Zone Improvement Plan

July 1, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Partly Cloudy	90 ℉	50%	95 ℉	4.7 mi/h	SSW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

As PAX arrive give them each a golf ball and have them write an exercise on it (using Sharpie and be careful to let dry a bit).
25 SSHs, 10 Tie Fighters, 15 Grady Corns, 10 Rockettes.

THA-THANG:

Head down the stairs to flat area at bottom. Have each PAX put their golf ball into a cooler. Cooler is already half full with ice water, bottled water, and some golf balls that I have marked up before arriving.

Next to cooler: Clock Merkins – 5 Merkins at Noon, 3, 6, and 9 o’clock.

Mosey to hillside north of park entrance road.
On the hill and in the shade,
10 Incline Merkins (Head up the the hill)
Mosey 30 yds to next shady area.
10 Merkins facing 3 o’clock. Right arm down hillside.
Mosey 30 yds to next shady area.
10 Decline Merkins facing 6 o’clock.
Mosey 30 yds to next shady area.
10 Merkins facing 9 o’clock. Left arm down hillside.

Reverse path and do same 4 stations as you make your way back to the cooler.

At the cooler, a PAX reaches into cooler (cooling his wrists) and picks a golf ball. Another PAX rolls dice to see home many of the drawn exercises will be done. Between 15 and 30 count. Repeat with different PAX until time is called. Some rules I implemented. After 4 exercises, we ran a lap around wooded area (.2 miles up steep grade back to and down staircase to cooler). I also included some golf balls with the ‘Lap’ as the exercise. So, you could end up running sooner than expected. Only 10 burpees and man-makers.

Mosey back up stairs to Flag.
MARY:
American Hammers/Big Boy Situps. 20/5.
COUNT-OFF & NAME-O-RAMA
18 Brothers.
CIRCLE OF TRUST/BOM:

MOLESKIN:
For the safety of all those traveling and staying home this coming week. For all the sick and suffering. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Convergence July 2nd at JUCO

God Is Perfect

June 23, 2022 Lillydipper

THE SCENE: Hot day, blue skies, temps in low 90s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side Straddle Hops, 10 Plank Jacks, 10 Tempo Merkins, 10 Windmills, Stretches, Little of This and That
THA-THANG:
Mosey to the stop sign of the northeastern corner of the Admin Bldg. There will be five cones set up with one of those cones in the middle and the others extending out to shaded areas outside the middle cone. Men will run from four outside cones to the middle cone, do 10 Merkins at the middle cone, then run to the next outside cone. We will do this so that we go to each outside cone twice. There will also be exercises to do at each outside cone:

Cone 1: 1. 20 Star Jumps 2. 20 Smurf Jacks
Cone 2: 1. 20 Hello Dollies (4 ct) 2. 20 Box Cutters
Cone 3: 20 Bobby Hurleys 2. 20 Squat Jumps
Cone 4: 20 Flutter Kicks (4 ct) 2. 20 Gas Pumps

Mosey to the Admin Bldg Porch. We will do run up steps on one side and down on the other ten times.

There will be a Water Cooler on a picnic table close to the Admin Bldg. After drinking from the cooler, we will Indian Run to Area 51 via the roadway. The man in front carries the water cooler and switches off to the man running from the back to catch him.

At Area 51 we will go to the shady eastern side of the Facilities Bldg. We will do Doras with one partner doing exercises in shade while other partner runs to shaded area of parking lot that is east of the Facilities Bldg., does 10 Diamond Merkins, then runs back. The partners then trade places. Here are the exercises that each team does in the shaded area by the Facilities Bldg:

100 Big Boy Sit-ups
100 Carolina Dry Docks

Mosey south of the Facilities Bldg in shaded area towardthe Northshore Park Entrance Gate, then circle back and go around the Facilities Bldg toward the northern side of the bldg. We will run through the grass to the perimeter trail as it head north. Men will trade off carrying the Water Cooler in pairs as we run. Next, we will run uphill toward the Admin Bldg, stopping at different shaded areas under trees to trade off who carries the water cooler. Once at the roadway near the Admin Bldg, mosey to the AO.

COUNT-OFF & NAME-O-RAMA
Eight men with one FNG, Walker Higgins, whom we dubbed “Dog Paddle.”
CIRCLE OF TRUST/BOM:

God Is Perfect

Throughout time, the leaders of countries have promised their people great things. But they mess up. Every president of the United States runs on a campaign full of promises. What happens to all of those promises? Many are fulfilled but many are also broken. In all other countries, the same things occur. We search for a great leader, thinking of heroes like George Washington, Thomas Jefferson, or Abraham Lincoln. But if we look back at history closely, even these great men had their failures. We look for heroes in this world, often times in sports figures or some person we see on television or read about that we think is awesome. Then we read of their transgressions, their sins, and we are hurt because we realize these figures are not the people we had hoped they would be. In our fallen and failing world, who do we look to?

Fortunately, as proclaimed in the first verse of Psalm 19, “the heavens declare the glory of God.” He is the one we can look to for absolute perfection. We humans mess things up, we pollute, we take from others, we falter. But God does not fail. That is good to know, good to count on when we think the world is just going to crumble.

Verses 7 through 9 of Psalm 19 speak of God’s perfection:

The law of the Lord is perfect,^[c]
    reviving the soul;
the testimony of the Lord is sure,
    making wise the simple;
the precepts of the Lord are right,
    rejoicing the heart;
the commandment of the Lord is pure,
    enlightening the eyes;
the fear of the Lord is clean,
    enduring forever;
the rules^[d] of the Lord are true,
    and righteous altogether.

God, help me see and have faith in your perfection, your truth, your purity, your righteousness when human failings and my own shortcomings lead me to doubt. Help me to trust in you. Amen.
MOLESKIN:
Prayers for our new member, Dog Paddle, whose wife has decided she wants to divorce him.
ANNOUNCEMENTS:
CSAUP at JUCO on July 2.

Asylum PM 06/09/22

June 10, 2022 Drum Major

THE SCENE: A beautiful sunny day, 80 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 side straddle hops in cadence

5 cherry pickers

10 baby arm circles each way

Little of this and that

10 rockettes

5 burpees

THA-THANG:

Mosey to street side of multipurpose field (battle buddy up)

Sorta Doras

One buddy does exercise while other travels to other end and back, each buddy does each exercise and swaps off

Stay and do merkins, runner does right facing karaokes, 10 iron Mikes and runs back
Stay and do skater leg sweeps, runner does bernie down, 10 iron Mikes at end and runs back
Stay and do exercise like Peter Parkers but touch hand to foot each side, runner does left facing karaoke, 10 iron Mikes and run back.

All bear crawl to bottom of Pickett’s Charge

7s #1

Bottom 6 big boys

Top 1 prisoner getup

Go thru cycle to opposite numbers

All move together to 2^nd tier

11s #2

Bottom 10 Major Merkins

Top 1 Bobby Hurleys

Mosey to the 3^rd tier and everyone grab a rock

Pyramid – work up and then all the way up and down

10 storks– switch leg each time

20 shoulder press

30 curls

Mosey to bottom of Park office building stairs in the shade. On our 6 and knocked out 15 dead bugs and 20 flutter kicks all together.

Mosey back to AO and did some light stretching before time.

MARY:
Some stretches
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Facing Fears:

We all have them, and have had many the past few years whether it be a illness, violence, , professional concerns, crime or financial hardships. We are all here now and most likely gotten through similar or worse situations in our past, use those to have confidence we can face whatever the future holds.

“If you have fears, stop to realize that others have them too. Probably a fear is haunting you at this moment: the fear of what someone is going to say about you; what the boss is going to do; what the neighbors going to think. These all have to do with the future. You never fear the past, for you know what has happened and generally it wasn’t so bad after all. But the future! Fortunately there is a simple way of fighting fear. Analyze your fear and you will not be so terrified by it. You will say to yourself, Why, I can actually stand that’”

Dale Carnegie

MOLESKIN:
No prayer requests, did a general prayer. Beautiful day, better beatdown
ANNOUNCEMENTS:
Convergence on 7/2 and upcoming Brolympics in August

Pyramid Workout

May 27, 2022 Pusher

THE SCENE: Rainy 65 degrees

F3 WELCOME & DISCLAIMER DONE
WARM-O-RAMA:

Side straddle hop

Merkins in cadence

Imperial walker in cadence

Twisties in cadence

Baby Arm circle

Reverse

Overhead clap

Cherry picker

Stretching calves

THA-THANG:

Pyramid All Body Workout

1st Arm Galore exercises

Merkins 10X

Carolina Dry docks 20 X

Dips 30 X

Irkins 40X

Derkins 50X

Mosey 1 lap around cones then back down to Irkins, Dips, Dry Docks and Merkins then Rinse and repeat

2nd Leg workout

Jump squats 10X

Squats 20X

Lunge single leg 30X (15 each leg)

Bobby Hurleys 40 X

Lunge and 1 leg at the back of the bench 50X (25 each leg)

Mosey 1 lap around cones then back Rinse and repeat

3rd Ab workout

Bigboy Sit ups 10X

LBC 20 X

Hello Dolly 30 X

Flutter Kicks 40 X double count

Reverse Pickle pounder 50X

Mosey 1 lap around cones then back Rinse and repeat

Mosey to the Lillie pad parking to the baseline 1st workout

Each light pole stop for 10 Squats

Mosey to 1st pole and Bernie Sanders to the 2nd and Mosey to 3rd and mosey back to the baseline

2 nd

Same sequence but each light pole Raise the Roof 10X.

Walk half and Sprint back to the AO

COUNT-OFF & NAME-O-RAMA
A 9 HIMs getting better
CIRCLE OF TRUST/BOM:

Word of the day: 3 important things about Life

1 Life is Hard-work

2nd You need to have Faith

3rd Grace. Wait for God’s Grace.

Thank you for F3 for making us a better Men.

Are You Ready?

May 13, 2022 Pele

THE SCENE: Beautiful, sunny, 85 degress. Low humidity and slight breeze, but the heat of summer cometh…
F3 WELCOME & DISCLAIMER

Done
WARM-O-RAMA:

– 20 SSH IC

– 8 Tempo Merkins

– 8 Tempo Squats

– 8 Cherry Pickers (4-ct), in cadence

– 8 BAC forward, backward (4-ct, IC)

– Imperial Walkers until Swimmies joined us.

THA-THANG:

Mosey down Roadshow Run to path, admiring the nicely cut grass on Everest on the way down.

NICKLE DIME QUARTERS going south on the path. (Run 1 light, do 5 reps, run 2 lights do 10 reps, run 5 lights, do 25 reps).

Squats
CDDs
Dive Bombers

Mosey to Gravel circle near Field of Dreams.

NO MERCY (half) MILE

Near end: Lunge around turn
Run to ½ way point. 25 Merkins. Run to curve
Far End: Bear Crawl around turn
Run to ½ way point. 25 Squats. Run to Curve.
Rinse and Repeat.

Mosey to Roundabout south of the Colosseum, doing Imperial Squat Walkers and other maintenance exercises until 6 catches up.

Partner up. One Partner runs to end of Roundabout, do 5 BBSs, 5 2-CT American Hammers, 5 Leg Lifts 3x increasing by 5 each time. Switch off after each set. Other partner does LBCs.

Return to AO

MARY:
Stretching with Pele. Ahhh…

steam
COUNT-OFF & NAME-O-RAMA
8 strong. Cheetah Boy not tagged.
CIRCLE OF TRUST/BOM:
Showed the PAX an inspirational video about F3 (hat tip to Blindside, who put it out on FB). Here’s the transcript:

Make no mistake men. Every day you’re in a battle. A battle for your health. A battle for your family. A battle for your very soul. There are forces, seen and unseen, that want you to fail. They’re counting on you to fail. There are voices in your head that are reminding you of your past failures and telling you hey, stay in the comfort of your house, don’t come out to this work out, instead of getting out there, doing something difficult, and accelerating with other men who support you, and require your support in return. This is F3. There are no lone wolves. We’re a pack of men with a shared vision to plant, grow, and most importantly to serve, for the invigoration of male leadership in our community. We are… F3.

Are you ready?

MOLESKIN:
Prayers for Abscess’s recovery
ANNOUNCEMENTS:
Launch of new AO in Farragut at the end of the Month, the RAMPART. May charity drive is underway. Details to be posted on SLACK.