Death Wish VI at the Morg

THE SCENE:

Clear skies, 76 degrees with 81% humidity.

F3 WELCOME & DISCLAIMER:

Done.

WARM-O-RAMA:

15 IC SSH
15 IC Daisy Pickers
15 Windmills

THA-THANG:

Started off by doing an Indian Run the long way to the first parking lot, down the path and to the field to setup for our routine.

Charles Bronson Routine
Setup 3 cones with first two 70 yards apart in a line, the last another 10 yards past. At starting point, PAX performed the listed exercise, sprinted to the first cone 70 yards out, bear crawled to the next cone 10 yards out, moseyed back to start and held plank until all in. Below are the exercise sets performed:

100 OYO SSH
50 OYO Merkins
50 OYO Merkins
100 OYO LBC
25 OYO Jump Squats
100 OYO Overhead Claps
50 OYO buttkickers and 50 high knees

Merkin countdown:  5 Merkins, 4 Merkins, 3 Merkins, 2 Merkins, 1 Merkin then 50 SSH  (Repeated 2 times)

Merkins with alternating arm raises and another Merkin countdown 5-4-3-2-1 followed by 50 SSH.

Indian Run back to startex.

COUNT-OFF & NAME-O-RAMA:

13 Pax (0 FNG)  Carport (QIC), Upgrade, Woodpecker, Potter, Sleep Number, Soulja Boy, Orange Julius, Twilight, Esquire, Miracle Ear, Topanga, Siemens and Gym Shorts (Irish Goodbye)

CIRCLE OF TRUST/BOM:

Spoke to the men about how encouraged I was to have 12 show up and ready to work hard.  We didn’t need any music today as the mubblechatter was good conversation and helped the time pass.

Prayed for hurting people, families and churches.

High Intensity Workout at the Morg

THE SCENE:

Clear skies, 71 degrees with 85% humidity

F3 WELCOME & DISCLAIMER:

Done.

WARM-O-RAMA:

10 IC Big Arm Circles
10 IC Daisy Pickers
10 IC High Knees

THA-THANG:

10 ICCMU curls x 3
10 IC CMU overhead raises x 3
10 IC CMU presses on back x 3

Mosey to first parking lot.

50 IC SSH
50 IC Merkins
50 OYO Burpees

Mosey to next parking lot.

50 IC Jump Squats
25 IC SSH
50 IC Merkins
20 OYO Burpees

Indian Run to Startex

10 IC CMU curls x 3
10 IC CMU overhead raises x 3
Hold CMU with arms extended for 10 seconds x 3

MARY:

Planks

COUNT-OFF & NAME-O-RAMA:

7 Pax (0 FNG)- Carport (QIC), Orange Julius,  Sleep Number, Gym Shorts, Potter, Ratio, Esquire

CIRCLE OF TRUST/BOM:

Try, Learn, Change, Repeat – DREDD talked about this at GrowRuck 12 Grow School

Whatever you do, be the best at it.  Raise your hand, step out of your comfort zone, take risks when possible.

Get-Shredded HIIT Circuit at the Morg

THE SCENE:

Partly cloudy, 77 degrees with 92% humidity

F3 WELCOME & DISCLAIMER:

Done.

WARM-O-RAMA:

10 IC SSH
10 IC Daisy Pickers
Stretch anything that needs to be stretched

THA-THANG:

Men’s Health Get-Shredded HIIT Circuit Workout
Do Exercises 1A, 1B, and 1C as a circuit, performing one movement after the other. Complete the prescribed number of repetitions of each exercise, resting as little as needed. Once you’ve done each movement one time, that’s 1 round. Complete a total of 4 rounds, and then rest 60 to 90 seconds. Repeat the procedure for Exercises 2A, 2B, and 2C, and then Exercises 3A, 3B, and 3C and finally 4A, 4B and 4C.

