100-90-80-70-60-50- Oh, You Get It

THE SCENE: Light Rain – Cold – Wasn’t it just 90 degrees last week?

F3 WELCOME & DISCLAIMER – All were welcomed. All were … disclaimed.

WARM-O-RAMA:
Arm circles, Imperial Walkers, Ab stretches
THA-THANG:

Exercises were on your own until all arrived at plank. Once all in, we moseyed together, then hit the next set of exercises. Guns N’ Roses, Black Sabbath, Queen, Deep Purple, and Jimi Hendrix motivated us along the way.

  • 100 Mountain Climbers – 1=1
  • 90 Arm Circles (45×2) – 2=1
  • 80 Little Baby Crunches
    • Plank till all in
    • Mosey with sprints
  • 70 Squats
  • 60 Dips
  • 50 Big Boy Situps
    • Plank till all in
    • Mosey with sprints
  • 40 Pickle Pounders
  • 30 Hand Release Merkins
  • 20 Burpees (squats were alternate)
  • 10 Inchworms
    • Plank till all in
    • Mosey with sprints

15 more burpees for funzies (squats were alternate)

Last 3 minutes were shoulder, leg, and ab stretches.

MARY:
None
COUNT-OFF & NAME-O-RAMA
5 PAX (0 FNG)- Speedy, Boba Fett, Third Wheel, Rabbit, Grimace
CIRCLE OF TRUST/BOM:
Small decisions matter. We know David from 1st and 2nd Samuel as the slayer of Goliath, as a king, as a man after God’s own heart. We think of these big moments when we think of him, but it was the culmination of his “small” decisions that lead him to his big moments. As a sheep herder, he fought off and killed predators to protect his father’s flock – consistent, positive, protecting decisions. This was his petition to Saul when asking to fight Goliath.

Small decisions lead to bigger ones.

Later when he slept with Bathsheba and had her husband killed in battle, it was the small decisions of going to his rooftop, watching her bathe, asking who she was, and sending for her – all “smaller” decisions that led to a series of larger decisions that ultimately lost him favor with the Lord and divided his family.

Encouragement was given that we give equal attention to our smaller and seemingly inconsequential moments, and that God is with us in those, as he is in the bigger moments.
MOLESKIN:

ANNOUNCEMENTS:
Hit the Annex this Friday the 19th at 0530 for an exceptional workout.

Also, how about that Pats/Chiefs game on Sunday? Fantastic game.

Annex Fun

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

THA-THANG

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM

MOLESKIN:
Belated post–lost to the fog of Slots long term would-be memory

Deck and Run at the Annex

THE SCENE: 52*, dark, gloomy

F3 WELCOME & DISCLAIMER: Done

WARM-O-RAMA:
SSH x20, IW x10, Hillbilly x10, Windmill x10, Daisy Picker x10, High Knees and Butt Kickers for ~30 seconds each – Mosey around the .25 mi loop on the North end of the park

THA-THANG:
YHC decided to break out his F3 Workout Deck for the first time. To get the biggest bang for our buck, I took the liberty of removing all 2-7 cards. All face cards are 25 reps, Aces are 100. The below is mostly correct, but the memory is a little cloudy.

Round 1 (led by YHC):
Ranger Merkin – 9 IC
Mountain Climber – 25 IC
Flutter Kick – 50 IC
Something else? – 10 IC? Who really knows?

Mosey .25 mi loop

Round 2 (led by Slots):
Burpee – 25 OYO
Calf Raise – 50 IC
Plank Jack – 25 IC
Rosalita – 10 IC

Mosey .25 mi loop

Round 3 (led by Grimace):
Carolina Dry Dock – 9 OYO
Merkin – 8 IC
Low, Slow Squat? – 9 IC
Something else? – 25 IC (probably)

Mosey .25 mi loop (that makes one whole mile!)

Round 4 (YHC):
Monkey Humper – 25 IC (the worst!)
Shoulder Tap – 25 IC
Smurf Jack – 25 IC

MARY: That was Round 4, silly goose!

COUNT-OFF & NAME-O-RAMA: 9 PAX (3 FNGs)

CIRCLE OF TRUST/BOM:
Proverbs 15:22 says, “Without counsel plans fail, but with many advisers, they succeed.” 

I’ve been battling a lack of motivation and general laziness the last couple of weeks. This has led to feelings of depression and disappointment in myself as I’m not living up to my own expectations. I’ve been able to share that struggle with my F3 brothers, and have been very encouraged from their counsel. 

I believe all men go through periods of feeling insufficient for their tasks, and we can feel hopeless because we try to take it all on alone. The Amateur tries to pull up his bootstraps and grind it out, which leads to burnout, failure, and isolation. The Pro builds proximate relationships with other men who he can lean on when times get tough. When men are in community with other men, they can pull each other up through the peaks and valleys of life. You can build those relationships outside of F3, but for me, struggling together under a log or doing burpees is the ideal place to build trust and mutual respect.

MOLESKIN:
+ Shout-out to Slots and Grimace for helping to lead. Slots’ enthusiasm is unrivaled. Grimace wears a weight vest and shouts “I can’t hear you!” during cadence. True HIMs.
+ Shout-out to the FNGs! Beautiful Mind is a college student who plays soccer, so he was basically yawning the whole time. MTV and Third Wheel (RESPECT!) put in serious work.
+ TCLAPs to Boba Fett (RESPECT!) for getting and staying after it
+ Shout-out to Speedy for running a tight ship and always providing refreshments. The Aldi cold brew was great.
+ Shout-out to Footlong for getting mobile after knee surgery – prayers for recovery.
+ The deck was fun, and it’s pretty easy to modify to fit whatever your needs are. They have a dexicon site describing all exercises. 

ANNOUNCEMENTS:
Camping tonight
Billy Blanks is having a yard sale to fund his family’s adoption Friday and Saturday – go buy some bric-a-brac!

Mosey Game: Fert Berguson Edition

THE SCENE:  Dark, Cool, yet Soupy and Drinkable, like a fine Gazpacho. Grimace still has a weighted vest on.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm up theme: Running Stretches
20 Squats OYO
20 Daisy Pickers IC
15 Imperial Walkers IC
15 Hillbillies IC
20 SSH IC

THA-THANG:
We went for a mile long mosey in the dark while playing the mosey game. Every tree on the left (within a CMU throw away) needs 30 Tree-huggers from the group, combined. Every Bench on the Right needs 30 Box Jumps (or Step-ups), Combined. It was a memory exercise too, Trees to the left of me, Benches to the right (and here I am, stuck in the middle with you). PAX kept in a tight group and everyone did their fair share of 5 each. All in all, we hit up 2 benches and hugged about a dozen trees. The Tree Bowing started getting very zen, and debating over whether or not we could hit that tree with a CMU was a lot of fun!

These amazing weirdos finished the route really fast and we did calling out exercises. Apologies for discrepancies.
Boba Fett – 15 Hillbillies IC
Pronto Pup – 25 Big Boy Situps OYO
Renfro – 20 Merkins OYO
Speedy – 15 Body Builders OYO
Grimace – 100 Squats IC (we shared the count)

Short Mosey to Mary

MARY:
20 Flutterkicks IC
20 LBC IC
15 Hello Dolly IC
15 Big Boy Situps OYO
20 SSH IC
10 Daisy Pickers IC
COUNT-OFF & NAME-O-RAMA
6 PAX. Boba Fett, Speedy, Pronto Pup, Grimace, Renfro, Roomba
CIRCLE OF TRUST/BOM:
We as men can get ludicrously competitive, but all that energy and drive often is used on things that ought to be lower on our priorities. There’s nothing wrong with being enthusiastic over your job or your sports team or your hobbies and interests, but let’s try to see our personal relationships, the people that depend on us, that we are committed and devoted to, as something to get competitive about. Get excited about being the best at that. Follow through, Love the ones close to you.
MOLESKIN:
It was upon Amen from BOM that YHC began to get faint. I blame Grimace because I was seeing purple. I’m thankful to the PAX for helping me through that. I’d been sweating my VQ because I barely have the strength to get through these things, and it was a nice reminder that leading doesn’t mean being best. Thanks to my HIM for showing up and really SHOWING UP.
ANNOUNCEMENTS:
Annex is Tuesdays and Fridays now.

