AMRAP Dash

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x13
Baby Arm Circles IC x13 each way
Hillbillies going right IC x13
Prisoner Squat IC x13
Daisy Pickers IC x13

THA THANG:
Mosey to field
AMRAP Dash
PAX line up spread down the benches, one at a time move to light stick and do exercise, and Bernie Sanders back to PAX. PAX do AMRAP while awaiting their turn. All Exercise x13 in 4 count

Rd. 1
PAX: AYG; We’re Not Worthy Praises (Front raises w/ CMU)
Group: Mountain Climbers (Mod on knees)
Rd. 2
PAX: Lunge; Goblet Squat
Group: Worst Merkin Ever (Werkin, Merkin, Diamond Merkin) (Mod on knees)
Rd. 3
PAX: Lt. Dan; Colt 45
Group: LBFlutter Kicks
Rd. 4
Run to glow sticks and back
13 monkey humpers

MARY:
Crunchy Frog IC x20
Uptown Crunch IC x13 Both sides
Hello Dolly IC x13

COUNT-OFF & NAME-O-RAMA:
PAX: Eruzione, Teasip, Gold Digger, Boomer, Oo-De-Lally, AlrightAlright, Wojo, Q*Bert, Coach K, Aaarrrggghhh
QIC: F150

CIRCLE OF TRUST/BOM:
During YHC’s time in Scripture this morning I came across Matthew 9:35-38. This famous passage is the one of the labors and the harvest. For the harvest is plentiful and the labors are few. When Jesus saw the crowds, He had compassion for them, because they were harassed and helpless. For compassion is not pity men but it is to be sympathetic consciously of other distress together with the desire to alleviate it. In our jobs do we see people as a means to an end or as people we walk with daily. Are we seen as compassionate? YHC challenged the PAX to different and lead with compassion as Jesus did.

MOLESKIN:
This gloom was a humid morning. YHC has been challenged with the need to make sure to respect the time given of men. For it is a F3 thing to start on time and end on time. Doing so respects mens time and other commitments to the day. We had two Willy Loman join us Wojo and Q*Bert for this morning’s beatdown. Teasip and YHC worked to find a place where the shovel flag could be placed in the ground…this stinking no rain has caused all the ground to be tough. So it was planted in the woodchip playground.

YHC enjoys the use of the coupon and brought a few for us to use this gloom. This worked out well in our beatdown until one of the coupons go the upper hand of BOOMER and it sidelined he and ultimately sent him home early. Gold Digger aided him in the care of his hand and rejoined the PAX at MARY. There was much room for mumblechatter during THA THANG and mentions of an excerise called the Alabama Prom Date?!? Multiple modifications where made as each round took a while with a coupon…and there was as normal AlrightAlright comments about Q doing the workout. YHC can handle anything thrown out and that I lead, modifications have to be made when we have good numbers show up and exercises take longer than expected. That’s a good problem, but challenge accepted and welcomed to be pushed harder.

Counting was again pointed out that YHC used cadence different than intended…some fast…some slow and some mixed. YHC will do a better job in consistence in the future but hey it was unexpected and kept all PAX on their feet.

During the Name-o-Rama F150 missed Eruzione which drew immediate reaction from the PAX and Coach K issued penalty Burpee‘s with the truth if any were to be had for anything it was for missing a PAX. To which penalty Burpee‘s were executed.

ANNOUNCEMENTS:
1. Guest Q on Saturday – Gus from Memphis
2. 2nd F Scotch Club May 17
3. VAPE dinner May 29
4. GrowRuck Memphis Sept 21-23

Roll of the dice

AO: Mockingbird Station
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x21
Imperial Squats IC x12
Imperial Lunges IC x12
Hand Release Jiminy Cricket OYO x10

THA THANG:
Mosey to first level parking garage

Pop the Pig dice: None – Skip; Green – Bear crawl; Yellow – Bernie Sanders; Orange – Imperial Lunge Walk; White – Lt Dan 1:4; Multiple – All You Got (AYG)

Dice (Exercises)
1 – 1 min AMRAP Bobby Hurley
2 – Bridge Merkins (feet on shoulder of other pax)
3 – BLIMPS
4 – Crowd Pleasers (1 Merkin to 1 Groiner)
5 – DREW
        D – dirty hookup – plank facing a wall, four count…1 right hand against that wall, 2 left hand against the wall (now in a horizontal plank), 3 right hand down, 4 left hand down.
        R – Reverse Plank Dips
        E – Elf on a Shelf
        W – Worst Merkin Ever (Wide, Regular, Diamond = 1)
6 – ATM
        Alternating Toe Touches X15
        Tempo Merkin (4,3,2, Up on 1) X10
        Merkins Fast X10

We were able to get through 6 rounds and covered 3 levels. (most exercises were done according to what level we were on…example level 1 means 1 of each BLIMP, level 2 means 2 of each):
Rd. 1 Imperial Lunge Walk & BLIMPS
Rd. 2 AYG & Crowd Pleasers
Rd. 3 Bear Crawl & Crowd Pleaser
Rd. 4 Bernie Sanders & Crowd Pleasers
Rd. 5 Skip & Dirty Hookup (Q substitute due to too many Crowder Pleasers)
Rd. 6 Imperial Lunge Walk & 1 min AMRAP Bobby Hurley

Mosey to outside loading area near vehicles.

MARY:
Forearm Plank 1 Min
Flutter Kicks IC 15

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Teasip, Pepper, Oo-De-Lally, AlrightAlright
QIC: F150

CIRCLE OF TRUST/BOM:
F150 shared about how Jesus revealed Himself to women first at the resurrection and sent them as the first evangelist to tell about His resurrection. We are to honor the women in our lives…our spouse, mother, those we work with, those some date, and women in general. It will catch them off guard when we desire to be men that lead and honor them with nothing expected in return. BE MEN HONOR WOMEN! They were made in God’s image as well.

MOLESKIN:
There was much mumblechatter this gloom and it started right out of the gates with the counting of F150…thinking through the Imperial Lunges could have been better. When the dice came out and each of the PAX learned what each of the colors meant there was someone (AlrightAlright) desiring Bear Crawls. At one point there was a concern by the Q and some PAX mentioned that the dice might be weighted as the same exercise came up multiple times, Q Omaha’d to give some variety when the 4thCrowd Pleaser came up. Coach K reminded the PAX of the counting ability of F150 and AlrightAlright brought up the penalty burpees encouraged by F150 for a missing shovel flag on Tuesday’s beatdown. Coach K was not appreciative of the penalty burpees obviously…#wegetbetteritnevergetseasier. It could have been that Coach K was just ornery because the PAX were enjoying our Bobby Hurley expercise.

The stairs were used on most returns to the first level to roll the dice again. However, the PAX asked to run down the ramps instead of being stuck in the stale air of the stairs and something about gas of other PAX.

Overall a great workout in the gloom!

ANNOUNCEMENTS:
1.2ndF Happy hour May 11
2.2ndF Scotch Club May 17
3.VAPE dinner May 29
4.GrowRuck Memphis Sept 21-23

Teasip…I can’t feel my shoulders

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
10 penalty burpees for no flag
Side Straddle Hops IC x15
Imperial Stormtrooper IC x15
Cotton Pickers IC x10

THA THANG:
Spider-Man Crawl across both tennis courts, then 20 OH claps.
Lounge walk back, then Bolt 45s
Don Brown (12 merkins, crab walk to between the two courts, 12 diamond merkins, crab walk to end and 12 T merkins)

Paint the Lines, followed by 10 body builders

Followed with Suicide Ladder, which involved a suicide and doing increasing Carolina Dry Docks by 5 each time you came back to the starting line

Did a suicide (regular) and 12 Newton Cradles

Finished up with one round of Caterpillar (only one single file line)

