Barracks 9-18-19

THE SCENE: Need it just a few degrees cooler
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Without ruck…
SSH IC x30
IW IC x15
Daisy Pickers IC x15
Windmill IC x15
Ruck up.

THA-THANG:
Ruck 1 mile
Ruck .5 miles with 60lb sandbag being rotated between 3 pax
AMRAP of the following exercises in 30 second intervals. After 30 seconds, rotate to the next exercise.
– Merkins with Ruck on
– Squats with 60lb sandbag and ruck
– Overhead Press with Ruck

After 2 rounds, we rucked 1 mile.  Then returned for more AMRAP.

Rucked .5 mile then finished with bear crawls with rucks.

MARY:
Ain’t nobody got time for that.

COUNT-OFF & NAME-O-RAMA
Bookworm, Tomb Raider, Shoestring(QIC)

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
Tupelo and stuff…

Berm Active Recovery

THE SCENE: After suffering through sweltering hot days the 75 degrees felt cool and pleasant with a nice mist hovering over the grass.
F3 WELCOME & DISCLAIMER. Given
WARM-O-RAMA:


Approximately 20 reps of each:

SSH
Daisy pickers
Imperial Walkers
Hillbillies
Windmills
Arm circles

Mosey to grass closer to the school at the start of the 400m loop
Butt kicks in place
High knees in place
Hip flexor stretch (similar to runner pose)
Lying hamstring
Low back (on back with knees to chest)

THA-THANG:
Combo mile:

  • 400 meter loop
  • 25 Merkins
  • 400 meter loop
  • 25 Plank Jacks
  • 400 meter loop
  • 25 Carolina Dry Docks
  • 400 meter loop
  • 25 Mountain climbers
    (1 extra loop for some of the more motivated guys)

MARY:
Crunches
Freddy Mercuries
J Lo’s
Boat canoe

COUNT-OFF & NAME-O-RAMA
10 PAX (no FNG’s) Rabbitt, Homie, Warden, Gepetto, Gus, Photoshop, Tomb Raider, Pop Tart, Searcy, Big Top

CIRCLE OF TRUST/BOM:
Today’s workout was a different pace than most F3 workouts.  It was slower, it not as intense, it was not as hard as a usual F3 workout.  Today was planned to be an active recovery workout.  Sometimes in life we need to change the pace also.  You can’t go at top speed everyday and be your best.  Sometimes you need to slow down and have recovery days or transition days.  Today was a transition day for me.  I am still sore from the Iron Pax Challenge last Friday and I know that I need lighter exercise days to help me recover so I can do the Iron Pax Challenge coming up this Friday.

ANNOUNCEMENTS:
Iron Pax Challenge is ongoing.  Even if you are not signed up and have not participated you could still come out and do the IPC workout on Friday at the Berm.

1 rep, 2 reps, 3 reps, 2 reps, 1 rep

THE SCENE: Humid enough to get me sweating biking to the AO. Quiet otherwise at the Berm.
F3 WELCOME & DISCLAIMER:  Disclaimed.

WARM-O-RAMA:  SSHs x 50 IC.
THA-THANG:   Mosey’d over to the lacrosse field where YHC had set up 6 flagged lines spaced roughly 5 yds apart.

  • Beginning on the start line PAX sprinted to the first line, performed 1 rep of the prescribed exercise.
  • Sprinting to the 2nd line, performed 2 reps of the same exercise.
  • Sprinting to the 3rd line, performed 3 reps of the exercise.
  • Sprinting to the 4rth line, performed 2 reps of the exercise.
  • Sprinting to the 5th line, performed 1 reps of the exercise.
  • Sprint back to start line.  Rinse and Repeat with a different exercise.
  • Total of 9 reps.

Exercises (10) per round:  Burpees, Jump Junges (2=1), Merkins, Mt. Climbers (2=1), Carolina Dry Docks, 180 Jump Squats, Hand Release Merkins, Bobby Hurleys, Shoulder Taps, High Jumps.

Total Rounds completed = 4.  36 reps of each exercise.

MARY:   Boat canoe, American Hammer x 25 IC, Super man, J-Lo x 25 IC
COUNT-OFF & NAME-O-RAMA:  4 PAX (1 FNG*); Snookie, Beauty Shop, Charmer (FNG),  Tomb Raider
CIRCLE OF TRUST/BOM:   Frustration.