A Gross time at The Annex

THE SCENE: perfect….. Grimace showed up in a weighted vest….. Cause things aren’t hard enough.
F3 WELCOME & Disclaimer given and disclaimed. Mission and 5 core principle quiz. 
WARM-O-RAMA:

IC 15 ssh, windmills, daisy pickers, hillbillies, and arm circles forwards n back. 10 OYO body builders. Mosey to the pavillion
THA-THANG:
It was gross. 12 exercises 12 reps

  • Durkins
  • Box jumps
  • Werkins
  • Squats
  • Tempo merkins
  • Dips
  • Burpees
  • Tempo squats
  • Carolina dry docks
  • Tempo dips
  • Groiners
  • Bbsu

Mosey to the wall for wall sits. 2 sprinted the practice field loop while everyone relaxed on the wall. Continued till everyone got a run in

Returned to the Pavillion and repeated the gross through Carolina dry docks
MARY:

None

COUNT-OFF & NAME-O-RAMA
5 pax. Harbaugh, Boba fett, Pronto Pup, Grimace, Speedy
CIRCLE OF TRUST/BOM:
Be stalwart. Know what you believe. Know that others believe differently. Live strong

MOLESKIN:
Grimace is a beast. Here is your weight vest competition Slots! It has encouraged yhc to push harder. Also been great to get to know Harbaugh, Pronto Pup, and Boba fett a little better. Onward men!
ANNOUNCEMENTS:
We’re a go on Fridays!

Like Bruce

THE SCENE: Misty and cool
F3 WELCOME & DISCLAIMER: Given, Disclaimed
WARM-O-RAMA:
SSH x 15, Daisey Pickers x 15, Windmills x 15, Bat Wings (All 20 x IC Arm Circles forwards and Back, Seal Claps, Overhead Claps) 10 Body Builders OYO

THA-THANG:
Name Game. Used a Chart to turn each letter in the pax’s names into a horrible exercise. Got through a few pax.

had to run to vehicle to grab a few things, so Barney took the reigns and led something……… I’m sure it was painful.

Bruce Lee. 20 reps IC of American Hammers, Leg Raises, LBC’s, Heel Touches, Crunchy Frogs, and 100’s. Followed by 30 sec of recovery then rinse and repeat.

MARY:
see Bruce
COUNT-OFF & NAME-O-RAMA
Barney, Pronto Pup, Boba Fett, Roomba, FNG (Footlong), and Speedy
CIRCLE OF TRUST/BOM:
Thoughts on influencing and guiding children.
MOLESKIN:

ANNOUNCEMENTS:

Sweet Gerkin Miles

THE SCENE:

The Levee: 71ish degrees with  gloomy gloom for everyone

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

CIRCLE OF PAIN:
*SSH x 20 IC
*Imperial Walkers x 20 IC (In motion, clock-wise, as a unit)
*Hill Billies x 20 IC (In motion, counter-clockwise, in reverse)
*Merkins x 20 OYO
*8-ct Bodybuilders x 20 OYO

THA-THANG:   Indian Run while stopping as a unit every .25 mile to perform the following, recover, then resume IR:


*0-.25 mi= Pickle Pounders x 10 IC
*.26-.50 mi=  Pickle Pounders x 20 IC
*.51 mi-.75 mi= Pickle Pounders x 30 IC
*.76-1.0 mi= Pickle Pounders x 40 IC
**RINSE and REPEAT for Mile # 2

Once arriving back to STARTEX, PAX performed Prisoner Squats x 100 IC

YHC enlisted Speedy to lead the PAX on a quick mosey up a hill 1/8 mile away then return to STARTEX

MARY:
*Flutter Kicks x 20 IC
*Box Cutters x 20 IC (Build the Box)
**Box Cutters x 20 IC (Open the Box)

COUNT-OFF & NAME-O-RAMA:
5; Grimace, Speedy, Nature Boy, Barney and O Positive.

