7 of Sweaty Diamonds

F3 MEMPHIS – 22 May 2019

THE SCENE:

AO: Bermuda Triangle “The Berm”

QIC: Geppetto

Conditions: 74°, overcast, many percentage points of humidity. Perfect conditions for a beat down.

F3 WELCOME & DISCLAIMER

  • Welcome: I am not a professional
  • You are participating at your own risk
  • You are responsible for your own well being
  • You are here voluntarily, and you are not paying to be here
  • Know your limits and do the best you can, all exercises can be modified and are only suggestions.

*The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.

WARM-O-RAMA:

  • Mosey around the building
  • SSH IC X 20
  • Arm Circles IC X 10 forward and 10 reverse
  • Windmills IC X10
  • Mountain Climbers IC X 20

THA-THANG:

  • 7 of Diamonds (alternate Bear Crawl & Walking Lunges from spot to spot – hold Al Gore or Plank til all in at starting spot)
    • 7 Burpees at each corner
    • 14 4-count Flutter Kicks at each corner
    • 21 Merkins at each corner
    • 28 Side Step Squats at each corner
    • 21 Plank Jacks at each corner
    • 14 Carolina Dry Docks at each corner
    • 7 8-count Body Builders at each corner

MARY:

  • American Hammers IC X 15 and then we mercifully ran out of time.

COUNT-OFF & NAME-O-RAMA

8 PAX – Judah, Gus, Lipton, Photoshop, Ups, Big Top, Lancelot & (QIC) Geppetto

CIRCLE OF TRUST/BOM:

Reflections on life, death, and using life right. My go to passages of scripture lately have been from John 14 & Colossians 3.

John 14:1-3 (KJV) Let not your heart be troubled: ye believe in God, believe also in me. In my Father’s house are many mansions: if it were not so, I would have told you. I go to prepare a place for you. And if I go and prepare a place for you, I will come again, and receive you unto myself; that where I am, there ye may be also.

Colossians 3:15-16 (NASB) Let the peace of Christ rule in your hearts, to which indeed you were called in one body; and be thankful. Let the word of Christ richly dwell within you…

MOLESKIN:

It is easier to get through the difficult times in life, and it is richer and more rewarding to go through the good times when traveling with brothers. It was good to make puddles of sweat in the early morning humidity with the few good HIM who came out to the Berm this morning.

 

ANNOUNCEMENTS:

  • Memorial Day Convergence (5/27) at the Barracks – Gus on Q, his last as Nantan
  • Memorial Day Cookout, 5-8 pm, hosted by Speaker
  • Check schedule for changes at Blue Collar

Flying Objects Lost @ The Bermuda Triangle

THE SCENE: The ground was moist.  They air was moist.  We were moist when we finished.  (My M’s favorite word, “Moist”.)
F3 WELCOME & DISCLAIMER: Welcome and Disclaimed
WARM-O-RAMA: 

  • SSH IC x 30
  • Imperial Walkers IC x 20
  • Mountain Man Poopers IC X 15
  • Daisy Pickers IC X 15

THA-THANG:
Counted off 7 PAX.  PAX in turn would accept hand held luminescent orbital discus, call an exercise, then PAX sprint to the discus.  How every many seconds the PAX took to get to the discuss would determine the rep count.    If the throw fell short of YHC standards, then alternative transport mode would ensue.  Bearcrawls, crabwalks and power skips occurred.  Buprees, merkins, monkey humpers, lbc, arm circles are just a few of the exercises that were performed.

MARY:
Completed during Tha-Thang

COUNT-OFF & NAME-O-RAMA
7 PAX & 0 FNG : Bailout, BigTop, Judah, Laettner, Lil Nicky, Searcy, Ups

CIRCLE OF TRUST/BOM:
After a 1.5 hour conversation last night with my 12-year old daughter, I have discerned that two of the most important skills as a father are patience and listening.  Apparently…I had neither skill last night.  I would repeat exactly what I heard her say, word for word, as I did not understand and I could not get it right!

Lesson…build your patience and practice listening.

MOLESKIN:
I love it when PAX that have not done this workout do it thinking we are just going to play frisbee.  This work out involves so many sprints and reps that is usually smokes me.  I think that occurred for most of the PAX and it is fun to watch.

ANNOUNCEMENTS:
Lot’s of Berm Q dates to fill.

Does the Gym Area at the Berm have a name?

THE SCENE: 51 degrees
F3 WELCOME & DISCLAIMER
Done &  Done.

WARM-O-RAMA:
20 SSH IC
10 Hillbillies IC
10 Daisy Pickers IC
20 Arm Circles IC

THA-THANG:
11s up the Hill
10 Merkins in the Parking Lot <Run up Hill > 1 Squat
Mosey to Exercise Playground Area Place Thing

3 Rounds of
5 Pull-ups
10 Burpees
15 Box Jumps

Lunge Walk 25 Yards to trail sign

CORE Mile
Run .25, 25 LBCs
Run .25, 25 Flutter Kicks
Run .25, 25 American Hammers
Run .25, 25 BBSs

During the CORE Mile I found where The Berm hides CMUs.
21 CMU Curls
21 CMU Overhead Press
21 Derkins

MARY:
High Plank to Low Plank
One minute stretch

COUNT-OFF & NAME-O-RAMA

5 PAX, 0 FNGs  (Passport, UPS, Judah, Photoshop, Watchita)

CIRCLE OF TRUST/BOM:

Leave the stress of your day at work. Come home refreshed and renewed, because the time that you’re really needed is after work. Don’t let what happened at work steal the joy of coming home. Make 5pm the highlight of your wife and kid’s day.

MOLESKIN:
Loved Judah’s idea of turning Mary plank into a time to go around and express what we are thankful for. Really cool time. And it kind of makes you forget you are planking.  Does the Exercise/Gym/Bar area at the Berm have a name? We were unsure, but if not, we’d like to throw “Berm Pit” into consideration.

ANNOUNCEMENTS:
Memorial Day Workout at the Barracks

1000 Rep Monday

THE SCENE: 59 degrees and perfect.  The Dawn is just beginning to lighten in the Gloomy Startex


F3 WELCOME & DISCLAIMER:  Done

WARMARAMA

10 x Daisy Pickers IC 

Light Stretching

10 x  Michael Phelps IC 

Lap around parking lot.   

 

THA THANG:

Get CMU: 100 of each exercise

Exercises SSH IC 

  1. Sumo Squats IC Tempo
  2. Curls IC     ——  Mosey  LAP
  3. Merkins IC x 50 OYO x 50
  4. Lunges 1=1 OYO  Al Gore til All-In
  5. Pendulum Swing IC  ——- Mosey LAP
  6. 50 Overhead Press OYO; 50 Chest Presses IC 
  7. Calf Raises OYO
  8. Kettle Swing IC 

MARY:

10. LBCs x 100 OYO 

COUNT-OFF & NAME-O-RAMA
5 PAX (0 FNG): Bailout; Laettner; Lipton; Tomb Raider; Ups

CIRCLE OF TRUST/BOM:

Few things frustrate me more than procrastination.  The phrase, your failure to plan should not necessitate an emergency on my part.  My M is a procrastinator and a few of my kids are.  It plagues me.  The Dude and El Bano are not here today…b/c of procrastination.  They were still working on a term paper assigned months ago at midnight last night because the waited too long to start.  If this is you…or if you are dealing with it…here are 5 things to help you get out of the trap. 

  1. Schedule the pain – You often put off things that aren’t fun and do things you enjoy.  It may not be as bad as you think, but get the hard stuff done first.  This is why were out here at 5:30. 
  2. Prioritize your to do list based on your core values. Less guilt, more big picture.
  3. Overwhelmed – When you get behind, you often have to cram and do more than really possible inside a short deadline. Break the project into smaller pieces with timeline goals as benchmarks.
  4. Don’t be a perfectionist – Define success and get to that point. Avoid perfection.   Achieve success. 
  5. Decide to decide. Indecision spirals out of control and often causes you to not even get started. 


MOLESKIN:
This morning pushed me.  I gave  blood yesterday and was still dragging a bit.  I do want to commend Zima as he reminded me yesterday that Jesus gave all his blood to me, Lifeblood was just asking for a pint.  


ANNOUNCEMENTS:

Wall of Doom!

