Rail Road to Go Diego Go…

THE SCENE:  78 degrees with a 100% chance of 3 ft tall grass!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (20), Mt Climbers (20), Shoulder Taps (20), Arm Circles (10 each way), Butt Kickers (20), Daisy Pickers (15), Donkey Kicks (20). 

THA-THANG:
1.  Rail Road to the not a sport field…. (PAX lines up single file. First pax sprint 5 yards and assume the high plank position…. next pax jumps over him runs 5 more yards and assumes the plank position in well.  Pax continues laying tracks like this and then in Indian run style continues moving the track forward until at Not a sport field.)

2. Go Diego Go… Just like Dora 1,2,3 but Go Diego Go is 1,2,3,4.  (Pax divides into teams of two)

100 Burpees, 200 Pushups, 300 squats, and 400 Big Boy setups (LBC’s for modification.)

3. Rail road tracks back to the Berm and complain appropriately while partially kicking each other and trying not to fall down.

MARY:
She was not invited except during the 400 sit up section of Go Diego Go.
COUNT-OFF & NAME-O-RAMA
10 PAX (2 FNG’S)…. Flatland, Gipetto, Rabbit, Squeegee, Snookie, Speaker, Lil’ Nicky, St. Nick, Tomb Raider, Yard Sale.
CIRCLE OF TRUST/BOM:
To Experience Peace Personally we must have something more to draw from than what others think of us or basing our peace on the circumstances we experience that are completely out of our control…. Jesus drew from a peace that was based on trust in the Father God who He knew was completely in control of everything… Having a solid rock to depend on allows for peace in the midst of trial in this life…
MOLESKIN:
Prayer Requests: Rabbit job interview Friday and Yard Sale mentioned St. Georges kids in Australia, Colorado, and Boston on trips.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Run. Flip tire. Rinse and repeat.

 

THE SCENE:

The Mothership: Humid, 75 degrees with clear skies

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3

WARM-O-RAMA:
*SSH x20 IC
**YHC paused to quiz PAX on F3 Mission (randomly selected PAX to recite)
*Imperial Walkers (in motion-moving in a clockwise rotation) x20 IC
*Imperial Walkers (in motion-moving in a counter-clockwise rotation) x20 IC
**YHC paused to quiz PAX on F3 Mission (YHC invited Willy Loman, Commie, from Birmingham to remind us of the F3 Mission)
*Hill Billies (in motion-moving in a clockwise rotation) x20 IC
*Hill Billies (in motion-moving in a counter-clockwise rotation) x20 IC
**YHC paused to quiz PAX on F3 Mission (randomly selected PAX to recite)
*SSH x20 IC (YHC selected Billy Blanks to lead the PAX)

THA-THANG:  Partners
Part 1

>YHC led PAX on a lil’ mosey down to the fringe of the lake. PAX performed 5 Hill Runs (up then back down) OYO

Part 2

YHC led PAX back to Startex of BC then down to a sign a .5 mile away to assemble then begin Part 3

Part 3

YHC discreetly spaced out 4 orange cones leading up the nearby hillside; bottom to top, roughly 8/10ths of mile

PAX ran, single file, up the hillside until reaching 1st cone.  Upon reaching 1st cone and all-in PAX performed Squats 25 IC.  PAX continued to run up hill (reverse run=run backwards) until reaching cone 2.

Upon reaching cone 2, PAX performed SSH 25 IC. **SPOILER ALERT: YHC staged a tractor tire at cone 2 for the PAX’s enjoyment**:

PAX flipped tire, 1 by 1, releasing left of tire then sprinting to back of line.  PAX flipped tire until reaching cone 3.  PAX mode of transportation was dealer’s choice (lunge walk, broad jump, jump squat, Bear Crawl, etc.) Upon reaching cone 3, PAX performed Jump Squats x25 IC.  PAX then continued to flip tire up the hill.

Upon reaching the top of the hill, PAX performed SSH x25 IC.

Part 4

YHC led PAX on Indian Run to bottom of the hill.

YHC led PAX on Indian Run to top of the hill.

