Punting on the Pitch.

THE SCENE: 25 degrees, rugby pitch was frozen. Great time to make tough men tougher.
F3 WELCOME & DISCLAIMER

Disclaimed.
WARM-O-RAMA:

Daisy Pickers IC  15
Windmills         IC  15
Imperial Walkers    IC    15
Hillbillies    IC    15

THA-THANG:

Mosey to the Rugby Field.

Bombs with a rugby twist. (partner exercises)
Burpees 90
Overhead Clap 125
Merkins 210
BBS 225
Squats 125
Punt the football through the Rugby goal posts.
Success: Pax subtract 25 reps from the overall count.
Failure: Pax add 10 reps to the overall rep count.

 

Pax line for 2 lines about 40 yards apart. 1 Pax runs with the football to the other end then hands off the football. That Pax then runs back in the opposite direction. Each Pax completed 2 sprints.

MARY:
LBC IC 20
WW1 IC 15
Dying Cockroach IC 10.
Plank for 60 seconds.
COUNT-OFF & NAME-O-RAMA
Moth Balls, Chioccetti, Teacher’s Pet, Alter Boy,Toms, Orange Julius, Jail Bait, Park Bench.

CIRCLE OF TRUST/BOM:
2 Corinthians 5:10 For we must all appear before the judgment seat of Christ, so that each of us may receive what is due us for the things done while in the body, whether good or bad.

Ultimately, each of us will give account of our lives here on Earth. The importance of not letting sin predominate in our lives cannot be understated. Sin is in many like an infection or a malignancy. It starts out small, but if not removed, takes hold of our lives and can completely control us. However, its effects can be subtle, even to the point where the sin itself is felt to be good or even righteous.

Christ pointed this out with the pharisees in the New Testament, many of whom felt that persecuting and crucifying Christ was doing Gods work. The consequences of this type of “willful blindness” to sin can be devastating.

Given the eternal implications, its important to not accept even the smallest sin in our own lives.

MOLESKIN:
Awesome group of Pax today! YHC could sense high energy from start to finish! The rugby pitch makes a great place to post.
ANNOUNCEMENTS:
Jail Baits Christmas celebration with MAM affecting a significant number of under served children.

The Grinch Hates Bingo

THE SCENE: Freezing

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 9 IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC
Windmill x 15 IC
Arm Circles x 9 IC
Reverse Arm Circles x 9 IC

Mosey to playground

THA-THANG:

The Grinch.
– Pullups x 25
– Squat Jumps x 25
– Hand Release Merkins x 25
– BBSU x 25
– Run half mile

We got through 3 rounds

MARY:

Fingers to Toes x 10 IC
Freddie Mercury x 10 IC
Elevated Pickle Pounders (feet on wall) x 10 IC

COUNT-OFF & NAME-O-RAMA:  5 PAX.  Soybean.  Park Bench.  Orange Julius.  Squeegee.  Toms.

CIRCLE OF TRUST/BOM:  YHC encouraged the PAX to focus striving to be a man as lived out by Jesus–a man of humility, mercy, and gentleness–rather than getting caught up in what our culture tells us it takes to be a man.

MOLESKIN:  Fill in Q for Bookworm, but we went with his workout plan.  Thanks for the pull-ups, Book.  Hope your drive was relaxing.

ANNOUNCEMENTS:  None.

The Grinch Sandwich

THE SCENE:  About 38 DEGREES, Dry, Almost no wind.
F3 WELCOME & DISCLAIMER Yes, explained the purpose of each F and explained that I am not a professional.
WARM-O-RAMA:
30 SSH’s, 15 Imperial Walkers, 10 Daisy Pickers, 10 Windmills, 1 minute of Free Stretching
THA-THANG:
We Started with The Grinch Workout (run .5 mile, 25 pull ups, 25 hand-release merkins, 25 jump squats, 25 Big Boy sit ups). We held Al Gore until all PAX were in from the run, and held plan until all PAX completed the exercises. Then, we jogged to the rugby field for some Four Corners.