Take care not to allow your frustration to turn to anger.  A vicious cycle that traps us all from time to time.  I feel into it myself the night prior with my 2.0 ‘helping’ with math homework.  Take the time to break off the engagement, regroup, and refocus.

MOLESKIN:  low reps, short sprints, continuous movement keeps your heart rate up.  FNG had to leave early for the 2nd day in a row.  Suggested names if he would ever complete were: Ground Hog Day, Purgatory, Limbo, or Eternal FNG.  Gus names him Charmer the next day.

Snookie announced his engagment.  She said yes!! Congrats brother!!
ANNOUNCEMENTS:
Lock into a Shield lock.  Sign up for Whetstone.

Two Years Since

THE SCENE: What a scene! It’s definitely still Summer.

Two years ago today, I showed up to my first F3 workout at Sea Isle Elementary. I saw no cars as I approached the school. Upon passing the school and turning around, I saw a truck pull around back, so I followed. What I saw was a dozen or so men standing around in a dark parking lot in the middle of a tropical depression.

Irma had made landfall as a Category 3 hurricane in Southern Florida, then slowly churned through the state, into Georgia, across Alabama (hurricanes really DO hit Birmingham), and finally into West Tennessee. 

Around the same time Irma was making landfall, my friend Jared told me about a new workout group in Memphis. Our mutual friend Rob (AKA Granola) had been and told Jared about it. My fitness had been very inconsistent. I’d run or lift for a couple months, then stop. Ride a bike for a few months, then stop. I never really enjoyed any of it. Group fitness did not appeal to me, but nothing else was working. As an introvert, I had some apprehension about showing up in a dark parking lot, in steady rain, with a bunch of strangers. Jared had promised to be there, and indeed, he was, along with two other new guys. I got out, joined the circle, and tried to do what the Q said to do.

Today’s workout was heavily inspired by that workout, which happened to be Four Eyes’ VQ. I added some things, because we’re all a bit fitter these days, and I left some things out, because the ankle scratchers are still the worst. You can read more about that day here: https://f3memphis.com/a-virgin-q-in-whats-left-of-irma

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
During the Disclaimer, YHC noticed Four Eyes’ shoes were untied. YHC instructed Fourest to tie them while we all held plank. Once the shoes were tied, we took a quick mosey to the Sea Isle Elementary rear parking lot, where it all began. 

Toms: “You meticulously researched the original backblast, didn’t you?”
YHC: “You know it.”

SSH x20
Imperial Walkers x16
Windmill x10
Cotton Daisy Pickers x10
Four Eyes did “Split Straddle Hops”, but I don’t know what those are, so we skipped them!

MOSEY TO THE PLAYGROUND!!!!

Just as we were approaching the playground, one of Memphis’ Finest was checking out the area. At first, I assumed we’d been reported for being on the school lot. We’d been kicked out of there in the past, but that seemed like an awfully quick response time. He was shining his flashlight around. YHC and Photoshop approached him. 

Officer: “Have you seen a man and woman walking around?”
Photoshop: “No.”
YHC: “No, just a single female dog-walker.” 
Officer: “Alright, if you do, give us a call. Sorry to bother you all.”
YHC: “Sure thing, no problem.”

Such a gentleman. Even apologized for interrupting my weinke!

THA-THANG:
Partner up! Snookie and I teamed up (half of the 9/12 quadruplets). I don’t know how he did at this routine last time, but I know I sucked at it. Today, we knocked it out! 

B-O-M-B-S
Partner 1 started on exercises. Partner 2 ran to the dog park fence (RIP baseball!), executed a single star jump (shouting “I’m a star!”), and ran back. 
Burpees: 50
Overhead Claps (holding Al Gore): 100
Merkins: 150
Big Boy Sit-ups: 200
Squats: 250

During the merkins, a couple was approaching on the track. They had a dog or two. They never passed us. The Officer didn’t say anything about a dog, so we assumed it was not the fugitives.

There was some chatter about teeth brushing. I don’t know what that’s about. Everyone brushes their teeth!

Flutter kick until all-in. 

