Waffle House – Page 41

Finish Strong and Keep it Moving

May 3, 2018 Pfieffer

THE SCENE: Clear and Perfect for a beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Cicles Forward x10 IC, Side Straddle Hops x15 IC, Baby Arm Circles Backward x10 IC, Hillbillies x10 IC
THA-THANG:
2-line mosey at first section of Big Ball steps

7’s (Merkins/American Hammer’s x4 count)

2-line mosey to TN Ampitheatre

7’s Prison Box Jumps (hands interlocked behind head) and Rows

Partner up and form 2 line mosey beside your partner to road that runs between AO and The Tennesseean Hotel for DORAS.

DORAS (200 merkins/150 squats/ 100 Carolina dry docks/ 50 4 ct. flutter kicks)

Mosey to the benches at AO for 2 rounds of:

25 dips OYO/10 box jumps OYO

MARY:
10 set (Ab exercise introduced by Plunger to the PAX)

Pickle Pounders x12 IC on 4 ct.
COUNT-OFF & NAME-O-RAMA
22 PAX (0 FNG’s)
CIRCLE OF TRUST/BOM:
Romans 12:11. Keep present in the day and finish the week with PASSION! We are the energizer for other’s batteries. Be the MAN! OWN IT!
MOLESKIN:

ANNOUNCEMENTS:
G-6 made PAX aware that Cheatsheet was speaking at Bible Club at West High this am and wanted us to keep that in mind.

Down on the Boardwalk

May 1, 2018 Archie

THE SCENE: 48°F, Clear sky, bright moon then a glimmer of a sun rise.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x25 (IC)
Burpee x2 (OYO)
Cherry Pickers x20 (IC)
Burpee x 4 (OYO)
Imperial Walker Squats x20 (IC)
Burpee x6 (OYO)
Merkins x10 (IC)

THA-THANG:

Mosey up to the pavilion

11s- table rows and box jumps

Mosey to the Boardwalk

Complete exercises at each cone and keep running around the loop. Rinse and repeat until time is up.

(2.5 loops completed)

Cone 1 – Jump Squats x20
Cone 2 – Shoulder Taps (4ct) x20
Cone 3 – Mountain Climber 4ct x20
Cone 4 – Squats x20
Cone 5 – Smurf Jacks x20
Cone 6 – Merkins x20
Cone 7 – Dry Docks x20
Cone 8 – Lunges x20

MARY:

Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count
ATMs (10 Shoulder Taps, 10 Tempo Merkins, 10 Merkins) IC
Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count

COUNT-OFF & NAME-O-RAMA

Kentucky. Music City, Mogul, Waffle House, AAA, Pacman, Blue Bird, Slim Shady, Archie (QIC)

CIRCLE OF TRUST/BOM:

“Humility is not thinking less of yourself, it’s thinking of yourself less.” – Rick Warren, The Purpose Driven Life

MOLESKIN:

The boardwalk is a nice new addition to the park. It’s well-lit and has a nice view of the river.

ANNOUNCEMENTS:

I still need 2 to sign up for the Asylum Hardship Hill 10hr team- “F3 Asylum- Going the Distance”. Remember that on an 8 person team, only 2 people are on the course at a time. During the 10hrs you will only run the course a couple of times, so don’t be intimidated.

Burpees, 11s, and round-house kicks in the throat

April 26, 2018 Frenchie

Asylum 4/25
THE SCENE: Finally dried out. 50s. Couldn’t be better.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x 25 IC 4 CT
This and That
2 Burpees OYO
Tempo Squats x 20 IC 4 CT
Michael Phelps
4 Burpees OYO
Merkins x 10 IC 4 CT
1 lap around the parking lot
6 Burpees OYO

THA-THANG:
Mosey to the playground, find a bench
11s: Dips and BBS
11s: Box Jumps and Derkins
Mosey to the open air chapel, plank
Mini Grinder, 4 stations per loop
Chapel: American Hammers 4CT
Cloud: BBS
AO: Burpees
Top of Baby Hill: Merkins
Lap 1: 20 reps/station (then laps of 15, 10, 5)

MARY:
Called it just in time for 1 more thing, the hill
Sprint to the top, 2 burpees OYO, back to the AO

COUNT-OFF & NAME-O-RAMA
25 got better today.

CIRCLE OF TRUST/BOM:
Don’t take your days for granted. If you love your family, if you love your friends, TELL them. Words have power. I love the men of F3, and it’s an honor to lead as we push ourselves to be better in all areas of life.

Credit to Creeper for the title.

A Little Variety

April 18, 2018 Umbro

THE SCENE: Perfect weather – mid 50’s, no wind

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 25

Tempo Squats IC x 10

Cherry Pickers IC x 10

Merkins IC x 10

THA-THANG:

Ring of Fire with a few exercises thrown in there that we seldom do. 10 stations set up in a circle; spread out evenly between the stations; do exercise listed at each station for 45 seconds and then rotate to the next station; 30 second rest in between. Threw in a couple moseys and some lunges to the middle of the circle for variety. Exercises at the stations were as follows:

Kraken Burpees
Sweat Angels
Around-the-clock Merkins
Box Cutters holding rock in the air
Bobby Hurleys
Punch-up Merkins
Iron Mikes
Flutter Kicks holding rock in the air
Diamond Merkins
Ski Abs

Run up Little Baby Hill twice. Do 2 burpees at the top each time.

MARY:

Side Crunches – 15 each side

ATM’s

COUNT-OFF & NAME-O-RAMA

32 strong – No FNG’s

CIRCLE OF TRUST/BOM:
I was reminded of 2 important truths in my life during the Mountain Man Memorial March this past weekend.

When I am focused on my own individual circumstances, I lose the ability to serve others.
I need brothers surrounding me, especially during the difficult, painful times.

I was reminded of those lessons during the physical activity of rucking, but they are applicable to all aspects of life. If we are so focused on our own circumstances, we can’t be there to lift up our brothers. We can’t be present for our wives and for our children. We can’t serve others the way that God is calling us to serve.

During those difficult seasons of life, our natural tendency as men is to isolate ourselves. But more than ever, that’s when we need our brothers. We all experience peaks and valleys, and when we’re in the valley, we need a strong-hearted brother to help us get back up on our feet. As HIM’s, we need to be the men reaching out to help our fellow brothers………….and we should be humble enough to realize that we will inevitably find ourselves in the valley at some point and be in need of our brothers to lift us back up.

Circuit City

April 12, 2018 Red Writer

THE SCENE: 40s, the sky was dry but the ground was wet. But YOGWW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I integrated and demonstrated the less familiar exercises in our warm up for any guys who were unfamiliar / newer to F3. So that when they read the paper at each station they knew what to do…

Mountain Climbers x10 (4 ct.)
Squat Jumps x10
Merkins x10
Superman Swims x10
Burpees x5 (OYO)

THA-THANG:

Get a battle buddy. Set up 5 circuits with cones around the perimeter of the north half of WFP field. Each station had 2 exercises. You and battle buddy did 20 reps of each exercise together. Rinsed and repeat until time is called at 6:00 AM. We all did about 2.5 times through the 5 cicuit.

Circuit 1: Mountain Climbers (4 ct.) and Squat Jumps
Circuit 2: Dry Docks and Flutter Kicks (4 ct.)
Circuit 3: Merkins and Lunges
Circuit 4: Supermans and Hello Dollies (4 ct.)
Circuit 5: (benches by fountains): Dips and Derkins

Next excercise…

Line up at northern end of WFP field. Battle buddies lined up along the edge of grass. Then they perform the following sequence.

Battle Buddy 1 performs 10 BBS while Battle Buddy 2 holds their feet in a plank position.
Battle Buddy 2 switches to alternating between 10 Merkins and 10 Squats while Battle Buddy 1 sprints to the first cone and performs 2 Burpees, sprints back, sprints to second cone and does 4 Burpees, then sprints to where they started.
Switch, Battle Buddy 2 then performs the progression.

Do as many repetitions as you can in 15 minutes.

MARY:
Box Cutters x25
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Where is God at work in your life?” a mentor asked me one day. I didn’t know what to say. Oftentimes God is standing in the middle of ourfear, inviting us to run towards it.

Part of being a High Impact Man is rejecting passivity. Oftentimes as men we avoid conflict, shrink back when we are challenged or feel intimidated, or we just check out when we get stressed or feel discouraged. We must choose to reject that natural tendency of passivity and step towards that fear knowing that God will meet us in the middle of it!

Challenge: Where is God inviting you into your fear today?

MOLESKIN:
An excerpt from the book, “Thoughts That Make Your Heart Sing”.

“What Is sin? Sin is trying to get away from God who loves us- it’s wanting to go our own way without him. But the Bible says it’s not like simply wandering off the path and getting lost by mistake. It’s like a horse charging at full speed away from him. We want to get away from God that badly! We are like horses galloping headlong after the things we want.

But God can stop runaway horses. And lead them gently back.
ANNOUNCEMENTS: