There’s a Reason Tony Hawk Doesn’t Play Golf

THE SCENE:
The Gloom is getting darker and cooler.  Fall is the best time of the year, and I’m looking forward to both weeks of it here in Memphis.  Mr. Wolf jogged by as I was planting the Shovel Flag.  We exchanged pleasantries; nobody was accused of condescension or bigotry, so we’ll call that a win.

F3 WELCOME & DISCLAIMER:
Full version for the first 3.  Brief version for Tremor after he rolled up during the SSH.  Nonexistent version for Speedy after he rolled up 5 minutes before the end of the workout.

WARM-O-RAMA:
SSH x20 IC
Daisy Pickers x15 IC
Hillbillies x16 IC
Arm Circles x10 IC (each direction)

THA-THANG:
F3 Golf: a series of 5 minute sets, with 1 minute of rest in between.  Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps of each OYO, and so on until 5 minutes expired.  At the end of each round, each person’s score would be the lowest number of reps that were successfully completed for both exercises.  For example, if time expired while you were still working on 4 reps of exercise 2, your score for that round would be 5.  Lowest score at the end of the Thang wins.

Set 1:  Merkins/BBSU.  Winners: 3 tied with 1 point
Set 2: SSH/Flutter Kicks.  Winners: Gomer (1)
Set 3: Tony Hawk Burpees*/WWI Situps.  Winners: Gomer and Tremor (10)
Set 4: Mountain Climbers/Squats.  Winners: 3 tied with (1)
Set 5: Werkins/Monkey Humpers.  Winners: 3 tied with (1)
Set 6: Carolina Dry Docks/LBCs.  Winners: 2 tied with (7)

*I can’t let a Turd Q go by without incorporating Tony Hawk in some way.  He puts the T in Turd.

Final Scores:
Tremor and Gomer: 22
Choker: 26
Gun Show: 41
DHL: 50
Speedy: 8 (for the one round he actually showed up for)

MARY:
Flutter Kicks x35 IC

COUNT-OFF & NAME-O-RAMA:
6 PAX:  Choker (QIC), DHL, Gomer, Gun Show, Speedy, Tremor

CIRCLE OF TRUST/BOM:
For the CoT I had planned to heap some praise on Speedy.   But then he RUINED EVERYTHING by fartsacking 95% of my Q.  Oh well, too late to come up with something else.

Somehow, Speedy came up with this crazy idea to get everyone hooked on post-workout bananas.  Once this was in full effect, he had a bananaized version of the Gadsden Flag created and has been posting it at the Turd every since.  Being a part of Memphis, the flag comes with a set of its own #MemphisRules.  There are a number of different goals/challenges for the PAX to complete, and upon completion of each one that person gets to sign the Nanner Flag.  Whoever has signed it the most by the end of the year gets to keep it.

This is such a great idea.  It’s silly.  It’s fun.  But it serves a very serious purpose.  It has given the AO a distinct personality.  It encourages regular attendance.  It incentivizes volunteering to Q.  It drives PAX to get involved with all of the regional challenges/CSAUPs/etc.  Stuff like that is what I think of when I think of F3.

Speedy is a top-drawer AOQ and we’re lucky to have him.  When he remembers to set his alarm, that is.

MOLESKIN:
Tony Hawk makes everything better.  And by better, I mean much, much worse.

ANNOUNCEMENTS:
Sign up for Shield Lock.  Then sign up to help #PlantTupelo.  

