SprintFest and AMRAP at the Berm

THE SCENE: 77 and pretty stinkin dark and dry.  82% Humidity.

F3 WELCOME & DISCLAIMER: Done and Done….Twice actually.

WARM-O-RAMA:

  • Side Straddle Hop x 20 in cadence.
  • Imperial Walkers x 20 in cadence.
  • Daisy Pickers x 18ish in cadence as QIC was a little off his game early.
  • Arm Circles x 10 Forward, Arm Circles x 10 Reverse.
  • Stretch what ails you. As a new FNG approached PAX, QIC went over the disclaimer again.

THA-THANG:

  • SprintFest
    • In an attempt to increase our natural HGH (in hopes of hitting like Barry Bonds one day), we did a short Mosey to the field where PAX lined up to perform 70 yard wind sprints x 8.
    • Our first sprint was at 50% effort, second at 60%, third at 70%, fourth at 80%, the rest were performed at maximum effort.  All PAX were spent at this point, but no Merlot was splashed in plain sight.
  • AMRAP
    • PAX then did a jello-legged Mosey to the Parking Lot where we performed one minute of each exercise AMRAP followed by a Mosey around the building.  The QIC decided it only made sense to begin by punishing our smoked legs with the following:
      • Prisoner Squats x 1 minute, then Mosey.
      • Alternating Lunges x 1 minute, then Mosey.
      • Friggin’ Catalina Wine Mixers x 1 minute, then Mosey.
      • Carolina Dry Docks x 1 minute, then Mosey.
      • Shoulder Taps x 1 minute, then Mosey.
      • Merkins x 1 minute, then QIC decided to call an audible and follow up with American Hammers x 29 seconds.  American Hammers were interrupted by divine intervention as a rogue gust of wind blew down our Shovel Flag.  At this point, both Rabbit and Lil Nicky kindly reminded us to perform penalty burpees.  These were not served with a side of ice cream, and burned terribly.  American Hammers were then resumed by PAX until final 31 seconds were completed.

MARY:

  • Freddie Mercury’s x 1 minute.
  • ABC’s in cadence.
  • Partner Leg Throw-downs x 20.

15 PAX posted (1 FNG – Flat Tire) – Geppetto, Reznor, Veggie Tales, Ups, Rapunzel, Tomb Raider, Beaker, Boucher, Rabbit, Speaker, Sno-Cone, Popeye, Lil’ Nicky, Flat Tire, Dr. Scholls

CIRCLE OF TRUST/BOM:
We called out the “fruits of the spirit:” love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control.  All of us should examine our weaknesses in these areas and be more aware and more prayerful for strength in our shortcomings.  Rely on God, rely on each other, don’t be short-sighted in our decisions, stretch better before sprints.

MOLESKIN:
Today the PAX was a great group – new guys, veterans, and everything in between.  QIC was excited to work out with a few guys he doesn’t see as often.  The Berm is improving in our mumblechatter, which always makes for a good time. Rogue winds can happen anytime at the Bermuda Triangle, so plant your shovel flag somewhere near the Earth’s mantle.

ANNOUNCEMENTS:
GrowRuck, Prayers for brothers in the struggle…

One More Round…

THE SCENE:  The gloominess of the Berm was in full force this morning.  The temp was a toasty 77 degrees and the humidity was a nasty 92%.  We decided as we were sweating, the Earth was sweating as well.

 

F3 WELCOME & DISLCAIMER: The PAX was welcomed to the Berm and the disclaimer was read aloud, as the VQ had no idea how things would turn out.

 

Shorty WARM-O-RAMA:

-10 Forward arm circles

-10 Reverse arm circles

-10 Imperial walkers

 

THE THANG:

“One More Round” in honor of Rocky…and America.  Dr. Scholl’s VQ.

Round 1 – 5 burpees and a Mosey

Round 2 – 5 burpees, 10 Merkins, and a Mosey

Round 3 – 5 burpees, 10 Merkins, 15 LBC’s, and a Mosey

Round 4 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, and a Mosey

Round 5 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, and a Mosey

Round 6 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, 30 Hello Dollies, and a Mosey

Round 7 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, 30 Hello Dollies, 35 American Hammers, and a Mosey

Round 8 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, 30 Hello Dollies, 35 American Hammers, 40 Second Elbow Plank

Round 9 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, 30 Hello Dollies, 35 American Hammers, 40 Second Elbow Plank, 45 Side-Straddle-Hops

 

COUNT-OFF and NAME-O-RAMA:

12 PAX and 1 FNG

FNG was donned the name “Christmas Tree” and was a rockstar today.

 

CIRLCE OF TRUST/BOM:

We, as a whole, are anxious people.  We worry about so much that we walk around completely overwhelmed and fearful.  We fear lack of control, even through we don’t do well with control when we have it.  We, as men who are God’s children, can find strength, peace, and freedom in not having control.  God has control.  Praise Him for that!

Matthew 6: 25-33

25 “That is why I tell you not to worry about everyday life—whether you have enough food and drink, or enough clothes to wear. Isn’t life more than food, and your body more than clothing? 26 Look at the birds. They don’t plant or harvest or store food in barns, for your heavenly Father feeds them. And aren’t you far more valuable to him than they are? 27 Can all your worries add a single moment to your life?

28 “And why worry about your clothing? Look at the lilies of the field and how they grow. They don’t work or make their clothing, 29 yet Solomon in all his glory was not dressed as beautifully as they are. 30 And if God cares so wonderfully for wildflowers that are here today and thrown into the fire tomorrow, he will certainly care for you. Why do you have so little faith?

31 “So don’t worry about these things, saying, ‘What will we eat? What will we drink? What will we wear?’ 32 These things dominate the thoughts of unbelievers, but your heavenly Father already knows all your needs. 33 Seek the Kingdom of God above all else, and live righteously, and he will give you everything you need.

 

MOLESKIN:

As it was my VQ, I honestly had no idea what to expect.  I didn’t know if the PAX would find it difficult or easy, fast or slow, organized or not.  An awesome group was present for the worst the Berm had to offer.  We had some Berm regulars, some guys from Old Forest, a couple of rambling men, and a FNG.  The workout started and I feel confident we were all humming “Eye of the Tiger” in our heads.  It was a workout that began kindly, and ended with a rock-hard body blow that even Rocky couldn’t deny.  By the end, I was far too delirious to hum any song at all.  It felt terrible, but it felt great as well.

It was, to me, what F3 is all about.  We stayed together, pushed each other, and had fun.  We did hard stuff before most people were awake.  We couldn’t have completed it without each other.