MARY:

*BBSU x20 OYO
*Flutter Kicks x20 IC

COUNT-OFF & NAME-O-RAMA:
17; Zima, Snookie, Bill Dance, Pops, Bob Ross, Tree Hugger, Nature Boy, Squeegee, Orange Julius, Billy Blanks, Anklet, Outcast, Browns, Commie (Willy Loman from BHAM), Costello, Teacher’s Pet and  O Positive (YHC).

CIRCLE OF TRUST/BOM:

*YHC shared some Wisdom with the PAX:

2 things have been heavy on YHC’s heart lately: Adversity and Humility
YHC breathed life into these messages by sharing some transparent frustrations he has had over last few weeks with a strained wrist from a clumsy stumble outside of and F3 work-out and a pulled groint while training for an upcoming 1/2 marathon.

YHC also shared some time-honored wisdom from MLB Dodger Steve Garvey from years ago…his message which YHC heard Garvey speak recently at a local breakfast was as follows:

“The issue he has with today’s MLB players (you can insert: athlete, husbands, bosses, etc.) is that they act as if they are afraid to ‘run 90 feet anymore’…that distance between the base paths.  His point: are we (men) giving our very best towards the ‘next 90 feet’ of our marriages, raising our children, leading our employees at work, in our communities, etc.”

So…are we?  Are you?  Am I?

**PAX prayers were lifted up.

MOLESKIN:
YHC still working on creating beatdowns while recovering from janky wrist.  Groint has fully recovered and today was the 1st test of that. It is obvious that the F3 PAX need to learn and be prepared to recite the F3 Mission:

‘To plant, grow and serve small work-out groups for the invigoration of male community leadership.’

Otherwise…we are just here…going through the motions. HC not to do that.

ANNOUNCEMENTS:
>F3 Memphis Ruck Club: Pancho’s Ruck from Downtown Memphis to West Memphis, AR to enjoy grub then ruck back.  Total distance: 11ish miles.  Step off: 5pm on 5/19.

>YHC kicking off 2nd/3rdF opportunity at his house this week on 5/23/Wed. Immediately following BC from 0630-0715ish. FREE Living Room Coffeeteria (LRC)

 

Sloppy Wet Saturday Beatdown

THE SCENE: Twas upper 60s w/ a chance of meatballs. No rain impeded our workout (shoutout to Backseat – Weather Q)
F3 WELCOME & DISCLAIMER: PAX Welcomed & Disclaimed
WARM-O-RAMA:

  • SSH x30
  • Imperial Walkers x 20
  • Daisy Pickers x 20
  • Merkins x 10 IC
  • Fwd Baby Arm Circles x 10
  • Rvrs Baby Arm Circles x 10


THA-THANG:

We took off towards the theater doing a “Double Indian Run” Last PAX in line sprints to front of the line, jogs in place, while the rest of the PAX pass him and then he sprints to front of the line a second time. Then the next guy goes. Due to a race and things being setup at the theater we detoured and circled back towards STARTEX where we then circled the Kitchen restaurant.

We paused by the benches at the Kitchen’s Patio for 

  • 20 Derkins, 20 Dips, 20 Irkins; plank til all in
  • Rinse & Repeat: 20 Derkins, 20 Dips, 20 Irkins!

Indian Run back to top parking lot where we did 21s:

  • 1 squat, run 35ish yards (marked by the sidewalks), do 20 Big Boy Sit Ups, run back to start
  • 2 squats – run – 19 BBSUs, run back to start…
  • …all the way to 20 squats, run, 1 BBSU

We had a few minutes for 4 50 Yard give it all you got sprints

MARY:

  • Jane Fondas x 15 each side
  • LBCs x 15
  • Shoulder Taps x 15
  • Side Plank Arm Raise x 15
  • Mountain Climbers x 15

 
COUNT-OFF & NAME-O-RAMA
13

CIRCLE OF TRUST/BOM:
YHC shared about relationship with his oldest brother who’s expressed to him needs for better living situation, job, community, etc. Brother was veiled w/ a false contentment in his isolation a month ago, but then was vulnerable revealed his true heart. YHC desires community and better circumstances for brother, but can’t change him or his actions. YHC desires brother to experience community like F3 has given him and for brother to follow the Sky Q.