Next up, P1 executed 5 burpee box jumps (burpee in front of a bench, then jump onto the bench) while P2 flutter kicked. Flip-flop for 4 rounds total.

Mosey back to the shovel flag. Around halfway, we stopped for some shoulder taps.

Shoestring (I think): “No one does these anymore.”

MARY:
Alternated Carolina Dry Docks and wall sits. 
10 CCD, wall sit, 10 Overhead Claps
9 CCD, wall sit, 9 Moroccan Night Clubs
8 CCD, wall sit, 8 OHC?
7 CCD, wall sit, 15 Cherry Pickers (7 is too few!) (insert obligatory complaints about patterns from Gus)
6 CCD, wall sit, 16 Cherry Pickers to 0615

COUNT-OFF & NAME-O-RAMA
16 PAX, one Irish Goodbye

CIRCLE OF TRUST/BOM:
Sua Sponte Leadership – This is when a man leads “of his own accord.”

From the Q Source: “In F3, a Sua Sponte Leader is a man who has been freed to Lead. He is a Leader who exercises Individual Initiative (I2) by taking action in furtherance of his Group’s Articulated Purpose without specific instructions. He initiates Movement toward Advantage for his Group in the absence of explicit authority because he is that rare man who will Lead with or without another Leader to direct him. He is That Somebody.”

Are you That Somebody? There are plenty of opportunities to lead that way in F3. Are you leading that way at home – in your marriage, in your parenting? Are you leading that way at work? In your community? Stop waiting for orders and get to work.

We balled up, offered thanks to the Sky Q, and asked his blessing on our day. 

MOLESKIN:
During my first workout, I could barely get through the BOMBS routine. I was partnered with Jared (two FNGs should never be partnered together!), and he definitely did 75% of the reps. I don’t remember doing any burpee box jumps, so I assume I was just laying on the ground hoping to die. I didn’t, and in the COT, Jared was trying to get me named Bean Counter. When I said I was from Martin, Gus or Bruce or both suggested Soybean. Jared named himself Phat Pat somehow. Snookie got named Snookie cause he’s from Jersey. The other FNG was named Way Way Back because of station wagon road trips, I think. 

At F3, I’ve found what I was looking for in consistent fitness – the workouts are usually fun and the accountability keeps me posting. What I didn’t know about myself two years ago was how isolated I was from meaningful male relationships. Most of my best friends are men I’ve met in F3 in the last two years and the number of men I’m in relationship with has grown massively. That’s what really keeps me engaged and it’s been a huge encouragement for my life in general.

Today was fun. I enjoyed the company and the mumblechatter. Thanks to Photoshop for bringing coffee and doughnuts. Thanks for showing up. Keep posting!

ANNOUNCEMENTS:
VAPE tonight. VAPE forever!

Well, there goes my workout…

THE SCENE: Pleasant.  If it were July.  In the Serengeti.  But it’s not.
F3 WELCOME & DISCLAIMER- given twice 
WARM-O-RAMA:

  • SSH x30 IC
  • Arm circles forward x10, backwards x10 IC
  • Michael Phelps x10 IC
  • Windmills x10 IC

THA-THANG:
While we are still in the dog days of summer, might as well keep up those beach bods.  So arms and abs…  But start with a little cardio-

1 mile Indian Run around the track

Finish up and go to get CMUs… only they are gone.  All of them.  Somebody must have had a lot of dead bodies they needed to stay at the bottom of a lake.  Or maybe the city took them out of their park, probably a better explanation.  So that shot the rest of my CMU based workout.  But not to worry, F3 is more prepared than the Boy Scouts.  So with ruck weights and random CMUs in trunks (for those emergency CMU situations… like this one… it’s a real thing), we got enough to continue almost as planned.

On with the show!

Partner up for a Mini Dora

  • 50 CMU overhead press.  Do a set of 5 while partner holds CMU straight out, then switch
  • 100 CMU curls.  Set of 10 while partner holds CMU at 90 degrees, then switch
  • 150 CMU chest press.  Set of 15 while partner holds legs 6″ off ground, then switch

Big Dora- one partner performed exercises while other partner moseyed with CMU about 50 yards and back

  • 100 BBSU
  • 200 Shoulder taps (2 is 1)
  • 300 American Hammers (1 is 1)

MARY:
Flutter kick for 1 minute until 0615

COUNT-OFF & NAME-O-RAMA
Ups (QIC), Tomb Raider, Gus, Gepetto, Pop Tart, Warden, Photoshop

Irish Goodbye- Farmer, and 1 FNG (not named because he left early)

CIRCLE OF TRUST/BOM:

Romans 5:1-5

We all struggle and suffer at times in our lives.  The Bible says several times we should “rejoice” in our suffering, not because we should enjoy it or that it’s fun, but some good can come from it.  In this passage it mentions perseverance and hope.  Going through one difficult period allows us to better handle the next one (which will come), or maybe help someone else through their tough times.  Pax encouraged to support those who are struggling.

MOLESKIN:
Huge TClaps to those who saved my bacon with the magical disappearing CMUs.

YHC suggestions for our our no-name FNG who left- Voldemort (he who shall not be named), or Red (“Why do they call you Red?” “Maybe it’s because I’m Irish”…. Name the movie…)

Curbed on ‘the Avenue of Lost Souls’

THE SCENE: Windows down and enjoyed the chilly commute along the Wolf River Blvd.  Even the obnoxious median curb waterfalls of affluence couldn’t put a damper on my trash talking punishment ‘q’.
F3 WELCOME & DISCLAIMER: Ah, if only Corn Cob’s (aka Fields Stewart Faus) parents would have given him a F middle name then F3 would have so much more meaning for him.  Dial Up paid me with a Creamery protein ball but we were off the books.  No money changed hands before or during.  So, we’re in the clear.

WARM-O-RAMA:  Deep stretching as the threat level of twisted ankles was in the red for this one.   Touch your toes x 10 IC, R over L x 10 IC, L over R x 10 IC, Spread’em to the R x 10 IC, to the L x 10 IC, middle x 10 IC, Squatting Bear in the Woods (hammy) x 10 IC, roll out the ankles; R x 10 IC, L x 10 IC 

THA-THANG:
Indian Run with ruck sack rotation to the parking lot on the east side of the Football Stadium.

All PAX claimed a curb.  1 minute AMRAP of the following:

  • Rocky Balboa’s (Riverdance or curb kicks)
  • The Butkis
  • Curb jumps (forward)
  • Curb jumps (backward)
  • Curb Jumps combined F+B
  • Curb Jumps side to side
  • 180 squats straddling the curb
  • Jump Lunges (not over the curb)

Stacked Ladders on the parking lot with rotating ruck 

  • 3 rungs consisting of Merkins, Burpees, and Big Boy Sit-ups 
  • rungs spaced out about 10 yards
  • sprint to the first rung, 1st set 1 rep Merkin, 2nd rung 1 rep Burpee, 3rd rung 1 rep BBS’s
  • Rinse and Repeat, 2 sets each 1 rep, 2 reps (3 total reps)
  • R & R 3 sets each, 1,2,3 reps (6 total)
  • . . . . up to 5 sets each (15 reps each)
  • 35 total reps each exercise 

R & R curb work at 1 minute intervals

  • Rocky Balboa’s (Riverdance or curb kicks)
  • The Butkis
  • Curb jumps (forward)
  • Curb jumps (backward)

Indian run back to ENDEX

MARY:  Superman, J-Lo x 5 IC
COUNT-OFF & NAME-O-RAMA
12 PAX, 0 FNGs: Halpert, Rocket Launcher, Finkle, Slic Nut, Dial Up, C-Lo, Pablo, Corn Cob, La Z-boy, Linkedin, Pebbles, Tomb Raider
CIRCLE OF TRUST/BOM:
Catalyst – derived from the Greek word katalύein, meaning “to dissolve” is an event or person causing a change.

Our lives, in all aspects and phases, are punctuated by catalyst moments.  During which the plateau trajectory of your life is shocked into rapid acceleration or deceleration. Our stagnant relationships are  revealed to us when we find true fellowship.  God interrupts our trajectory periodically to shock us into obedience, grow our faith, and lean into a deeper relationship with Him. 