THE SCENE:  20° (C), 84% Humidity, 30.07 Hg, Vis-16 km
F3 WELCOME & DISCLAIMER:    Welcomed and Warned once reminded by Lipton

WARM-O-RAMA:

SSH x10 IC
Imp Walkers x10 IC
Daisy Pickers x15 IC
Merkins x 10 IC

THA-THANG:

Moseyed to South side of building for Wall of Doom:

One Minute AMRAP / 15 second rest / One minute between sets

  1. Wall sit/slide
  2. Elevated Mountain Climber
  3. Elevated one leg hip thrust (L) aka Come on Baby, Let’s Make a Baby
  4. Wall Plank
  5. Elevated one leg hip thrust (R) aka Come on Baby, Let’s Make a Baby
  6. Wall Walk (a miserable thing)
  7. Wall sit, alternating march with one leg (Cancan dancer or Rockettesomethingorother)
  8. T-Pushup Iso against wall (L) Not enough wall space so T-pushups on grass
  9. T-Pushup Iso against wall (R) Not enough wall space so T-pushups on grass
  10. Sisyphus Push vs Wall, 30 secs L, then R

3 Rounds

MARY:
Butterfly Kicks (kisses) x 10 IC

COUNT-OFF & NAME-O-RAMA
16 Pax (3 FNG) Tomb Raider, Fleecer (FNG), Ike, El Bano, Cougar, Wreck-it Ralph (FNG) Lipton, Laettner, Big Top, Drifter, Ups, Gus, Bailout, The Dude, Cheesesteak, Mudpants

CIRCLE OF TRUST/BOM:
We pushed up against the wall a lot today. Walls are good for keeping things in or out in order to protect what is inside. We put walls in our homes, around cities, around nations. But walls create barriers to good things. In life, we have put up walls around our hearts to protect them from hurt. We have had our reputations maligned, our feelings hurt, and other realities so we’ve put up walls. But these walls prevent us from gaining intimacy and friendship with others. They hinder us from growth because the ‘protect’ us from people who are different… What if you never had to put up a wall because you were never vulnerable? Jesus, the one who was killed outside the walls of the city so that we might know God, is our true protector. In trusting him, we can break down our walls but have confidence we are still protected.

We prayed for a grandmother who is struggling, an M who will be delivering and for the 2.0 within, a co-worker who needs rest, a father-in-law who is experiencing difficult change due to the loss of a spouse.

MOLESKIN:

Thanks for the privilege of leading my VQ! Glad to EH 2 of our FNG’s giving me 4 for the month! ABH!!!!

ANNOUNCEMENTS:
Non given because preachers go long and we ran out of time.

Le Royale (avec fromage)

THE SCENE: Bermie and beautiful.  Not too cold, not too hot (yet…)
F3 WELCOME & DISCLAIMER-

Completed

WARM-O-RAMA:
SSH x25 IC

Hillbillies x15 IC

Daisy Pickers x15 IC

Burpees x15 OYO

THA-THANG:
Grabbed a CMU and moseyed to the football field soccer pitch lacrosse playing place.

Quarter pounder (250 reps without CMU)

  • Sprint 25 yds- 25 merkins.  Run backwards to start
  • Sprint 50 yds- 50 squats.  Run backwards to start
  • Sprint 75 yds- 75 mountain climbers.  Run backwards to start
  • Sprint 100 yds- 100 SSH.  (You get the idea)

Quarter pounder with cheese (250 reps with CMU)

  • Sprint 25 yds- 25 kettlebell swings.  Run back to start
  • Sprint 50 yds- 50 curls.  Back to start
  • Sprint 75 yds- 75 BBSUs.  Back to start
  • Sprint 100 yds- 100 SSH.  Back to start

Finished with a quick repeat of the merkins, squats, and mountain climbers before heading back to endex.

MARY:
Flutter kick x25 IC

LBC x25 IC

American Hammer x25 IC

Dealers choice- JLos (forgot the count due to pain), Guantanamo (2 rounds), side plank dips x5 each side IC

COUNT-OFF & NAME-O-RAMA
8- Ups (QIC), Tomb Raider, Cheese Steak, Beauty Shop, Four Eyes, Flatland, Lipton, Cougar
CIRCLE OF TRUST/BOM:
The word “Christian”  has sometimes become a bad/taboo word in modern society.  Some of that is getting a bad rap from people not representing Christ in the right way.  We should let others see God’s love through us.  And it doesn’t take much, often times just small acts are all it takes to shine God’s light.  Pax encouraged to find a small way to show that love to someone else.
MOLESKIN:
Prayers for Cougar, Rabbit, and others going through the stress of a job search.  Prayers for Four Eyes family after their move and settling in a new neighborhood.
ANNOUNCEMENTS:
Brew Ruck- do it!

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