sandbag BOMBS

THE SCENE: 75 and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15 IC
Merkins x10 IC
Imperial Walker x10 IC
Motivators – left leg hop, right leg hop, 1/2 SSH, Full SSH. Start at 5, go to 10. 

Partner up
Partner 1: Sprint 50 yards and back, rotate
Flutterkicks x 10 IC
Rinse and Repeat

THA-THANG:
Sandbag BOMBS
Partner up – partners do cumulative exercises. While partner 1 works, partner 2 runs to the sandbag and tosses it as far as he can. 
B – 100 Burpees
O – 200 Overhead press
M – 300 Merkins
B – 200 BBSUs
S – 100 Squats

MARY:
ABCs IC
Hold Plank till 6:15
COUNT-OFF & NAME-O-RAMA
9 PAX (0 FNGs)
CIRCLE OF TRUST/BOM:
Love your neighbor as yourself. I memorized those words as a child but as I reflect on them  now, they seem much more challenging. 
MOLESKIN:
Good times at ye olde forest! Conditions were wet but not too muddy. We had at least one good slip on the grass. I always enjoy seeing brothers across the city and putting in some sweat with them. We were able to toss the sandbag surprisingly far away. Prayers for all the pregnant and new Moms! 

Check the ego at the door.

THE SCENE:

Arcadia. 77 and balmy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 20 IC
SSH x 20 IC (radio silent 11-20)=FAILED=Penalty Burpees x 10 OYO
SSH x 20 IC (radio silent 11-20)=FAILED AGAIN=Burpees x 10 OYO
SSH x 20 IC (radio silent 11-20)=FAILED AGAIN=Burpees x 10 OYO
SSH x 20 IC (radio silent 11-20)=SUCCESS=No Penalty Burpees were had

Mosey to nearby baseball field

THA THANG:

*PAX would perform OYO

ROUND 1:

  • Start at Home Plate (PAX lined up side by side)
  • 8-ct Body-Builder (BB) x 5
  • Run to shallow grassy area just above 2nd Base area
  • BB x 5
  • Run to Center Field fence
  • BB x 5
  • Run backwards to 2nd Base area
  • BB x 5
  • Run backwards to Home Plate
  • BB x 5
  • Alternating Shoulder Taps (AST) until all in
  • Recover with group run around perimeter of baseball field 1 lap

ROUND 2:

  • Same as above, except: substitute Burpees x 10 then group recovery run x 2 laps

ROUND 3:

  • Same as above, except: substitute 10-ct Body Bag Builder (BBB) x 15. No laps.

Mosey back to Shovel Flag

MARY:

Flutter Kicks (tempo) x 50 IC

COUNT-OFF & NAME-O-RAMA
Blart, Rain-Out, Slots, Hot-N-Ready, Watchita, Woody, Speaker, Innuendo, Landline and O Positive (YHC)

CIRCLE OF TRUST/BOM:
Sacrifice. American Spirit. Legacy.

Each and every man must acknowledge that he did not get here–to this stage in life–alone.  Many have sacrificed for us to forge the paths we are on. The challenge/question remains: what sacrifices are we making for future generations? What will future generations say about us? What will be our legacy on mankind?

MOLESKIN:
Today pushed many a PAX to his limits, including YHC.  This work-out never disappoints, always pushes every man, regardless of fitness level.  Great to be back with the Arcadians!!!

ISI.

ANNOUNCEMENTS:
See: Preblast

Tiger Lily’s Hoedown at BZ

Date: 06/27/2019

AO: Blazing Saddle

QIC: Tiger Lily

PAX: Halpert, Rocket Launcher, Roots, Sparky, Speaker, Watchita, U-Rock, and Woody

THE SCENE: It was a lot more humid then it was at my last Q in Seattle, but near as humid as it could have been.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
25 SSH IC
20 Daisy Pickers IC
15 Imperial Walkers IC
10 Arm Circles IC
5 Good morning IC

Bear Crawl Warm-Up: Taking turns an individual will throw the Frisbee as far as possible. While the Frisbee is in the air all PAX sprint towards the Frisbee, but once the Frisbee hits the ground all PAX must bear crawl the rest of the way to the Frisbee. Repeat until all PAX throw the Frisbee. Of note, other then when YHC rolled the Frisbee back to the parking lot, I am not sure if the Weasel Shaker himself ever bear crawled.

THA-THANG:
Phase 1: 11s
Completed 11s, starting with 1 burpee at the west end of the parking lot, then running to the west end and do 10 BBSU, finally back pedal to the starting point. Continue adding on burpee and subtracting 1 BBSU, until 10 burpees and 1 BBSU is completed.