Circuit 1 – Perform 4 rounds
1A. Bodyweight Squats – 10 reps
1B. Press Ups – 10 reps
1C. Side Straddle Hops – 10 reps
After 4th round – 60 second rest

Circuit 2 – Perform 4 rounds
2A. High Knees – 10 reps each side
2B. Hand Release Merkins – 10 reps
2C. Squat Jump – 10 reps
After 4th round – 60 second rest

Circuit 3 – Perform 4 rounds
3A. Bear Crawl/Crawl Bear- 15 feet
3B. Crab Walk/Walk Crab – 15 feet
3C. Froggers – 10 reps
After 4th round – 60 second rest

Circuit 4 – Perform 4 rounds – While wearing ruck sacks
4A. High Plank – 30 seconds
4B. Burpees – 5 reps
4C. SSH – 10 reps
4D. Merkins – reps until failure
After 4th round – 60 second rest

MARY:

Dying Cockroach – Dealer’s Choice by Orange Julius
Peter Parkers – Dealer’s Choice by Proton
Flutter Kicks – Dealer’s Choice by Chocker

COUNT-OFF & NAME-O-RAMA:

12 Pax including 2 Willy Loman – Carport (QIC), Orange Julius, Topanga, Proton (WL), Sandlot (WL), Potter, Gym Shorts, Choker, Sleep Number, Flobee, The Streak and Woodpecker.

CIRCLE OF TRUST/BOM:

Proverbs 1:7 – The fear of the Lord is the beginning of knowledge, but fools despise wisdom and instruction.

Proverbs 3:5-6 – Trust in the Lord with all your heart and lean not on your own understanding; an all your ways submit to him, and he will make your paths straight.

Proverbs 9:10 – The fear of the Lord, is the beginning of wisdom, and knowledge of the Holy One is understanding.

27:1 Do not boast about tomorrow,
    for you do not know what a day may bring.

27:2 Let someone else praise you, and not your own mouth;
    an outsider, and not your own lips.

27:5 Better is open rebuke
    than hidden love.

27:17 As iron sharpens iron,
    so one person sharpens another.

MOLESKIN:

While YHC was taking a quick break to keep from throwing up last night’s pizza and walked to his vehicle to grab a drink, Sleep Number sneaks a peak at YHC’s phone with the workout lineup and read it aloud to the PAX.  When I returned and tried to be sneaky and change up my routine from burpees (barf) to Side Straddle Hops, I was called out by the secret mole Sleep Number causing YHC to reluctantly put half of the burpees back into play.  I kept my manhood patch by holding down dinner and manning up.  Thanks SN!

ANNOUNCEMENTS:

City Ruck Tour August 9th.

Ultimate Frisbee with Penalty Burpees at the Morg

THE SCENE:
78 degrees with 90% humidity.

F3 WELCOME & DISCLAIMER:
Done.

WARM-O-RAMA:
20 IC SSH
10 IC Daisy Pickers
10 IC High Knees

THA-THANG:
Ultimate Frisbee + 2 burpees every time frisbee hits the ground.

MARY:
Leg Raises
Supermans
Sprint to flag for COT

COUNT-OFF & NAME-O-RAMA
11 PAX – Topanga, Woodpecker, Sleep Number, Carport (QIC), Choker, Jasmine, Flobee, Miracle Ear, Gym Shorts, Ratio, Test Tube.

CIRCLE OF TRUST/BOM:

According to Proverbs 22:7 (NIV), “The rich rule over the poor, and the borrower is slave to the lender.”

Dave Ramsey Baby Steps 1 – 3 deal with getting out of debt and are what I wanted to focus on.

  1. Save $1000 dollars.
  2. Snowball your debt.
    1. Start with high interest debt like credit cards.  Lowest amount credit card first then next lowest credit card until all are paid off.  Now cut them up!!!
    2. Loans – Cars/School/etc.
  3. Save 3 – 6 months of expenses as an emergency fund.  Only touch for emergencies.

ANNOUNCEMENTS:
None

BLIMPS in Honor of the 320th Barrage Balloon Battalion

THE SCENE:
Wet

F3 WELCOME & DISCLAIMER
Done.

WARM-O-RAMA:
10 IC Squat Jumps
10 IC SSH
10 IC High Knees
10 IC Daisy Pickers

THA-THANG:

B.L.I.M.P.S
Round 1/Round 2
5/10 – Burpees
(25 yard sprint)
10/20 – Lunges (2=1)
(25 yard sprint)
15/3. – Imperial Walkers
(25 yard sprint)
20/40 – Merkins
(25 yard sprint)
25/50 – Plank Jacks
(25 yard sprint)
30/60 – Squats

Elevens
Merkins / Big Boy Situps

25 IC Overhead Claps
15 IC Randys
10 IC Plank Dips

MARY:
Leg Raises

COUNT-OFF & NAME-O-RAMA
7 PAX Croissant, Topanga, Orange Julius, O’Reilly, Carport, 20/20, Woodpecker

CIRCLE OF TRUST/BOM:

On June 6, 1944, blimp shaped balloons called Barrage Balloons would appear over the beaches of northwestern France with the the U.S. Army’s 320th Barrage Balloon Battalion, the only African-American combat unit to take part in the D-Day invasion.

Like much of the United States in the 1940s, the army was segregated by race. Of the more than 30 barrage balloon units that trained during the Second World War at Camp Tyson, four units were African American. These trailblazers were a source of tremendous pride for black America. Reporters from the robust black press of the day, along with the white national media, descended on Henry County, Tennessee to write stories about “our boys” and the “silvery sausages” they were training to fly. The Baltimore-based Afro-American newspaper chain likened the troops to the pioneering Tuskegee Airmen, the United States first black flying squadrons. Unlike the “glamorous” Negro pilots, one correspondent wrote, “these sky fighters keep both feet firm on the ground as they skillfully jockey elephantine monstrosities of destruction thousands of feet high in the sky.”

Of all the Tyson balloon units, only the 320th was sent to Britain in November 1943 to train for the invasion of France.

The battalion waded ashore with the infantry early on June 6, 1944. In order to ensure enough of the troopers survived the assault to complete their vital mission, the unit was divided into crews of three or four men spread across more than 150 landing craft.

With the invasion beachheads secure, the men of the 320th were able to deploy their barrage balloons all along the coast of Normandy. The giant inflatables kept the seemingly endless procession of landing craft safe from air attack enabling the Allied army to surge into France.

Despite their achievements, the 320th Barrage Balloon Battalion is largely absent from the D-Day story. Most history books do not mention them, and movies about the Normandy invasion all but ignore them.

Camp Tyson in Paris TN. America’s only WW2 barrage balloon training center.

Today let’s tell someone about the 320th barrage balloon battalion.

ANNOUNCEMENTS:
None

Four Corners at the Morg

THE SCENE:
Men were waiting for YHC as he whipped into the parking lot without a minute to spare.

F3 WELCOME & DISCLAIMER  Done.

WARM-O-RAMA:
10 IC Slow Mountain Climbers
10 IC Windmills
10 IC Daisy Pickers
10 IC Big Arm Circles (5 in each direction)
1o IC Overhead Arm Circles

THA-THANG:
Four Corners Escalator – Four cones in a square 20 yards apart.

Start at 1st corner.
10 Burpees – Bear crawl to 2nd corner.
10 Burpees + 20 Big Boy Situps- Bear crawl to 3rd corner.
10 Burpees + 20 Big Boy Situp + 30 Squats – Bear crawl to 4th corner
10 Burpees + 20 Big Boy Situp + 30 Squats + 40 Merkins- Bear crawl to 1st corner.

Repeated this but number of reps were cut in half to 5/10/15/20 and we lunge walked instead of bear crawled.

Finished with a 10 minute mosey.

MARY:
60 seconds of leg raises

COUNT-OFF & NAME-O-RAMA
5 PAX  – Orange Julius, Commie, Croissant, The Streak and Carport (QIC)

CIRCLE OF TRUST/BOM:
YHC talked about the meaning of Memorial day and thanked Croissant for his service.
Read some memorial day quotes.
Faced old glory and honored our great nation with the Pledge of Allegiance.
Was threatened to be whipped with a switch by The Streak.

ANNOUNCEMENTS:
Memorial Day convergence at the Barracks.

NO MERkCY at the Levee

THE SCENE:
Perfect day for some hard work.

F3 WELCOME & DISCLAIMER:
Done.

WARM-O-RAMA:

25 IC SSH
25 IC Overhead Claps
25 IC Big Arm Circles
3 Walk downs into a High Plank
Mosey around the parking lot

THA-THANG:
I was honored to be asked to Q at the Levee so I didn’t want to disappoint their muscles and made sure to leave ’em (and myself) good and sore.

30 second plank

10 merkins, 9 merkins, 8 merkins, 7 merkins, 6 merkins, 5 merkins, 4 merkins, 3 merkins, 2 merkins, 1 merkin

1 merkin, 2 merkins, 3 merkins, 4 merkins, 5 merkins 6 merkins, 7 merkins, 8 merkins, 9 merkins, 10 merkins

Mosey around parking lot.

10 irkins, 9 irkins, 8 irkins, 7 irkins, 6 irkins, 5 irkins, 4 irkins, 3 irkins, 2 irkins, 1 irkin

Mosey around parking lot.

10 derkins, 9 derkins, 8 derkins, 6 derkins, 4 derkins, 3 derkins, 2 derkins, 1 derkin

Mosey around parking lot.

10 OYO  hand release merkins

Partnered up and each two PAX did 10 IC High Five Merkins with their partner.

Mosey around parking lot.

10 IC Carolina Dry Docks

Mosey around parking lot.

Finished the morning with 30 OYO Merkins.

MARY:
Supermans
Leg Raises
Dollys

Total :
170 Merkins
110 Derkins
110 Irkins
10 Carolina Dry Docks

COUNT-OFF & NAME-O-RAMA
12 PAX (1 FNG) Anklet, Coach K, Fishnet, Halpert, Hot-N-Ready, Pablo, Raven, Roots, Slicnut, Steinbrenner, La-Z-Boy(FNG) and Carport (QIC)

CIRCLE OF TRUST/BOM:
James 3:1-12 – Taming the Tongue
The tongue can praise and curse and though it’s small, if used incorrectly, can destroy relationships.  YHC encouraged the group to think about controlling their tongue as they left for family and work.

PRAYER REQUESTS:
Prayed for Pablo’s mother/Halpert’s Grandma who is having tests performed and for a two guys that Slicnut knows with brain tumors.

Carport Cardio Workout at the Morg

THE SCENE:
An amazing day for a Carport Q.

F3 WELCOME & DISCLAIMER:
I am not a professional. You are here voluntarily and are responsible for your own well being. The exercises today are only suggestions and modify as needed.  Push yourself to be a better you.

WARM-O-RAMA:

25 IC SSH
10 IC Daisy Pickers
10 IC Hillbilies
10 IC Big Arm Circles (both directions)

THA-THANG:
We started with an Indian Run from startex to the smaller parking lot so that everyone could warm up and get their heart beating fast.  Once at the smaller lot, YHC explained that we would be doing a high intensity workout with little to no rest between each of the eight exercises.

1.   25 Merkins
2.  25 Jumping Squats
3.  30 seconds High Knees
4.  25 Reverse Lunges with double front punch
5.  10 Burpees
6.  25 Mountain Climbers
7.  Lower Plank 30 seconds
8.  25 Bicycle Crunches

Indian run to the next parking lot and repeated exercises 1 – 8.

Indian run back to first parking lot and YHC gave the option to bear crawl/lunge walk every other lamp post finishing with a little mosey back to startex.

MARY:

At startex we did around 50 merkins plus flutterkicks, baby crunches and Aw-Yeahs.

COUNT-OFF & NAME-O-RAMA
9 PAX –  Carport (Q), Orange Julius, Commie, The Streak, Prairie Dog (FNG), Flobee, Choker, Bailout and The Dude.

CIRCLE OF TRUST/BOM:
Talked from the book “Five Love Languages”

Full body circuit workout at the Morg

THE SCENE:
Calm and finger-numbing cold morning at the Morg.

F3 WELCOME & DISCLAIMER:
Done.

WARM-O-RAMA:

10 IC SSH
10 IC SSH double time
10 IC SSH triple time

THA-THANG:

Circuit with 10#, 20# and 30# dumbbells, 5 gallon gas can with 45#s of water, balance disk, perfect pushup and exercise bands. The following stations were setup with signs that gave the station name and description of the exercise.