CIRCLE OF TRUST/BOM:
YHC spoke briefly of his ancestry citing that his Scottish (clan) bloodline is evidenced to have fought alongside THE William Wallace of Braveheart.  YHC used this to illustrate that regardless of our last names (clans) and earthly bloodlines that our salvation is sealed through the eternal and heavenly bloodline with Jesus Christ.  We, men, seek FREEDOM and that freedom is, indeed-FREE.  It’s called grace.  Comes through a relationship with the Lord. DRedd like William Wallace were 2 men who simply refused to accept the status quo of the oppressor and band brothers together to make an impact—for generations to come.  Satan is that oppressor.  Sad Clowns beware.

MOLESKIN:
We. Ran.

Proud of this group of HIM who came ready to work.  And work we did.

ANNOUNCEMENTS:

  • GROWRUCK is coming to the Bluff City…9/21-9/23.  

 

We Love Benches

THE SCENE: Wet and rainy and also wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey, Arm circles, imperial walkers, merkins, high knees, windmill
THA-THANG:
Each PAX named their picnic table and grew to love it. Benches with male names earned 5 decline merkins after each exercise. Female names earned 5 incline.

PAX could not break contact with the bench unless otherwise specified. Breaking contact would earn more merkins.

  • Picnic Pushups (5 incline merkins, 5 cockeyed merkins, 5 merkins on top of the bench, 5 more cockeyed merkins, 5 decline merkins).
  • Step Ups
  • Mountain climbers in cadence
  • Dips
  • Split Squats
  • Box Jumps
  • Inverted Merkins
  • Mosey
  • Leg tucks (bringing knees to elbows while hanging from a pull-up bar)
  • Hand release Merkins
  • Leg Tucks
  • Hand Release Merkins
  • More Leg Tucks
  • More Hand Release Merkins
  • Picnic Push-ups

MARY:
Little baby crunches and scissors.

COUNT-OFF & NAME-O-RAMA
5 PAX. #billyblanks #speedy #bobafett
CIRCLE OF TRUST/BOM:

MOLESKIN:

Talked about the Little Rock 9 – Activating Event, Belief, Consequence

ANNOUNCEMENTS:
Annex moves to Tuesday’s and Fridays beginning in October.

Leg day at The Annex

THE SCENE: Coolish and dry. We have been hitting some great morning temps lately!
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:

Arm Circles x 10 forwards then backwards IC; Windmills x 20 IC; Daisey Pickers x 20 IC; SSH IC to 15 then count silently and stop @ 21 (Pax did this marvelously, no penalty. The Dova counting game is STRONG); Daisey Pickers x 20 IC; OYO Usain Bolt 45s (YHCs fave); OYO 10 Wolverine Burpees (YHC modified this to 5, Grimace had already done 6) Quick Mosey to the Pavilion
THA-THANG:
Aiken Legs (20 Squats, 20 Box Jumps, 20 Lunges (2 legs = 1), 20 Split Jacks) AMRAP for 6 Min.

Moseyed to Choker’s Hill for 11’s Jump Squats up top, Burpees down low

Since we conquered the hill we showed it who’s boss for 4 min with a quadraphilia (sprint down the hill forwards, then back up sprinting in reverse)

Mosey to flag

MARY:
Red light, Yellow light, Green light. Billy Blanks (reverse crunches, and windshild wipers), Harbaugh (LBCs)
COUNT-OFF & NAME-O-RAMA
U-rock, Billy Blanks, Grimace, Harbaugh, Speedy
CIRCLE OF TRUST/BOM:
YHC is constantly encouraged by the pax who post. Our time is short, lets make the most of it. YHC’s chosen profession constantly reveals the depravity and frailty on the human condition. Everyone who posts is a HIM, making higher choices to not only the benefit of themselves but also to everyone they come in contact with. Keep it up MEN! Onward!
MOLESKIN:
YHC absolutely hates waking earlier than he absolutely hasto, but made it out to preruck with U-rock. The caliber men that F3 has hooked and who post regularly or when life allows is excellent. It was good time spent.
ANNOUNCEMENTS:
Grow Ruck is upon us. Prayers for an injury free night will be set ya’lls way.