  • 15 Burpees (Then, run backwards to next corner)
  • 15 J-Lo’s (Then, Bear Crawl to next corner)
  • 15 American Hammers (Then, run backwards to next corner)
  • 15 Should Taps (then, Bear Crawl back to the first corner)
  • We then held plank until all PAX were in.

After completing the Four Corners exercise, we rinsed and repeated The Grinch (.5 mile run, 25 pull ups, 25 hand-release merkins, 25 jump squats, 25 Big Boy sit ups).

Then, we headed back to the flag for some Mary.

MARY:
Once PAX got to the circle, they began doing 15 J-o’s, then 15 American Hammers (they rinsed and repeated this until all PAX were in from The Grinch work).  Then, 20 Flutter Kicks, 15 Box Cutters, 10 LOL’s, and 31 Pickle Pounders.
COUNT-OFF & NAME-O-RAMA
8 PAX (0 FNG’s)
CIRCLE OF TRUST/BOM:
YHC discussed John 1 and how God revealed himself to us through The Word, Through Jesus, and is now revealing himself to us through  the Holy Spirit. I shared how my M and I are continuing to understand that how we love others is a way that The Lord reveals himself through us. The challenge was to pray that God would continue to use HIM, like us, to reveal pieces of His character.
MOLESKIN:
It is always encouraging when in the middle of a hard workout when others are struggling to complete the task, but continue to work through it. YHC noticed that during the last set of The Grinch, PAX were grunting and laying in the grass. YHC felt that even thought the task was difficult it is 1.) ok to struggle and 2.) better to struggle through hard things together in community.
ANNOUNCEMENTS:
A complete The Grinch workout will be attempted on Monday, December 17th.

Four Corners at Old Forest

THE SCENE:  High 30s, cool.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 50 IC
Imperial Walker x 10 IC
Hillbillies x 10 IC
Daisy Pickers x 15 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC

THA-THANG:

Four Corners:
–  Station 1:  Burpees x 15 OYO, Sprint to Station 2
–  Station 2:  Merkins AMRAP until relieved by Station 1, Bear Crawl to Station 3
–  Station 3:  Double Jumps AMRAP (Mini-Jump Squat immediately followed by Jump Squat is 1 rep) until relieved by Station 2, Sprint to Station 4
–  Station 4:  Dry Docks AMRAP until relieved by Station 3, Mosey to Station 1

Each group made three full rotations

MARY:

Remain in Four Corners positions:
–  Station 1:  Fingertips to Shoelaces x 20 OYO, Sprint to Station 2
–  Station 2:  Freddie Mercury AMRAP until relieved by Station 1, Bear Crawl to Station 3
–  Station 3:  Big-Boy Situps AMRAP until relieved by Station 2, Sprint to Station 4
–  Station 4:  Gas Pumps AMRAP until relieved by Station 3, Mosey to Station 1

One full rotation completed.

COUNT-OFF & NAME-O-RAMA:  29 PAX (1 FNG):  Blart, Mirage, Shoestring, Soybean, Handsy, Hall Monitor, Dewey, Park Bench, Bartman, Combination, Sir Mix-a-Lot, Altar Boy, Carmen San Diego, Lil’ Sebastian (FNG), MIB, Chioccetti, Four Eyes, ISS, Jail Bait, Crayfish, Monk, Mama’s Boy, One and Done, Hot Sauce, Teacher’s Pet, Doc Hollywood, Hitch, Lodge, Toms

CIRCLE OF TRUST/BOM:  Advent is upon us.  We each experience suffering in some form on this earth.  YHC shared that his hope is found in God coming down, and the promise that one day God will reconcile to himself all creation.  YHC encouraged the PAX to think on that promise this season.

MOLESKIN:  What a great morning.  The KotB may be heading out of the loop (looking at you, Sandlot), but we don’t have to.  That’s still a win.

ANNOUNCEMENTS:  No OF run on Tuesday, Dec. 4.