MARY:
James Bond for two rounds
Penguin Crunch x12

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Coach K, F150, Gold Digger, Hippy, Icebox, Oo-De-Lally, Pepper, Waterboy, Oompa Loompa (Charlotte)
QIC: Teasip

MOLESKIN:
Some annoyance with the Burpees though the blame should fall to the flag owner for not ensuring the flag would be at the workout. Not much complaining again until the Suicide Ladder where the PAX seemed to think they got their shoulder work in for the week. Got to see the rare sight of Pepper showing up for a workout where he didn’t Q.

CIRCLE OF TRUST/BOM:
Shout out to Oompa Loompa for joining us from Charlotte. Great seeing Waterboy back out there.

ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. GrowRuck12 (Memphis, TN) Sept 21-23

F3 Dallas Avengers

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
16 million times less than Avengers opening wkd
Side Straddle Hops IC x15
Sixty Second Arm Circles IC x15 – T-plank R arm circles, LBCs, T-plank L acs, merkins

THA THANG:
Mosey to the playground
Black Widow – Squats x20
Hawkeye – Pullups x 20

Mosey to tennis courts
Iron Hulk – 1:4 merkins to air press x10 merkins
Spiderman Crawl across tennis court
Captain Thor – 1:4 bbs to American Hammer x10 bbs
Merkin Dans back across tennis court

Mosey to benches
Steve Rogers Transformation – 4x4s x10
Ironman Boost – box jumps x20
Star-Lord – Glute Bridge IC x20

Spirit across field and back x2

MARY:
Pickle Pounder IC 15
Flutter Kicks IC 15
LBFCs IC x12 (ignore number of time your flutters you get focus on crunch)

COUNT-OFF & NAME-O-RAMA
PAX: AlrightAlright, Aaarrrggghhh, Teasip, Coach K, Hippy, Eruzione, Ma Bell, Hacker
QIC: F150

CIRCLE OF TRUST/BOM:
YHC has been reading through Matthew 8 over the last few days. While our workout was focused on “super heros”, Jesus does some awesome healings here in this chapter. One interesting moment in this chapter when Jesus goes into the home of Peter and heals his mother-in-law. Jesus lifted a room when He entered a room, we as men are to do the same when we enter a room.

Am I a life giver or do people shutter when I come into a room. Strive to be a life giver everywhere we go.

MOLESKIN:
This gloom was themed for the newest Avengers movie that broke box office records at $250 million this past weekend it’s opening weekend. As is our goal we start on time and end on time… So we circled up to do warm up as AlrightAlright came running up with the shovel flag. Unintentionally planting the shovel flag Became almost another warm up exercise. Hacker said the last time that he was at a work out where they were on able to plant the flag was when it was below zero. Attempts were made to plant several times within the circle, a conversation was had about planting it in the playground wood chips, the flag ended up planted loosely up against a tree.

There were comments about the Avengers that YHC had choosen…Iron Hulk? Isn’t that two of the Avengers and the question was asked “Did Pepper put you up to this?” Then there was questioning about how YHC was doing American Hammers with heels on the ground…but hey modify as needed. As our workout continued YHC decided that we needed to see some pickle pounders during our MARY time…“but it’s not valentines?!?!” Over all the morning was great as we worked through our Avengers themed workout.

We had two travelers visiting from out of state: Ma Bell & Hacker.

ANNOUNCEMENTS:
1.2ndF Happy hour May 11
2.2ndF Scotch Club May 17
3.GrowRuck Memphis Sept 21-23

3 Minutes of Burpees

AO: Glencoe Park
F3 WELCOME &DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x20 (10 in silence)
Imperial Storm Troopers IC x20 (Walking to the left)
Merkins IC x20

THA THANG:
YHC drew a magnificent clock using chalk.
Each number had significance.
Written under each number was an exercise
EX: 4 Mountain Merkins: =Perform 4 Burpees OYO, followed immediately by performing Mountain Merkins AMRAP until timer went off.

