Gaisman Running

THE SCENE: Incredibly, it’s still hot.
F3 WELCOME & DISCLAIMER DONE
WARM-O-RAMA:

Side Straddle Hop IC x41
Imperial Walkers IC x30
Hillbillies IC x30
Slow Windmills IC x15


THA-THANG:
Modified Merkin Mile.  Gaisman Park track is 0.75 miles for one loop.  We did:

  • Run 1 loop then OYO x25 Merkins
  • Run 1 loop then OYO x25 Squats
  • Run 1 loop then OYO x25 Big Boy Situps

Then run back to parking lot.  Did out-and-back suicide x2 each but one at a time.

MARY:
PAX choice:
Shoestring – American Hammer x30
Toms – Slow Freddy Mercury x30

YHC – x20 Little Baby Crunches


COUNT-OFF & NAME-O-RAMA
4 PAX (1 IG) – Park Bench, Bookworm, Toms, Shoestring.
CIRCLE OF TRUST/BOM:
Reading from Marcus Aurelius Meditations – seek after your life’s purpose like you seek after food or sleep.
MOLESKIN:
None.
ANNOUNCEMENTS:
None.

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!

9/11 OF Backblast: William Wallace visits the U.S.A.

THE SCENE: warm, steamy, dark
F3 WELCOME & DISCLAIMER: proclaimed to group once and then again to MIB as he arrived on MIB time
WARM-O-RAMA:

In cadence x 12
Polka Step
Arm Circles (x 16)
Imperial Walkers
Hillbillies
Daisy Pickers (slowly)

THA-THANG:

Mosey to Veterans Plaza. Stopped twice along the way and did Tempo Merkins in cadence till all in.

Once arriving at Veterans Plaza, we counted off into four even teams and went to four corners of the plaza. Basically, one member of each team runs to the middle of the plaza, screams “for freedom” in their best Mel Gibson voice, does a burpee (or two) and returns to his corner.
While William (the runner) heads to the middle, the other team members did the following exercises
U (up/downs)
S (side straddle hops)
A (American Hammer)
Team did AMRAP of each exercise until all team members played the role of Wallace. After each team member was Wallace one time, they’d progress to the next exercise.

After each cycle, PAX did Tempo Merkins till all in and have a 10-count recovery. We got through three cycles and did two burpees instead of one on round two.

Slingshot run halfway back to Startex. Stopped and did Tempo Merkins till all in.

Mosey OYO to Startex. Dips and a crabwalk till all in.

MARY:
Able to sneak in one last set of Tempo Merkins IC.

COUNT-OFF & NAME-O-RAMA
16 PAX (No FNGs): Crayfish, Barnum, Altar Boy, Frisky, TLC, Doc Hollywood, Lodge, Toms, Reaper, Easily Amused, Dewey, Goose, Bottomless, Soybean, MIB, Kingpin
CIRCLE OF TRUST/BOM:
9/11 changed our world. But it’s not necessarily the events that determine the future, it’s our reaction to those events.
MOLESKIN:
There were a couple women working out in Veterans Plaza. I’m sure they enjoyed our shouts!
ANNOUNCEMENTS:
upcoming VAPE session, Reaper moves to Murfreesboro this week

Panda Ruck at the Barracks

THE SCENE: Cool, pleasant. Waning crescent moon.

F3 WELCOME & DISCLAIMER: Done

THA-THANG:
We rucked. 2 laps around the track, big loop to Highland, then a couple more track laps. On our last lap, we walked down to the garden mural to take a picture with the pandas. Toms and Shoe cried and cried about their shoes getting wet.

COUNT-OFF & NAME-O-RAMA
Three PAX

CIRCLE OF TRUST/BOM:
The men of F3, in particular the two other present this morning, have kept me going while I’m recovering from injury. The temptation to just stay in bed and pull away is strong when you can’t workout. One thing that kept me getting up was knowing my Shield Lock wouldn’t let me withdraw.

