The Scene:
-High 60’s and a light sprinkle…the big stuff held off until we were getting into our cars to head home after a beat down.
-The PAX came out strong rocking the no-sleeves (Prosciutto even rocked a camo Dale Jr. no sleeves shirt—all that was missing was a mullet) in honor of Cheech from F3 Lexington who was hit by a car while running with his PAX the day before. Praying that God will work a miracle for him and his family…we are praying for you sir and the whole F3 Lexington community. #BandOfBrothers
Welcome and Disclaimer were dropped like a hot mic…
Pax took a li’l mosey to the parking lot near Coolidge Park for the warm-up:
Warm Up:
Side Straddle Hop / IC x 15
Mountain Climbers / IC x 15
High Knees / IC x 15
Wide High Knees / IC x 15 (For Gus!)
Side Straddle Hop / IC x 15
Baby Arm Circles (Forward & Backwards) / IC x 15
Moroccan Night Clubs (AKA, how white dudes dance in the club) / IC x 15
Squat Chinooks / IC x 15
Side Straddle Hop / IC x 15
We then set our legs on fire by lunging to almost the end of the parking lot and back…
We then took a li’l mosey back to the Love Shack
The Main Thang:
We were feeling a little inspired today, so we grabbed a deck of cards and assigned an exercise to each suit (Diamonds = Burpees, Hearts = Merkins, Spades = Squats, Clubs = Big Boy Sit Ups)…We then proceeded to flip the cards over one by one (each man taking a turn flipping over a card, calling out the exercise and leading the exercise)…If the card that was flipped was a 9 of Diamonds, that meant, we all had to complete 9 Burpees…if it was a 4 of Clubs, we all did 4 Big Boy Sit Ups…The Jack, Queen, King and Ace of each suit had us doing 11 of that exercise. There were 2 Jokers in the deck and when they got flipped over, we got a little reprieve in a 10 count. We repeated taking turns flipping cards over and executing the exercises until there were no more cards…
Thanks to Rainman and his math skills, we found out that when it was all said and done, we had done 98 reps of each exercise and when you multiply that by the 4 exercises we did, you get 392 total reps.
Other than the 2-10 counts, thanks to the Jokers, the only other break we got was due to the rule I enforced at the beginning which said: whenever a group of joggers ran by, the PAX will execute low plank for a IC 15 count.
6MOM:
Due to our trip to Vegas, where we pulled out the deck of cards, we were only left with time to do 1 exercise to set our abs on fire…So I handed the reigns to Ohms and he led us through some LBC’s (IC x 20)
Countorama
Namorama
We bestowed the name Sling to our FNG (Laces Out—RESPECT—gets the award for bringing FNG’s like its his job)…Sling came about become after pursing a girl for several months, she finally agreed to go on a date with him…On said date, he slammed her arm in the car door; breaking her arm! She then rocked a cast and a sling…
Word of the day: Active Participant // everything we are involved goes so much better when we actively engage and participate…Like my mom always said: You are either part of the problem or part of the solution.
Prayer:
Lexington: Cheech & Tap
Laces Out: Cousin battling cancer / niece–surgery
Angus” Wife’s pregnancy
Gus: Transition in Memphis
Snowflake: Summer camp & broken arm
The Coop
The Scene: Somewhere around mid-60’s and beautiful…what a great day to be alive
+The welcome and disclaimer was administered…We realized that whoever was in charge of our shovel flag had fartsacked on us, so we started with our 10 penalty burpees…
Then mosey’ed to the small parking lot near Coolidge for the Warm up;
+Made a rule of the day that every time we saw a group of joggers, we would stop what we were doing and do 20 big boy sit ups!
Warm Up:
Side Straddle Hop / IC x 15
Mountain Climbers / IC x 15
Baby Arm Circles (Forward & backwards) / IC x 15
Moraccan Night Clubs / IC x 15
Squat Chinooks / IC x 15
Side Straddle Hop / IC x 15
-Circled Up for a li’l Ring of Fire…Each member of the Pax took turns calling out an exercise…they Pax performed the exercise while that member who called out the exercise bear crawled around the circle. When he was back at his starting position, the next man would call out another exercise and start to bear crawl while the pax performed the exercise…repeated until everyone had had a chance to play!
Now that we were all good and warmed up, we lunged around the parking lot…thighs were burning so we need a 10 count…
We then took our burning thighs and mosey’ed to what I call the Boob Hill (sorry, but that’s what it reminds me of)!
The Thang // The Cooper
Pax performed 10 burpees, 10 squats, 10 merkins and then ran a lap around the boob hill…once they got back to the start line, they did 9 burpees, 9 squats, and 9 merkins AND held plank until everyone finished…they repeated this sequence going down a rep every lap they ran–all the way down to 1 burpee, 1 squat and 1 merkin…We might of needed a few 10 counts in between…
-We also came across a group of joggers, so we all stopped and did 20 big boy sit ups!
+we then mosey’ed towards the love shack…not all the way to the love shack b/c it was occupied by a fella who needed a good night sleep.
-As we headed to the love shack, we came across another group of joggers…so guess what; we all did another 20 big boy sit ups!
6MOM
Pickle Pounders / IC x 15
Flutter Kicks / IC x 15
Freddie Mercury / IC x 15
I then passed the mic to Ohms who lead us in some little baby crunches and then he dropped the mic and pronounced that it was time–we were done–in more ways than one.
Countorama
Namoramo
+Word for the day: We all have made the excuse that we don’t have time for something BUT the reality is that we all make time for what we find important!
Prayer and some mumble chatter about the pax–the fartsackers, the travelers, the homies who have broken some bones, etc…
“Burp” so good…
The Scene: It was a beautiful, calm morning in the Hill City, somewhere in the neighborhood of 60 degrees.
The welcome and disclaimer was administered…as always AND especially in light of our 2 FNG’s (Way to go fellas)
Mosey to where the trolls live under the bridge for a little warm up
-Side Straddle Hop / In Cadence x 15
-Arm Circles (Forward / Backwards) IC x 15
-Squat Chinooks / IC x 15
-Mountain Climbers / IC x 15
-Imperial Walkers / IC x 15
-Prisoner’s Squat / IC x 15
–Side Straddle Hop / IC x 15
The Thang
+Route 66 // Run the distance of two light poles and do 1 burpee…run to the distance of another two light poles and do 2 burpees…continue on until you have made 11 stops for a total of 66 burpees. After each stop, we held plank until the entire PAX was done–b/c we are a team!
According to Prosciutto, “we got our kicks on Burpee Route 66”.
We needed to catch our breath so we grabbed a 10 count before moseying back to the concrete stairs near the bottom of Mt. Madoriyama.
“Stairway to 7” (thanks either Prosciutto or Angus for the name–you guys were feeling very creative today)
-At the bottom of the stairs, do 7 incline merkins, then box jump up 1 stair, then do 7 dips, then box jump up 1 stair…repeat that order to the top…We held plank until the PAX was done!
We took a slow mosey to the LOVE SHACK where we grabbed a partner.
-One partner did a wall sit while the other ran to the bottom of Mt. Madoriyama…Bernie Sanders’ed up the Mt and then ran back to switch with his partner.
6MOM…
-Weezy Jefferson / IC x 15
-Alphabet / Apparently I forgot that K still belongs in the Alphabet.
-Passed the baton to Angus and Prosciutto for our final 2 excerises:
(Angus) // American Hammer / IC x15
(Prosciutto) // Hollywoods / IC x12, each side
Countorama
Nameorama
The 2 FNG’s were bestowed the names: Mr. Clean (looks just like the real one) and Abacus!
Prayer requests:
-Gus // transition to Memphis
-Angus and Abacus’s wives are pregnant
-Laces Out’s cousin battling cancer
-Snowflake // VBS this week
The Inaugural Run…
The Scene: According to Prosciutto, it was mid-50’s with a slight breeze…beautiful morning for me to lose my F3 virginity by Q’ing for the first time.
