Saddle Stacks

THE SCENE: September’s 70 degree streak continues. Dry as a bone.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20 IC
Daisy Pickers x 10 IC
Imperial Walkers x 15 IC
THA-THANG:
Stacks – 10 reps of each exercise
BBSU – Indian run to the end of road and back (~.25 mile)
BBSU + Carolina Dry Docks + Indian Run
BBSU + Carolina Dry Docks + Jump Squats + Indian Run
BBSU + Carolina Dry Docks + Jump Squats + Lunges + Bear Crawl to next light pole
BBSU + BBSU + Carolina Dry Docks + Jump Squats + Lunges + Merkins + sprint
BBSU + BBSU + Carolina Dry Docks + Jump Squats + Lunges + Merkins + American Hammer + Indian Run
BBSU + BBSU + Carolina Dry Docks + Jump Squats + Lunges + Merkins + American Hammer + Burpees + Mosey 

MARY:
Flutterkicks x 10 (Each PAX calls 10-count) IC. 80 total
Hello Dolly x 15 IC
Freddie Mercury x 20 IC
Pickle Pounders x 15 IC
COUNT-OFF & NAME-O-RAMA
8
CIRCLE OF TRUST/BOM:
Everyone worships something. What you worship is the object of your affection. There’s three primary ways we worship
Vertically – we worship the object of our affection
Inwardly – the object of our affection changes us as we worship it
Horizontally – our worship affects our relationships with others
What is the object of your affection?
MOLESKIN:
Confession: I come to the Saddles for the PLC. It’s just too awkward to show up at 6:15, so I post for the workout too. It’s amazing how much good 2nd Fing there was today. Blart called me out as an easy “non-glove” Q. Hmmm

31st BURPday

THE SCENE: The usual Memphis summer morning, nothing special except it being my birthday
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH IC, 11 Daisy Pickers IC, 10 Arm circles forward/backwards IC, 10 Michael Phelps OYO

THA-THANG:
Mosey to the stables for some DORA, P1 performed exersice while P2 ran around the stable then switched for a total of

  • 50 Pull ups
  • 100 Merkins
  • 150 Squats

Mosey back up to the field for 4 corners. 3 rounds increasing reps (10, 20, 31)

  • Corner 1: Burpees
  • Corner 2: Carolina Dry Docks
  • Corner 3: Big Boy Sit ups
  • Corner 4: Mountain Climbers
  • Extra 15 Train Burpees to grow on

Mosey to Parking Lot

  • Bear Crawl 4 parking spots, Crab walk back
  • Bear Crawl 9ish parking sports, Crab walk back

MARY:

Hold Plank until 0615 (around 30 seconds)

COUNT-OFF & NAME-O-RAMA
12 PAX Ike, Rain Out, Finkle, U-Rock, Woody, MUDPANTS, Swipe Right, Flipper, Haverford, Speaker (2FNG’s- Weezer and Butterknife)
CIRCLE OF TRUST/BOM:

In my line of work Human Error is inevitable, retraining people in hopes of fixing a problem is not the solution, process controls are needed to help guide people do the right thing. In my own life I constantly tried to fix my problem by myself (committee to working out), it never worked until F3. The accountability and encouragement from fellow PAX was needed to help guide me to stay committed to working out. Don’t try and fix whatever problem you are facing by yourself, you need a support system.

MOLESKIN:

Luckily a Port-a-John was available for Pastor MUDPANTS to prevent a recurrence of the origin of his namesake.

ANNOUNCEMENTS:

N/A

Just 5 Guys Chasing a Frisbee at 6am

THE SCENE: 65 Degrees
F3 WELCOME & DISCLAIMER
Done. Done.

WARM-O-RAMA:

SSH IC x25
Daisy Pickers IC x10
Arm Circles IC x20
Imperial Walkers IC x20
Tempo Squats IC x10
Mosey down the street  and back to the fountain

THA-THANG:
3x
10 Merkins
10 Derkins
10 Incline Merkins
Between each round Lunge Walk Fountain

3x
10 Box Jumps
10 Dips
10 Big Boy Situps

Mosey to Horse Stables

3x
7 Burpees
7 Squats
7 Pull ups
Mosey around Stables after each round

Mosey to field
Throw Frisbee. Sprint while in the air, Lunge walk when it lands.
If a PAX catches = Star Gazers. Frisbee was caught 2x

MARY:
LBCs IC x 25
American Hammers IC x 15
ABCs IC
Plank

COUNT-OFF & NAME-O-RAMA
5 (No FNGs)

CIRCLE OF TRUST/BOM:
Reflected on time in F3 and Blazing Saddles, the place of my “splashing” debut. Encouraged PAX to continue being welcoming and truly a place for all men.

MOLESKIN:
Five grown men running after a frisbee probably looks pretty ridiculous. Maybe more so then 5 grown men (sorta) doing ABCs.

ANNOUNCEMENTS:

Bubba Gump Merkin Day

THE SCENE: Locked myself out of the house this morning, so I had to knock on the window by my wife’s side of the bed at 5:10, to get her to bring me my keys…

Much more comfortable than it’s been the last couple weeks
F3 WELCOME & DISCLAIMER:   Disclaimed
WARM-O-RAMA:

15 penalty burpees, right at 5:30, for the passing train

SSH  25x IC, Merkins  10x IC
THA-THANG:
In between each different set of merkins, we moseyed from one end of the park to the other (~0.25 miles) to let the chest and shoulders recover.

Travolta Merkins  15x  OYO

Clock Erkins: with hands on edge of fountain, a time of day was called out. Walked hands around the edge of fountain until you reached the time for the minute hand, and then did the number of merkins for the hour hand. (Eg: 6:30, walk around to opposite side of fountain, and do 6 merkins)   Times called: 6:30, 4:15, 2:15, 18:45

Ring of Fire: PAX hold plank in a circle, while everyone takes turns going around the circle and doing one merkin. Then two. Then three, etc. We went up to 6, and Tomb Raider took his sweet time finishing his last few reps on round 6.

11s: Diamond merkins by shovel flag, run to other end of parking lot for wide arm merkins.

MARY:
T-Bombs  15x IC, V-Up Bicycles  10x IC, 60 seconds low plank, SSH  25x IC, Flutter Kicks  20x IC, American Hammer  10x IC
COUNT-OFF & NAME-O-RAMA
10 PAX: Lochte (QIC), Woody (AOQ), U-Rock, Chastain, Flipper, Swipe Right, Rainout, Blart, Tomb Raider, Screen Savior (FNG)
CIRCLE OF TRUST/BOM:
This past weekend’s convergence for the 2 year anniversary was truly eye opening at what a huge brotherhood the F3 community really is in Memphis. It was great to finally meet some of the guys who I only knew from silly Slack comments.
MOLESKIN:
Woody accused of only using two exercises, every time I am on Q, and today I wanted to change it up. So we only did one exercise. Forrest Gump’s friend, Bubba, knows 100 different ways to cook shrimp, and we looked for 100 different ways to do merkins!

By my count, all told, we did 196 merkins!

ANNOUNCEMENTS:
None

F3 Memphis 2-Year Anniversary Celebration

It was a special honor to lead 116 of the greatest HIM in the F3 Memphis Region this gloom out at their 2-Year Anniversary. Thank you Soybean and the rest of the PAX who decided to remove themselves from the fartsack to join YHC and celebrate this epic milestone. There were also 29 PAX who came early for a Ruck and others who PreRan.

At 0700 we took a mosey over to the FedEx Event Center Circle and began with the F3 Disclaimer and the following:

WARMUP

We began with a quick warmup by performing the following in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, 10 6-Count Burpees.

THE THANG

We began this morning by taking a short mosey over to the back of the FedEx Event Center on the lake side at the concrete ledge and benches for a series of the following in cadence: Irkins, Dips, Step-Ups, and Derkins (Regular first and then wide armed).

Then we took a short mosey over to the Music Pavilion to kick off the football season with a little bit of summer conditioning. We did 7-Burpees, 7-Merkins, & 7-Squats 7 times. When we were finished we felt like all we wanted to do with football was sit on the couch and watch.

Looking at my watch we still had 19-Minutes to go. Ugh!

Then YHC asked the PAX mosey back towards the COT to continue the workout near there. At this point we performed a series of 11’s with Star-Jumps (Bombjacks) at the top and Pike Merkins (CDD’s) at the bottom.

The final short mosey took us back to the COT for the countarama, namarama, FNG Naming and most importantly BOM.

All PAX did awesome today. It was a great morning to be with you all. I appreciate the warm welcome and great hospitality.

Great work was put in by all PAX in attendance today. You all have something to celebrate today. Good health and great brothers to lean on. Now go out and spread F3.

MOLESKIN

Today we discuss a lot about the Mission of F3, the 5 Core Principles and the F3 Credo. They are listed below:

Mission:

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles:

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

F3 Credo:

Leave no man behind, but leave no man where you find him.

Discussed with the PAX was the D2X which is where your Dolphin and you Daffodil align with each other. For more on this take time to read about it in Freed to Lead.

Dolphin-The Task a person was born to do best.

Daffodil-The people-group each person was born to Serve.

D2X-The Task formed by the intersection of a person’s Dolphin and their Daffodil.

Every man has a D2X. What each of you must to is to determine what your Dolphin and your Daffodil are and do your best to ensure those two intersect to make the most IMPACT in your community. Aye!

ANNOUNCEMENTS

Read Your Newsletter.

PRAYERS/PRAISES

Prayers and praises were shared and lifted up by YHC.

Catch Us If You Can

THE SCENE: 81 degrees, with infinity % humidity.
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

Mosey to the Stables (1/4 mile) for set of 7s with pull-ups and Merkins. Mosey back to flag.
THA-THANG:
Catch Us If You Can (Group of 3 people)

Partner 1 carries Partner 2, while Partner 3 performs exercise. Upon completing, Partner runs to catch up with first two guys. Partner 2 carries partner 3, while 1 performs the exercise, then runs to catch up. Then 3 carries 1 while 2 does exercise. Exercise rotated as shown below, increasing the total each time you completed all three.

Due to the number of PAX, we only one group of 3. The other two pairs alternated doing a farmer’s carry with a CMU in each hand, while his partner completed the exercise, and then ran to catch up.

At the far end of each cycle (we did 2), we did another set of 7s in the stable.

  • 5 burpees/6 burpees/7 burpees
  • 10 merkins/12 merkins/14 merkins
  • 15 LBC/18 LBC/21 LBC

YHC neglected to remind everyone to do squat jacks when we completed our first lap, so everyone did 100 OYO, at the end of our 2nd lap.

MARY:
Guantanamo – 2 times around the circle

Hello Dolly  x15 IC

American Hammers x15 IC

LBC x20 IC

Bicycle V-Ups  x6 IC (U-Rock said we had Shoestring to thank for those…)

COUNT-OFF & NAME-O-RAMA
7 PAX: Lochte (QIC), Woody, U-Rock, Flipper, Spirit Stick, Blart, Swipe Right
CIRCLE OF TRUST/BOM:
You get out what you put in. In every aspect of your life (work, family, F3, etc), if you aren’t where you think you should be/want to be, take a look at the time and effort you are putting forth.
MOLESKIN:
The guys jumped at the chance to carry CMUs, instead of do partner carry. They may have inadvertently given themselves a tougher workout. There was a lot of grumbling about sore forearms at the end.
ANNOUNCEMENTS:
2nd Anniversary Workout Saturday at The Mothership

Sign up for IronPax, if you have not

Lair 7/25/2019

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

50 SSH, 25 BBSU, 40 SSH, 20 BBSU, 30 SSH, 15 BBSU, 20 SSH, 10 BBSU

Mosey to field for THA-THANG
THA-THANG:

Partner up and alternate between a sandbag or ruck and body weight for the following movements. PAX completed as many rounds as time allowed.

  • 21 Squats (Weight), 21 Merkins
  • 18 Overhead Press (Weight), 18 Jump Squats
  • 15 Devil Press (Weight), 15 Burpees
  • 12 Upright Row (Weight), 12 Mountain Climbers
  • 9 Thrusters (Weight), 9 Groiners
  • 6 Tire Flips, 6 Mountain Climbers
  • 3 One Arm Row (Weight), Sandbag Pulls
  • Sprint 100 yards

MARY:
Hurricane Hoedown
COUNT-OFF & NAME-O-RAMA
7 PAX, Hello Kitty, C-Lo, Sky Light, Skids 100, U Rock, Nature Boy, Justice
CIRCLE OF TRUST/BOM:
To accelerate requires your personal dedication to getting better in more than one area. You can accelerate at work and decelerate in other areas that are equally or more important.
MOLESKIN:
Everyone worked hard and paid the man this morning!

Psalms 55.22

Cast your burden upon the LORD and He will sustain you: He will never allow the righteous to be shaken.
ANNOUNCEMENTS:
GoRuck Vietnam is coming in August.

Obviously, you’re not a frolfer

THE SCENE: Reprieve from Memphis in July…one of those spring teaser mornings that we don’t get enough of!
F3 WELCOME & DISCLAIMER Welcomed & Disclaimed
WARM-O-RAMA:

  • SSH x25
  • Imperial Walkers x15
  • Daisy Pickers x15
  • Arm Circles x32
  • Polka Stretch x15

THA-THANG: DISC GOLF – each person gets a disc and each round has an exercise for a successful putt (10 reps) or a penalty for missing a putt (5 reps, consecutive misses increase rep count by 5—capped at 20 reps); In between rounds, we did (or intended to do) some type of movement.

  • Round 1
    • Success=10 Merkins; Miss=5 Burpees
      • Result= 3 Successes!
        • S-M-S-S-M-M-M-M-M
          • 30 Merkins
          • 75 Burpees
      • Post-Round Movement=YHC forgot, we went ahead to round 2
  • Round 2
    • Success=10 squats; Miss=5 Jump Lunges (2=1)
      • Result=2 Successes!
        • S-M-M-M-M-M-M-M-S
          • 20 Squats
          • 110 Jump Lunges (2=1)
      • PRM=Lap around Playground
  • Round 3
    • Success=10 LBCs; Miss=5 BigBoySit-Ups
      • Result=2 Successes!
        • M-M-M-M-M-M-S-M-M
          • 10 LBCs
          • 105 BBSUs
      • PRM=Suicides across width of parking lot
  • Round 4
    • Success=10 SSH; Miss=5 Smurf Jacks
      • Result=0 Successes 🙁
        • M-M-M-M-M-M-M-M-M
          • 0 SSH
          • 150 Smurf Jacks (1=1)
      • PRM=Lap around the playground

MARY:

  • LBCs x 15
  • LOLs x 8 each movement each side

COUNT-OFF & NAME-O-RAMA
9 (FNG – Skullet!)

CIRCLE OF TRUST/BOM:
YHC has been in situation with his M where they’ve been on standby since mid-May post miscarriage complications. M goes today to gain more clarity. There are not words I can say or something I’m able to do to fix this. Merely strive for ministry of presence. 

Farewell Blazing Saddle

THE SCENE: 72 degrees, low humidity, high fly count.
F3 WELCOME & DISCLAIMER – did it.
WARM-O-RAMA:
  • SSH x 50 (IC)
  • SSH x 50 (IC)

Because why would you ever make someone do 100 SSH straight?

THA-THANG:
  • Stable Time
    • 5 sets of 3 pull-ups – FOCUS ON FORM
  • Super 21: Round 1=1/1, Round 2=2/2 etc…21 dips after each set of rounds. Plank till all in.
    • Rounds 1-7(=28 each)
      • BBSUs
      • Derkins
    • Rounds 8-15 (=92 each)
      • BBSUs
      • Irkins
    • Rounds 16-21 (=111 each)
      • BBSUs
      • Monkey Humpers
MARY:
Captain Thor –
  • 1 BBSU / 4 American Hammers
  • 2 BBSU / 8 American Hammers
  • ….
  • 10 BBSU / 40 American Hammers
COUNT-OFF & NAME-O-RAMA
15 Pax, 3 FNG (Hot-N-Ready, Roots, Sparky, Slicnut, Rainout, Proton, Tomb Raider, Jimmy Neutron, Lochte, Webelo, Woody, U-Rock (QIC), Bipolar (FNG), Crocodile Dundee (FNG), Church Van (FNG).
CIRCLE OF TRUST/BOM:
A lot of change going on in my life right now. New job, selling my truck, got a new mattress (the Casper mattress is pretty sweet btw), and handing off blazing saddle. Change is easy to want to avoid. Without change, growth isn’t possible. In order to go where we want to, where we need to, the journey of change is what we rely on to get us there.
Don’t run from change – be open to it.
MOLESKIN:
It has been an honor to help out with launching THE Blazing Saddle. It will be in good hands with Woody.
ANNOUNCEMENTS:
  • 4th of July Convergence, 6:30-7:15 AM, The Mothership
  • 2.0 Bootcamp, Saturday, 7:00-8:00 AM, The Mothership

Tiger Lily’s Hoedown at BZ

Date: 06/27/2019

AO: Blazing Saddle

QIC: Tiger Lily

PAX: Halpert, Rocket Launcher, Roots, Sparky, Speaker, Watchita, U-Rock, and Woody

THE SCENE: It was a lot more humid then it was at my last Q in Seattle, but near as humid as it could have been.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
25 SSH IC
20 Daisy Pickers IC
15 Imperial Walkers IC
10 Arm Circles IC
5 Good morning IC

Bear Crawl Warm-Up: Taking turns an individual will throw the Frisbee as far as possible. While the Frisbee is in the air all PAX sprint towards the Frisbee, but once the Frisbee hits the ground all PAX must bear crawl the rest of the way to the Frisbee. Repeat until all PAX throw the Frisbee. Of note, other then when YHC rolled the Frisbee back to the parking lot, I am not sure if the Weasel Shaker himself ever bear crawled.

THA-THANG:
Phase 1: 11s
Completed 11s, starting with 1 burpee at the west end of the parking lot, then running to the west end and do 10 BBSU, finally back pedal to the starting point. Continue adding on burpee and subtracting 1 BBSU, until 10 burpees and 1 BBSU is completed.

Phase 2: 4 Corners
Split into four groups for 5 rounds of the following:
Corner 1: AMRAP Dips on the bumper of PAX trucks
Corner 2: AMRAP CMU Curls
Corner 3: AMRAP CMU Triceps Extension
Corner 4 (timer): 10 Mericans
Rotate through the exercises 5x each

MARY:
Hurricane Hoedown from 1 to 7, with 15 seconds of star-gazers at the end.

COUNT-OFF & NAME-O-RAMA
9 PAX, no FNGs

CIRCLE OF TRUST/BOM:
Long Term Impact and Blind-Spots – My 2.1 decided while YHC was out of town to try to start a fire in the garage, he was successful in lighting sawdust soaked in gasoline on top of a CMU on fire and burning a plastic bucket. Needless to say, he was not thinking about the impacts that a fire in the garage could cause. YHC challenged the PAX to use others that have been there or others around us to look at our blind spots and look at the long-term impacts our actions might cause.

MOLESKIN:
YHC really enjoys the mornings away from my normal AOs. The community aspect that you get from all PAX within F3 Memphis is great. No matter what happens everyone is always encouraging and willing to put in work. During the four corners, it was great to see nobody taking a corner ‘off’ or sandbagging. Way to push yourselves this morning fellas and I look forward to seeing the Hurricane Hoedown on one of your Qs soon.