Relay Teams

THE SCENE: 66 degrees and a whole lot of May without the rain, the pad was wet, but only from condensation!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, IW, Hillbillies,Daisy Pickers, Daisy Shuffle, RDLs, Squats, 400m mosey, hip circles, wide hip circles, leg swings (for the groin!)
THA-THANG:
PAX split into (2) fireteams

30yd Out & Back Sprint Relay as a team – Burpees Wx5, Lx10
20yd O&B Sprint Relay individuals, team hold Al Gore – Burpees Wx5, Lx10
15yd O&B Sprint Relay individuals, team holds plank – Burpees Wx5, Lx10
10 yd O&B Sprint Relay individuals, team holds plank – Burpees Wx5, Lx10

Q makes team speed adjustment

Fireteams have 6 minutes to complete 500 squats as team
Mark, Set, “oh and btw, squats must be completed atop the parking deck” GO!
Losers fireman-carry winners to elevators for an easy ride down

Mosey back to Launch-Pad

Fireteams crumble to partners
Plow Sprints alternating partners x3
Chaser Sprints alternating partners x3

MARY:
30 seconds of Flutter kick
COUNT-OFF & NAME-O-RAMA
10 PAX (1 FNG -Lodge)
CIRCLE OF TRUST/BOM:
YHC committed to focusing on taking a Sabbath through the last of the year due to impending (current) chaos. That commitment, some may call it a standard, is currently not being met. Excuses are made of hectic life-things: kids, jobs, travel, non-central concentrica issues, buying a new house.

Confessions of weakness and spite were shared in an effort to shine light into darkness. PAX were exhorted to acknowledge failure when it occurs and pray for help to make improvements.
MOLESKIN:
Relays are great. Fireman carries are YHCs new favorite exercise… watch out!
ANNOUNCEMENTS:
St. Jude is this weekend. Fight for Micah!

Tabata Legs, side of arms, at the skatepark

 

THE SCENE: Sandlot, 40 degrees

F3 WELCOME & DISCLAIMER

We are not professionals, you exercise at your own risk, you are responsible for your own well being, anything I say out here is merely a suggestion.

WARM-O-RAMA:

Dora-style: SSH, Windmill, Imperial Squat Walker, Arm Circles, Arm Circles

P1 exercises while P2 jogs across lot and back.

All together: stretch legs. (note: this warm o rama format promotes chatter more than a typical cadence warmup. I’ll keep trying it). 

THA-THANG:

  • Mosey to rugby field with coupons. Retrieve CMU’s and place at top of hill. Mosey down to bleachers.
  • Pullup countdown:
    • 10 pullups, 10 merkins, 10 squats.
    • 10 curls, 10 overhead press, 10 bent rows.
    • 9, 9, 9.
    • 8, 8, 8. Etc
    • STOP at 5:55, stash CMU’s behind shipping container. Merry Christmas, The Sandlot.
  • Mosey to Skatepark
    • Legs Tabata: 40 seconds on, 20 seconds rest. Two rounds.
      • Pistols (alternate each rep)
      • Box jumps
      • Jump squats
      • Low-mid
      • Wide leg
      • Squats
      • STOP at 6:07

Mosey to endex.

 

MARY:

Side Dips. Flutter. Rinse/repeat. Gas Pumps.

 

COUNT-OFF & NAME-O-RAMA

Chioccetti, Mothballs, Soybean, Mama’s Boy, Jailbait, Captain Obvious, TOMS, Four Eyes

CIRCLE OF TRUST/BOM:

Listen to the podcast on Whetstone.

I’m reading through Daniel now. What struck me this time was that Daniel went to his friends and they prayed together for Daniel to be able to interpret the king’s dream. When God answered that prayer, Daniel was promoted and he took all his friends with him. Let’s be men who pray together and also rejoice together for God’s answers.

MOLESKIN:

We prayed this morning that @captain obvious’ nephew would get a good result from the doctor and not have to spend Thanksgiving in the hospital. C. Obv, thanks for sharing, and thanks for filling us in so we can praise the Lord with you for his goodness.

