Posted on

1 rep, 2 reps, 3 reps, 2 reps, 1 rep

THE SCENE: Humid enough to get me sweating biking to the AO. Quiet otherwise at the Berm.
F3 WELCOME & DISCLAIMER:  Disclaimed.

WARM-O-RAMA:  SSHs x 50 IC.
THA-THANG:   Mosey’d over to the lacrosse field where YHC had set up 6 flagged lines spaced roughly 5 yds apart.

  • Beginning on the start line PAX sprinted to the first line, performed 1 rep of the prescribed exercise.
  • Sprinting to the 2nd line, performed 2 reps of the same exercise.
  • Sprinting to the 3rd line, performed 3 reps of the exercise.
  • Sprinting to the 4rth line, performed 2 reps of the exercise.
  • Sprinting to the 5th line, performed 1 reps of the exercise.
  • Sprint back to start line.  Rinse and Repeat with a different exercise.
  • Total of 9 reps.

Exercises (10) per round:  Burpees, Jump Junges (2=1), Merkins, Mt. Climbers (2=1), Carolina Dry Docks, 180 Jump Squats, Hand Release Merkins, Bobby Hurleys, Shoulder Taps, High Jumps.

Total Rounds completed = 4.  36 reps of each exercise.

MARY:   Boat canoe, American Hammer x 25 IC, Super man, J-Lo x 25 IC
COUNT-OFF & NAME-O-RAMA:  4 PAX (1 FNG*); Snookie, Beauty Shop, Charmer (FNG),  Tomb Raider
CIRCLE OF TRUST/BOM:   Frustration.

Take care not to allow your frustration to turn to anger.  A vicious cycle that traps us all from time to time.  I feel into it myself the night prior with my 2.0 ‘helping’ with math homework.  Take the time to break off the engagement, regroup, and refocus.

MOLESKIN:  low reps, short sprints, continuous movement keeps your heart rate up.  FNG had to leave early for the 2nd day in a row.  Suggested names if he would ever complete were: Ground Hog Day, Purgatory, Limbo, or Eternal FNG.  Gus names him Charmer the next day.

Snookie announced his engagment.  She said yes!! Congrats brother!!
ANNOUNCEMENTS:
Lock into a Shield lock.  Sign up for Whetstone.

Posted on

Curbed on ‘the Avenue of Lost Souls’

THE SCENE: Windows down and enjoyed the chilly commute along the Wolf River Blvd.  Even the obnoxious median curb waterfalls of affluence couldn’t put a damper on my trash talking punishment ‘q’.
F3 WELCOME & DISCLAIMER: Ah, if only Corn Cob’s (aka Fields Stewart Faus) parents would have given him a F middle name then F3 would have so much more meaning for him.  Dial Up paid me with a Creamery protein ball but we were off the books.  No money changed hands before or during.  So, we’re in the clear.

WARM-O-RAMA:  Deep stretching as the threat level of twisted ankles was in the red for this one.   Touch your toes x 10 IC, R over L x 10 IC, L over R x 10 IC, Spread’em to the R x 10 IC, to the L x 10 IC, middle x 10 IC, Squatting Bear in the Woods (hammy) x 10 IC, roll out the ankles; R x 10 IC, L x 10 IC 

THA-THANG:
Indian Run with ruck sack rotation to the parking lot on the east side of the Football Stadium.

All PAX claimed a curb.  1 minute AMRAP of the following:

  • Rocky Balboa’s (Riverdance or curb kicks)
  • The Butkis
  • Curb jumps (forward)
  • Curb jumps (backward)
  • Curb Jumps combined F+B
  • Curb Jumps side to side
  • 180 squats straddling the curb
  • Jump Lunges (not over the curb)

Stacked Ladders on the parking lot with rotating ruck 

  • 3 rungs consisting of Merkins, Burpees, and Big Boy Sit-ups 
  • rungs spaced out about 10 yards
  • sprint to the first rung, 1st set 1 rep Merkin, 2nd rung 1 rep Burpee, 3rd rung 1 rep BBS’s
  • Rinse and Repeat, 2 sets each 1 rep, 2 reps (3 total reps)
  • R & R 3 sets each, 1,2,3 reps (6 total)
  • . . . . up to 5 sets each (15 reps each)
  • 35 total reps each exercise 

