October 25, 2019

Tire / Sandbag / CMU Deathmarch

THE SCENE:  Nice and brisk for an autumn morning

DONE.  Also covered the mission, 5 core components and credo of F3


  • MOSEY 
  • SSH IC x 25
  • Side Shuffle Ground Taps (shout out to Soulja Boy) IC x15
  • Windmills IC x 20
  • Plank Jacks IC x 10
  • Imperial Walkers IC x 15
  • Hillbillies IC x 15
  • Batwings ( IC x 20 fwd arm circles, IC x 20 bwd arm circles,  IC x 20 seal claps,  IC  x20 overhead claps)

Bataan Death March – Indian Run around the path.  Last PAX does 5 burpees and runs to catch up, taps new last PAX who begins his burpees and continues to run to the front of the line.   We got through 2 iterations of this during 1 lap around the Annex path.

Diego (Dora’s evil cousin)

Partner up

P1:  Runs for a little ways and then either flips 1 of 2 tires 5 times or lifts and throws a sandbag 5 times, then run back

P2: Starts on exercises which were:

  • 100 Alternating CMU Merkins
  • 150 CMU Overhead Presses
  • 200 LBC
  • 250 CMU Curls
  • 300 CMU Squats

No time for her today

9 – Gun Show, Gomer, Sonic, Tremor, Big Green, Speedy, Farmer, Grimace, Rabbit (QIC)


Reiterated the mission of F3 is to invigorate male community leadership.  YHC has been thinking about leadership a lot lately and found an article with a great acronym describing leadership:  CORE

I talked about what each of the letters represent and how it applies not only at home, but work and also at F3.  

I also looked up some bible verses related to each of the words and have included those below.

C – Communication

Everyone hinges on communication on a team – either at work, at home, or at F3, communication is critical. 

Psalm 19:14 

 Let the words of my mouth, and the meditation of my heart, be acceptable in thy sight, O Lord, my strength, and my redeemer.

O – Organization

The best leaders are always organized because they know keeping things in order and scheduled what every person craves.

1 Corinthians 14:40 

Let all things be done decently and in order.

Proverbs 30:25

The ants are a people not strong, yet they prepare their meat in the summer;

R – Relationship

It’s the 2nd F in F3.  Building relationships is key whether it’s learning what makes your wife tick, or spending time with your children or building trust with your boss.

Ephesians 4:2-3 

 With all lowliness and meekness, with longsuffering, forbearing one another in love; Endeavouring to keep the unity of the Spirit in the bond of peace.

E – Expectations

The key elements here are “clear and obtainable”.  Do this with your children, do this at work with your boss and those you manage.

Luke 6:35 

 But love ye your enemies, and do good, and lend, hoping for nothing again; and your reward shall be great, and ye shall be the children of the Highest: for he is kind unto the unthankful and to the evil.


We had to cut Diego short.  One partner team (I think) had started on squats but others hadnt got that far, so this is a good lesson in planning on how much time various routines and exercises take.  YHC could have cut the warm-a-rama shorter and had more time on the back end. 

The mumblechatter was in full effect this morning.  Farmer seems to have an obsession with Tom Brady (even tagged the location of the AO in Facebook as some TB playground or something).  Also apparently Tom Brady doesn’t do curls and runs a lot faster than I ever have seen. 

Initial convo during some cadence induced exercise.

Farmer: unintelligible
Gomer: what?
Farmer: mumble mumble
Gomer: I can’t understand what you are saying!

As the pic(s) were being taken (because it IS the Annex after all), Gomer was rolling the tire over and Farmer ceremoniously fell / tumbled into the tire somehow, a classic Tom Brady move.

YHC was thankful to be able to push through and even complete BC as 10 minutes before start time YHC had just arrived to the Annex (the correct terminology in case you are reading this Farmer), and had a very sick feeling and proceeded to splash merlot, (which by F3 rules YHC did not report in his AAR due to it being outside the realm of the F3 workout itself).  YHC is happy to report it was a 1 time occurrence.  Based on that, I am sure there were many other fun things that happen but YHC missed those.  As they say, you had to be there!  YHC loves the Annex and needs to attend there more often!   Naners are EXPECTED when coming to the Annex and Speedy did not disappoint.  

Prayer Requests

  • Grimace and his M as they are very close to welcoming another 2.0.  Prayers for safe delivery and healthy 2.0 and M
  • Sonic has several family members recovering from ailments and one in chemo. 
  • Those who suffered house and yard damage from Monday’s storms
  • Power would be restored for those who are still without

Check Slack.  Lots of ways to get involved this weekend.  There is also a NEW EVENTS CALENDAR.   Check it out!