Wheelbarrow of weights.

THE SCENE: hot.
F3 WELCOME & DISCLAIMER. done.
WARM-O-RAMA:

SSH x 25 IC, TTT x 15 IC , Merkins x 10 IC, Windmills x 15 IC, LBAC x 10 IC (reverse), OHC x 10 IC, SC x 10 IC, BAC x 10 IC (reverse), SSH x 20 IC
THA-THANG:
PAX split into three groups and rotated through three Chest/Back movements:

  • Station 1:  Merkins x 25, Standard Pull-ups x 10
  • Station 2: Military pushups x 25, KBS or Ruck Swings x 20
  • Station 3: Diamond pushups x 25, Lawnmowers x 10-15 per side
  • (repeat)

Transitioned to Arms/Shoulders circuit:

  • Station 1: Alt shoulder press x 10-15, Static Arm Curls x 10 per side, Dips x 10-15
  • Station 2: Straight arm shoulder flys (2:1) x 10, In-Out curls x 8-15, Side Tricep Rise x 10 per side
  • Station 3: Upright rows x 10-15, Hammer curls x 10-15, Tricep ext x 10-15

Q Omaha’d the last circuit for time.  1 minute static squat with weight (ruck, dumbells, or KBs); quick mosey to wall and did wall sit with weight for another minute until 6:15

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
12 PAX (no FNGs); 1 IG
CIRCLE OF TRUST/BOM:
Importance of preparedness and planning for things that are not always ideal.  It does not guarantee that anything will be easy, but does allow us to be able to engage difficulty well.  Challenged PAX to consider areas in their lives where they feel less prepared and to seek out guidance, help, etc. to be better equipped for those moments, situations, etc.  Finished with 1 minute of guided meditation.

MOLESKIN:
Thankful for all the guys that showed up this AM to put in the work.  Lot of guys brought weights which was clutch given the size of this group.  Really like this Monday Barracks emphasis and am looking forward to posting here more.
ANNOUNCEMENTS:
Convergence for 2nd anniversary on Saturday

Prayers for Tomb Raider’s friend with back troubles, Bailout’s fiend’s marriage, Teacher’s and students going back to school, Micah and Pirtle and that he will keep healing up after his hip dislocation.

Double Quarter Pounders at the Sandlot

THE SCENE: the weather could not have been better for a BC.  just an absolute delight.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Slow 0.5 mile mosey around the park for starters, Daisey Pickers x 15 IC, “Groin Pickers” x 15 IC (named by Sir Mix…essentially a Daisey Picker that is lateral with a three count to each side and coming up with a hip thrust counting as 1 rep), Polka stretch x 15, arm circles 20 forward, 20 reverse, SSH x 25….Mosey to the rugby field
THA-THANG:
Classic Quarter Pounder:

  • Sprint 25 yards – 25 Merkins (run backwards to goal line)
  • Sprint 50 yards – 50 Squats (run backwards to goal line)
  • Sprint 75 yards – 75 Mountain Climbers, 2 is 1 (run backwards to goal line)
  • Sprint 100 yards – 100 SSH (run backwards to goal line)
  • BBS, Gas pump, or Flutter kicks til all in
  • Ab circuit: 25 BBS, 25 Flutter kicks, 25 gas pumps, 25 LBCs
  • Rinse and repeat

Quick mosey around softball fields to billboard on Central side for 1 min of AMRAP pullups; finished 0.5 mile mosey back to flag for MARY

MARY:
Captain Thor… 1 BBS: 4 American Hammers; Crew made it to 10:40. Thunder claps.
COUNT-OFF & NAME-O-RAMA
6 PAX; no FNGs
CIRCLE OF TRUST/BOM:
PAX encouraged to take 30-45 seconds to focus on God’s work in their lives.  Encouraged a moment to be still and consider all the things that he is doing that we often are too busy or distracted to realize.
MOLESKIN:
Solid group for a Tuesday BC.  Guys showed up and put in the work and it is always encouraging to be with HIM that are willing to put in hard work.