R & R curb work at 1 minute intervals

  • Rocky Balboa’s (Riverdance or curb kicks)
  • The Butkis
  • Curb jumps (forward)
  • Curb jumps (backward)

Indian run back to ENDEX

MARY:  Superman, J-Lo x 5 IC
COUNT-OFF & NAME-O-RAMA
12 PAX, 0 FNGs: Halpert, Rocket Launcher, Finkle, Slic Nut, Dial Up, C-Lo, Pablo, Corn Cob, La Z-boy, Linkedin, Pebbles, Tomb Raider
CIRCLE OF TRUST/BOM:
Catalyst – derived from the Greek word katalύein, meaning “to dissolve” is an event or person causing a change.

Our lives, in all aspects and phases, are punctuated by catalyst moments.  During which the plateau trajectory of your life is shocked into rapid acceleration or deceleration. Our stagnant relationships are  revealed to us when we find true fellowship.  God interrupts our trajectory periodically to shock us into obedience, grow our faith, and lean into a deeper relationship with Him. 

Physically, we hit plateaus of complacency and use ‘season of life’ excuses.  Be the catalyst for someone.  Maybe the catalyst moment for you was an inter-office email from Halpert. Maybe you need a catalyst moment right now as surviving the bootcamp workout is no longer the only objective.  We aren’t doing anyone any favors by allowing each other to modify when you and I both know there’s more left in the tank.  We aren’t doing anyone any favors when we aren’t holding one another accountable for our eating habits (the queen), our tongue/social media comments, our quality time with our families, service to our wives and communities, and our relationships with our Creator.  

So, I challenge us all to be the catalyst for someone.  Help us all minimize the plateaus and maximize acceleration. 

MOLESKIN:
Calling the Levee FIA got me into this q.  I appreciate Halpert’s mumblechatter and the opportunity to lead.  

I also appreciate the PAX who carried my ruck back to the flag after I said to leave it behind.  HIMs.  

The Avenue of Lost Souls is a great open spot of smooth pavement.  Unfortunately the concrete parking curbs have domed tops.  No injuries recorded as we worked speed into the AMRAPS only after form and rhythm were established.

We lifted up Slater and Summer (Slic Nuts M) boldly before God believing without a doubt that He hears our request, has the ability to, and will heal.  

ANNOUNCEMENTS:
IRON PAX challenge schedule was announced.  Participating in this is a great way to represent our region and to push oneself beyond your perceived limits.  

Posted on

“Who’s Ryan?” Sparky

THE SCENE: A flat bike tire greeted me this morning, and I rejoiced.  Not quite blazing at the saddle today but I still melted in the high 70’s.  The Kiwanis club was prepping for bacon and sausage at 0515 but I didn’t look forlorn enough for them to offer.

F3 WELCOME & DISCLAIMER: Done, once and for all time (defined as 0530-0615).

WARM-O-RAMA:  Neck Rolls X 10 IC, reverse x 10 IC

THA-THANG:  Burpee Pyramid 10 tiers, IC = 100 Burpees (1 burpee, 2 burpees, … up to 10, …, back down to 1).

  • Indian Run through the woods, down the hill . . .
  • Hill Sprints w/ (Shoulder Taps x 20 IC) and (J-Lo x 20 IC) at the top.  Rinse and Repeat x 3.
  • Indian Run back through the woods, up the hill….
  • Bear crawl the width of the field (approx. 30 yds).  Halted halfway to do Mt Climbers x 20 IC.  Continued bear crawling across, Mt. Climbers x 20 IC.
  • Train passing by, we had to honor tradition; Alternating Ankle Tap Burpees x 10 IC.
  • Mosey to the Stables
  • Up and Over’s (don’t know the name); PAX grabbed the pull up bars, used core to raise knees up to chest, leaned head back and extended legs vertically over head inverting body vertically pointing down.  Stacked these with Prisoner Squats.
    • 1 rep each exercise, 2 reps each exercise, …. up to 5 each.

MARY:  none.

COUNT-OFF & NAME-O-RAMA
7 PAX, 0 FNG’s (Corn Dog, Blart, Sparky, Swipe Right, Speaker, Woody, Tomb Raider)

CIRCLE OF TRUST/BOM:   Limits, boundaries.