Sorry for the Relay

THE SCENE: Warm…Dry…WARM
F3 WELCOME & DISCLAIMER  Yes, completed 2 times for the stragglers.
WARM-O-RAMA:

10 Soulja Boy Shuffles, 15 Imperial Walkers, 15 Hill Billies, 10 Daisy Pickers, 30 seconds free stretch.

Mosey around the track 1 lap. The mosey included: butt kickers, high knees, and karaoke.

THA-THANG:
Split into pairs to run a relay race. One PAX will run a lap around the track, while the other completed an exercise. Each pair ran .5 miles then the race was complete.

Round 1:  30 merkins (Each PAX ran 2 laps). Peekaboo and Shoestring won the first race, so they chose the exercise for round 2. LBC’s until all in.

Round 2:  30 Monkey Humpers (Each PAX ran 2 laps). YHC was so far behind, that I don’t know who won that round.

Round 3 Relay: We combined the pairs to make 4 teams of 4 PAX each. Then we completed 4X100 relays. YHC brought relay batons to inspire the sprinting. After the 1st race, we rinsed and repeated.

Finally, we finished THA THING with some Burpee Mullet Runs (business in the front, party in the back…aka Indian Runs….aka First Nation Runs…aka Slingshot).

MARY:
20 Flutter kicks, 30 LBC’s, 20 Dying Cockroaches,
COUNT-OFF & NAME-O-RAMA

15 PAX (1 FNG POPTART)

CIRCLE OF TRUST/BOM:

YHC shared about Sabbath and God’s desire for us to rest in Him. Rest in Him is not passive rest, but it is a planned active part of resting in His Holiness. YHC talked about the planning of Israelites in the desert, and how we should plan our rest in Him.

MOLESKIN:

YHC’s first Q at The Barracks, but it won’t be my last. Grateful for the group and the leadership of Altar Boy.

ANNOUNCEMENTS:
2 Year Anniversary workout tomorrow!.

Barracks Ruck- 8/21/19

THE SCENE: 3 pax got out their cars to a gorgeous humid morning.  YHC looked at the two other pax present and asked a simple question, “Do you want to be a man this morning or do we want to be a bunch of b******?” The pax responded that they want to be men.  So we each got a 60lb  sandbag out of our trunks.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x30
IW IC x15
Daisy Pickers IC x15
Windmills IC x15
Stretch OYO for 60 seconds.

THA-THANG:
We picked up our sandbags and headed towards the track.  Dropped the sandbags and rucked .75 miles then rucked .25 miles with our sandbags.

We then headed to the football field and stood on the sideline.  Performed the following exercises, OYO
10 Merkins (w/ rucks)
10 Ruck to Shoestrings (Personal Favorite)
10 Ruck swings
10 Ruck high pulls
Bear crawl across the field dragging a 60lb sandbag! (THIS SUCKED!!)
Drink Water!
*Rinse and Repeat*

We did a 3rd round of the exercises but instead of bear crawl drags, we did sandbag tosses across the field. (THIS ALSO SUCKED!!)

Dropped the sandbags, rucked .5 miles and then finished with a .25 mile ruck with our sandbags right at 6:15a.

MARY:
None… Out of time.

COUNT-OFF & NAME-O-RAMA
Shoestring(QIC), Hitch, and Toms

CIRCLE OF TRUST/BOM:
Don’t be a bitch…  We all chose to do the harder thing this morning.  We should choose to do the harder thing when it makes us better.  Today made all of us better.

MOLESKIN:
YHC was feeling great during the bear crawls with sandbags.  It may be my Dolphin.  Toms fell behind at one point but we picked up the 6 and made sure he was never alone.  YHC knew he would not like us going back for him but its what needed to be done and we were all better for it.