Phase 2: 4 Corners
Split into four groups for 5 rounds of the following:
Corner 1: AMRAP Dips on the bumper of PAX trucks
Corner 2: AMRAP CMU Curls
Corner 3: AMRAP CMU Triceps Extension
Corner 4 (timer): 10 Mericans
Rotate through the exercises 5x each

MARY:
Hurricane Hoedown from 1 to 7, with 15 seconds of star-gazers at the end.

COUNT-OFF & NAME-O-RAMA
9 PAX, no FNGs

CIRCLE OF TRUST/BOM:
Long Term Impact and Blind-Spots – My 2.1 decided while YHC was out of town to try to start a fire in the garage, he was successful in lighting sawdust soaked in gasoline on top of a CMU on fire and burning a plastic bucket. Needless to say, he was not thinking about the impacts that a fire in the garage could cause. YHC challenged the PAX to use others that have been there or others around us to look at our blind spots and look at the long-term impacts our actions might cause.

MOLESKIN:
YHC really enjoys the mornings away from my normal AOs. The community aspect that you get from all PAX within F3 Memphis is great. No matter what happens everyone is always encouraging and willing to put in work. During the four corners, it was great to see nobody taking a corner ‘off’ or sandbagging. Way to push yourselves this morning fellas and I look forward to seeing the Hurricane Hoedown on one of your Qs soon.

Arcadia Launch O rama

THE SCENE: Glorious rain, no lightning in the area
F3 WELCOME & DISCLAIMER Given
WARM-O-RAMA:

SSH x25 IC
Imperial Walker x10 IC
Daisy Picker x10 IC
Merkin x10 IC
Tempo Squat x10 IC
THA-THANG:
Partner 11s
– Ankle Throws (both partners complete exercise)
– Run to flag, pattycake merkins

The competition begins:
Wheelbarrow race around the tetherball pole and back (Team Woody U-rock won). Winners take a victory lap, losers do burpees

Mosey to the hockey rink for 1v1 with your partner
 – AMRAP Carolina Dry Docks (1 min). Winner takes a victory lap. Loser 11 burpees
 – AMRAP BBSUs (1 min). Winner = victory lap. Loser = 12 burpees

Mosey to the baseball field for a sprintable surface. 
1v1 sprint vs your partner. Winner = victory lap. Loser = 13 burpees
Gladiator Hands – 1v1. Game to 5. Winner = victory lap. Loser = 14 burpees

Mosey to the hill for clock Merkins x6 IC

MARY:
Pickle Pounders x10 IC
Pickle Pointers x10 IC
ABCs IC
Flutterkicks x25 IC
Slow Freddie Mercury x15 IC
Hello Dolly x15 IC
Hold plank 60 seconds

COUNT-OFF & NAME-O-RAMA
9 (0 FNG) 

CIRCLE OF TRUST/BOM:
Love one another with brotherly affection. Outdo one another in showing honor. 
Romans 12:10

As men, we love to compete and outdo one another. No matter how silly the contest (wheelbarrow race in the mud, gladiator hands, etc) we are happy to try and best our competitors. Let’s pursue outdoing one another in showing honor with the same intensity. 

MOLESKIN:
Arcadia is a great AO. I’m thrilled it is launched and excited to see the local neighborhoods impacted by the goodness that is F3. 

It’s very enjoyable to observe grown men play gladiator hands, but clock merkins on that baby hill should become a staple of this AOs diet. It is perfectly angled for tricep enhancement.

ANNOUNCEMENTS:
4th of July convergence

New Trail & 10 Mile “prerun”

THE SCENE: Warm, Muggy
F3 WELCOME & DISCLAIMER
Done. Done.

WARM-O-RAMA:
10 x Daisy Pickers IC
Knee Pulls
Stretch OYO

THA-THANG:
One classic Green Mile loop to make sure no one came late. Then explored the new trail. Took it to trail end, and headed to Endex.
It was exactly 4 miles. As if I planned it. I didn’t.

MARY:
NA

COUNT-OFF & NAME-O-RAMA
5 PAX (O Positive, Sparky, Speaker, Nature Boy, Watchita)

CIRCLE OF TRUST/BOM:
It’s been said plenty, but can’t be said enough. Cherish the moments with your M and 2.0. Put you phones down, have real conversations with your M.

MOLESKIN:
Just a causal 14 miles for OP, Sparky, Speaker and Nature Boy.  Let me know when you guys need a pacer for your next half marathon, I’m good for the last 4 miles!