One of my mentors, an old advisor, and friend died of bone cancer the other day.  He, and the good Lord, outlived his life in many ways and defied the doctor’s prediction of 4 months to almost 4 years.  In his words; “I should have died back in ’83 as an alcoholic. Every day after is a gift.”

Bob Connolly, was a well known archaeologist who wasn’t timid when it came to really hammering you.  He rejected the first draft of my dissertation without even reading 1/4 of it.  He grilled me during my dissertation defense.  He grilled me for 30 minutes straight during the breakfast period before the interview for the position I hold today.  He is one of the only ones to really push me hard!  When my other advisers would say, “Ryan you are doing a good job, you are such a good guy”, he would say, “this is bullshit, fix it, or where’s the theoretical framework here?”

Men, we need to push each other sometimes past our perceived limitations.  We will experience acceleration and growth only by surrounding us with others.  Get that Shield lock going.

MOLESKIN:
Hard to keep the PAX together and moving in the Burpee Pyramid.  However, I think that sometimes its good to set a goal, demonstrate its completion, and accomplish a task as an encouragement that the unobtainable can be obtained.  A good modifier for a burbee is a Merkin Squat Jump, just saying.

In F3, just as in most competitive sports, we don’t use first names.  The only times we learn names is via mumblechatter handles or random public encounters where we awkwardly have to introduce each other to M’s.

ANNOUNCEMENTS:
Prayers for Billy Blanks and the last few days in North Dakota with their new baby. May they come home soon without complications.  Praise to God for Rabbit’s new job.  Finally, prayers to Blart and his family as they anticipate the birth of their new daughter Caroline.

Talk to Sparky and Speaker if you want to pay money to run long and run hard.  St. Jude Marathon training starts now!

Posted on

Sweat* 16’s

THE SCENE: Highly recommend getting to an AO early before the ruckus of mumblechatter interrupts the gloom.  You get to stargaze and think about stretching and hydrating.  Especially pleasant with a full moon perched on the horizon in mid-70 degree temps.
F3 WELCOME & DISCLAIMER:   doubled  down for the benefit of a few tardy PAX.  Oh crap, the sudden appearance of Mayberry after Warm-o-Rama prevented his disclaiming.  Mayberry, I am not a professional, you are not paying to be here, modify as needed.  Done.   Its documented now and counts.

WARM-O-RAMA:  Smurf jacks x 16 IC, Windmills x 16 IC, Hand release Merkins x 16 IC, Monkey Humpers x 16 IC, 180 Jump Squats x 16 IC, Balls to the Wall x 1 minute w/ Inverted Vertical Merkins
THA-THANG:
Quick mosey to the ‘gym’.  Partner work with pull up bars.  Partner 1 grabbed high bar.  Partner 2 got in plank position underneath and grabbed Partner 1’s ankles.  Partner 2 held dangling ankles of 1 while using core to elevate from ground.  Held as long as possible then switch.

2nd iteration; same as above with Partner 2 doing Mt. Climbers.

Alternating Ankle tap Burpees x 16 IC, Dips x 16 IC 

1/4 mile jog to the ‘hillock’.  16 rounds of  crab walk/bear crawl up and down the hillock.  Modified from crab walk uphill and bear crawl down to vice versa.

1/4 mile jog back to the gym.   Hill sprints up to the CMU area x 2.

MARY:   No ladies in F3.  They have FiA.
COUNT-OFF & NAME-O-RAMA
8 PAX, 0 FNGs;  Harbaugh, Bullwinkle, Mayberry, Hot N’Ready, Snookie, Little John, Lipton, Tomb Raider
CIRCLE OF TRUST/BOM:
M and I celebrate 16 yrs of marriage tomorrow.  

Love is a decision not a feeling.  Decide to be with the one and reject the many, each day.  Very thankful for 16 yrs with the love of my life.  Accelerate your relationship with your M via 1st accelerating your relationship with your Creator.  Encourage, support, and push your M to grow in her relationship with her Creator.  As you both grow in your 3rd F, you will also become closer.  

Remember, your M is hearing the same lies and even more lies from the oppressor as you are on a day to day basis.  Speak truth into her life and serve her sacrificially.  