  1. High Plank on balance board
  2. CMU Squats
  3. Chest Press – Bench press two 20# dumbbells
  4. Strength band – Hold both ends behind upper back extend arms and hold.
  5. CMU Overhead hold – Hold 30# CMU overhead with arms extended.
  6. Walking Lunges
  7. Curls – 10# dumbbells
  8. Merkins on “The Perfect Pushup”
  9. Chest Push Outs – Hold 15# dumbbell with both hands against upper chest, extend arms and hold for 3 seconds.
  10. Long Jumps – Jump from cone to cone about 5 feet.
  11. Strength band – Put foot on center of band, extend arms out to side parallel with shoulders and hold.
  12. Lying down Chest Press – Hold 30# dumbbell with both hands against upper chest, extend arms and hold for 3 seconds.
  13. Skull Crushers with 15# dumbbell
  14. 45# Carry – Five-gallon gas can filled with water around circle of PAX.

MARY:

1 minute of leg raises.

COUNT-OFF & NAME-O-RAMA
7 PAX – Choker, Orange Julius, Sleep Number, Woodpecker, Flobee, Bruce and Carport (on Q).

CIRCLE OF TRUST/BOM:
Spoke to pax about the Prodigal son story told in the book of Luke and asked to the pax to reflect which son they were more like.

MOLESKIN:

ANNOUNCEMENTS/Prayers:

Merkinfest at the Morg

THE SCENE:
The rain fartsacked so it was a perfect morning in the low 50’s..

F3 WELCOME & DISCLAIMER:
Done.

WARM-O-RAMA:

15 IC SSH
15 IC Overhead Claps
10 IC Big Arm Circles
15 IC Daisy Pickers
10 IC Squat Jumps
Stretching
Mosey around the parking lot

THA-THANG:
Cardio is a great thing but this morning, I wanted to focus on building our upper body and what better exercise for your shoulders, chest and arms than Merkins, Derkins and Irkins.

1 minute plank

10 merkins, 9 merkins, 8 merkins, 7 merkins, 6 merkins, 5 merkins, 4 merkins, 3 merkins, 2 merkins, 1 merkin

1 merkin, 2 merkins, 3 merkins, 4 merkins, 5 merkins 6 merkins, 7 merkins, 8 merkins, 9 merkins, 10 merkins

1 minute plank

Mosey to Pavillion.

10 derkins, 9 derkins, 8 derkins, 6 derkins, 4 derkins, 3 derkins, 2 derkins, 1 derkin

Rested with wall squats against pavilion posts

1 derkin, 2 derkins, 3 derkins, 4 derkins, 5 derkins, 6 derkins, 7 derkins, 8 derkins, 9 derkins, 10 derkins

10 hand release merkins

Rested with wall squats against pavilion posts

10 irkins, 9 irkins, 8 irkins, 7 irkins, 6 irkins, 5 irkins, 4 irkins, 3 irkins, 2 irkins, 1 irkin

Superman’s

5 (2 is 1) IC Partner High-five Merkins

1 irkin, 2 irkins, 3 irkins, 4 irkins, 5 irkins, 6 irkins, 7 irkins, 8 irkins, 9 irkins, 10 irkins

10 Carolina Dry Docks, 9 Carolina Dry Docks, 8 Carolina Dry Docks, 7 Carolina Dry Docks, 6 Carolina Dry Docks, 5 Carolina Dry Docks, 4 Carolina Dry Docks, 3 Carolina Dry Docks, 2 Carolina Dry Docks, 1 Carolina Dry Dock

Superman’s
Boat/Canoe
10 OYO Hand Release Merkins

Mosey back to parking lot

Total :

185 Merkins
110 Derkins
110 Irkins
55 Carolina Dry Docks
5 minutes planking

COUNT-OFF & NAME-O-RAMA
11 PAX (1 FNG) Choker, Leonardo, Woodpecker, Nurse Diesel(FNG), Orange Julius, Beetus, Red Roofer, Sleep Number, Gilligan, Granola, Carport

CIRCLE OF TRUST/BOM:
What are your life priorities like?  YHC related to pax about how he doesn’t give God the time and effort he should.  Asked any pax to raise their hand if they were brave enough to agree.

MOLESKIN:
Kotters to Beetus and Leonardo.  Great work Nurse Diesel(FNG) who kept up with us in the rain.

ANNOUNCEMENTS:
Camp out at Gus’ parents land this Friday.