Warm Up: Welcome // Disclaimer // Mosey to under the bridge
Side Straddle Hop / IC x 15
Baby Arm Circles (forward and backwards) IC x 15
Moroccan Night Club / IC x 15
Side Straddle Hop / IC x 15
Mountain Climbers / IC x 15
Dot Drill / 20 on your own
High Knees / IC x 15
Wide High Knees (Gus’s favorite) / IC x 15
Imperial Walkers / IC x 15
The Thang // Mosey to along the river walk
Modified DORA: (Partner up)
Partners will work together to accomplish:
100 Merkins, 150 LBC’s and 200 Squats
One partner will work on the exercise while the other partner runs to the first light pole and does 3 burpees and runs back. Once they get back, they switch.
Mosey to the base of Mt Madoryama…
Bear Crawl to the first light pole and lunge back x 4
Mosey to the bottom of the concrete stairs (down next to the lagoon)
Box jump to the top…after each stair you jump, do 1 dip…adding 1 dip to each stair you jump…example: after the 1st box jump, do 1 dip…after the second box jump, you do 2 dips…and on and on you go to the top.
PAX lined up for a Indian Run around Renaissance Park back to the Love Shack
Merry (At Love Shack)
Pickle Pounder / IC x 15 (everyone tried hard not to make eye contact)
Flutter Kicks / IC x 15
Freddie Mercury / IC x 15
Hold Low Plank for a 20 IC count
Hello Dolly / IC x 15
Rosalita / IC x 15
Box Cutters / IC x 15
Crunchy Frog / IC x 15
COT
Gus’ Transition to Memphis
Proscuitto’s family friend
Laces Out cousin // cancer, surgery in September
Word of the Day // One of the symbols for F3 is the shovel…God placed Adam in the garden and gave him the mandate to cultivate and make the rest of the earth flourish and look like Eden. We, as men have also been given the God-given mandate to cultivate our world and make things flourish. So, let’s grab our shovels and go to work. Let’s reject passivity and apathy and cultivate in the places God has placed us…In our homes, with our wife and kids, in our church, in our neighborhood, in our work environment, in F3…It’s so easy to abdicate our role and to slide into passivity; that is why F3, this band of brothers is so important. To help hold each other accountable and help us be the men that God has called us to be…Don’t give up men…the world has enough “boys who can shave” who have abdicated their roles, who are cultivating in the wrong places and the world is not flourishing as a result. May that not happen to us…Let’s grab our shovels and go to work; for the glory of God and for the good of those around us.
To The Bridge
The Scene: 65 and beautiful. It’s a great day to be alive, so let’s go to work men…
The Warm up: Welcome / Disclaimer / Mosey to under the Bridge
Side Straddle Hop / IC x 15
Mountain Climbers / IC x 15
Side Straddle Hop / IC x 15
High Knees / IC x15
Wide High Knees / IC x 15
Dot Drill / 20 on your own
Side Straddle Hop / IC x15
Ring of Fire / Circle up…one by one, each man calls out an exercise. He then bear crawls around the group while they execute that exercise.
The Thang:
Since this PAX was made up of elite athletes, I called an audible and lead us towards that beautiful bridge over troubled waters for a little more cardio that was planned.
Hit the Walnut Street bridge and started with:
10 Burpees, followed by a little mosey
20 Merkins, followed by a little mosey
30 Squats, followed by a little mosey
Held a low plank for a 20 count and then headed back to do it all over again
30 Squats, followed by a little mosey
20 merkins, followed by a little mosey to the end of the bridge where we started
10 burpees
Mosey’d to the river side of Coolidge Park to utilize the park benches
Incline Merkins x 15
Step ups x 30
Decline Merkins x 15
Dips x 15
REPEAT
Mosey back towards Mt. Madoryama…In honor of Memorial Day, Democracy and Merica, we took a vote to take the long or short way back…long way wins.
Halfway back, we stopped to hold a low plank for a 20 count
Ended up at the foot of Mt. Madoryama…
Bernie Sanders up the Mt. with a run down x 2
Merry at the Love Shack
-Each man took a turn leading a exercise that made our abs burn and made our wives happy!
COT
Prayer Requests:
Gus // Transition to Memphis
Laces Out Cousin // Cancer, surgery set for September
Prosciutto’s friend
Word of the Day: Matthew 20:26-28 // Whoever wants to become GREAT must be a servant…just as the Jesus did not come to be served, but to serve and to give His life as a ransom for many.