Lots of divorce going on the past two weeks. Praying for miracles but put in the work as a leader of your M and ask the Maker to form you into a better husband.  

The problem with your marriage is you.  Own it, surrender, fix it with help from God and friends, and she will respond to radical life change like a bug attracted to a bug zapper (with God’s heart changing help).  

MOLESKIN:
Walk out with hands away from the wall to a 45 or greater angle for Inverted ‘declined’ Merkins.  

Partner Ankle Hold Plank Hangs have potential but need some help.  Harbaugh and Bullwinkle’s technique was the best as they stuck their head between the ankles wrapping their arms around the hanging partner’s feet.  From this position they were able to hold plank and perform Mt. Climbers.

Lined up for a 3rd Hill Sprint and tricked PAX by moseying back to the flag.  It’s good to push us to our breaking point mentally and physically then add a psychological reprieve from time to time.  

ANNOUNCEMENTS:   Prayer requests for Justin’s surgery (Snookie’s friend) and Andrew’s surgery (Little John’s 2.0).  Prayers for all the PAX and friends of PAX going through a divorce currently, may God show us a miracle through healed relationships.  

Anniversary workout this Saturday 7-8.  Help Meter Maid move furniture immediately following.  

Posted on

Soulja Boy Moratorium Q

THE SCENE: Soulja Boy (RIP) you are missed.           Ah, the Cockpit, known for trees, friendly community members with yippy dogs, kind words, functioning blockhouse bathrooms, strangely scattered playground areas, and bounded by soybean fields.

F3 WELCOME & DISCLAIMER:  Done with special emphasis on modification as YHC knew what we were about to attempt required stable dry surfaces, good stabilizer muscles, and balance.  The former of which we did not have, the latter of which is debatable.

WARM-O-RAMA:  rolling out the neck x 5 IC, reverse ” x 5 IC

THA-THANG:  Location: Blockhouse pavillion.  Action (without recovery): Balls to the Wall (30 secs),   Inverted Merkins x 10 IC, Inverted shoulder taps x 10 IC.  Dips x 10 IC, Wall Sits (30 secs), Donkey Kicks x 10 OYO.

Location: Gazebo.  Action 1 (without recovery): high plank at one end of the octagonal bench.  Decline Merkins x 10 IC, shuffle movement along the bench to the opposite end maintaining high plank position w/ feet on the bench.  Decline Merkins x 10 IC.  Action 2: PAX lined up facing Gazebo and performed Alternating Ankle tap Burpees AMRAP while one PAX ran into the Gazebo and performed Action 1.  When all in, PAX 2 took his turn.  Continued in like manner until all had taken a turn. Low Plank 30 secs (recovery)

Location: Back of the park btw two big trees set approx. 10 yds apart.  Action:  Partner 11’s.  One PAX pair went to one tree, one PAX pair stayed up against the opposing tree.  11’s with Donkey Kicks and Inclined Merkins performed against the tree trunk.  One PAX in each pair placed a bicycle inner-tube around their waist while their partner held the reigns.  Sprints between trees dragging partner performing 10 Donkey kicks, switching positions in the tube, and 1 Inclined Merkin.  Continued movements counting down on the DKs and up on the IMs.  Low Plank 30 secs (recovery)

Location: Shovel Flags.  Action:  Mt Climbers x 20 IC, Merkins x 10 IC, Squats x 20 IC, Burpee x 1 IC (to freak out Choker), Low Plank 30 secs.  

MARY:   American Hammers x 20 IC, J-Lo x 10 IC , Pickle Pounders x 10 IC, Boat Canoe (2 minutes), J-Lo x 10 IC (per Miracle Ear’s encore request), Low Plank (30 secs)

COUNT-OFF & NAME-O-RAMA:    5 PAX (0) FNGs, Choker (acting AOQ), Orange Julius, Miracle Ear, Commie, Tomb Raider
CIRCLE OF TRUST/BOM:   exert from Harry Caray’s (RIP) M:

“Time doesn’t slow down, doesn’t stop.  Not for you, not for me, not for anyone. We’ve been able to visit grandparents on our trip and sometimes reality is harsh. 

One day you won’t have legs that can jump. One day you won’t have arms that can push. Once day you won’t have the ability to do these workouts that you dread.  

Mobility is a GIFT. Exercise is a GIFT.  Your body is a GIFT. Don’t leave it in the wrapping paper.  Don’t let it sit there without seeing what it’s capable of.  Because one day burpees might be an impossibility and exercise might be a short walk down the hall.

Let’s not do it out of fear, but instead out of CELEBRATION for what is ours today, in this moment. Even if your victory is one push-up, if it’s one walk, or one jump, celebrate the one. Get moving. Embrace the seat, soak in all that your capable of in this very moment.”   Harry Caray’s (RIP) M 

MOLESKIN:   The running joke for this one was “jeez, I thought I was more athletic than I am.”  We experimented with a bunch of inverted movements, no one was injured.  We put in some work.  No one complained.  Commie never stopped smiling and those tree trunks were slippery and now they are coated in mud about 3 to 4 feet up.  I would have loved to have gotten footage of these things.  However, I’d settle for possessing a  community member’s body just to see what they see and to think what they’re thinking for the time it takes to shuffle quickly by.  

ANNOUNCEMENTS:
Prayers for Mayberry’s significant other who is battling cancer.  Prayers for Miracle Ear’s friend’s marriage.  Prayers for Commie’s new adventure.  Thanks given for the blessing of  wonderfully and fearfully created bodies.  Something that Paper Gus and Meter maid head do not have.  

Posted on

Alternating Blitzkrieg Miles

THE SCENE: Pleasant, but this is a relative term. My perspective in using ‘pleasant’ comes from 100% humidity and 95.  Even the pre-runners were sweating though not breathing heavy.

F3 WELCOME & DISCLAIMER:  Welcomed everyone, no females to chase away, I’m not a professional, a few shoelaces left untied but I’m not responsible for other’s equipment nor did I wish to interfere with their lacing preferences.

WARM-O-RAMA:  concentrated stretching, legs, hammies, and shoulders utilizing a track cadence (odds/evens) that I/we kept butchering.  More concentration on the cadence count than the stretching.

THA-THANG:
mile circuit laps around the pond.  Alternating Blitzkrieg miles consists of a normal mile run followed up by a mile of segmented sprints.  Each PAX counted off and took turns picking the distance of the sprints by eyeing up landmarks for the finish line.  Short sprints = short recovery time.  Longer sprints = longer recovery time.  Rule:  PAX had to see the landmark/finish.

1st mile: conversational pace.  2nd mile:  short distance sprints.  3rd mile: conversational pace.  4th mile:  didn’t get to it.

MARY:
None, though a sprinkling of half ass planks while waiting on the 6 were had.

COUNT-OFF & NAME-O-RAMA
14 PAX, 1 2.0 (Super Mario),  Gus, Pops, Orange Julius, Billy Blanks, Chyna, O Positive, Speedy, Speaker, Laettner, Patches, Sparky, Farmer, Nature Boy, Tomb Raider
CIRCLE OF TRUST/BOM:
Chaos.

In the chaos are faith is stretched and opportunities for growth abound.  Though we don’t wish for chaos, chaos finds us unexpectedly.  How we respond tells us a lot about our faith.  Is our faith professed only? or is it taking root in our heart?  Let go, surrender to God, be humbled by our lack of ‘control’, and grow.

Chaos moments for QIC this past week include:  rushing M to the hospital who was very sick and gave birth to our daughter, losing Super Mario for an hour on the Shelby Farm trails, blowing a tire en route to the Green Mile 30 minutes prior to start.

MOLESKIN:
Haven’t run in awhile and it felt good in the way it does when its over.  There’s nothing quite like sprints to make me want to splash.

The Blitzkrieg mile broke down into disorganization due to the PAX rebelling and/or my lack of clear instruction.  As a result there were; sprinting for longer longer distances to some fabled landmark in the PAX’s minds eye, jogging in between sprints instead of recovery time, and an odd set of merkins thrown in there?  Hah.  Freed to QIC I guess.

ANNOUNCEMENTS:
Prayers for OP’s brother Frank.  May God break him down and build him back up, as for us all.

Posted on

Stars and Stripes

THE SCENE: Slicnut season for sure! Unfortunately, I was painfully reminded of this on Friday.

