Ask and ye shall receive

THE SCENE: 43 with a nice fog over the field, and plenty damp from the rain overnight.  The perfect gloom.
F3 WELCOME & DISCLAIMER- done

WARM-O-RAMA:
SSH x25

Hillbillies x15

Mountain man poopers (just because of the name) x10

Shoulder rolls, forward and backward, x10

THA-THANG:
Mosey to the track, grabbed 1 CMU

Catch me if you can- one person took the CMU and moseyed ahead while rest of pax did 5 burpees.  Pax then had to go catch the lead.  Next person took the CMU while the rest did 5 burpees, etc.  Total of 1 mile.

Mosey to soccer field

Four corners- do a set of exercises at each corner of the field.  Mode of transportation was to run the long sides of the field and bear crawl the short sides.

  • Round 1- 10 merkins
  • Round 2- 20 squats
  • Round 3- 30 flutter kicks

Mosey back to startex

MARY:
LBC x20 IC

American Hammer x20 IC

Sweat angels x 20 OYO

Australian sweat angels (flapjack from your 6) x20

Low plank/JLos x15 IC

COUNT-OFF & NAME-O-RAMA
3 pax, no FNGs- Ups, Lipton, Tomb Raider

CIRCLE OF TRUST/BOM:

Men tend to compartmentalize a lot- emotionally, socially, etc.  People might know us differently depending on the environment we are in- work, church, F3, family, etc- but not often enough do we have relationships with people (other men) that know our whole selves and who we really are.  Most only know us based on the image we want to project.  Maybe we do this out of shame, something we want to hide, or ego.  But it is important to have those relationships with other men who know us completely.  In our relationship with God- he always knows us completely.  He knew us before we were formed in the womb, and he knows every hair on our head.  He sees all- the good and the bad.  And He always loves us for who we are.

MOLESKIN:

I had a nice workout laid out the night before.  But then Tomb Raider had to pipe up on Slack about reported “rumors” that we would be “bear crawling in the muck and mire”.  Well I certainly wouldn’t want him or anybody else who showed up expecting such a glorious event to be disappointed.  If bear crawling and muck is what you want, then bear crawling and muck you shall have.  Moral here- be careful what you wish for kids, you might just get it.

I also enjoyed listening to some good mumblechatter from Lipton and Tomb Raider.  I would have joined in but I couldn’t breathe so good for much of this workout.

ANNOUNCEMENTS:
None

CIRCUIT WORK

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20X IC SSH
10X IC DAISY PICKERS
10X IC DAISY SHUFFLE
10X IC MERKINS
10X IC CAROLINA DRY DOCKS
10X IC SQUAT, AIR
15X IC SHOULDER CIRCLES
10X IC NECK CIRCUIT

THA-THANG:
MOSEY ROUND THE SR. CENTER TO PULL-UP BARS

CIRCUIT 1 (10X 60 SECONDS)

  • 20X OYO SSH
  • 10X OYO MERKINS
  • 5X OYO PULL-UPS

MOSEY TO THE COUPON STASH, SELECT COUPON

CIRCUIT 2 (5X 60 SECONDS)

  • 10X OYO LEG LIFT
  • 10X OYO PRESS, OVERHEAD
  • 10X OYO ROW, UPRIGHT

CIRCUIT 3 (5X 60 SECONDS)

  • 10X OYO DEADLIFT
  • 10X OYO CURLS
  • 10X OYO TRICEP EXTENSIONS

MARY:
15X IC STARGAZERS
10X IC SNOW ANGELS
MOSEY ROUND THE SR. CENTER

COUNT-OFF & NAME-O-RAMA
5 PAX: Tomb Raider, Lipton, Ups, Mardi Gras, Hitch (Q) (0 FNG)
CIRCLE OF TRUST/BOM:
PROVERBS 19:1-2
1Better is a poor person who walks in his integrity

than one who is perverse in his speech and is a fool.
It is dangerous to have zeal without knowledge,
and the one who acts hastily makes poor choices.
MOLESKIN:
F3 Memphis sucks at pull-ups so lets get better.
ANNOUNCEMENTS:
Crucible is coming. Stay tuned to the 3rdF Slack Channel.

A sandbag and some spare change

THE SCENE: 45 degrees and gloomy. Awesome moon out this morning. 
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15 IC
Daisy Picker x 10 IC
THA-THANG:
Mosey up the hill. Grab a CMU.
Indian sandbag toss – form a line, man on the left tosses the sandbag as far as he can and returns to the line. Those not throwing the bag complete workouts below with CMU. Advance to the bag upon completion of each line. 

  • Curls
  • Overhead Press
  • Squats
  • Irkins

Leave sandbag and CMU and mosey to the playground for some spare change. 10 mins, as many sets as you can. 

  • Penny (1 rep) – Bodybuilder
  • Nickel (5 reps) – Pull-ups
  • Dime (Surely you get it by now) – Pushups
  • Quarter – Box Jumps

Whoops! We left our sandbag and CMUs in the middle of the field. Let’s go retrieve it. 

Indian sandbag toss

  • BBSUs
  • Derkins
  • Curls
  • Overhead Press

MARY:
Thanks to our abbreviated warm-up, we had 10 mins left for Mary. During my early Qs, this was my greatest fear (not having enough exercises). Nowadays, my brain is chock full of ideas. 

Round robin flutterkicks – each man calls 10 reps (4-count) in succession with no breaks. We had 8 men, so that meant 80 reps. Good living right here!
Freddie Mercury x 20 IC
Hello Dolly x 15 IC
Guantanamo (2 rounds)
Pickle Pounders x 15 IC
High plank hold (60 seconds)

COUNT-OFF & NAME-O-RAMA
8 (0 FNG)
CIRCLE OF TRUST/BOM:
Fragile – that which does not like volatility
Robust – resists shock and remains the same
Antifragile – gets better and better as it encounters volatility

Getting better as we encounter volatility is a mark of humanity and certainly F3. Be Antifragile!

MOLESKIN:
It was awesome to be back at my old stomping grounds. It’s fun to see some of the regulars from when I was AOQ as well as some new faces. 

I’ve done sandbag indian toss 3 times now and it just keeps getting better. Expect to see it more. In baseball terms, it’s a solid double. Round-robin flutterkicks was a stupid idea I had last night. It’s a homerun. 

ANNOUNCEMENTS:
The crucible is coming. You probably aren’t ready. You should probably still do it. 

CMU Indigenous Peoples Run (4/4/19)

THE SCENE:   too long ago to remember, dark (but light conditions aren’t weather)
F3 WELCOME & DISCLAIMER:    Done with all of the enthusiasm that a millennial at 0530 can muster.

WARM-O-RAMA:
Windmills x 25 IC, Daisy Pickers x 25 IC, SSH x 25 IC, IW x 25 IC, 2 laps around ‘old folks home’, Merkins x 25, Arm circles, American Hammers, LBCs

THA-THANG:
Coupon Indian Run, 1 miles, stopping periodically to do work:

  • 25 curls
  • 25 knees to CMUs
  • 25 Blockees
  • 25 CMU swings

MARY:
BBSUs x 25,  Guantanamo Bay x 2

COUNT-OFF & NAME-O-RAMA

13 PAX, 0 FNGs; Lil’Nicky, Searcy, Bruce, Yardsale, The Dude, Bailout, Flatland, Daniel Tiger, Snookie, Beauty Shop, Ups, Tomb Raider, Blackout

CIRCLE OF TRUST/BOM:

it was a good one.  full of wisdom.   honored the first HIM

MOLESKIN:

No CMUs were dropped or damaged during the BC.

Get those Backblasts written and submitted they serve a significant purpose.

ANNOUNCEMENTS:     Berm q slots open for mid-March 11-14

M Note (for those who speak Roman numerals)

THE SCENE: Dark and cold, 21 degrees.  But with no wind it felt like at least 22
F3 WELCOME & DISCLAIMER- done

WARM-O-RAMA:

Arm circles x12 IC (because why not 12)

Daisy pickers x10 IC

Imperial walkers x10 IC

Mosey lap with side shuffles and high knees

THA-THANG:

1000 total reps.  Each done in sets of 50.  Mosey lap after every 2 exercises

  • SSH
  • Merkins
  • Lunges
  • LBCs
  • Mountain climbers
  • Calf raises
  • Monkey humpers
  • Plank jacks
  • American hammers
  • Shoulder taps
  • Repeato for 1000 reps

MARY:
Already done
COUNT-OFF & NAME-O-RAMA
3- Flatland, Lipton, Ups
CIRCLE OF TRUST/BOM:

Practice and effort does not always yield good results, you have to practice the right way.  Practice does not make perfect.  Practice makes permanent.  If you are practicing things the wrong way, you are going to instill bad habits.  We have to practice with purpose and discipline.  God calls us to practice the right way in our spiritual lives as well.  2 Peter 1:5-10 gives us some spiritual disciplines to practice- faith, virtue, knowledge, steadfastness, self control, Godliness, brotherly affection, and love.  “For if you practice these qualities you will never fall”.

MOLESKIN:

The sack force was strong for many this morning.  I thought the mosey laps would keep the blood flowing and fight off the cold.  My fingers promptly went numb.  And after the workout I had a strong craving for some wood fired pizza.

Continued prayers for Flatland and his upcoming 2.0 as well as an upcoming move.

ANNOUNCEMENTS:
None

Pull-up training

THE SCENE: Cold and windy but not like our northern region brothers (0 degrees in Pittsburgh, -19 wind chill).

F3 WELCOME & DISCLAIMER: Done along with the 3 F’s, Mission statement, and 5 core principles.

WARM-O-RAMA:  SSH x 20 IC, 5 tiered Burpee pyramid (25 total reps)

THA-THANG:
Weak at pull-ups, usually due to:  1. lack of grip strength, 2. lack of bicep strength, 3. lack of back muscle strength, 4. lack of ‘mind to muscle’ connectivity (your mind engaging with your back muscles to do the lifting)

  • Bear crawl mosey to CMU, PAX each carried one CMU and one Paving stone down to pull-up bars
  • Paired up and performed rounds consisting of two exercises with three sets each
  • 1st round (Dead Hang and Inverted Rows), 2 PAX hung from the pull-up bar, legs and arms straight, shoulders pinched together for 1/2 minute, 1 minute, and 2 minutes.  2 PAX performed inverted rows under the dip bars, 5 reps, 10 reps, 20 reps.  Switched stations rinse and repeat.
  • 2nd round (Hammer curls with CMU and Skull Crushers with CMU), 2 PAX performed 3 sets of 10 reps of Hammer Curls while 2 PAX performed 3 sets of 10 reps of Skull Crushers lying on benches. Switched stations after each set.
  • 3rd round (Standing Row with CMU and Deadlifts with CMU) 3 sets of 10 each alternating between sets.
  • 4th round (Farmers Carry and Paver Pinch) 2 PAX grabbed 2 CMUs each and walked 100 yds out and back while the other 2 PAX lifted a paver stone from waiste to chest while standing with straight arms (shoulders and back).  Finger tips were only used to grip paver, no palms.

MARY:  X-ups x 20 IC, Dying Cockroach x 10 IC, Glute Bridge x 10 IC

COUNT-OFF & NAME-O-RAMA
4PAX, 0 FNGs (Ups, Lipton, Gobbler, Tomb Raider)

CIRCLE OF TRUST/BOM:
Contrast.

Live a life that is in contrast to our world, our culture, and society.  It is difficult to live counter cultural while at the same time engaging our culture.  It is difficult to show compassion without compromise.  It is difficult to show love and share truth.  However, we are to live a life that is in contrast to the world in which we are a part of.  Not a life that shuns the world but a life that engages, loves, and declares truth.

To live as a slave to Jesus is to be a radical, a rebel, therefore live the life that you have been given as different so that others may see Him and find hope, freedom, and peace.

MOLESKIN:
Not much movement of the body for this one.  Lots of digit strength work and a concentration on form and endurance.  This coupled with the frigid temps and biting wind equated much numbness.  A good one to return to again with warmer conditions.

Gobble really gutted it out there for his second BC ever.  PLC was by far the shortest ever on record as we scattered for the warmth of our urban steeds.  I even broke down and drove the mini-van today in part due to the roudy U-rock/Gus mumblechatter regarding and my M’s half asleep suggestion at 0430 that I do so.  (U-rock, I was once like you and swore I’d never purchase a mini-van.  I enjoy your youthfulness)

ANNOUNCEMENTS:
Q slots open next Wed. and Thursday at the Berm.  Fill out the 2nd F lunch survey.

Indian Poker at the Berm

THE SCENE: With the expectations of a blizzardous beatdown tonight, it was a wonderful surprise to be 42 degrees.

F3 WELCOME & DISCLAIMER: Done x 2 

WARM-O-RAMA: 

20 SSH IC

15 Daisy Pickers IC

15 Imperial Walkers IC

20 Arm Circles

THA-THANG:
PAX performed Indian Run for .4 miles and stopped at CMU repository.

Back to Startex with CMU, we began rolling through deck of cards with the 4 exercises being CMU Curls, CMU Squats, CMU Big Boy Sit Ups and Blockees.

Made it through 43 of the cards before time was called.  I would venture to say we did all of the Blockees…most of them in succession.

MARY:
No time…and if a CMU Big Boy Situp isn’t Mary, then Mary isn’t Mary.

COUNT-OFF & NAME-O-RAMA
11 PAX (1 FNG – Gobble): Photoshop, Flatland, Tomb Raider, Beauty Shop, Laettner, UPS, Blackout, Snookie, Speaker, Bailout – QIC

CIRCLE OF TRUST/BOM:
I recently heard a quote, “If you don’t like something, change it.  If you can’t change it,  change your attitude about it.”   We cannot control anything around us…stuff happens.  The only control we have is our responses and our attitude.

Philippians 2:14-15 says, “Do all things without grumbling or questioning, that you may be blameless and innocent, children of God without blemish in the midst of a crooked and twisted generation, among whom you shine as lights in the world.”

When stuff is going on that we don’t like; that we can’t change, our role is to change our attitude and to be a light in the darkness.

Several prayer requests:

  • Photoshop’s Brother – Healing and needs F3
  • Flatland has a baby coming soon
  • Lil John’s M delivered new son last week
  • Beaty Shop – Health of him and his family
  • Blackout is moving soon
  • El Bano has some large life decisions looming

MOLESKIN:
Great workout today with lots of mumblechatter.  The blockees are killer.   Loved it when the PAX asked to turn up the music.  Speaker introduced us to 20 seconds of encouragement instead of the typical countdown.

ANNOUNCEMENTS:
Discussed upcoming Q slots available and the need for the Berm to take KotB next week!

Coupon Day at the Berm

THE SCENE: 58 degrees.  There was a pleasant ocean breeze waving gently through the palm trees.  Oh wait, we’re in Memphis and it’s January.  What???

F3 WELCOME & DISCLAIMER

Done.  Twice.
WARM-O-RAMA:
Mosey lap around the building, SSH x20, Hillbillies x10, Windmills x10, Sprinklers x10

THA-THANG:

Started with a short trip down Route 66- mosey down the path making 11 stops.  At each stop do burpees, starting with 1 and increase by 1 at every stop.  66 total burpees.

Ended back near startex to pick up coupons

2 circuits with coupons-

  • Blocktanamo- 1 round
  • Mosey with coupon to pullup bars- 5 pullups
  • 10 overhead press
  • 15 curls
  • 20 step ups
  • 25 coupon swings

MARY:
American hammers x20 IC, 30 LBCs OYO, 1 round of Guantanamo
COUNT-OFF & NAME-O-RAMA
17 total, 2 FNG

Transplant, Soybean, High Vis, Yardsale, The Warden, Bailout, Blackout, Steinbrenner, Plan B, Houdini, Toms, Shoestring, Photoshop, Lipton,  Ups

FNGs- 9 Volt, First Class
CIRCLE OF TRUST/BOM:
Matthew 14:22-33.  Jesus and Peter walk on water

What are some things that could be holding us back and keep us from reaching our potential?  What keeps us from staying focused amid distraction?  2 things are fear and doubt, which is what happened to Peter.  He asked Jesus what to do, Jesus told him to walk on water, and he did.  But then he got distracted by the storm, he got scared, and lost focus.  He started to doubt.  But it wasn’t necessarily Jesus he was doubting (he was already walking on the water), he started to doubt himself and failed to do what he was able to do.  So when our storms come, what should we do?  Seek God’s advice, then stay focused, not doubt ourselves, and do what God knows we are capable of doing.
MOLESKIN:
After not posting all of December (I was busy) (I really was), YHC felt like the only thing he should be Qing was a buffet line.  Nice to be back with my F3 brothers.  Now where’s the Tylenol?
ANNOUNCEMENTS:
None

Berm – Walls of Jericho

THE SCENE: Chilly morning. Mid high 30s. A little windy.

F3 WELCOME & DISCLAIMER

You should not have paid to be here, please modify any exercise as needed, I am not a professional even though I might look like one ;).

“… and Welcome to F3” – Hitch


WARM-O-RAMA:

Side straddle hops, Daisy pickers, Mexican squats, Windmills. 2 Indian run laps around the building.

THA-THANG:
Walls of Jericho – 7 exercises, 7 reps each, and 1 lap around the building. Completed that 7 times.

  • Squats.
  • Merkins.
  • Burpees.
  • 8 Count Body Builders.
  • Alligator Merkins.
  • Alternating Shoulder Taps.
  • Lunges.

Shout loud enough to wake up those fart sacking this AM, and to bring those walls down!

MARY:
Ain’t nobody got time for that.

COUNT-OFF & NAME-O-RAMA
11 PAX (2 FNG: Tintin; Streaker).

Hitch; Tomb Raider; Laettner; Speaker; Yard Sale; Ups; Flatland; Plan B; Judah (VQ).

CIRCLE OF TRUST/BOM:

Joshua not feeling adequate to take over Moses. God promised to be with him every step of the way, just as he had been with Moses. And that God is the same protecting and guiding us TODAY. 

And we know that in all things God works for the good of those who love him, who have been called according to his purpose. – Romans 8:28

MOLESKIN:
T-CLAPS to flatland who killed it today, he probably did a 5k after the beatdown.

ANNOUNCEMENTS:
Four eyes starting Whetstone program.

Punishment for Beating a Time Hack?

THE SCENE:    Felt to be a warm 50 with a light misting similar to the crisp organic free range veggie aisle at Whole Paycheck.

F3 WELCOME & DISCLAIMER:  Done x 2 for Shoestring who appeared he had to run to The Berm but was probably a bit late due to all the parking spots being filled up.

WARM-O-RAMA:
SSH x 25 IC, Merkins x 15 IC

THA-THANG:

  • Indian Run, 1 mile loop with a time hack
  • Punishment threatened if the target time wasn’t made
  • Indian Run completed at the 9 minute mark a full minute before the targeted time of 10.  (all in except for the six who needed a hand from a true HIM)
  • PAX rewarded by the option of a 100 yd sprint or 5 burpees IC.  Each of the 17 PAX had to decide whether to lead the group in a 100 yd sprint or a set of Burpees x 5 IC.
  • The ‘notasport’ field witnessed approx. 9 100 yd sprints and 40 IC burpees.
  • “the punishment would have been the choice of a down and back sprint (200 yds) or 10 IC burpees.”
  • Mosey to the pull up bars.  PAX preformed 3 sets of stacked chin ups and step ups.  set 1: 1 chin up, 1 step up (paired steps = 1), set 2: 3 chin ups, 3 step ups, set 3: 6 chin ups,  6 step ups.

MARY:
American Hammer x 25 IC, ABCs IC, Pickle Pavement Pounders x 15 IC, Flutter Kicks x 25 IC, Guantanamo Bay x 2 rounds

COUNT-OFF & NAME-O-RAMA
17 PAX, 0 FNGs
CIRCLE OF TRUST/BOM:
“True love is this; to lay down one’s life for another.”

How can we live this out in our day-to-day lives?  What does this mean for us 21st century men?

I immediately think of the stories of courageous solders jumping on grenades and saving the lives of their comrades.  However, most of us will never be put in the position where we have the opportunity to save someone’s life by sacrificing our own.  Or do we?

We have opportunities each day to live unselfishly to ‘die to self’, to serve, and to put the needs of others above our own.  We could live this life for ourselves, amassing material goods, striving for renown, and running after things that please us.  Or we could prioritize our wives, our children, our friends, our co-workers, and the needs of the stranger above our own.  In this way we ‘lay down our life’ and sacrifice our own comforts, pleasures, and desires.

As we grow in a relationship with Christ we die to ourself and take up our cross to live our lives for HIM out of gratitude and as a good servant serving a good Lord.

So, I challenge us to sacrifice our lives today and watch the 2.0’s while the M goes grocery shopping, turn off Slack, put down our phones, and play with the 2.0’s.  Call a brother and share a kind word.  The things that the Spirit is prompting you to do but the ‘business’ of life reprioritizes these that should be the priority.

MOLESKIN:
Damn, it was nice to see a crowd roll out today.  The mumblechatter was excellent, we had fun.  The fellowship definitely pushes one to accelerate.  There’s something about shared suffering that really grows ones relationships with others.

ANNOUNCEMENTS:
Prayers requested for OP’s family relations who just lost a loved one, Bailout’s employee who experienced a robbing, Photoshop’s aunt who is undergoing surgery, and Plan B’s co-worker that he would experience God in a convicting way.