 

Unnamed Workout at The Bingo Hall

THE SCENE: Bingo Hall Giasman Park
F3 WELCOME & DISCLAIMER   This was my first Q. I may not know all the F3 lingo but we will get a work out.  I have lead military units at physical fitness so I believe I will be okay to lead you fellas.  Today we will focus on legs and core work.

WARM-O-RAMA:
Side Straddle hop IC x20, Oblique Twist 8count excercise IC x12, Cherry Picker IC x20

Mosey to small fitness area by ball field.

THA-THANG:
After explaining some of the excercises we took part in a circle work out.  Each man starting at each station

25 – high jumpers, 25 Step up or box jumps, 25 squats, 25 elevated crunches, 25 reverse crunches and 25 mountain climbers

We did the circle 3 times

Mosey the .78 mile paved trail around Giasman Park avoiding “nut bush lake”

MARY:
Light pole(jog) to next light pole (sprint) rotating the length of the parking lot to Mary.. Flutter Kicks ICx30,  Ankle touches ICx20, Ab stretch 10 by the 1 thousand,  Downward dog 10 by 1 thousand  and while in Downward dog  Tap your ankles and stretch out calves.

COUNT-OFF & NAME-O-RAMA
6 PAX   0 FNG
CIRCLE OF TRUST/BOM:
Know matter the situation you are handed, take it in stride. There will always be the critics and nay sayers.  Take those comments place them in your back pocket and move on.  Embrace the Lord and follow his word.
MOLESKIN:
This was my first Q and I was honored to be given the opportunity.  Sure, I forgot things or missed, we did have a great workout and moment with the Lord
ANNOUNCEMENTS:
We have a new church developing in the area of Summer Ave and Perkins..

I am not a polar bear

THE SCENE:  33 degrees with a spiteful wind.

F3 WELCOME & DISCLAIMER  Check.  Chioccetti even repeated it back mid-workout.

WARM-O-RAMA:

SSH x 15 IC
Imperial Walkers x 12 IC (I don’t know if it was supposed to be 10 or 15.  All i know is a strong gust of wind temporarily numbed my brain.)
Squats x 10 IC
Daisy Pickers x 15 IC
Arm Circles x 15 IC  (It was around this time Four Eyes arrived and performed an impressive medley of the exercises he had missed at 2.5x)
Reverse Arm Circles x 15 IC

THA-THANG:

Mosey to past all the puddles to Flicker Street.  Bear Crawl 1/3 of a mile to skate park, stopping every 30 seconds (ish) to perform Merkins x 5 OYO.  (This was cold.  Eventually our hands went numb.  We stopped maybe 2/3 of the way to perform SSH x 10 IC in hopes of returning feeling.  Then we almost got run over.  Good times.)

At skate park, perform the following:
–  Step ups x 5 OYO (2 is 1)
–  Elevated Pickle Pounders x 5 OYO (feet elevated)
–  Step ups x 10 OYO (2 is 1)
–  Elevated Pickle Pounders x 10 OYO (feet elevated)
–  Step ups x 15 OYO (2 is 1)
–  Elevated Pickle Pounders x 15 OYO (feet elevated)
–  Step ups x 20 OYO (2 is 1)
–  Elevated Pickle Pounders x 20 OYO (feet elevated)

Brief demonstration from QIC, then perform the following:
–  Dips x 5 OYO
–  Abyss Superman x 5 OYO (feet hanging off ledge) (justifier also hanging off the ledge, rather than crushed like hopes and dreams.. Four Eyes asked for clarification on this point a few reps too late for comfort.)
–  Dips x 10 OYO
–  Abyss Superman x 10 OYO (feet hanging off ledge)
–  Dips x 15 OYO
–  Abyss Superman x 15 OYO (feet hanging off ledge)
–  Dips x 20 OYO
–  Abyss Superman x 20 OYO (feet hanging off ledge)

Group up, perform 8-count body-builders x 25 IC

Mosey back to startex

MARY:

Flutterkicks x 30 IC
Freddie Mercury x 30 IC

COUNT-OFF & NAME-O-RAMA:  Moth Balls, Jail Bait, Four Eyes, Chioccetti, Toms

CIRCLE OF TRUST/BOM:  YHC shared a thought from a recent sermon–that what we often define as “charity” is what the Bible defines as “justice”.  If I give food to the hungry, clothes to the cold, money to the impoverished, and lodging to the refugee, it would be easy think myself charitable.  God calls that something else.  If I don’t do those things, it is not that I am simply not being charitable–it is that I am not meeting the standard.  I am hoarding that which is not mine, to the detriment of those in need.  That is something far different than a lack of “charity.”  I would do well to keep that in mind.

MOLESKIN:  YHC was less than a good Q this morning.  Maybe it was the wind.  Maybe it was the constant sense of discomfort about safety while bear crawling through the street.  Regardless, my demeanor was less than confident.  Grateful for the opportunity to practice leadership with 4 HIMs this morning.

ANNOUNCEMENTS:  Lunch at WF East Memphis on Monday to discuss social justice.  Check Slack for discussion content and additional information.

CMU Supersets at The Bingo Hall

THE SCENE: Bout 50 degrees, squirrels throwin’ acorns
F3 WELCOME & DISCLAIMER: Check
WARM-O-RAMA:
SSH

Imperial Walker

Hillbilly

Daisy Pickers

Windmills

Arm circles
THA-THANG:

3 sets:

Handstand Merkins x 10

Low squat x 15

1 set: 25 CMU OH Squat

CMU Mosey to Playground

1 set: 25 CMU OH Squat

3 sets:

V pull-ups x 10

Uneven merkins on CMU- 10 left; 10 right; 10 both

3 sets:

One-legged squats x 10 each leg

CMU straight arm front raise x 10

3 sets:

Overhead press x 10

Triceps Extension x 10

1 set: Curls to burnout

MARY:
CMU to shoestrings x a lot

CMU American Hammer x a lot

COUNT-OFF & NAME-O-RAMA
5 PAX- Shoestring, Four Eyes, Toms, Squeegee, Bookworm
CIRCLE OF TRUST/BOM:
A friend recently shared about her dad’s health problems and it got YHC reflecting on the brevity life. We really don’t have a lot of time here, and yet YHC lets fear rob him of the freedom and abundant life that the Sky Q offers. Use your body while you can. Your mind while you can. And be emotionally present with others while you can. One day our minds and bodies will deteriorate and things will change. Make the most of each moment.
MOLESKIN:
This workout sucked. It was fun to suffer through with brothers.
ANNOUNCEMENTS:
AO Battle Saturday

Please forgive me.

THE SCENE:

The Barracks: 45 degrees with 100% chance of gloom

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

CIRCLE OF PAIN:

FOLLOW ME…YHC led PAX around track 2 laps=1/2 mile

THA-THANG:    Run. Stop. Exercise. Resume running. Rinse and Repeat.

*PART 1:

YHC led PAX on a mosey about 1/4 mile.

  • Stop at tiger statue #1. Perform 8-ct Body Builders x 25 OYO.
  • Resume running to next tiger statue #2. Perform Prisoner Squats x 25 IC.
  • Resume running to Highland Ave. and turn-around to return to  tiger statue #2. Perform Burpees x 25 OYO.
  • Resume running back to tiger statue #1. Perform Merkins x 25 OYO.

YHC led PAX on a return mosey back to STARTEX.

*PART 2:

YHC led PAX on a victory lap around the track.

MARY:

  • Hello Dolly x 25 IC
  • Flutter Kicks (tempo) x 25 IC

COUNT-OFF & NAME-O-RAMA:
9; Monk, ISS, Tomb Raider, TOMS, Crayfish, Doc Hollywood, Teacher’s Pet, Snookie and O Positive.

CIRCLE OF TRUST/BOM:

“GRACE and FORGIVENESS”.
YHC relayed a recent instance when his trust was violated and how it was up to him to forgive and offer grace to his offender(s).  Not the other way around.

THE MAN IN THE ARENA by Theodore ” O Positive” Roosevelt

“IT IS NOT THE CRITIC WHO COUNTS; NOT THE MAN WHO POINTS OUT HOW THE STRONG MAN STUMBLES, OR WHERE THE DOER OF DEEDS COULD HAVE DONE THEM BETTER.  THE CREDIT BELONGS TO THE MAN WHO IS ACTUALLY IN THE ARENA *gloom*, WHOSE FACE IS MARRED BY DUST AND SWEAT AND BLOOD; WHO STRIVES VALIANTLY; WHO ERRS, WHO COMES SHORT AGAIN AND AGAIN, BECAUSE THERE IS NO EFFORT WITHOUT ERROR AND SHORTCOMING; BUT WHO DOES ACTUALLY STRIVE TO DO THE DEEDS; WHO KNOWS GREAT ENTHUSIASMS, THE GREAT DEVOTIONS; WHO SPENDS HIMSELF IN A WORTHY CAUSE; WHO AT THE BEST KNOWS IN THE END THE TRIUMPH OF HIGH ACHIEVEMENT, AND WHO AT THE WORST, IF HE FAILS, AT LEAST FAILS WHILE DARING GREATLY, SO THAT HIS PLACE SHALL NEVER BE WITH THOSE COLD AND TIMID *fart-sacking* SOULS WHO NEITHER KNOW VICTORY NOR DEFEAT.”

YHC leaves this here as a reminder on why we do what we do and the impact our actions have on our lives and the lives of those we hold dear:

Men should do hard things.

Together.

But, let’s face it-more often than not we don’t.

Men, with exception-albeit rarely-lack consistent fitness, meaningful male friendships and a defined purpose in our lives.

And we get hammered with life’s ups and downs and become complacent or just give up. We stop leading. We start thinking it’s just not worth the effort anymore. A hard truth is that an isolated man is a dangerous man-to himself, his family and to his community.

But we have 2 choices: Become the status quo or become High Impact Men (HIM).

So, let’s dig deeper into that. When men become the status quo-we become ineffective leading ourselves, our families and ultimately, our communities.

But for those who disrupt the status quo, what we call High Impact Men (HIM) become the strong anchors that our families and communities need.

So, where can men turn these days?

Take F3 Memphis and this event, GrowRuck 12 Memphis as good examples.

With a proven track record of getting over 20,000 men across 20 states to step up into leadership roles, F3 Nation gives men a clear action plan to better themselves, physically, emotionally and spiritually.

Free work-outs are provided. Open to all men. Held outdoor-rain or shine, heat or cold. Peer-led. Always ending in a circle of trust.

But what makes it effective and transformational is that F3 delivers on its promises by being accessible, providing men the opportunity to lead and fail in a safe place with no judgment, pushing men to their limits while encouraging them to modify as needed, providing an opportunity to build a healthy community to develop genuine friendships with other men, all while respecting one another for our similarities and our differences.

And the end result is evidenced by the men who commit to the process, core principles and come prepared to do the work.

Their lives will reflect healthier bodies (inside/out), more meaningful male friendships and a defined life’s purpose.

And for that we can all celebrate.

Shared pain builds trust. Well done men for putting in the work this weekend.

Well done.

Special thanks to 
David Redding , Co-Founder of F3 , John Lambert , Seth Brown and the 2 Cadres , Cadre Daniel (F3:Linus) and Cadre Kevin who invested into these men this weekend.

#GritGrindGrow #GR12

Iron sharpens iron. Aye!?!

MOLESKIN:

YHC loathes running but loves this AO and the men who post here.  He is making a concerted effort to be more intentional and show up consistently.  The PAX came ready to work.  I mean, who doesn’t love 8-ct Body Builders to get the blood pumping.

ANNOUNCEMENTS:
*Inaugural ELI GROW LEGACY Run/Ruck 8K
in memory of F3-Memphis Bruce’s brother who passed away will be held in Tullahoma, TN on 11/3/18.  Do the hard thing. Post.