F3 WELCOME & DISCLAIMER:  Done once and for all time. (Disclaimer: the previous statement does in no manner reflect the sentiment that the QIC will no longer give a disclaimer before the workout.  Rather the above statement specifically refers to the period of time immediately following said disclaimer to the end of the 2nd F PLC, not to extend to the moment a PAX enters a vehicle or alternative mode of transportation at the conclusion of the F3 workout experience.) 

WARM-O-RAMA:
rolling out the necks, stretching out the hammies, touching the toes/knuckles to the asphalt/or for some; bending at the waist.   Mosey up the Berm’s berm with the flag.

Shoulder taps x 25 IC, SSHs x 25 IC

THA-THANG:
Set up:  orange pin flags arranged in a five pointed star (detail for those more accustomed to the Star of David.  F3 is open to and welcomes all faith backgrounds).  Star points set at 25 paces apart.  In addition, 13 transects 15 m’s long, 5 m’s apart, were set out with orange pin flags.

!st exercise: Star course: PAX began at one point of the star and ran to next point performing 1 Burpee at each point.  Round 1 – 5 burbees total sprinting between the points to trace a star.  Rinse and Repeat, 10 rounds (50 Burpees, one for each state in the Union).

2nd exercise:  Moseyed over to the first of 13 transects. Sprinted the transects back and forth performing 13 American Hammers (2=1) at each flag.  (26 flags, 13 transects = 676 total AH’s)

3rd exercise: Back to the star course.  5 Merkins at each point for 2 rounds (50 total Merkins)

4rth exercise:  Burbees x 50 IC (QIC led cadence for 1’s and 40’s, Mudpants, Beauty Shop, and Photoshop led cadence for the 10’s, 20’s, and 30’s – seamless transition)

MARY:  3 minutes of plank work.

COUNT-OFF & NAME-O-RAMA
9 PAX (1) FNG ‘Ice Man’, Big Top, Mudpants, Photoshop, Keychain, Promise Ring, Searcy, Beauty Shop, Tomb Raider
CIRCLE OF TRUST/BOM:   “We win.”

A believer and follower of Jesus knows that ‘we win.’  Victory is ours in Him.  Remind yourself of that when the suffering of life beats you down.  Gather up that shield lock so that they can remind you of the victory when your battles seem lost.

MOLESKIN:
Original theme was “stars and bars”  but apparently some of us haven’t forgotten the Civil War as us Yanks call it but others refer to it as ‘The Great War’, ‘the War between the States’, or my favorite ‘The War of Northern Agression’.  Kudos to my copy editors.

Setting up 2 – 3 star courses would have made this more manageable by spreading us out as we were a bit clustered together running between star points.  Or making the star larger would have added more running but seperated us.  Definitely a neccessity with numbers greater than 10 PAX.

50 Burpees was in my weinke for part of the Warm o rama but I audibled to the end, especially after Big Top was talking about doing 50 burbees at once during tha thang.  The 50 was a good gauge as to where your burbee discomfort level is currently at.  Having multiple PAX lead cadence is always a good thing and masks the fact that you as the QIC is gassed.

ANNOUNCEMENTS:
Prayers requested for el Bano and fiance as they travel back from Tanzania.  Also, for Searcy’s Dad and his infection.  Searcy’s mom’s travels to IL.  Safe travel also for Interweb.  Pray for the adoption process for Billy Blanks and family as they leave for ND tomorrow and his upcoming exams.  Pray for good health and a changed heart for my Uncle Jim.

Thursday convergence at the Mothership.  2.0 workout with donuts Saturday at the Mothership.

Posted on

Ladders at the Cockpit

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER : the standard, no flare.

WARM-O-RAMA:
Windmills x 20 IC, SSHs x 20 IC, IW x 20 IC, Arm Circles x 10/10 IC
THA-THANG   mosey to gazebo.  PAX held high plank at one end of the interior octagon bench.  shuffled to the other side maintaining a high plank position with feet on the bench.  Without recovery performed;  Declined Merkins x 10 IC, Shoulder taps x 10 IC.  High plank shuffle back around the gazebo maintaining  position.  Declined Merkins x 10 IC, Shoulder taps x 10 IC.