Enjoyed a brief mosey from the Hamp with Easily Amused and appreciate his willingness to lead SOS devotion this week in Binghampton and Orange Mound.  Thunder claps to him!
ANNOUNCEMENTS:
Thankful for Handsy’s wife’s recovery after her surgery; Prayers for the Harkins family having to deal with 2 separate tragic losses and the strength to engage them well.  Four Eyes on Q at OF tomorrow.

that Bronco is making PLC uncomfortable.

THE SCENE: cool, crisp AM. perfect weather for BC
F3 WELCOME & DISCLAIMER: done.
WARM-O-RAMA:

Slow mosey around small picnic area to the north of the pavilion (not around the parking lot because there were three women doing their own BC and one of them started to run as soon as we did and we didn’t want to give the appearance of a group of 13 men chasing after her….in the words of Chiochetti, “I’m not a stalker.”)

During mosey, we did crossovers, butt kickers, high knees

  • Arm Circles
  • Hip Circles
  • Polka Stretch

THA-THANG:
Mosey to the playground without CMU:

1 set of 30 second static holds: Static pull up, arm hang, and static chin up.  After one set, grabbed CMUs and partnered up.  Did three sets of alternating static movements alternating with partner who performed AMRAP dips, curls, and overhead presses.  After completion of one rotation, all PAX circled up on the playground for 15 reps of 10-count Head-Shoulders-Knees-and Toes with CMU. It was awful.

Mosey to the parking lot for lower body 11s.  Squats on one end, Monkey humpers on the other.  Travel method to and from was hopping on one leg.  Modification for hopping on one leg was lunges.

At all in, we transitioned to second set of 11s with Dive Bomber Merkins and CMU curls.  Side shuffle was the travel method alternating facing East and West.  Most Pax did 5-6 rounds of this set.

With 1-2 minutes remaining, all PAX held and did Hundreds for MARY until 0615.

MARY:
Hundreds
COUNT-OFF & NAME-O-RAMA
13 PAX (1 Irish Goodbye); No FNGs
CIRCLE OF TRUST/BOM:
Challenged PAX with the idea of viewing the word “faith” as the word “surrender”.  Was challenged by my pastor yesterday to consider faith as not simply the understanding that Jesus was a historical man who lived, died, was resurrected and lives forever, but that I am willing to ‘surrender’ my life in obedience with his will.  What does this look like in your life?  What does faith/surrender mean for you?
MOLESKIN:
Great group.  Static pull ups were no joke.  Will definitely integrate those again.  One legged hops are still at bear.  PLC has become increasingly more awkward given the fact that we’ve got some random couple meeting up to have some “private time” together in the back of a red Bronco at 0630 every AM.  We are hopeful that it is intramarital and not extramarital.  Never a dull moment in the OF.
ANNOUNCEMENTS:
Prayers of thanksgiving for Baby Houston and for Goldilocks and Mrs. Goldilocks; Praying for Handsy and his wife’s health and her being alone while he travels.  One and Done in a time of transition in many phases of life and would like prayer.

Tuesday OF runz

THE SCENE: Delightful morn for a run.
F3 WELCOME & DISCLAIMER: done
WARM-O-RAMA:

Briefy OYO prior to run
THA-THANG:
Goal for 4-6 mile run at 8:50-9:30/pace.  PAX agreed on distance and pacing.

MARY:
LBCs x 30, Runners Crunch x 10, Hello Dolly Lama x 15, Peter Parkers x 20, BBS x 20

COUNT-OFF & NAME-O-RAMA
5 PAX (no FNGS)
CIRCLE OF TRUST/BOM:
Prayers for the day.
MOLESKIN:
Excellent run group and impressed with progress of Pirtle since he started running. Great to have Goldilocks back and prayed for he and his M as they are expecting their third boy towards the end of May.
ANNOUNCEMENTS:
TP on Q Wed at OF

Crucible 4/30

Diego and the Cupid Shuffle?

THE SCENE: Nice weather. It was strange.
F3 WELCOME & DISCLAIMER: done
WARM-O-RAMA:

SSH X 25 IC, Arm Circles 10 IC & Flapjack, Overhead “Thunder” claps x 15 IC, Hillbillies x 15 IC, Daisy Pickers x 15 IC

THA-THANG:
Cupid Shuffle Challenge: QIC played cupid shuffle.  Every time you hear “Down” you do a Merkin, otherwise you are doing a Mountain Climber until the chorus.  In the chorus you hold plank. When he says “to the right” you move your right leg out and back…flapjack with “to the left”.  When he changes to “now kick” you alternate leg lifts from plank position.  When he says “now walk it by yourself” you go back to mountain climbers.  The song is 3:52…it sucked.

Afterwards, we did a 10 second recovery and grabbed our CMUs.  17 PAX partnered up for Diego = 100 merkins with feet on CMU, 150 overhead presses with CMU, 200 LBCs, 250 curls, and 300 goblet squats.  One partner would start the exercise and the other partner would bear crawl the small island of the OF parking lot and jog back.  QIC Omaha’d on the bear crawl when the teams got to squats.  Once you got to squats, the bear crawl was stopped and both PAX would try to get as many squats as possible.  Most groups got at least half way if not all the way through with squats.

MARY:
Captain Thor = 1 BBS: 4 American Hammers with increasing interval.  We got to 8 BBS and 32 American Hammers by 6:15.
COUNT-OFF & NAME-O-RAMA
17 PAX (1 FNG – Sir Topham Hatt)
CIRCLE OF TRUST/BOM:
Importance of taking time away for recharge and the re-calibration of being present with family.  I went camping with my family over the weekend and being able to be disconnected from work and my phone allowed for more connection with my family and being present.  Can easily be done in my normal schedule and I choose too often to be disconnected.  Challenged the PAX to fight apathy and engage even when that is difficult.
MOLESKIN:
Diego with the CMUs is no joke.  The cupid shuffle challenge was ridiculous too and I would use it again.

FNG gave us nothing for a name and I refused to name him anything regarding UT-Knox..I’ve been saving Sir Topham Hatt for an FNG that gave me nothing and he did so…He’s from Memphis. He’s seen a train…he is now Sir Topham Hatt. #dobetter FNGs!

Great to have Lodge back!

PLC:

ANNOUNCEMENTS:
Crucible…run more in preparation

Recovery, Recovery, Recovery OF Run.

THE SCENE: not raining. cool.
F3 WELCOME & DISCLAIMER done.
WARM-O-RAMA:

done.
THA-THANG:
Squeegee and I waited until around 5:10 and took off. MIB showed up a little later and completed his own 4 mile loop joining back up with us at ENDEX.

Squeegee and Bottomless route:

MIB’s stats:

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
3 PAX (no FNGs): Squeegee, MIB, Bottomless
CIRCLE OF TRUST/BOM:
Running 24 hours after a half marathon is hard. Impressed with Squeegee and MIB’s willingness to take the DRP and put in the work this AM.
MOLESKIN:
My legs hurt, but I’m glad that I got out there and went after it.  Very encouraged by Squeegee’s daily commitment to running and his fitness.  MIB went ahead and ran even though he was late which further supports his commitment to take the DRP.
ANNOUNCEMENTS:
OF BC at 0530

Crucible is coming up…check Slack.

Crucible Light.