Physically, we hit plateaus of complacency and use ‘season of life’ excuses.  Be the catalyst for someone.  Maybe the catalyst moment for you was an inter-office email from Halpert. Maybe you need a catalyst moment right now as surviving the bootcamp workout is no longer the only objective.  We aren’t doing anyone any favors by allowing each other to modify when you and I both know there’s more left in the tank.  We aren’t doing anyone any favors when we aren’t holding one another accountable for our eating habits (the queen), our tongue/social media comments, our quality time with our families, service to our wives and communities, and our relationships with our Creator.  

So, I challenge us all to be the catalyst for someone.  Help us all minimize the plateaus and maximize acceleration. 

MOLESKIN:
Calling the Levee FIA got me into this q.  I appreciate Halpert’s mumblechatter and the opportunity to lead.  

I also appreciate the PAX who carried my ruck back to the flag after I said to leave it behind.  HIMs.  

The Avenue of Lost Souls is a great open spot of smooth pavement.  Unfortunately the concrete parking curbs have domed tops.  No injuries recorded as we worked speed into the AMRAPS only after form and rhythm were established.

We lifted up Slater and Summer (Slic Nuts M) boldly before God believing without a doubt that He hears our request, has the ability to, and will heal.  

ANNOUNCEMENTS:
IRON PAX challenge schedule was announced.  Participating in this is a great way to represent our region and to push oneself beyond your perceived limits.  

Crab-walking at The Bear-acks

THE SCENE: Felt like late October. Amazing.
F3 WELCOME & DISCLAIMER Done.
WARM-O-RAMA:

  • SSHx25 IC
  • Forward Little Baby Arm Circles x15 IC
  • Reverse Little Baby Arm Circles x15 IC
  • Imperial Walker x15 IC
  • Hillbillies x15 IC


THA-THANG:

  • Round 1: 30# Indian Run

    • Slingshot Run lap around the track. Person in front carries a 30 pound plate and hands off to following relayer.
    • 10 seconds to recover

     

  • Round 2:

  • 7 Laps around the track (stopping after each lap), with different *exercises* last 50 meters of lap. Planking until all are in. 10 seconds to recover.
      • *Exercises* include:
      • Lunge walk, bear walk, broad jump, crab walk, wheel-barrow (partnering up with whoever you’re running aside), back-pedaling (for two sequential laps)

MARY:

  • Flutter-kicks


COUNT-OFF & NAME-O-RAMA
20 at Barracks today. Altar Boy said it’s the most he’s ever seen at Barracks! Altar Boy, Reaper, Beauty Shop, Peekaboo, Mirrors, Shooter, Tomb Raider, Soybean, Chioccetti, Pop Tart, Goose, One and Done, Upgrade (VQ), Easily Amused, Teacher’s Pet, Shoestring, Dewey, Lodge, Bookworm Irish Goodbye’d, and welcome to our cult Bubble Toes! (FNG this morning, but FNG no longer. He is named after a Jack Johnson classic.)

CIRCLE OF TRUST/BOM:
We all bring 100 percent to F3, but I personally struggle at bringing that same level of energy to the rest of life. I struggle to challenge myself sometimes. I shared with the group about my fear of leading and that I don’t push myself to lead. I volunteered to Q this morning, because I knew it would help me get out of my comfort zone and challenge myself to lead a group of men, even despite my terrible communication skills and lack of articulation. We are all getting better together and it really moved me this morning having men gather around me to encourage me, and also offer suggestions for my Q.


MOLESKIN:

Learned a lot about Q’ing that you don’t learn just simply observing from other Qers. You just gotta do it. Go through the motions to really learn for yourself what works and what doesn’t. The first lap, I had us do lunge walks for 100 meters, and had to modify for the rest of the laps.


ANNOUNCEMENTS:
Happy Labor Day weekend!

Mod Mile

F3 MEMPHIS – 29 August 2019

THE SCENE:

AO: Bermuda Triangle “The Berm”

QIC: Geppetto

Conditions: 67°, 81% Humidity, a very slight hint of briskness in the air, as always, a perfect morning for a beatdown.

