beverage for Parking Lot Coffeeteria.

Long BOMBS

THE SCENE: shorts weather. Welcome to December in Memphis
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC
THA-THANG:
U-Rock sounded like he would be disappointed if we didn’t run. So BOMBS was modified to Long BOMBS.

Partner-up. Partner 1 runs roughly a quarter mile. Partner 2 does work until partner 1 returns. Switch and repeat.

The work
Burpees x 100
Overhead Claps x 200
Merkins x 300
BBSUs x 400
OMAHA!
Calf-raises x 500

COUNT-OFF & NAME-O-RAMA
2
CIRCLE OF TRUST/BOM:
2 Peter 2:19 They promise them freedom, but they themselves are slaves of corruption. For whatever overcomes a person, to that he is enslaved.

Don’t be enslaved. 
MOLESKIN:
2 man workouts kinda suck. But they are also kinda awesome. Especially with a HIM like U-Rock. He showed up. I showed up. That’s all that matters. We put in work and got better together.

He brought approximately 128 oz of Christmas coffee and we consumed approximately 100 oz. 100/2 = 50. 50 oz of coffee leads to an extended early morning bathroom break. 

Hit 100 or come awfully darned close SMH

THE SCENE:

The Levee: 38 degrees with 100% chance of gloom

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 | 5 Core Principles

CIRCLE OF PAIN:

  • SSH x 100 IC (4-ct); performed in 2 sets of 50
  • PRISONER SQUATS x 100 IC (4-ct); performed in 2 sets of 50

THA-THANG:    $#%&*@ RUN

*YHC had 36 PAX form 2 single file lines of 18 PAX/line.  2 rear runners would sprint to the front at the same time. INDIAN RUN 3 miles.

  • .75 miles in=All In…perform MERKINS x 25 OYO
  • Resume run.
  • 1.50 miles in=UNCLE SAM SIT-UPS (4-ct) x 25 IC
  • Resume run.
  • 2.25 miles in=HAND RELEASE MERKINS x 25 IC
  • Resume run.
  • YHC led PAX onto the baseball field to do a fence sit at center field sign and wait until all in then mosey to STARTEX.
  • 3.00 miles in=BURPEES x 25 OYO

MARY:

  • FLUTTER KIX x 20 IC

COUNT-OFF & NAME-O-RAMA:
36; Speaker, Sparky, Cheesesteak, Pops, Meter Maid, Capri Sun, Whiskey, Bootheel, Wall Street, Woody, Anklet, Slicnut, Backseat, Sully, Moneybags, Snowman, C-Lo, U-Rock, Nature Boy, Pablo, Pronto Pup, Dial-Up, Butch, Rabbit, Raven, Billy Blanks, Corky, Captain Obvious, Slots, O Positive (YHC) and 6 FNG:  Natty, Black Diamond, Short Sale, Coach K, Chicken Philly and S-Cargo.

CIRCLE OF TRUST/BOM:

We all have unique gifts bestowed upon us from God, the Creator.

YHC read from Romans 12:7-8 as follows (NLT):

“7. If your gift is serving others, serve them well.  If you are a teacher, teach well.  8. If your gift is to encourage others, be encouraging.  If it is giving, give generously.  If God has given you leadership ability, take the responsibility seriously.  And if you have a gift for showing kindness to others, do it gladly.”

YHC challenged himself and the PAX to be an encourager to someone in need today, this week, often.  Be intentional.  Be that somebody.

MOLESKIN:

36 PAX, including 6 FNGs.  Battle of The Bluff. The flag is coming back to the Burbs.  The PAX earned it.  Hit 100 was the goal across all AOs in Memphis…fell 4 short.

ANNOUNCEMENTS:
*3rdF ‘Bible Study’: Wednesdays at Einstein’s in East Memphis @ 0630
*Q Source Leadership Discussion: Fridays at Whole Foods in East Memphis @ 1130

 

 

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.

Together.

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.

So, where can men turn these days?

Take F3 Memphis as a good example.

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.

Iron sharpens iron. Aye!?!?

 

Millennials at Blazing Saddle

THE SCENE: 27 degrees and cold.
F3 WELCOME & DISCLAIMER  Welcomed and Disclaimed. Speaker showed up as we finished being disclaimed so we re-disclaimed.
WARM-O-RAMA:
SSH – 25 IC
Daisy Pickers – 10 IC (slow reps)
THA-THANG:
  • MILLENIALS
    • Get in pairs – each PAX will do 100 reps- after one person in the pair has completed 100 reps, both run to end of the field and hold plank or Al Gore until all groups in
      • Round 1: SSH x 100
      • Round 2: Lunges x 100 (50 each leg)
      • Round 3: Merkins x 100
      • Round 4: BBSUs x 100
      • Round 5: Mt. Climbers x 100 (1-1)
      • Round 6: Squats x 100
      • Round 7: Shoulder Taps x 100 (1-1)
      • Round 8: Carolina Dry Docks x 100
      • Round 9: Flutter Kicks (1-1)
      • Round 10: Monkey Humpers x 100
MARY:
Dealers choice
  • 30 Flutter Kicks – Nature Boy
  • 25 LBC – Pops
  • 17 Merkins – Uncle Rico
    • Burpees – Lamb Chop (hit 6:15 right before we got to these so unfortunately we were unable to do the burpees
COUNT-OFF & NAME-O-RAMA
8 (Pops, Nature Boy, Uncle Rico, Speaker, Sparky, Lamb Chop, Billy Blanks, U-Rock QIC)
CIRCLE OF TRUST/BOM:
I signed up to do the 50 mile star course in Atlanta last night. Told the PAX that one year ago I would have thought that it is impossible for me to do that, but with F3 not only have I gotten physically stronger but I’ve also gotten a lot stronger mentally. I tried to talk myself out of signing up for the Star Course just like I did for GrowRuck but I got over that a lot quicker this time. Looking forward to the star course in March!
I encouraged the men to put themselves in uncomfortable situations because you won’t regret it and you learn so much coming out of it.
MOLESKIN:
Great Mumblechatter this morning. Got a double ab workout while doing sit ups and laughing! Also,Nature Boy is a beast.
ANNOUNCEMENTS: