April 9, 2018

Who Needs Legs?

THE SCENE: 44F and calm


SSH x 10 IC
Imperials Walkers x 10 IC
Finkle Swings x 10 IC (each leg)

Squat Mile

Run 1/4 mile, perform 25 squats OYO. Run 1/4 mile, perform 25 squats OYO. Run 1/4 mile, perform 25 squats. Run 1/4 mile, perform 25 squats OYO.

Heavy Wall Sit

Partner up.  Partner #1 grab a coupon and assume wall sit position on wall. Partner #2 lunge walks to top of Berm, then reverse lunges back to partner. Partners switch. Rinse and repeat.

Bring Sally Up

Play “Flower” by Moby (3:29). Start in down position of squat. On “Up”, stand up. On “down” squat down. Repeat throughout length of song.


Mary Half-Mile (**Omaha’d from Super Mary Mile due to time**)

Run 1/4 mile, perform 100 second plank hold together. Run 1/4 mile, perform 75 flutterkicks IC. Perform 50 big boy situps.  Perform 25 gas pumps IC.

9 PAX (0 FNGs): Bruce, Vocals, Snookie, Waterboy, Not A Sport, Rabbit, Cowbell, Promise Ring, and Lil’ Nicky


YHC discussed a excerpt from the Love Language Devotional him and his M read.  Excerpt was about encouraging a quiet person to talk. Considering most of the PAX at The Berm are pretty quiet, YHC thought this was appropriate. Most people are split into 2 personalities: Dead Sea and Babbling Brook. Dead Sea people take everything in, but do not share (quiet).  Babbling Brook people talk and share everything, all the time. We have a great mix of PAX in F3 Memphis that fit both. Those of us that are Babbling Brook people should encourage those Dead Sea people to open up. Whether it be at workout or 2ndF and 3rdF events. As in James 1:19: “quick to listen, slow to speak”.

“Wise words bring many benefits, and hard work brings rewards…The wise listen to others.” – Proverbs 12:14-15

YHC was missing ole Sally and decided to bring her back after some lengthy leg exercises.  Conclusion: Legs are beat.

The Berm will host APFT on Tuesday, 4/17/18.  BrewRuck901 is Saturday 4/28/18 from 12pm – 6pm. GrowRuck is coming to Memphis in Q3! Date to be determined.