ANNOUNCEMENTS:

3s at Bingo Hall

THE SCENE:  Dark.  In typical Thursday fashion, it was wet.  We started with 2 PAX, and we slowly worked our way up to 5 PAX.

F3 WELCOME & DISCLAIMER:  I don’t really know what I’m doing.  You’re here because you want to be.

WARM-O-RAMA:

Squats x 10 IC
SSH x 25 IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC
Merkins x 10 IC

THA-THANG:

Split into teams.  Each team has to perform 20 rounds of a set of exercises.  Only one man per team can be working at a time, and you must alternate each round.  (Goal was to have each man complete 10 rounds.  We had odd numbers, so two men on team 2 did sets at the same time.)  Winning team did 10 burpees each.  Losing team did 10 burpees each, loaded with a 60# sandbag.

  • Round 1:  3 handstand merkins, 3 squat jumps, 3 merkins.  Team 1 won.
  • Round 2:  3 pull-ups, 3 alternating jump lunges (2 is 1), 3 hand release merkins.  Team 1 won.
  • Round 3:  3 dry docks, 3 squats, 3 big boy situps (feet on the wall, hands have to touch wall).  Guess who won?!  Team 1.

MARY:  Shrug.

COUNT-OFF & NAME-O-RAMA:  5 PAX (0 FNG).  Toms, Chuck E. Cheese, Bullwinkle, Woodpecker, Scarecrow

CIRCLE OF TRUST/BOM:  Don’t isolate.

MOLESKIN:  YHC’s hope for this workout was to encourage a more intense pace by utilizing shorter sets.  It worked well.  60# sandbags are great.  T-Claps to Chuck E. Cheese for wanting in on the “fun” though he was on the winning team.

ANNOUNCEMENTS:  Bingo Hall is doing “Pays to Be a Winner”, team-focused Qs in August.

Mullet Barrows

THE SCENE: Warm, Dry, and Clear
F3 WELCOME & DISCLAIMER  Yes to the welcome. Everyone was disclaimed exactly 15 hours after the beginning of the workout. 
WARM-O-RAMA:

30 – SSH, 10 – Imperial Walkers, 10 – Daisy Pickers, 10- LBAC (both forwards and backwards), 30 seconds of a free stretch.
THA-THANG:
Mosey to the bathroom to use the wall for a 10 -Caterpillar ( arms walk out from a standing position, complete one merkin, then arms walk backwards to upright position). PAX were encouraged to use the wall of the bathroom in order to modify the workout.

Then, mosey to complete 10 squats. Then, Rinse and Repeat for 10 more Caterpillars and 10 more squats.

Mosey to billboard for 15-hanging legs to chest and 30 LBC. Rinse and repeat. After round 2, PAX planked until all in.

Mosey to rugby field for Merkin Mullet Barrows. YHC split PAX into groups of 3. Each group had 2 PAX wheelbarrow towards one end of the field, while the 3rd PAX completed 10 merkins. Once the merkins were complete, the PAX would run to catch up to his group and switch spots with one of the wheelbarrowers. PAX went the length of the rugby field. Groups that reached the end of the rugby field then went to join the group at the 6 and started again.

Moseyed to the baseball stands for another round of 15 – hanging leg raises and 30 LBC’s. PAX completed 3 rounds before moseying back.

Finally, moseyed back to the bathroom wall and completed another round of 10 Caterpillars and 10 squats. YHC encouraged PAX to complete 50 squats while waiting for all in.

MARY:

30 – WWI Sit Ups, 30 – Dying Cockroaches, 30 – Freddy Mercuries

COUNT-OFF & NAME-O-RAMA
9 PAX (1 FNG)

CIRCLE OF TRUST/BOM:
YHC discussed the need to share with our close relationships. Because we have close relationships with friends, family, etc, we need to honor those relationships and share if we are ever hurt by those we are in relationship with. YHC also talked about doing that in a way that doesn’t hurt those we are sharing with. As leaders and HIM, we should be ready to share our true feelings with others and be ready to listen when our friends/family are sharing with us.