F3 WELCOME & DISCLAIMER

Appropriately Welcomed and Disclaimed

WARM-O-RAMA:

  • 1 Lap around Building
  • SSH IC X 20
  • Daisy Pickers IC X 10
  • Windmills IC X 10
  • 8-Count Body Builder IC X 8

THA-THANG:

Modified EMOM Mile (Run ¼ Mile, do 1x exercise circuit, repeat every ¼ mile, upon completion of the mile, repeat the circuit 2x)

  • 10 Merkins
  • 10 Tuck Jumps
  • 10 Jumping Lunges
  • 10 Burpees

Squat Circuit Pyramid: 1st Rd – 10, 2nd Rd – 9, 3rd Rd 8, etc

  • 10 Regular Squats
  • 10 Squat Jumps
  • 10 Tiptoe Squats

MARY:

  • Big Boy Sit-ups IC x 20
  • Hello Dolly’s IC x 20
  • Freddy Mercury’s IC x 10
  • Flutter Kicks IC x 10

COUNT-OFF & NAME-O-RAMA

8 (no FNGs), Tomb Raider, Snookie, Gus, Lipton, Yard Sale, Little John, Malco, (QIC) Geppetto

CIRCLE OF TRUST/BOM:

Current thoughts on Isaiah 26:3, after some recent readings and a sermon on the topic:

Isaiah 26:3 Thou wilt keep him in perfect peace, whose mind is stayed on thee: because he trusteth in thee.

A little deeper dive into the well-known verse looks at “perfect peace”, which in the Hebrew language is actually “Peace Peace”. The Hebrew language uses saying a word multiple times as a way to emphasize it. The other word I dove into is “stayed”, which intends to convey “leaning on, resting on, being supported, sustained”. So, my encouragement to myself and others is to experience the shalom that we all desire, and to get there by leaning, resting, etc on God. That implies spending great amounts of time with God.

MOLESKIN:

It is always nice to be in the gloom with the brothers. It’s been awhile since I Q’ed a workout, so there were some commands that were out of order. Nothing but love (or silent disdain) from the PAX. Command order was restored before the warmup was over. There were some complaints about lack of creativity, and the jumping lunges did start burning. I didn’t feel sorry for them though, just added a few jump squats.

ANNOUNCEMENTS:

None

Bears, Beets, Battlestar Galactica… No wait, Berm, Block, Bear-crawl, Blaster

THE SCENE: Pleasant temperature with high levels of H20 in the air. Kept everyone hydrated thankfully.
F3 WELCOME & DISCLAIMER Fully disclaimed
WARM-O-RAMA:

SSHx15 IC, Daisy Pickers x 10 IC, Squats x 10 IC, Shoulder complex stolen from Gus to get the shoulders warmed up for the cruelty to come.
THA-THANG:
Variation on Doracides:

  • Partnered up and grabbed 1 CMU per group. Mosey 1/4mile to the Berm or “Hillock” as Photoshop calls it, trading out carrying CMU with partner on the way. This was all the long distance running done for the day. Some men were happy but soon regretted it when the workout began… myself included. The Merkin mile doesn’t sound so bad after today.
  • Upon arrival we warmed up with 3 rounds of Blasters? (suicide runs). To clarify, we started about 5yds from the bottom of the berm and proceeded to sprint 5yds to the bottom of the berm, back, 10yds to the top of the berm, back, and 15yds over and down the backside of the berm and back to the start. This counted as 1 round. Meanwhile, partner PAX holds CMU straight out in front or above head until the runner returns. This was not only to warm up, but also to allow PAX to understand where each stopping point was located for future reference.
  • Once completed we began the real workout, a variation on the Doracide. PAX 1 would do bear crawl suicides over the berm while PAX 2 completed specified reps. As partnered teams PAX completed 100 thrusters w/ CMU, 200 LBC’s w/ CMU, and 300 Bicep Curls w/CMU. PAX were to face forward the entire bear crawl, which meant bear crawling backwards up the berm. Burned the glutes more than expected.
  • Mosey back to the parking lot (Thanks to my partner Puddle Jumper for the Irish Goodbye, left me to carry the CMU all the way back alone)
  • We arrived back at approximately 0613

MARY:
Only 2 minutes to spare so we did a minute of Flutter Kicks and a minute of Planks

COUNT-OFF & NAME-O-RAMA
14 PAX (1 Irish Goodbye – Puddle Jumper, 1 Willy Loman – Wilson from Cleveland) Laettner, Mayberry, Photoshop, Tomb Raider, Beauty Shop, Flatland, Snookie, Lipton, Decoy, Yardsale, UPS, Big Combo (VQ)
CIRCLE OF TRUST/BOM:
1 Timothy 4:8 “Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come”

We are taking care of our health and training physically, but we need to put just as much effort into our spiritual and mental lives as well. Those matter more in the long run and will benefit how we treat our families and those around us.