Use your blinker and mind your business

THE SCENE: Lovely
F3 WELCOME & DISCLAIMER—-
WARM-O-RAMA:

ssh, quick 90×3 warm up
THA-THANG:
We covered a lot of ground looping through trials, bridges, gavel roads, greenway sections, on top of the old dump and ended with 4 sprints across the pedestrian bridge over the Wolf River.

MARY:
NA
COUNT-OFF & NAME-O-RAMA
Speaker, Nature Boy, Billy Blanks, Slots, OP, U-Rock, Croissant, Farmer, Sparky-Q
CIRCLE OF TRUST/BOM:
New position has me driving from Gtown to downtown daily. 240 is a nightmare and I let it affect my mood the first few weeks.  Now I focus on my driving a block out all the other inconsiderate drivers. If you mind your business and use your blinkers you probably won’t get shot.
MOLESKIN:
The sprints at the end really got the endorphins rolling.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

DANYALE!

THE SCENE: Perfect morning at THE University of Memphis. Appropriately called the Harvard of the south. 62 degrees, no humidity, fresh dew on the grass.  
 
F3 WELCOME & DISCLAIMER:   Did that. 
 
WARM-O-RAMA:
  • SSH – 3 IC
  • Stretching OYO 60 Seconds
THA-THANG:
Bear Crawl Ruck Pulls – Stop every 25 yards and do the following exercises: Squats, Curls, Merkin Ruck Pull Through & Flutter Kicks
 
All this is 4 ct in cadence (except the merkins, 1 is 1) – rotate Q
 
Stop 1 – Goal Line – 5 Reps 
Stop 2 – 25 Yard line – 10 Reps
Stop 3 – 50 Yard Line – 15 Reps
Stop 4 – 25 Yard Line – 20 Reps
Stop 5 – Goal Line – 25 Reps
 
Sparky wasn’t there but I had an extra ruck for him so each PAX got an opportunity to drag an extra ruck 25 yards. 
 
I had a lot more planned. Crawl Bear rinse and repeat followed by lt Dan’s. We were smoked after the first round so we rucked up and took a trip around campus for a 1.5 mile ruck. 
 
MARY:
10 slow Flutter Kicks
 
COUNT-OFF & NAME-O-RAMA
4 Pax – Soybean, Shoestring, Speaker and U-Rock (QIC)
 
CIRCLE OF TRUST/BOM:
Kept up with my COT from Monday. Brought up two points from the book The Subtle Art of Not Giving a F***.
 
  1. You aren’t that special. The problems you are facing aren’t just happening to you. You aren’t the first to ever go through this.
  2. Even when it’s not your fault it’s still your responsibility. Take control of the situation and fix it.
We as men have a responsibility to take care of our wives, families and communities. When sucky situations happen instead of moaping around and acting like life is terrible, jump into action and get to work. 
 
This is what Sparky’s ruck symbolized today. Does it suck to have to pull another ruck? Yes. Is it our fault? No. But still our responsibility. Help someone out. 
 
MOLESKIN:
The mumblechatter was great. Finding an oasis in the middle of campus was even better. BOLO for either a party at the barracks or a new grill at speaker’s house. 
 
DANYALE!
 
ANNOUNCEMENTS:
 

2nd Place Finish at the Saddle

THE SCENE: 60s, cool morning for June
F3 WELCOME & DISCLAIMER
Done. Done.

WARM-O-RAMA:

SSH x 20 IC
Daisy Pickers x 10 IC
Imperial Walkers x 16 IC
Arm Circles x 20 IC
Mosey to Field

THA-THANG:

Ring of Fire
Round 1- 10 Merkins, PAX SSH
Round 2- 10 Burpees, PAX LBCs
Round 3- 10 Squats, PAX Flutterkicks
Round 4- 10 SSH, PAX Merkins
Round 5- 10 LBCs, PAX Burpees
Round 6- 10 Flutterkicks, PAX Squats

Mosey to Horse Stables
3 x 10 Pull-ups
Mosey Around Stables and to the Horse Arena

11s- Squats -run stairs- Dips

Mosey to Former Startex
Partner up, one PAX performs Mountain Climbers, partner PAX runs parking lot.

MARY
20 BBS IC
20 American Hammers IC
Planks
LBCs OYO

COUNT-OFF & NAME-O-RAMA
6 PAX, no FNGs (U-Rock, Woody, Billy Blanks, Speaker, Sparky, Watchita)

CIRCLE OF TRUST/BOM:
Taken from Extreme Ownership

“In order to convince and inspire others to follow and accomplish a mission, a leader must be a true believer in the mission. Even when others doubt or are asking is it worth it, a leader must believe.”

“Leaders must always operate with the understanding that they are part of something bigger than themselves and their own personal interests.”