MOLESKIN:
We all were distracted and amused by a man and his goose. Also his yellow onesie suit…We didn’t experience rain, but we all ended the workout drenched. Summer is coming and we’ll need spare clothes and a towel to get home. 

These may be good investments: https://f3.mudgear.com/collections/rucking-gear/products/f3-ultrasport-seatshield

ANNOUNCEMENTS:
Coffeeteria & 2nd/3rdf opportunity combined today! SOS spring clean following the workout!

Q School – April 2018

THE SCENE:  45 degrees and perfect weather for Q School
F3 WELCOME & DISCLAIMER:  YHC led the pax through the importance of and the elements of the disclaimer.  The disclaimer should never be overlooked and always be at the beginning of every workout.

WARM-O-RAMA:
SSH x20 – IMHO every workout should start with SSH for the sake of traditions!
YHC went in depth the importance of calling out exercises and cadence.  The proper callout of an exercise helps the pax know what to expect.  All Q’s should practice the callouts and cadence before stepping out for the first time to Q.
Imperial Squat Walkers IC x20
SSH IC x20 (Led by O Positive)
Daisy Pickers IC x20
SSH IC x20 (Led by Choker)
SSH IC x20 (Led by Orange Julius)
Burpees IC x20 – YHC led the pax in a uncoordinated and difficult cadence of 20 burpees to prove a point that bad leadership and overly difficult exercises can hurt the pax and your leadership. Losing the trust of the pax to follow you will hurt your leadership abilities.  The opportunity to Q is not about you. The workout is for the pax so always be aware of how you are serving them the workout.

Mosey up the hill. – We ran up the hill to demonstrate that when running you have to assign someone to the 6. This makes sure nobody gets left behind.  We stopped at the top of the hill and performed flutter kicks waiting for the six.  YHC explained pushing the stallions in the pax while never leaving the 6.

THA-THANG:
Dora 1-2-3
Pax 1 will perform the prescribed exercise while Pax 2 runs to the end of the parking lot and back.  They will complete exercises listed.
100 Merkins
200 Big Boy Situps
300 Squats
YHC emphasized the simplicity of exercises is important to not overcomplicate the workout.  KEEP IT SIMPLE! You do not have to invent exercises to Q in F3.  You may also want to focus on a specific area of the body to workout, for example, shoulders, legs or arms.  You may also want to focus on a full body workout.  YHC has chosen the full body workout with Dora 1-2-3.  We also focused on FORM. Proper form will produce better results than simply blowing through improper reps and quickly as possible. When you do improper form, you are cheating yourself.  As Q, you should set the example of proper form. Demonstrate exercises when necessary.

10 Burpees OYO
Bear Crawl across parking lot.
9 Burpees OYO
Bear Crawl across parking lot.
8 Burpees OYO

Mosey to circle up for Mary.

MARY:
American Hammers IC x20
LBC’s IC x20
Shoulder Taps IC x20
Mountain Climbers IC x20
Hello Dolly IC x20

COUNT-OFF & NAME-O-RAMA
17 Pax (2 Irish Goodbyes and 1 FNG) Welcome Squeegee!

CIRCLE OF TRUST/BOM:
A Q is responsible for the outcome of the workout.  Be that somebody and step up to Q.  Do not let fear be the reason you do not Q.  YHC challenged the pax to sign up for a date to Q in May before leaving the parking lot.  When we have diversity of men leading, it benefits all the pax of F3 Memphis.  F3 needs each and every pax to lead so we can all get better.  We need each other to get better. Our families need us to get better. The city of Memphis needs us to be better so we can make Memphis a better place to live.

MOLESKIN:
Best part of our bootcamp today was a surprise visit from F150!  Loved the effort from all the pax to push thru during the workout while also listening and learning.  YHC was truly humbled to lead today.  Definitely not worthy of teaching Q School but glad the pax showed up and put in work!

ANNOUNCEMENTS:
BrewRuck901 is next week.  Over 60 people are signed up and YHC is PUMPED!