Mosey to lawn area in front of Tennis courts.

Ladders (suicides); movement = bear crawl.  Burpees at each 1/4.

1, 3, 6, 10 reps.

Ladders down; movement = crab walk.  Burpees at each 1/4.

1, 3, 6, 10 reps.

Mosey to a tree where QIC had propped a full length aluminum ladder at 45 degrees.

1 PAX did SSHs, 1 PAX spotted, 1 PAX performed hand over hand monkey bars all the way up the ladder (or cross grip).  Any rungs not touched = 2 penalty burpees.

1st round = 6 burpees

2nd round, PAX given the option of doing extra rungs to help a brother by going all the way up, back, then up some more.

2nd round = 4 burpees

MARY:   Boat Canoe, ABC’s, American Hammer x 20 IC
COUNT-OFF & NAME-O-RAMA
3 PAX, 0 FNGs;  Tree Hugger, Soulja Boy, Tomb Raider
CIRCLE OF TRUST/BOM:   Sadclown Syndrome – “A man with chronic decelerating Fitness, Fellowship, and Faith.

I EH’d my friend who lives 1/4 mile from the Cockpit.  He doesn’t work on Mondays.  However, he plays video games until 3 am and was sleeping.

Many men are sad clowns, many men need acceleration.  Keep inviting, or Always Be Headlocking (ABH), don’t get frustrated.  One day they could be accelerating you when you need it in one of your F’s.

MOLESKIN:
First time at the Cockpit.  Lots of fun potential at this AO.  It was surprising to see that much community that early.

Soulja Boy was concerned and perplexed when he spotted ‘someone’s’ ladder in the park.  He wondered and questioned whose it was and why it was ‘left’ there.  I enjoyed seeing his expression when we moseyed over to it and it clicked that I had drove it 1/2 hour to the north for the q.  My M hasn’t noticed the scratches to the dash in the minivan yet, though I’m not sure she would share his appreciation.

Also, a true pleasure to be treated to great 2nd F with Soulja Boy and Tree Hugger.  The banana peanut butter peal method will revolutionize our house.  Thanks

ANNOUNCEMENTS:
None

Posted on

At the Gym (minus the four walls, roof, and spandex leggings)

THE SCENE: No gloom to speak of, a cool stiff breeze, and a closed parking lot.
F3 WELCOME & DISCLAIMER:  Standard protocol observed.                            WARM-O-RAMA:  SSH x 39 IC, Mt. Climbers x 20 IC, Overhead Shoulder Press x 39 IC
THA-THANG:   Burpkin mile Indian Run to the Old Amphitheater (1 mile), stopped three times, each time performing 10 OYO Burpkins.

New equipment at the gym, 6 dual stations.  PAX paired up and chose a station.  AMRAP in 1 minute then switched exercises at each station.  The 2 PAX without a station performed Mary core work at center.

After 2 minutes each group rotated clockwise to a new station.  We switched and rotated around all stations until we were back to start.

Mosey down to the old Amphitheater and up the berm to the gazebo and picnic tables above.  Held decline high plank. Next performed declined merkins x 20 IC.  Then step ups x 39 IC.

Indian run back to EndEX (1 mile).  Two stops along the way.  Performed tempo squats x 20 IC, and pickle pounders x 20 IC.

At EndEX, about faced and moseyed back to the 6 to bring them home.

MARY:  no time at EndEX, she was honored throughout.
COUNT-OFF & NAME-O-RAMA:  14 PAX (0 FNGs) + 1 crouton;  Sonic, Pronto Pup, Yardsale, Mudpants, Steinbrenner, Chuck E. Cheese, Frosty, Tremor, Ricky Bobby, Orange Julius, Rocket Launcher, Croissant, Topanga, Tomb Raider, O Positive

CIRCLE OF TRUST/BOM:
Passed around a picture on my phone of my friend Robert (aka Neckbone, Lil’ Hercules).  Robert struggles with chemical addiction and is currently out on the streets of Berclair where he has spent most of his life in between months at the Warrior center.

I read an expert from “Everybody Always” in sum describing how we wait for a ‘plan’, God’s plan, and the waiting paralyzes us.  So Jesus made it simple; love Him, feed the hungry, get a drink for the thirsty, welcome the stranger, help the sick, clothe the naked, build community with those in prison or who are creepy, be kind to our enemies, and treat them all as if they were Him.

Don’t just agree with Jesus. “Do these things and you’ll not only find your faith again; you’ll find Jesus.  Even better, you’ll have plenty of things to talk to Him about for eternity in Heaven.  That’s the plan.”

Dolphin: The Task a person was born to do best.

Daffodil: The people-group each person was born to Serve.

D2X: The Task formed by the intersection of a person’s Dolphin and Daffodil.

exerts from the Lexicon. f3nation.com

MOLESKIN:
A challenge to keep the PAX together on a mile Indian Run but we did well by stopping periodically to do work while the 6 caught up and got a bit of a breather.  Proud of the PAX for hitting those hills and maintaining a positive attitude.

After the COT a PAX approached me with some candor, “graciously telling the hard truth and demanding to hear it from others.”  During the COT I had mentioned the events of this week in our city and stated that I and we take responsibility or a greater responsibility for the brokenness around us.  This was interpreted in a way unintended.  I’m thankful for the HIM who confront others in grace to seek greater understanding.  We are all better because of it and I had the opportunity of seeing Jesus in him and hearing his heart.

ANNOUNCEMENTS:
Prayers requested and given to Rabbit’s 2.0 and M, Chuck E. Cheese’s brother, Pronto Pup’s friends, Ricky Bobby’s change of profession, Frosty’s work opportunities, and the Cofield family – may they carry on the good work set before them.

Posted on

Shorn grass, wet Brooks, and 11’s

THE SCENE: The morning dew glistened off of the newly uncovered lacrosse balls in the pre-dawn gloom of the Berm fields.  Our Nantan’s mowed scalp matched that of the lawns.  Perfect temp’s for the 1st F.
F3 WELCOME & DISCLAIMER:  Disclaimed, alas, but not enough to prevent being sued in our United States of America.

WARM-O-RAMA:  Conestoga Wagon Warm-o-rama (aka longest warm-up ever!) ; 1 PAX runs a lap around the center while the remainder do work switching out to the man on his left upon return. Tempo Squats x 30 IC, Tempo Merkins x 30 IC, BBSUs x 20 IC, SSHs x 30 IC, IW x 30 IC, Mt. Climbers x 30 IC, Wall Sits (1 min.), Al Gore (1 min.), Balls to the Wall (1 min.)
THA-THANG:

  • 11’s on the lacrosse field.  Burpkins and BBSUs (2 =1)

50 yd ‘sprint’ in between.  Totals: 55 Burpees, 55 Merkins, 110 BBSUs

  • Monkey Bars; 1 PAX goes hand over hand through while the rest do AMRAP LBCs until all in.

MARY:  no time, we honored the aps and the core throughout.
COUNT-OFF & NAME-O-RAMA
11 PAX (1 FNG) 2 Irish Goodbyes;  Soybean, Snookie, Lipton, Laettner, El Bano, Bailout, Jail Bait, Relief, Searcy, Flat Tire, Tomb Raider
CIRCLE OF TRUST/BOM:  Fellowship.

We need each other to make us better HIM.  Throughout the 11’s I tried to keep up with Jailbate who ‘intentionally’ paused in the transitions so that I could keep pace with him.  Upon completion he jumped back into it with his friend Drew (Relief) to carry him home on his last few sets.  This inspired me to jump in with Flatire on his last few.  The rest of the PAX perfomred flutter kicks in cadence as they waited on us.

Why?

How we love the 6 is a direct reflection of our heart and our faith.  Choose to be in community.  Choose a community that accelerates you.

MOLESKIN:
Meant to be a traditional simple q that completely smoked me and hopefully pushed us all.  Good 2nd F after also.  A perfect morning for all three F’s.  The weather really doesn’t get much better than this.
ANNOUNCEMENTS:
El Bano and his fiance leave for Tanzania today for a year.  Please pray for them as they live out the Great Commission someplace else.  Rabbit’s M has an ear infection while very pregnant, please pray for her.  Also, Squeegee is in the VA recovering, maybe we could visit him?  Prayers and assistance for those flooded out in Germantown.  Q slots open at the Berm next week M, W, TR.