MOLESKIN:
Really enjoyed my VQ. Excited to see 14 guys show up and crush the workout. Ready to Q again!
ANNOUNCEMENTS:
9/2 is Labor day, bring 1-5 FNG each! Let’s grow this community!

9/6 is first official Iron PAX workout. Berm will have Iron PAX workouts every Friday from 0530-0615. SHOW UP

“Who’s Ryan?” Sparky

THE SCENE: A flat bike tire greeted me this morning, and I rejoiced.  Not quite blazing at the saddle today but I still melted in the high 70’s.  The Kiwanis club was prepping for bacon and sausage at 0515 but I didn’t look forlorn enough for them to offer.

F3 WELCOME & DISCLAIMER: Done, once and for all time (defined as 0530-0615).

WARM-O-RAMA:  Neck Rolls X 10 IC, reverse x 10 IC

THA-THANG:  Burpee Pyramid 10 tiers, IC = 100 Burpees (1 burpee, 2 burpees, … up to 10, …, back down to 1).

  • Indian Run through the woods, down the hill . . .
  • Hill Sprints w/ (Shoulder Taps x 20 IC) and (J-Lo x 20 IC) at the top.  Rinse and Repeat x 3.
  • Indian Run back through the woods, up the hill….
  • Bear crawl the width of the field (approx. 30 yds).  Halted halfway to do Mt Climbers x 20 IC.  Continued bear crawling across, Mt. Climbers x 20 IC.
  • Train passing by, we had to honor tradition; Alternating Ankle Tap Burpees x 10 IC.
  • Mosey to the Stables
  • Up and Over’s (don’t know the name); PAX grabbed the pull up bars, used core to raise knees up to chest, leaned head back and extended legs vertically over head inverting body vertically pointing down.  Stacked these with Prisoner Squats.
    • 1 rep each exercise, 2 reps each exercise, …. up to 5 each.

MARY:  none.

COUNT-OFF & NAME-O-RAMA
7 PAX, 0 FNG’s (Corn Dog, Blart, Sparky, Swipe Right, Speaker, Woody, Tomb Raider)

CIRCLE OF TRUST/BOM:   Limits, boundaries.

One of my mentors, an old advisor, and friend died of bone cancer the other day.  He, and the good Lord, outlived his life in many ways and defied the doctor’s prediction of 4 months to almost 4 years.  In his words; “I should have died back in ’83 as an alcoholic. Every day after is a gift.”

Bob Connolly, was a well known archaeologist who wasn’t timid when it came to really hammering you.  He rejected the first draft of my dissertation without even reading 1/4 of it.  He grilled me during my dissertation defense.  He grilled me for 30 minutes straight during the breakfast period before the interview for the position I hold today.  He is one of the only ones to really push me hard!  When my other advisers would say, “Ryan you are doing a good job, you are such a good guy”, he would say, “this is bullshit, fix it, or where’s the theoretical framework here?”

Men, we need to push each other sometimes past our perceived limitations.  We will experience acceleration and growth only by surrounding us with others.  Get that Shield lock going.

MOLESKIN:
Hard to keep the PAX together and moving in the Burpee Pyramid.  However, I think that sometimes its good to set a goal, demonstrate its completion, and accomplish a task as an encouragement that the unobtainable can be obtained.  A good modifier for a burbee is a Merkin Squat Jump, just saying.

In F3, just as in most competitive sports, we don’t use first names.  The only times we learn names is via mumblechatter handles or random public encounters where we awkwardly have to introduce each other to M’s.

ANNOUNCEMENTS:
Prayers for Billy Blanks and the last few days in North Dakota with their new baby. May they come home soon without complications.  Praise to God for Rabbit’s new job.  Finally, prayers to Blart and his family as they anticipate the birth of their new daughter Caroline.

Talk to Sparky and Speaker if you want to pay money to run long and run hard.  St. Jude Marathon training starts now!