Upon time expiring via a buzzer, the PAX would continue moving forward; ex: move from 4-5, in a clockwise rotation:

1 HillbilliesAMRAP for 3 mns
2 MerkinsAMRAP for 3 mns
3 Side Straddle HopsAMRAP for 3 mns
    PAX mosey swiftly around the perimeter of the clock 3 laps as a unit, resuming the next clock position in your clockwise rotation

4 Mountain MerkinsAMRAP for 3 mns
5 BurpeesAMRAP for 3 mns
6 Jump SquatsAMRAP for 3 mns
    PAX mosey swiftly around the perimeter of the clock 3 laps as a unit, resuming the next clock position in your clockwise rotation

7 Imperial Storm TroopersAMRAP for 2 mns
8 LungesAMRAP for 2 mns
9 Monkey SquatsAMRAP for 2 mns
    PAX mosey swiftly around the perimeter of the clock 3 laps as a unit, resuming the next clock position in your clockwise rotation

10 Lt DanAMRAP for 2 mns
11 Big Boy Situpsfor 2 mns
12 Plank JacksAMRAP for 2 mns
    PAX mosey swiftly around the perimeter of the clock 12 laps as a unit.

MARY:
Hello Dolly IC x20
Flutter Kicks IC x20
Box Cutters IC x20
Plank jacks 60 seconds IC

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Aaarrrggghhh, Caterpillar, AlrightAlright, Teasip, Hippy, Icebox
QIC: F150

CIRCLE OF TRUST/BOM:
YHC prayed for our men and our role in being a leader in our spheres of influence.

MOLESKIN:
The Gloom’s work out gave way for plenty of room for mumble chatter mostly from AlrightAlright. It was right out of the gate with the questioning of the Qs ability to 4 count the SSH, so YHC decided that our SSHs needed to be counted in silence to see who was able to keep count. Plenty of comments were fired at one another as form of exercises were watched by those doing Hillbillies. Over all it was a great workout in the gloom.

We welcomed our FNG (now named Caterpillar) into our band of brothers.

ANNOUNCEMENTS:
1.Poll on BAND about standing weekly lunch
2.Happy hour May 11
3.Scotch Club May 17
4.GrowRuck Memphis Sept 21-23

BLIMPS in the Nest

AO: Mockingbird Station
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15

Mosey to the top of the parking deck.

THA THANG:
Partner up for BLIMPS, increasing by 50 reps each letter and moving down a ramp as you completed each letter workout.

MARY:
Uptown crunch IC x12
Penguin crunch IC x15
Scissors IC x12

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Coach K, Icebox, Neutered
QIC: Teasip

CIRCLE OF TRUST/BOM:

MOLESKIN:.
Not much mumblechatter, though Coach K did comment that the rumored lack of sleep/late night that prevented AlrightAlright from joining this morning has never stopped him from posting

ANNOUNCEMENTS:

Route 66 with F150

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops x20
Squats IC x20
Cotton Pickers x20
Plank Shoulder Taps IC x20
Arm Circles IC x15 both ways
Cheerleader IC x10

THA THANG:
At each glow stick along the route add one rep to each exercise – 11 stations – 6 exercises = 66
Exercise 1 = Monkey Squats
Exercise 2 = Squats
Exercise 3 = Burpees
Exercise 4 = Merkins
Exercise 5 = Mountain Climbers
Exercise 6 = Carolina Dry-docks (did not get to due to time)

Hold Al Gore until all in after each round

MARY:
Hello Dolly IC x20
Flutter Kicks IC x21
Box Cutters IC x18

COUNT-OFF & NAME-O-RAMA
PAX: AlrightAlright, Aaarrrggghhh, Ant Man, BOOMER, Hippy, Teasip, Pepper, Oo-De-Lally (FNG)
QIC: F150

CIRCLE OF TRUST/BOM:
F150 shared what his Discipler shared with him that we are all like a bucket, when it is filled with water and carried through a crowd is spills over onto people. The same is true with us when we are filled with Christ and we interact with others, our life ought to spill out into others lives. Am I splashing on the life of others around me?

MOLESKIN:
There was much mumblechatter this morning whether it was focused on F150s 4 count abilities…or really the lack of the ability during our warmups. What was up with that Cheerleader warmup?!? During Route 66 some of the PAX embodied one of our focuses which is to not leave anyone behind. In between each of the rounds our PAX tried to guess the next exercise or they may have been suggesting some for future workouts. There was one moment in between round where all the PAX seemed to be starring at Aaarrrggghhh who was starring at AlrightAlright…it was clear to 1/2 the PAX that Aaarrrggghhh was asked for a 10 count and 1/2 thought AlrightAlright. Tunnel of love was requested but F150 thought it best to not subject Oo-De-Lally to such.

ANNOUNCEMENTS:

 

Honoring VA Tech Students

AO:Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
SSH x32
IST x32

GI Jane:
1/2 mile
Burpee Pull Ups x174
1/2 mile

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Teasip
QIC: Coach K

CIRCLE OF TRUST/BOM:

MOLESKIN:.
Teasip joined YHC in the gloom for a beatdown in honor of the VA Tech massacre that happened 11 years ago. For those who don’t know, I was living in Virginia at the time and knew two students that passed, which is why it’s a big deal for me. I made this workout four years ago in remembrance of them and the other 30. Description of the workout and why I made it below if you’re interested (obviously heavier subject matter, fair warning)

11 years ago, two students were shot in their dorm. About two hours later, 30 more people were killed. Among them were five faculty and 27 students. Thus we have 32 reps in honor of them. The workout is made like the Murph and every other hero workout: when you’re in pain you think of what they went through and power on. In this case, it was 174 rounds of gunfire. If you’re wondering why schools have upgraded security alert systems, it’s because students weren’t alerted of the shooting until 2 hours after it started because it wasn’t considered an “active threat”.

A holocaust survivor held the door shut so his students could escape through the window – once they had all escaped he let the door go and was shot. An ROTC officer charged at the gunman giving the other students he was with time to run away but was shot in the process. Another professor managed to sneak his students to his office with a locked door. While he was trying to check on the situation he was shot. These three should be remembered for their sacrifices.

All this to say, we’ve been put in each other’s lives for a reason. Being a hero isn’t necessarily taking a bullet for someone. It can be as simple as helping a coworker, friend, relative, neighbor, or even just saving yourself. Doesn’t matter how big or small – cause the world needs what little good it can find. Thankful for all y’all men

ANNOUNCEMENTS:

 

Two Laps?

AO: Glencoe Park #glencoefosho
F3 WELCOME & DISCLAIMER:
I am not a professional. You are participating at your own risk, and you are assuming the risk of injury. You are responsible for your own well-being; you could get injured (dark, uneven ground). You are 18 or older, here voluntarily, and you are not paying to be here. Know your limits and do the best you can. Modify exercises as needed. Everything we say is a suggestion. Stop exercising if needed at your own discretion. By working out with us today, it is assumed that you have read the disclaimer and notice on the website and accept the risks associated with working out here today. (http://f3nation.com/disclaimer-and-notice/) 

WARM-O-RAMA:
    Side Straddle Hop x20
    Imperial Storm Trooper x20
    MHx7

THA THANG:
2 laps of Baton Death March with 5 burpees
Mosey to the benches for a Dirty McDeuce (dips, gorilla squats, Rugby sit-ups) when Pepper showed up
Lt. Dan across the football field (4 backwards lunges and 5 overhead claps on the way back)

Belching down the football field (start laying down to avoid enemy fire, 5 merkins, run a 1/3 is the way and dive down to avoid enemy fire, 5 diamond merkins, run 1/3 of the way, dive down to avoid enemy fire, 5 wide grip merkins, run rest of the way to the goal line, dive down to avoid enemy fire, 5 Chuck Norris merkins). Repeato back down with T merkins, Finger tip merkins, Hand Release merkins and regular merkins (5 each)

Step ups x12 each leg
Due to popular demand of the PAX, we did a couple round of Tunnel of Love which brought a loud deafening cheer from the PAX

MARY:
Homer to Marge

COUNT-OFF & NAME-O-RAMA:
    PAX: Aaarrrggghhh, AlrightAlright, Boomer, Coach K, F150, Hippy, Isaiah, Pepper
    QIC: Teasip

CIRCLE OF TRUST/BOM:
Teasip prayed out

MOLESKIN:
The morning began with a bit of a chill and the return of Hippy, who’s absence was acknowledged and he received Kotters. There was no slow start to the morning beatdown as the PAX started with a brisk Baton Death March, while Coach K did his alternative due to injury. The PAX did have some grumbling about the second brisk lap but it gave AlrightAlright an opportunity to show that he had much more in to spirit against our Q in the last bit. Pepper appeared out of the darkness as the PAX worked through Dirty McDeuce. He would have like to played it as if he was there, but there was much mumblechatter about his attendance at the Rangers game the night before and not believing he would post. Throughout the morning there was a good bit of chatter which made for a great morning.

ANNOUNCEMENTS:
1. Lunch Thursday Preston Center – Location TBD
2. Next happy hour is April 13
3. April 13 Blackops at Norbuck Park in Lake Highlands.

Light Up the Gloom

AO: Glencoe Park #glencoefosho
F3 WELCOME & DISCLAIMER:
I am not a professional. You are participating at your own risk, and you are assuming the risk of injury. You are responsible for your own well-being; you could get injured (dark, uneven ground). You are 18 or older, here voluntarily, and you are not paying to be here. Know your limits and do the best you can. Modify exercises as needed. Everything we say is a suggestion. Stop exercising if needed at your own discretion. By working out with us today, it is assumed that you have read the disclaimer and notice on the website and accept the risks associated with working out here today. (http://f3nation.com/disclaimer-and-notice/) Does anyone have any questions or objections?

WARM-O-RAMA:
    Seal Claps IC x15
    Annie’s IC x15
    Cotton Pickers IC x15
    Windmills IC x15
    Mountain Climbers IC x15

THA THANG:
Grab Coupons and Mosey to football field

Light up the Gloom (Mosey to each glow stick and do exercise)
    1 – 10 Lt Dans (1:4; 2:8, 3:12, so forth…)
    2 – 15 Ballerina Squats
    3 – 20 Monkey Squats (plank, jump legs to hands, back to plank)
    4 – 25 Merkins

DORA:
    50 Merkins (left hand off coupon, then right hand off coupon = 1)
    100 Overhead press with coupon
    150 Tricep extension with coupon
Partner runs to last glow stick and does 10 burpees, 10 side lunges, 10 OYO

MARY:
    3 Min LBC
    3 Min Box Cutters

COUNT-OFF & NAME-O-RAMA:
    PAX: Coach K
    QIC: F150

CIRCLE OF TRUST/BOM:
F150 shared Isaiah 33:15 (some 16) He who walks righteously and speaks uprightly who despises the gain of oppressors, who shakes his hands least they hold a bribe…he will dwell on the heights…” His challenge was that we as men are to live differently than others causing them to ask why? Whether it is in our daily work or because of F3 we are to be different. Be men that walk in integrity…Who are you when no one is looking? F150 prayed out. 

MOLESKIN:
Such wonderful weather and yet so many men in the fartsack. F150 thougth for a brief minute that he would have to go through his own beatdown alone, but Coach K pulled through and joined him. Great morning to workout and fellowship.

ANNOUNCEMENTS:
1. Next happy hour is April 13
2. April 13 Blackops at Norbuck Park in Lake Highlands.