The Berm: 74 degrees and peaked
F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 | 5 Core Principles
CIRCLE OF PAIN:
*SSH x 3 minutes IC (intervals of 1 minute/ea)
*MERKINS x 15 IC
THA-THANG: PAX assembled in a large circle. YHC knocked over JENGA with his left foot. *Insert loud sigh and gasp by the PAX*
YHC proceeded to pick up Cap’n Merkin (imagine, if you will, a Captain America Halloween candy bucket with an F3 sticker affixed to his forehead and the best ‘stache in all F3 Nation affixed above his lips) and dump out 52 playing cards on the pavement. *Insert 2nd loud sigh and gasp by the PAX*
Going clock-wise, 1 PAX at a time, each PAX would Bear Crawl to the mound of cards. Pick one card up and announce the Exercise and # of reps. He would Q the exercise (shared leadership) then once completed that PAX would Crawl Bear back to his spot in the circle. Repeat with remaining PAX.
*Number Card=the # on the card + 10=Reps
*Ace=100 Reps or whatever the card said
*Reps in ( )
- Q=Monkey Humper (25)
- 6=Wide-Arm Merkin (16)
- 5=Standing Lunge (15)
- J=Smurf Jack (25)
- A=Arm Circle (100)
- 9=Low, Low Squat (19)
- Q=Burpee (25)…then out of nowhere, YHC pulled a JOKER out and increased the reps by + 1=(26)
- 7=Monkey Humper (17)
- K=Mtn. Climber (25)
- 9=High Plank (90 sec)
- A=Calf Raise (100)
- 10=Lunge Walk (100 M)
- 8=Backward Lunge (18)
*Mosey: 2 laps around the building
*Flutter Kicks x 28 IC
*Box Cutters (Build the box) x 15 IC
*Box Cutters (Open the box) x 15 IC
COUNT-OFF & NAME-O-RAMA:
13; Beauty Shop, Lil Nicky, Flat Tire, Yardsale, Runner-Up, Lucille, Tomb Raider, Gus, Speaker, Ups (Irish Goodbye), O Positive and 2 Willy Loman from Charlotte: Crotch Rocket and Rice Burner.
CIRCLE OF TRUST/BOM:
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.
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.
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.
Iron sharpens iron. Aye!?!
Safety first. We mourn the loss of our brother down South, Darth Visor. Loved by many. Will be missed by many more. Prayers for his family he leaves behind. This I know, the F3 Nation community will love on this family in his absence.
This work-out was the inaugural use of the new F3 deck of pain. With our 2 Willy Loman from Charlotte in the mix YHC felt this would be a solid work-out. And it was. Only got through 1/4 of the deck. #Cobains
There will be a sequel coming to an AO near you.
Proud of this group of HIM who came ready to work. And work we did.
*2.0 Camping weekend coming up on 10/12-13…see Pre-Blast for deets.