THE SCENE: Cool air, clear skies, ready to run
F3 WELCOME & DISCLAIMER:  done amidst a lot of mumble chatter, wardrobe changes/decisions, and car adjustments.  I believe some heard the disclaimer…I believe.
WARM-O-RAMA:

Brief mosey around OF parking lot, SSH x 20 IC, Daisy Pickers x 15 IC because of Pirtle’s concern for his hamstring.  OYO stretching while YHC described run route to Sandlot.
THA-THANG:
Route 1: OF to Sandlot (5k)-> several “speed bump” stops (as so named by Shoestring) along the route to keep the PAX together.  Merkins x 10 IC at one speed stop, Squats x 10-11 IC at another, and Mountain Climbers x 10 IC at the last

As we reached the Tobey, Four Eyes mapped out the following for the BC Thang.  At this point, MIB was MIA due to an urgent bathroom situation.  He was not seen for the first 10 minutes of BC.  He did return safely for the second half of BC and was in a fantastic mood.  It must have gone well for him.

Catch me if you can: P1 bear crawls. P2 does 10 burpees, then runs (forwards) to catch P1.
Once you both “catch,” Flutter Kick til all in.
Repeat with 20 HRMerkins, then with 20 “Good Mornings.”

Mosey to corner at top of hill near Conex.

Group 1: down hill, do 8-12 pullups, back up hill. Group 2: side shuffle or carioca sideways across field, then 20 overhead claps, then side shuffle/carioca back. Flutter/gas pump til all in.
Flapjack. Repeat til 20 min elapsed.

Once all in, route 2 was a 1.75-2 mile course back to OF.  Altar Boy had geometry lessons this morning so he didn’t want to be late so he ran back like Usain Bolt and was an Irish Goodbye by the time we made it to ENDEX.  Mirage also left BC early to get back to his car so that he could take his son to his first day of daycare; however, when he arrived at OF he did not have his car key(s). As of this posting, his keys remain lost.  The last time I did a backblast where keys were lost, I had to update it based on their prodigal return.  Fingers crossed for an upcoming backblast update and the killing of the fatted calf over their safe return.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
12 PAX (no FNGs): Four Eyes, Chioccetti, Toms, MIB, Shoestring, Jailbait, Mirage, Handsy, Pirtle, Bottomless, Teacher’s Pet, Altar Boy
CIRCLE OF TRUST/BOM:
Prayers for Hezekiah on his first day of daycare and for Mirage and his wife on the changes in their life with his wife going back to work and his son going to daycare for the first time….and him losing his keys.
MOLESKIN:
Great group.  The Crucible will be difficult and the PAX were confronted with that reality this AM.  Everyone put in work this morning and I think we all made each other better for it.  I was surprised by the PAX ability to run distance while staying pretty much together.  Speaks a lot of the importance of your brothers being there to push you even when you might want to run slower or stop completely.

  • Shoestring bear crawled across the rugby field faster than I think is possible….and then almost threw up.
  • MIB took whatever frustration he might of had about the events of the morning out on the bathrooms at Tobey.  Poor bathrooms.
  • I don’t think the rugby field at Tobey Park is every dry.
  • No snakes were harmed during our mosey through the OF towards the Sandlot; however, they would have been if seen. Or we would have run faster and improved our overall time. Either way.
  • Handsy left his left over coffee from yesterday at home (smh).

ANNOUNCEMENTS:
prepare for the crucible; Easily Amused VQ on Wed at OF

“If anything happens to me, I’m actually not O positive…”

THE SCENE: Cold.
F3 WELCOME & DISCLAIMER: done
WARM-O-RAMA:

We did 15 SSH IC while we waited on Doc Hollywood and MIB to get out of their cars just to stay warm.
THA-THANG:

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
6 PAX: Bottomless (QIC), Crayfish, O Positive, Squeegee, MIB, Doc Hollywood
CIRCLE OF TRUST/BOM:
Prayers for: family of Jason Byrd, nephew of Squeegee’s wife (Fire Chief who died in active duty during a house fire call). Prayers for his family as they mourn and celebrate his life.  Prayers for MIB’s family and the passing of his wife’s uncle.  Prayers for Crayfish to have discernment and for relief of anxiety as he awaits new employment.  Prayers for other brothers in F3, including OP, who are looking for work.  Prayers for Jailbait as he prepares for his interview on Wed that he’ll have relief of anxiety.  Prayers for the 8th grade students at Soulsville and the administration who are dealing with the fallout.  Most (if not all teachers in the 8th grade) were terminated due to some negative communication regarding students.  Prayers for Larissa Gregory (wife of Goldilocks) and dean of students who is having to engage this on behalf of the students and prayers for Goldilocks as he engages it vicariously through his wife and that he can support her well.
MOLESKIN:
It was cold.  Several sore muscles and Crayfish with a groin pull doing sprints.  MIB powered through even with a sore back.  O Positive joked about pulling his hamstring and I was thankful that he was joking and not serious.  Guys always willing to but in the work and got a 10k out of our run despite less than adequate conditions.  Teacher’s Pet with the drive by PLC on his way home.
ANNOUNCEMENTS:
Refer to Slack for communications

Crucible warm up will be next Tuesday 2/26 which will be a joint venture between the tuesday OF run and the Sandlot.  Looking forward to that.

Stairmaggedon.

THE SCENE: Crisp, cool with clear skies
F3 WELCOME & DISCLAIMER:done.
WARM-O-RAMA:

  • SSH x 20 IC
  • Merkins x 20 IC
  • Imperial Walkers x 10 IC
  • Windmills x 10 IC
  • Daisy Pickers x 10 IC
  • Hillbillies x 10 IC

THA-THANG:
Mosey to the stairs near The Ruins parking lot.  There are 70 total stairs from Front up to the landing near the parking lot.  We would start at the bottom of the stairs and perform the following up the stairs x 2:

  • Quick Step (lead with the same foot on every step) x 2 (140 stairs)
  • Skip (plyometric jump skipping steps each time) x 2 (70 stairs)
  • Lateral (facing left/right going up the stairs) x 2 (140 stairs)
  • Lunge (every other stair) x 2 (70 stairs)
  • Squat Jump (each step for the first 15 stairs then sprint to the top) x 2 (140 stairs)
  • “Grizzcalator”: In plank position, ascend the stairs doing a merkin on each step
  • Everest: Lunge and bring feet to the same stair and do a squat alternating the leading foot x 2 (140 stairs)

Mosey back to the parking lot.  With the last 10 minutes, we did 11’s with a run in between exercises.  Two exercises were BBS and Carolina Dry Docks.  All PAX completed 11’s routine at 0615.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
13 PAX (no FNGs; 1 Willy Loman – Rusty from Naperville, IL) Bottomless (QIC), MIB, Chocker, Sir-Mix-Alot, Handsy, Hitch, Easily Amused, Low Note, Crayfish, Chiocetti,  Woodpecker, Four Eyes
CIRCLE OF TRUST/BOM:
Shared the common thread of the COTs that I’ve heard this week about difficulty, and failure.  The idea of a stair workout is overwhelming.  You look up at 70 stairs and have to come to grips with the reality that ascending those stairs will be difficult.  This is especially true if you have to do this multiple times.  However, this seemed a lot less daunting in community.  Having brothers there for encouragement and, simply, to be there during a hard time.  Christ does not make any promises that this life will be easy, but he does promise us that he will always be with us.  We do not thrive in isolation; however, we can do hard things in community…even if its flights and flights of stairs.

MOLESKIN:
4 PAX showed up to complete the 86 for 86 challenge before boot camp this AM.  Great cause and enjoyed putting in this work with Woodpecker, Choker, and Bookworm.


ANNOUNCEMENTS:
Service project saturday…see slack for details

Tues OF run

THE SCENE: damp, but delightfully cool for a run
F3 WELCOME & DISCLAIMER: done.
WARM-O-RAMA:

none; stretching OYO
THA-THANG:

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
4 PAX (no FNGS): Handsy, MID, Squeegee, Bottomless (QIC)
CIRCLE OF TRUST/BOM:
No specific thought, but thankful for each of their precense and encouragment to post and get better.
MOLESKIN:
great morning for a run.  MIB plotted a great route.


ANNOUNCEMENTS:
I