Mighty KOTB push

THE SCENE: perfect?
F3 WELCOME & DISCLAIMER. Given….. 5 principles of f3
WARM-O-RAMA:

20 SSH, 10 Windmills, 10 Daisy pickers, 10 Hillbillies all IC
THA-THANG:
Merkin Mile. pause every quarter mileish for 25 Merkins. We had a fortune teller in our midst that was doling out free fortunes for the group. At each stop we read….. our fate. Sprinkled in were an additional

  • 24 Carolina Dry Docks
  • 31 Merkins
  • 64 Squats
  • 67 Burpees
  • and alot of jump lunges and alligator merkins while waiting on the 6

MARY:
20 IC Freddie Mercuries, Billy Blanks – Reverse crunches 20 oyo, Slots – OG AOQ Redlight Green Light Yellow Light
COUNT-OFF & NAME-O-RAMA
15 Pax, video wasn’t recording… fail. Gomer, Gunshow, Tremor, Slots, Rosetta Stone, Rainbow Warrior, Land Line, Inova, Farmer, Billy Blanks, Beetus, Chuck E Cheese, Iceburg, Speedy (qui), and DHL (FNG….. billy blanks stated he may have thought this was his kick boxing class)
CIRCLE OF TRUST/BOM:
spoken
MOLESKIN:
T claps to Chuck E Cheese, and Gunshow who made a valiant effort for KOTB this month. Honestly their effort has given me pause to how i view the KOTB flag, and probably need to send more respect its way. Dismissal isn’t a healthy way to go. Tremor brought more Banana Bread…… it was eaten.
ANNOUNCEMENTS:

Heavy lifting Annex style

THE SCENE: normal shorts weather
F3 WELCOME & DISCLAIMER. Given
WARM-O-RAMA:

20 ssh, 10 arm circles forward and back, 10 daisy pickers, 10 hillbillies all IC
THA-THANG:
Stations 1 min AMRAP (as many reps as possible) then switch, everything was modifiable with a coupon or as you see fit

  • 30# curls
  • 65# squat thrusters
  • Rope…. make the waves from a squatted position
  • 130# farmer carry….. grip strength for days
  • Slam Balls, #30, or #80
  • Sled 90#, push it real good
  • Tire flip, choose light or heavy tire
  • Sledge hammer on tire that wasn’t in use

MARY:
Who?
COUNT-OFF & NAME-O-RAMA
Gomer, Gunshow, Tremor, Rosetta Stone, Farmer, Couch Potato, Speedy (qic)
CIRCLE OF TRUST/BOM:
spoken
MOLESKIN:

ANNOUNCEMENTS:

Dealer’s Choice

THE SCENE:

Annex. Hot and humid.

F3 WELCOME & DISCLAIMER:

*Follow Me: Capri Mosey

WARM-O-RAMA:

SSH x 23 IC

THA THANG:

  • Dealer’s Choice
    • Taking Turns, clock-wise rotation:
      • 1 PAX would Bear Crawl to center of circle
      • Reach into Cap’n Merkin’s cranium and pull out a playing card
      • Announce the Exercise written on card
      • Q the exercise either IC or OYO (Dealer’s Choice)
        • Ex:
          • WW II Sit-Up x 12
          • Squat x 25
          • Flutter Kick x 25
          • American Hammer x 25
          • Hand-Release  Merkin x 15
          • Mtn. Climber x 25
          • Plank Jack x 25
          • Burpee x 25
            • Mosey
          • Monkey Humper x 17
          • LBC’s x 17
          • SSH x 25
          • CA Dry Dock x 14
          • Merkin x 25
            • Mosey
      • Once done Q’ing the exercise, PAX would exit the circle by Crawl Bear back to spot in outer circle
      • PAX to his left would go next
      • Rinse and Repeat

MARY:

Rosalita x 23 IC

COUNT-OFF & NAME-O-RAMA
9; Iceberg, Farmer, Inova, Gun Show, Rosetta Stone, Couch Potato, Speedy, Gomer, and O Positive (YHC)

CIRCLE OF TRUST:

DO THE HARD THING

Post.

MOLESKIN:

Great to see the PAX flourish when presented, 1 by 1, with the opportunity to Q an exercise.  The rotation allowed for the men to knock off the nerves and fail in a safe space. Very proud of my brothers.

ISI.

ANNOUNCEMENTS:
See: Preblast

You’re All Shooting Stars to Me at the Annex

THE SCENE:  Not to bad. The soupy air of Memphis is chilled and ready to enjoy. Really Dewy. Can’t wait to end one of these with dry socks.

F3 WELCOME & DISCLAIMER: Administered! And again for Rosetta Stone.

WARM-O-RAMA:
SSH IC x 20 (because we have rules)
Imperial Walkers IC x 20
Windmills IC x 20
Arm Circles FWD IC x 20 (Keep arms up)
Arm Circles REV IC x 20

THA-THANG:
See if you can guess the theme faster than the PAX this Morning! Hints in Bold. Gomer was a curious one, having a peek at the 3 cardboard signs I made the night before, now scattered near the NE corner of the Annex like a corrugated Triptych sloppily hurled at a hillside.

Mosey’d around the 1/4mi loop and argued about whether it’s a 400meter loop and not a 1/4mi loop. After completing one orbit, PAX gathered at the east end of the lot for AMRAP #1 to the tune of the Meteora album by Linkin Park, which was also the first album I bought with my own money. Sorry I’m late to that particular party, Speedy and Grimace. 8 minutes of the following:

Plank Jacks x 10
E
l Capitan up the hill  to the swings (Like a deep Lunge walk)
R
ussian Twists x 10
S
quat Jumps x 10
E
l Capitan backwards down the hill
I
mperial Squat Walkers x 10
D
erkins x 10

Another orbit round the loop up to the pavilion (after I had to get my shout on) and PAX picked out picnic tables for AMRAP #2. Another 8 Minutes:

Mario x 10 (Mostly done as step ups, because of all the dew we had accumulated)
Elevated Merkins x 10 (using the benches)
Tricep Dips x 10
Elbow Plank x 20 seconds
Obamas away from the pavilion until you hit 20 Merkins then
Reverse Lunge back until you have pavilion roof over you

The PAX started asking why I wasn’t calling the Elevated Merkins Irkins (short for incline Merkins). I said because it would upset the acronym. It was at this point that the PAX figured out the theme was the Meteor shower we had this week. Their reward was another loop! End at the east lot again. 6 minutes left for AMRAP #3:

Smurf Jacks x 10
Hillbillies x 10
Outlaws x 10
WWII Situps x 10
Everest up the hill
REVerest back down (Everest Backwards)

They only got done with one round before the timer went off. In addition to just spelling PERSEID METEOR SHOWER, I also stuffed as many Plyometric exercies into tha thang as I could. Plyometric exercises focus on burst of energy and usually have some kind of “shooting” action, in honor of the the shooting stars.

Nerds love alt text.
I am insufferable.

MARY:
OYO Limping back to STARTEX

COUNT-OFF & NAME-O-RAMA – 6 PAX
Gomer, Gun Show, Rosetta Stone, Lager, Speedy (AOQ), Roomba (QIC)

CIRCLE OF TRUST/BOM:
A reiteration of what Barney said a few weeks back about getting home and finding the energy to spend time with your family. I recounted that I’d been sleeping terribly this week and my 2.0 wanted to get up in the night and see the shooting stars this week. I was going to bed on the last night of the meteor shower not really intending to see them, but when my son woke up anyway around the start of the visibility window, I found the energy to take him in the back yard and do some literal stargazers with him. We saw 2, and his excitement more than made up for the sleep lost. Point is, HIM, your family is your first ministry, so dig deep for them.

Prayers for Rabbit’s 8th, and Gomer’s friends.

MOLESKIN:
So the last time I did AMRAPs, the whiteboard failed. Cardboard signs were way better and were hoboriffic! Must remember to bring a flashlight to point at them though, especially with the sunrise starting to shift. I had a much easier time leading this morning, and I think I’m feeling at ease commanding such hard exercise routines. The lunges and squat variants we did were brutal though.

PLC had awesome discussion about boat racing (I call drummer!), Banana blight, Japanese, and Books. Also Gun Show got hissed out by some Geese.

ANNOUNCEMENTS:
2 year convergence at the Mothership. Freed to bring PLC Goodies. If you’re reading this and it’s still friday, the 16th, shut this off, go lay out your clothes, and go to bed now. Ghost flag will be there, so Trashville, come and claim it if you dare!

School of Lunges

THE SCENE: Warm and very humid

F3 WELCOME & DISCLAIMER
Welcomed & disclaimed


WARM-O-RAMA:

SSH x25 IC
Small arm circles (forward & reverse) x10each IC
Overhead claps x10 IC
Seal claps x10 IC
Big arm circles (forward & reverse) x10each IC
Daisy pickers x10 IC
Windmills x10 IC
Imperial walker x10 IC

THA-THANG:
AMRAP:
– 10 lunges with rucksack (30 or 40lbs) on back
– 10 lunges with CMU locked out overhead
– 10 lunges with CMU held in goblet/front rack position
Repeat the lunge sequence three times
– Run to the far end of the parking lot and back
– 20 burpees
That is one round. We did two rounds.

MARY:
– Heels to the heaven x15 IC
– Low plank leg through x15 IC
– Alternating toe touch x15 IC

COUNT-OFF & NAME-O-RAMA
6 PAX (0 FNG) – Chyna, Couch Potato, Gomer, Gun Show, Speedy, Tremor (QIC)

CIRCLE OF TRUST/BOM:
Logical thinking has limitation just like our five senses. We could see with our eyes but we could only see to a certain distance with our naked eyes. We could hear with our ears but it’s also limited just like our eyes. Likewise, our logical thinking also has limited ability to reason some occurrences that might happen in our life. Sometimes we need to embrace this limitation and believe that something happen simply because it’s a God’s will.

MOLESKIN:

ANNOUNCEMENTS:
2nd year anniversary convergence on Sat 8/17 at the Mothership.

Climbing the ladder at the Mother of all Ships

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

WARM-O-RAMA:

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

THA-THANG:
Climbing the Ladder!

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

COUNT-OFF & NAME-O-RAMA

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


CIRCLE OF TRUST/BOM:

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


MOLESKIN:

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

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

Crossfit games tribute!

THE SCENE: Friday August 2nd, muggy and warm
F3 WELCOME & DISCLAIMER

Pax were disclaimed and warned
WARM-O-RAMA:

20 SSH, stretch on your own, then short mosey around the lot.
THA-THANG:
in honor of the Crossfit games that started on August 1 the PAX performed multiple benchmark workouts named after females.    Each workout was modified from the original due to lack of equipment.

Helen: Pax perfomed with a CMU 3 rounds of 12 pull ups, 21 CMU swings, and a 400 yard run each round.                  Pax rested for a 30 count

Fran:  reps 21-15-9 of CMU thrusters and bent over rows with the CMU  21 reps of both then 15 then 9.                      Pax rested for a 25 count

Nancy: 3 rounds of 15 over squats holding CMU then 400 yard run down the hill and back.     Pax rested for 25 count

Grace: 30 reps of ground to overhead with CMU, pax had to pick up the cmu from the ground then press over head each rep.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
12, Roomba, Lager, Sonic, Chyna, Tremor, Couch potato, paralegal, rosetta stone, meter maid, Jiminee, Speedy, Barney
CIRCLE OF TRUST/BOM:
Psalms 73:26 “My health may fail, and my spirit may grow weak, but God remains the strength of my heart; he is mine forever.”   Pax were encouraged to make sure their strength came from God and not by their own power.  Strength is needed to pour yourself out everyday at work then at home with the family.  You don’t want to give your family your leftovers from a busy day.  Strength in God helps you to be able to keep pouring out of yourself so that your family is happy and fulfilled by you.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Oklahoma

THE SCENE: A balmy 76. 6 MPH winds out of the south
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH IC
THA-THANG:
Mosey lap around the parking lot

OKLAHOMA!
1v1 competition. Player 1 draws exercise out of a hat. He has the choice of sprinting a lap around the parking lot or performing said exercise. Player 2 gets the short end of the stick and does whatever Player 1 doesn’t want to. Winner is determined by who finishes first. Winner picks the next two men up. Loser is just that, the loser.

A non-exhaustive list of exercises:
30 Burpees
20 Burpees
50 SSH
100 overhead press
25 lunges
25 jump squats
60 squats
Hold a legit Al Gore
40 Merkins
30 Pattycake Merkins
10 Captain Thor

MARY:
Dealer’s Choice
20 Hello Dolly IC
20 Flutterkicks
20 Freddie Mercury
10 Jane Fonda 

COUNT-OFF & NAME-O-RAMA
25
CIRCLE OF TRUST/BOM:
Life ain’t fair. Sometimes you win when you didn’t put in the work. Sometimes you lose when you did. Get over it. 
MOLESKIN:
Fun workout format. It needs a few tweaks, but it will be back new and improved at an AO near you. 

The ghost flag was stolen (illegally) which seems about right. 

YHC takes a lot of pride in winning sprints. Orange Julius absolutely smoked me today. It wasn’t even close. It’s amazing how quickly the mind goes to making excuses when we’re losing. No excuses, do better! Glad to have brothers pushing. 
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Spooky Flags

THE SCENE: Shorts weather for sure. YHC thought about using our nice upper practice field for this Q, but decided on the Goose Field. What is more Annex than burpees in goose scat. It was slightly spookier than normal.
F3 WELCOME & DISCLAIMER. Given multiple times. 5 Principles of F3. Mission of F3, Credo of F3. Welcome to KOTB
WARM-O-RAMA:

IC 25 SSH, 15 Hillbillies, 10 Daisey Pickers, 10 Arm Circles Forward n Back. Jump Squat Holds (a personal fave). Steinbrenner thought there wasn’t enough hold……. not sure he still feels that way. If you aren’t doing these……. do them. Short mosey to shake out them gams.
THA-THANG:
Doracides…..  It is a favorite of mine so we did them. YHC also had my weekly Annex meeting with Mayor Strickland, and he advised he was raising taxes on the Annex pax. Partner UP! (with someone you do not know preferably). While partner 1 puts a hurting on the count, partner 2 runs to first cone (burpee) and back, and repeats for the 2nd and 3rd cone. Tossed a little Louisville in with the switch. Before you swapped with your partner you did 5 “Booya Merkins” which is a merkin with a hand clap with your partner. (A pax chirped that that was a “Patticake” Merkin…. but he wasn’t on Q so…….)

*after looking up Booya Merkins…. and Patticake merkins…… said pax was correct

  • 150 BBSU
  • 250 Merkins
  • 350 Squats

No time for the rest of the wenkie.

MARY:
IC 20 Freddie Mercuries, 20 LBC, 20 Flutter Kicks, polished it off with Freddie Mercuries till time.
COUNT-OFF & NAME-O-RAMA
21 Pax. La-Z-Boy, Halpert, Double Vision, Topanga, Dial-Up, Chyna, Gomer, Rabbit, Steinbrenner, Chuck E Cheese, Backseat, Beetus, Blank Stare, Gun Show, Master Pee, Paralegal, Pillsbury, Pronto Pup, Motel 6, Roomba, Speedy (QIC).
CIRCLE OF TRUST/BOM:
Letting go of habits or things that have a hold on you to focus attention elsewhere. Do hard things.
MOLESKIN:

Regional T-Claps to the Pax of Louisville, who created their Ghost Flag and welcomed us with open arms when the Memphis PAX arrived to take it! Yalls hospitality was off the chain. Ya’lls park was dope. Your Coupons were heavy, and Diablo and Kilo lead an excellent Q. Hope to return to “The O” in the future.

For the Ghost Flag’s inaugural F3 Memphis exchange, The Levee brought 11 PAX and claimed that sucker. Good work guys, it was nice to have yall out to the Annex. YHC has posted at very few AO’s, however have been attempting to change that and get out to meet other PAX.

Also T-Claps to Bailout who showed up with the drone and got the money shots!
ANNOUNCEMENTS:
City Ruck Tour Friday!!!! YHC is hoping to go.