MOLESKIN:
Blazing Saddles placed second at the Horse Show, and we have a 2nd place ribbon to prove it.

ANNOUNCEMENTS:
Watch Slack for opportunities to assist Meter Maid, Pops and neighbors.

My Last Riverdale Q

THE SCENE: It was not too hot but way too humid.
F3 WELCOME & DISCLAIMER:
Read the whole thing straight from the website. All of it.
WARM-O-RAMA:
SSH – 5 IC
THA-THANG:
Merkin Mile – quick!
Once we got back we split up into pairs and each went to one of 8 stations. YHC was odd man out.

2 pax at each station – 1 minute each station, two rounds:

  1. Derkins
  2. CMU Curls
  3. Merkins with one hand on CMU – 5 Reos then switch hands
  4. Tire Sledgehammer Swings
  5. APFT Sit-ups
  6. Stationary Bear Crawls (resistance band around ankles and get in bear crawl position. Keep ankles apart and alternate lifting one foot off of the ground.
  7. Ruck Squats
  8. Dips on the fence
  • 5 minutes of planks
    • 1 min high plank
    • 30 sec low plank
    • 1 min one leg plank (30 sec each leg)
    • 1 min side plank (30 sec each arm)
    • 30 sec high plank
    • 1 min low plank
COUNT-OFF & NAME-O-RAMA
15 Pax – Rainbow Warrior, Gun Show, Gomer, Watchita, Woody, Speaker, Rabbit, Black Diamond, Culture Club, Landline, Beauty Shop, Chuck E Cheese, Barney, Slots and U-Rock (QIC)
CIRCLE OF TRUST/BOM:
Just finished read a book with a colorful title. The Subtle Art of Not Giving a F***. Despite the title and colorful language, there were a few great points.
  1. You aren’t that special. The problems you are facing aren’t just happening to you. You aren’t the first to ever go through this. Stop acting like it is the end of the world.
  2. Even when it’s not your fault it’s still your responsibility. Take control of the situation and fix it.
We as men have a responsibility to take care of our wives, families and communities. When sucky situations happen instead of moaping around and acting like life is terrible, jump into action and get to work.
MOLESKIN:
I am digging this new AO. These men put in some work today! T-claps!
ANNOUNCEMENTS:
Collecting money for pax dealing with the floods. Get with Woody for info.

Killer B’s at Blazing Saddle

THE SCENE:  Nice, 70-ish with a gentle breeze.  The Blazing Saddle grounds in ship shape.  Pop-up stable tents ready.  Anticipation in the air as the Charity Horse Show approaches, just days away.
F3 WELCOME & DISCLAIMER:  Done… and done again (after Meter Maid’s arrival)
WARM-O-RAMA:

15 Side Straddle Hop (standard) IC
15 Side Straddle Hop (fast tempo) IC
11 Abe Vigoda (“old man style” windmills) IC
10 Daisy Pickers (slow) IC
14 Frankensteins (alternating high kicks) IC
1 minute Back Planks
10 CMU Curl, Lift, and Press (upper body combo warm-up) IC
THA-THANG:
Mosey to playground
10 celebratory Burpees during interruption by train OYO
BLIMPS across field to Poplar Pike
(Back Planks till ALL IN)
Apple Turnovers back across field to playground
Mosey over gravel trail around horse arena to stables
(mumblechatter till ALL IN)
28 Burp-Ups OYO
Mosey back to shovel flag and CMUs
(Blades of Steel OYO on CMU till ALL IN)
Mosey with CMU to fountain.
11 Blockees OYO
28 Block-weighted Dips OYO
Mosey with CMU back to shovel flag
COUNT-OFF & NAME-O-RAMA
8 PAX (1 FNG) – White Collar (FNG), Hot-N-Ready, Cheesesteak, Speaker, Kudzu, Woody, Meter Maid, Webelo (QIC)
CIRCLE OF TRUST/BOM:
Actively tend to the important relationships in your life to prevent the natural deterioration that occurs over time by doing nothing.
MOLESKIN:
Think of the important relationships in your life like a garden or flower bed… if you do nothing, what eventually happens?  Weeds invade.  And if it is not addressed, they get out of control and basically choke out whatever plant is attempting to survive.  On the other hand, if you are disciplined to invest in your relationships (2nd F, marriage classes or counselling, dates with kids, etc.), you will be better positioned to defend those important relationships from the effect of our broken world- to infect with its brokenness at any opportunity.  Relationships will be more likely to thrive in an environment where they are proactively tended to.  Seek accountability among other brothers.
ANNOUNCEMENTS:
None that I know of right now… check Slack annoucements or mumblechatter for the latest news and updates.