Taper Ruck at The Barracks

THE SCENE: 74* and pleasant

F3 WELCOME & DISCLAIMER: Done

THA-THANG: 3.2 mile ruck (2 laps around campus). One (1) 60 lb sandbag and one (1) American shovel flag were passed around.

MARY: Plank to pike position to plank to “cobra pose”

COUNT-OFF & NAME-O-RAMA: 6 PAX, no FNGs

CIRCLE OF TRUST/BOM: During a GORUCK event, in the middle of the night, there will come a point where you will be sore, beyond tired, agitated, and ready to quit. It will be very easy to focus on those uncomfortable feelings and thoughts and then slowly fade to the back of the pack and stop helping the team. This is called “going gray.” Don’t do that! To fight against the gray man, look to the man on your left or right, think about what you can do to help him, and then do it. If your focus is on your brother, rather than yourself, you’ll be fine. And if you’re fine, we’ll all be fine. This also applies to work and family life, where sometimes we go internal and forget that we’re here to serve others, not ourselves.

MOLESKIN: Special thanks to Hitch for supplying the tunes, Teacher’s Pet for supplying the sandbag, Bookworm for supplying the American shovel flag, Shoestring for supplying some Puerto Rican attitude, and Pirtle for supplying plenty of dry sarcasm.

ANNOUNCEMENTS: GrowRuck is coming. Gird thy loins!

Ciabatta Medley and Thunderstruck

THE SCENE:

70* and a bit gloomy.

F3 WELCOME & DISCLAIMER

Disclaimed briefly but comprehensively.

WARM-O-RAMA:

SSH x25IC
Imperial Walkers x10IC
Daisy Pickers x10IC
Arm Circles x10IC
Merkins x10IC

 

THA-THANG:

Started off with some Tubthumping Burpees. While listening to “Tubthumping” by Chumbawumba (which we all remember well) you do a burpee every time they sing “I get knocked down” and do SSH’s while waiting for the next burpee.

Mosey to the top of Vance Park….which is a quaint but lush knoll upon which the mighty and muddy Mississippi is a beautiful sight. Some PAX don’t like burpees in the grass….

CIABATTA MEDLEY

20 seconds AMRAP of each exercise with a 10 second break in between:

  • Merkins
  • Hello Dolly
  • Squats
  • Groiners
  • Imperial Walkers
  • ATM’s
  • Jump Lunges
  • Overhead Claps
  • Flutter Kicks
  • Burpees
  • American Hammers

We completed 3 full rounds of these exercises.

After the medley we did 5 minutes of down the stairs and sprint back up the bluff. After the 9/11 tribute, some PAX did not enjoy this section of the workout. But, freed to lead, I pressed on.

Mosey back to the flag

“Flower” by Moby – In the downward squat position, hold Al Gore until “Green Sally Up” and back down to hold Al Gore on “Green Sally Down” until the song is over. Some PAX were groaning by the time this was over…most of them, actually.

MARY:

“Thunderstruck” by AC/DC – Hold high plank and do a merkin every time “Thunder” is sung….thankfully we got to 6:15 after just two minutes.

COUNT-OFF & NAME-O-RAMA
Chiochetti,  Jail Bait, Handsy, Teacher’s Pet, MIN, Sir-Mix-a-Lot, Crayfish, Gus, Cheesesteak

CIRCLE OF TRUST/BOM:
Over the last several months of participating in F3, I’ve thought a lot about how much preparation goes into posting in the gloom. In my house I can’t rummage around at 5am without waking someone, which doesn’t go over well with the M. Quite often I’m spending my final minutes before the fartsack laying out everything I need for the workout and after: workout clothes, gloves, shoes, (sometimes) work clothes, packing a breakfast for after the workout, etc.   That’s challenged me to think about how I’m preparing in other areas of life, particularly the 3rd F. What if I prepared, like I do for the 1st F, for the 3rd F? What if I put out my Bible each night before bed and opened it to the place I planned to read in the morning? What if I prioritized moments in my day for spiritual preparation for what I might expect the next day?

1 Peter 1:13 says, “Therefore, prepare your minds for action. And being sober minded, set your hope fully on the grace that will be brought to you at the revelation of Jesus Christ.”

3rd F is important because our faith shows what we hope in most. Let’s prepare for action rather than drifting or floating into what may come.

MOLESKIN:
The Ruins is an excellent AO. The Spaghetti Warehouse is a little barren these days, but the riverfront is gorgeous. I recommend posting when you can!

ANNOUNCEMENTS:
GR12.

Modified IPC

THE SCENE: muggy, dark, not too hot.
F3 WELCOME & DISCLAIMER

Did it, including sharing the mission of F3.


WARM-O-RAMA:

  • SSH (IC) – 40
  • Daisy Pickers (IC) – 15
  • LBAC (IC) – 20

THA-THANG:

This was a modified version of the 4th week of the Iron Pax Challenge. When I attempted to finish this workout a few weeks ago, I thought it was one of the hardest workouts I’ve ever done and not something that would be good for a standard F3 bootcamp. However, it was a solid workout that, with some adjustments, could be a great bootcamp workout. So, that’s what I attempted. Instead of total reps, we just timed each interval so we could all stay together. Also, we didn’t have enough CMU’s so I modified the CMU thruster to bear crawl + groiners.

We did each of the following exercises for 5 minutes straight with 45 seconds recovery in between each:

  • Run
  • Pull-ups (Australian pull-ups for modification) – AMRAP until time is up.
  • Lunge walk 25 yards, perform 25 air squats. Rinse and repeat until time is up.
  • Run 25 yards, perform 25 merkins. Rinse and repeat until time is up.
  • Bear crawl 25 yards, perform 25 groiners. Rinse and repeat until time is up.
  • Pull-ups again (Australian pull-ups for modification) – AMRAP until time is up.

We were going to do one more 5 minute run, but the parking lot was full of trash likely leftover from a weekend party/picnic. So instead of a 5 minute run, we did a 2 minute run around the parking lot to pick up as much trash as possible. #3rdF

MARY: 

  • Pickle Pounders (IC) – 20
  • Box Cutters (IC) – 15

COUNT-OFF & NAME-O-RAMA

16 – Hitch, Bottomless, ISS, Sergeant Minor, Doc Hollywood, Nancy Drew, MIB, Pirtle, Mirage, Combination, Pastor Dodge, Sir Mix-a-lot (Irish Goodbye), Teacher’s Pet, Chioccetti, Soybean, Handsy (QIC)

CIRCLE OF TRUST/BOM:

Proverbs 19:3 – When a man’s folly brings his way to ruin, his heart rages against the LORD.

I’ve read that one of the biggest factors in whether kids grow up feeling loved by their parents and successful or not is that kids who grow up feeling loved and successful had parents who admitted mistakes and apologized. That’s all. We are not perfect. But if we are willing to humble ourselves and admit when we are wrong and seek forgiveness, it makes a big impact. Not only on our kids, but spouses, co-workers, friends, etc.

So – be humble enough to admit when you are wrong and say your sorry no matter how hard it is.

MOLESKIN:

I was reminded of the importance of always being ready this morning. I saw a message from Jail Bait this morning at 5am that his wife went into labor in the middle of the night and he would not make it for his VQ. So I had to throw something together last minute. Always good to be prepared and have some workout ideas for moments like this. And keep Jail Bait and his wife and baby in your prayers!

ANNOUNCEMENTS:

GrowRuck is this weekend! There are 2 PAID FOR spots available if someone wants them. Also, if you can’t do the Saturday night event, you can still join for some 2nd F Friday night or come to a bootcamp and GrowSchool Saturday morning. More info HERE.

 

Barracks Traditional Track Workout

THE SCENE: Humid, with a touch of heat.  75 degrees.  The ROTC folks just added to the heat index.

F3 WELCOME & DISCLAIMER:  Disclaimer given with enthusiasm.  Stressed the importance of stretching before and after as the workout consisted of track sprints.

WARM-O-RAMA:  
1/2 mile warm-up around the track.

THA-THANG:
Core:

  • 100 crunches; 50 Left side, 50 right side
    • counting off in an odd/even cadence (Q says odd numbers, PAX calls out even)
  • Partner up; 50 throw legs each.  Partner 1 stands over 2 as he lies flat on back holding legs up at 90 degrees, Partner 1 throws them straight down, or down to one side or the other x 50.  switch
  • Stretches in odd/even cadence.  Targeted hamstrings
  • 100 yd butt kicks, 100 yd high knees

Sprint Workout:

  • 2 groups (fast/faster), 800 yd sprint (1 min rest), 400 yd sprint (30 sec. rest), 200 yd sprint (15 sec. rest), 100 dash.  Group Faster did an extra 100 yd sprint to catch Group Fast at the start.
  • Lunges, 200 yds
  • 1/2 mile cool down

MARY:
No Mary, core work at the beginning covered.

COUNT-OFF & NAME-O-RAMA
16 PAX (No FNGs), Crayfish, Teachers Pet, Snookie, Four Eyes, Shoestring, Toms, Handsy, Pirtle, Yardsale, Bookworm, MIB, Mirage, Tomb Raider, Sir Mix A Lot, Doc Hollywood, ISS

CIRCLE OF TRUST/BOM:
Rev. 12:11  ‘They overcame him with the blood of the Lamb and the Word of their Testimony, they did not love their lives so much as to shrink from death.”

Men, as believers we should fear no darkness.  Reach out to those in need.  Come forward with needs, realy on a friend.  Challenge and encourage one another.

Death has lost, victory is won for those whose Lord is Jesus the Christ.  So we lay down our lives, as ‘our’ lives are no longer ours.  He has given His life for us, bought us for a price, and now we no longer live but He lives in and through us.

We should not shrink from death as we should not love our lives but seek to glorify the One and sacrifice for the lost.

MOLESKIN:
We missed out on the “Sprint the Straight aways” section of the workout that would have really pushed us.  Not a dry patch of skin between any of us as we were soaked from head to toe.  The brief return to Memphis summer was not welcome after being spoiled all week.

The PAX successfully avoided all ROTC candidates as we ducked and weaved through many.

ANNOUNCEMENTS:
3rd F opportunity was announced for tomorrow (Saturday, 15th).  GrowRuck12 next week.  Join us for 2ndF at Carolina Watershed Friday night 7-10pm and a Dredd/Slaughter beatdown Saturday morning 7-8 at ECS, Cordova.

Whole Body Circuit

THE SCENE: 72 degrees, blue skies and sunshine.
F3 WELCOME & DISCLAIMER

Disclaimed. Not a professional, You are not paying to be here. Modify as necessary, stop at anytime.

WARM-O-RAMA:
Windmills IC 15, Imperial Walkers IC 15, Hillbillies IC 15, Daisy Pickers IC 15.
THA-THANG:
Mosey lap around the parking lot.

Nature Boy and Sleep Number led the way with their rucks on today. Great job men! It will payoff for you next week.

1.  25 Merkins, 25 Burpees, 25 bodybuilders.
Bear crawl 25 yards.
2. 25 BBS, 25 LBC, 25 Oblique situps (left) 25 Oblique situps (right)
(PAX were met by 2 of their F3 brothers, Speedy and Murdoch who were out running. While they couldn’t be convinced to join up, Speedy did save the PAX from penalty burpees by leaving The Annex shovel flag. Thanks man! You were there when we needed you.)
Crab walk 25 yards.
3. 10 Single leg squats (PAX formed a circle each one relying on his brother for balance.) 10 left leg, 10 right leg. 20 Diamond merkins.
Mosey lap around the parking lot.
4. 20 SSH IC, 20 Crossover IC, 20 Butt-Kickers OYO. (OBOP called the Q Satan after the crossovers; YHC couldn’t be happier being knighted by the Queen.)
5. Merkin challenge: 20 regular merkins, 20 wide arm merkins, 20 narrow arm merkins, 20 seal merkins. Goal is to get all 80 done or as many as possible in 3 minutes.
Mosey lap around the parking lot.
6. Bolt 45s.
7. 6-minute alternating merkins and squats. (do 20 merkins then 40 squats) as many sets as possible in time allotted.
MARY:
American Hammers IC 20
Nolan Ryans IC 10 each side.
LBC IC 20 (Grimace)<——time to get a Q brother.
Plank 60 seconds
COUNT-OFF & NAME-O-RAMA

Hot-N-Ready, O Positive, Daniel Tiger, Nature Boy, Orange Julius , Nickelback, Grimace, Halpert, Teacher’s Pet, Sleep Number

CIRCLE OF TRUST/BOM:

YHC has always found the story of James Braddock, boxing heavyweight champion, particularly inspiring. While successful in the late 1920s he lost nearly everything by the early 1930s both in the ring and financially. His story is portrayed by Russell Crowe in the film Cinderella Man and the Jeremy Schaap book of the same name. (As is typical the book is a bit better than the movie.)

With a wife and 3 children to support, Braddock was nearly destitute and eventually went on public welfare much to his great embarrassment. Despite the adversity, he never gave up. He continued to push himself and, after several key victories in late 34 and early 35, he got a heavyweight title shot against the great Max Bear, the reigning champion and despite being a significant underdog, pulled off a stunning upset.

Braddock used the success of this victory to right his circumstances. He took care of his family, he paid back the welfare money to the state of New Jersey, though not obligated to do so. He cared about  many of the things we encourage each other in F3. Family, friendship, community. Fitness, Fellowship, Faith.

YHC believes each and every man is capable of great things, whatever greatness is as defined in our own minds.

Prayers for the East Coast with Hurricane Florence in general and Nature Boys brothers who live there specifically. Prayers for next weeks GrowRuck event and safety for all the PAX.
MOLESKIN:
Great enthusiasm by the brave few PAX who came out today!

Fund raising for West Cancer Clinic brought a lot of traffic to usually empty parking lot. PAX kept an eye out on each other and everyone was safe.
ANNOUNCEMENTS:

GrowRuck next week. Saturday Mothership Q will be at ECS not at Shelby Farms.

No Time to Get Ready

Date: 09/11/2018

AO: The Ruins

QIC: Gus

Conditions: 63F and breezy – real nice

WELCOME

DISCLAIMER

No Warm-o-Rama; we just got to work.

The PAX moved out, with Hitch leading the way. Most Men wore rucks or weight vests; a few did not. That weight was surrendered or redistributed at times. Hitch and I reminded the Men at various points about the thoughts, feelings, and external circumstances that the firefighters would have experienced on 9/11/2001 and encouraged the Men to continue onward. The last three ascents were executed in silence.

Thirty trips up x 73 stairs = 2,190 stairs

God bless America.

Circle of Trust
Count-O-Rama: 25
Name-O-Rama: Hitch, Mama’s Boy, Blart, Bookworm, O Positive, Shoestring, Chioccetti, Crayfish, Beaker, Billy Blanks, Rapunzel, Handsy, Pirtle, Tomb Raider, Captain Obvious, Yard Sale, Iced T, Boucher, Rabbit, Speaker, Teacher’s Pet, Daniel Tiger, Toms, Reznor, Gus | FNGs: N/A
BOM: In a time of crisis, there is no time to get ready. You have to be ready. The firefighters, policemen, and other first responders who took the call on 9/11 had no time to become stronger mentally, emotionally, spiritually, or physically; no time to set things right with their families; no time to add to their legacies; no time to become a better version of themselves that may be more capable of doing what needed to be done. The time is now to act and prepare for the crises that will inevitably come. It’s why we Post, and it’s why we support our Brothers.

Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you. To him be the dominion forever and ever. Amen. 1 Peter 5

Moleskin: This was our second time to do a memorial stair climb on 9/11. I look forward to many more.

Ruined by TP

THE SCENE: Other than the sights and sounds of the Mighty Mississippi, it has to be one of the best AOs in town to get a nice refreshing breeze.
F3 WELCOME & DISCLAIMER:Welcomed & Disclaimed
WARM-O-RAMA:
SSH IC x 30
Daisy Pickers IC x 20
Imperial Walkers IC x 20
Windmills IC x 20
Fwd Baby Arm Circles IC x 8, Make it bigger x 8;
Rvrs Baby Arm Circles IC x 8, Make it bigger x 8.