MOLESKIN:
Building a weinke where men of varying degrees of fitness can get a good workout is hard for me. I think that I completed that task through today’s workout.

ANNOUNCEMENTS:

None.

The Barracks

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

30 SSH, 15 ARM CIRCLES, NECK STRETCH CIRCUIT, 10 SQUATS, 10 LUNGES, HIP CIRCLES, 10 MICHAEL PHELPS
THA-THANG:

LADDER 1

  • 3X15 YDS – 60# SANDBAG PULL
  • 15X 35# OVERHEAD PRESS
  • 20X 25# FRONT RAISES
  • 16X 60# SANDBAG LUNGES
  • 4X 10 SECOND DEAD HANG & STRICT PULL-UP

30 HAND RELEASE MERKINS OYO

LADDER 2

  • 3X15 YDS – 60# SANDBAG PULL
  • 15X 35# OVERHEAD PRESS
  • 20X 25# FRONT RAISES
  • 16X 60# SANDBAG LUNGES
  • 4X 10 SECOND DEAD HANG & STRICT PULL-UP

20 HAND RELEASE MERKINS

LADDER 3

  • 3X15 YDS – 60# SANDBAG PULL
  • 15X 25# CURLS
  • 16X 60# SANDBAG BENT ROW
  • 15X 35# OVERHEAD PRESS

10 HAND RELEASE MERKINS

MARY:
NO TIME
COUNT-OFF & NAME-O-RAMA
4 PAX (0 FNG): Hitch (QIC), Bookworm, Toms, Tomb Raider
CIRCLE OF TRUST/BOM:
Sometimes the objective is to complete a task. Sometimes the objective is to complete a task IN A SPECIFIC WAY. Take care to recognize when method matters.
MOLESKIN:
Toms 2.2 is having eye surgery. Throw up a prayer to the sky Q.
ANNOUNCEMENTS:
Memphis CityRuck is coming. Sign up darn it.

One Man Down

THE SCENE:  Basic with a splash of leftover rain.

F3 WELCOME & DISCLAIMER:  Delivered by the AOQ while the QIC drove up.

WARM-O-RAMA:

SSH x 25 IC (First 4 led by AOQ)
Squats x 10 IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC

Mosey to skate park, picking up the pace considerably about half way.

THA-THANG:

One man gets down in the bowl and performs Burpees x 10 OYO while the PAX outside of the bowl perform a set exercise, AMRAP.  When man down finishes, he gets out of the bowl, and the next man goes in.  PAX get a short breather during exchange.  (Am I not merciful?)  Once each man has completed his Burpees, the out of bowl exercise changes and a new round commences.  Exercises were as follows:

  • Round 1:  Derkins
  • Round 2:  Split Squat (back leg elevated)
  • Round 3:  Carolina Dry Docks (feet elevated if you bad)
  • Round 4:  Box Jumps

MARY:

While still at the skate park, complete one round of routine above with Abyss Flutterkicks (legs out into bowl) and decrease man down Burpees to 5 reps.

Mosey back, stopping to complete Pull-ups x 5 OYO on the way.

Freddie Mercy for 30 seconds
Bridge hold for 30 seconds (ish)

COUNT-OFF & NAME-O-RAMA:  8 PAX (0 FNG).  Moth Balls, Four Eyes, Jail Bait, Doc Hollywood, Chioccetti, Teacher’s Pet, Bookworm, Toms (QIC)

CIRCLE OF TRUST/BOM:  We can’t see the future and do not know what today’s difficulties are preparing us for down the line.  The best parts of me were formed in the midst of circumstances I would have never chosen.  Stay the course, and don’t try to shortcut the process.

MOLESKIN:  If you haven’t incorporated AMRAP routines into your arsenal, do it.  It is both accessible and demoralizing.

ANNOUNCEMENTS:  None.