THA-THANG:
Started out by showing an idea picked up by posting in Columbus, Ohio w/ a tweak: In the parking lot, PAX had 30 Seconds to achieve 5 Burpees OYO x 12 (faster you finish, the more rest you get; which was typically 15-16 seconds for YHC)

  • Moseyed to steps, took right down the path along the bluff to the top of the stairs. Planked til all in; then w/ everybody back ->  shoulder taps IC x 20
  • Mosey down steps chatting w/ a neighbor, ideally someone you don’t know well w/ two questions – ending at base of Beale Street Landing.
    • 1.) Scale of 1-10: How much do you love burpees?
    • 2.) What refueled you over the labor day weekend?
  • ELEVENS!
    • Facing southward the whole time for a round of 1 Big Boy Sit Up, backpedal two lightposts, 10 Squats, run downhill to do 2 BBSU, backpedal up for 9 squats, so on and so forth….finish w/ 10 BBSU-backpedal-1 squat.
    • PAX joined in to finish with others who were still going. Everyone finished at top of hill planking until all in.
  • Bear Crawled down to the first light post.
  • Moseyed to base of the bluff
  • Had time for 2 Bluff Sprints before moseying back to Startex

MARY:
Didn’t really have time for her; but PAX did flutter kicks & gas pumps (IC x 20) waiting on the six at top of stairs near Startex.

COUNT-OFF & NAME-O-RAMA
16 (1 FNG – TLC)

CIRCLE OF TRUST/BOM:
YHC told guys to buy into the brotherhood of F3; spoke to the mission of f3 being to bring guys together to not only do tough things together like we experience in the workouts, but to sharpen one another and be there for others amidst job loss & family loss and the dealings of life we all have.

MOLESKIN:
Really wish we had more time left for more hill sprints. YHC may have not been asked to Q again had we more time.

ANNOUNCEMENTS:
9/15 -> Betty Isom House Cleanout in South Memphis w/ Chiochetti, Four Eyes, Teacher’s Pet.

Wednesday Morning at Old Forest

THE SCENE: The Parking Lot at Overton
F3 WELCOME & DISCLAIMER

Let Everyone know I am not professional and this was my first post.


WARM-O-RAMA:

SSH x 25

daisy pickers x15

EW x20

burpees x10 OYO

baby arm circles x 20

THA-THANG:

    1. Paired up and then partners alternated running quarter mile and doing set of 5 pull-ups, 10 diamond merkins, 15 shoulder presses with cmu, 20 bicep curls with cmu, 25 LBC for 25 minutes
    2. quarter mile catch me if you can with holding cmu above head and then partner catching up after doing 3 touch sit-ups

 

MARY:
3 count freddy mercury x30

flutter kick x15

ab exercise with handsey x30

hello dolly x25

mountain runners x15

COUNT-OFF & NAME-O-RAMA 

16 PAX, NO FNG

ISS, bottomless, chioccetti, dewey, handsy, happy feet, MIB, park bench, four eyes, teacher’s pet, doc hollywood, mirage, pastor dodge, sergeant minor, crayfish, jailbait

CIRCLE OF TRUST/BOM:
talked about the power of fellowship and accountability to do hard things.  Also talked the model of discipleship Jesus demonstrated and trying to follow in his footsteps by discipling others.
MOLESKIN:
hardest part is posting the backblast

ANNOUNCEMENTS:

A Little Bit of Running and A Lot of Bit of Working

THE SCENE:  It was dry and gloomy
F3 WELCOME & DISCLAIMER

All was given

WARM-O-RAMA:

  • SSH IC x 20
  • IW IC x 20 in a clockwise fashion
  • Windmills IC x 20 (10 forward and 10 backward)

Find a partner.  1 of the partners grabs a CMU and let’s mosey to the skate park (in the dark)

THA-THANG:

Put CMU down and everyone follow YHC around the skate park in a rectangular fashion

  • Go left – high knees to the end (short edge)
  • Go straight – bear crawl (long edge)
  • Go right – butt kickers (short edge)
  • Go straight – crab walk (long edge)

Partner Work Part 1

  • P1: run straight to near the end of the skate park and do 5 box jumps and run back
  • P2: circuit of the following:
    • 100 CMU Curls
    • 200 CMU Squats
    • 300 Overhead Presses

Mosey to the rugby field (other partner carries CMU on the way)

Partner Work Part 2

  • P1: mosey roughly halfway [due to police tape] (Four Eyes said it was 43 yards! lol!)  and do 5 groiners, then mosey back and do 5 groiners
  • P2: mosey with P1 halfway and back while carrying the CMU overhead
  • Alternate each time until each partner does this 5 times

There was more planned but we ran out of time so we moseyed back to the parking lot

MARY:

  • American Hammers with CMU IC x10
  • Flutter Kicks with CMU overhead IC x 20
  • Hello Dollys with CMU overhead IC x 20

COUNT-OFF & NAME-O-RAMA
6 PAX (0 FNGs)  Moth Balls, Jailbait, Orange Julius, Teacher’s Pet, Four Eyes, Rabbit (QIC)

CIRCLE OF TRUST/BOM:
Proverbs Chapter 16 talks a lot about Leadership and YHC shared 9 characteristics of a good, Godly leader based on a recently read article based on Proverbs Chapter 16

  1. Seek’s God’s direction
  2. Is modest, not arrogant
  3. Is a peacemaker
  4. Is fair and just
  5. Surrounds himself with honest, trustworthy counselors and listens to them
  6. Is a good learner
  7. Is humble
  8. Is sensible and kind
  9. Is slow to anger

Read Proverbs 16 and look for opportunities to be a better leader at home with your M, 2.0s, at work and wherever you have opportunity to lead.

MOLESKIN:
Prayers for the house in Four Eyes neighborhood that their work would like to purchase, for Jailbait’s pregnant M,  endocrinologist friend of Orange Julius’ in Tupleo MS just passed away – prayers for his family and for the community who has a need for someone to step in and fill the gap, Shoestring’s health, Cowbell’s job search

CMUs always make everything tougher – YHC needs more CMU in my life!

The PAX dominated the CMU workout!  Very impressed with the hard work in YHC’s VQ at the Sandlot

There was a welcome nice breeze that came in during Mary – everyone was very thankful for that!

ANNOUNCEMENTS:
GrowRuck 12 September 21-23 – it’s coming sooner than you think, train and prepare!

Dora 1-3-5 at the OF

THE SCENE: 70 something and incredible
F3 WELCOME & DISCLAIMER: Twice just to make sure it stuck
WARM-O-RAMA:
SSH ICx20

Daisy Pickers ICx15

Imperial Walkers ICx15

Hillbillies ICx15

Hamstring Stretch 10 countx2

Groin Stretch 10 countx2

Hip Flexor  Stretch 10 countx2

Baby Arm Circles ICx10 Front and Back

THA-THANG:

Mosey to the playground.

In groups of three:

100 pull-ups (1 PAX on pull-ups, 1 PAX spots, 1 PAX mosey to pavilion and back then rotate)

300 merkins (2 PAX work, 1 moseys)

500 squats (2 PAX work, 1 moseys)

Mosey back to parking lot for relay races

Race 1: Sprints

Race 2: Backpedal

Race 2: Bearcrawl

MARY:
Not today, Mary!

COUNT-OFF & NAME-O-RAMA
14 PAX (1 FNG): Happy Feet (FNG), Blart, Chiocoetti, Dewey, Bottomless, Teacher’s Pet, Crayfish, Hitch, Park Bench, ISS, Carmen Sandiego, MIB, Handsy, Bookworm (QIC)

CIRCLE OF TRUST/BOM:
YHC shared about my experience with loneliness and the need to spend time with yourself without distractions. Before we can be intimate with ourselves, we will struggle to be intimate with others.
MOLESKIN:
YHC had a lot of fun with this workout. I was supposed to Q it a week earlier but the strep got a hold of me. It was good to be back out in the gloom sweating with my brothers. Blart also provided the most epic photo op in F3 history. Thanks, buddy!
ANNOUNCEMENTS:
There were some things but now I can’t remember.