Chance Favors the Prepared Mind

THE SCENE: Muggy, humid and warm. Preruck with Blue Collar and picked up an FNG-Twilight.
F3 WELCOME & DISCLAIMER

Disclaimed
WARM-O-RAMA:

Imperial Walkers IC 15, Hillbillies IC 15, Windmills IC 15, Overhead Claps IC 15.
THA-THANG:

Mosey around the Morg going through a cycle of exercises: 5 Burpees, 10 SSH, 15 Merkins, 20 lunges  (1 is 1), 25 Air Squats.  Repeated the cycle 3 times to the Pavilion where we performed 15 dips IC and 20 step-ups OYO. Cycle repeated, Indian run to Startex, 5 Merkins at the side parking lot.

MARY

1 Minute Plank, Dead Bugs (Potter), Flutter Kicks (Commie), BBS IC 15, WWI situps IC 20.
COUNT-OFF & NAME-O-RAMA
Gym Shorts, Potter, Miracle Ear, Choker, Ratio, Esquire (FNG), Commie, Woodpecker, Sleep Number, Orange Julius (QIC).
CIRCLE OF TRUST/BOM:
Preparation

The Bible speaks regularly about preparation:
Matthew 24:44 – Therefore be ye also ready: for in such an hour as ye think not the Son of man cometh. Hebrews 11:7 By faith Noah, when warned about things not yet seen, in holy fear built an ark to save his family. By his faith he condemned the world and became heir of the righteousness that is in keeping with faith. 1 Corinthians 16:13 Watch ye, stand fast in the faith, quit you like men, be strong.

We should be prepared in our lives as best we can with our God-given resources and abilities. A few essentials of preparedness should include:

-updated resume in the event a new job is needed (and best to find new employment while still employed).

-6-12 months of living expenses saved in the event of an emergency.

-Supplies around the house including several weeks food resources.

This is just the tip of the iceberg and not comprehensive; nor is it meant to make us doomsday preppers. But Joseph spent 7 years filling the granaries of Egypt with enough supplies for 7 years of famine. We should do likewise.
MOLESKIN:

FNG-Esquire came out from the Mens Health article
ANNOUNCEMENTS:
See Slack

Beetus VQ 8/12/2019

THE SCENE: The Morg
F3 WELCOME & DISCLAIMER

Disclaimed
WARM-O-RAMA:

SSH, among other.
THA-THANG:
Use of  a deck of cards. Each card represented a different exercise. Pax took turns drawing 1 card. There was then a sprint 50 yards with 15 merkins in between. Exercises consisted of burpees, merkins, squats, lunges, jumpm squats, among others.

MARY:

BBS, among others.
COUNT-OFF & NAME-O-RAMA
Woodpecker, Sleep Number, Too Tall, Crevasse, Topanga, Flobee, Test Tube, Ratio, Choker, Birds are real, Carport, Orange Julius, Beetus (QIC)
CIRCLE OF TRUST/BOM:
Topic was brotherhood.
ANNOUNCEMENTS:
See Slack

PT11s

  • THE SCENE: 
    • 70*F, waxing gibbous, and very dewy.

  • F3 WELCOME & DISCLAIMER

  • WARM-O-RAMA:
    • Deconstructed Bodybuilder
      • 11xIC Squats
      • 11xIC Groiners
      • 11xIC Plank Jacks
      • 11xIC Merkins
      • 11xIC Groiners
      • 11xIC Squats
    • 11xIC Bodybuilders

  • THA-THANG:
    • Egress:
      • Partner up
      • Describe your ideal day
      • Leapfrog to sidewalk
      • Catch me if you can Indian Run to park entrance
      • Wheelbarrow to pavilion
    • Picnic Table 11s:
      • 1x Derkins
      • Team-carry picnic table 200 ft
      • 10x Team-squat picnic table
      • Rinse ‘n repeat 11s style (made it to 7)
    • Ingress:
      • Pick a new partner
      • Describe how you would change the world if you could
      • Wheelbarrow to park entrance
      • Catch me if you can Indian Run to park entrance
      • Leapfrog to STARTEX

  • MARY:
    • 11xIC Catalina Wine Mixers
    • 11xIC Plank Toe Taps
    • 11xIC Flutterkicks

  • COUNT-OFF & NAME-O-RAMA

    • Pre-ruck (4+Cujo): BAM!, Commie, Granola, Woodpecker
    • BC: Bailout, Commie, Croissant, Granola, Gym Shorts, Orange Julius, Ratio, Sleep Number, Steinbrenner, Woodpecker

  • CIRCLE OF TRUST/BOM:
    • Know the difference between compulsion (habit/duty) and recreation (enjoyment/refreshment) and take time to do what makes you new.

  • ANNOUNCEMENTS:
    • F3Memphis 2nd anniversary workout tomorrow at the Mothership.

THE SCENE: Comfortable with no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop and Imperial walker

THA-THANG:
We had a card game with a mixture of Burpees, merkins, squats, and lunges. I took the 2-6 out of the deck to make it a bit harder lol

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
13
CIRCLE OF TRUST/BOM:
Try not to sweat the small stuff or put too much pressure on yourself or others. There is too much in life to be grateful for and life is too short.

MACV – SOG Workout – Shuttle Runs – Walls Sits

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

Insert information about the warmup.
THA-THANG:
MACV – SOG Workout – for time

  • 50 No push up Burpees – Ruck on if going for patch
  • Next 2 rounds of the follow exercises
  • 12 – Ruck or CMU Swings
  • 32 – Merkins
  • 12 – Ruck or CMU Swings
  • 32 – BBSUs

Next – We shuttle runs, split into 2 teams as one PAX carried their Ruck or CMU across the parking lot while the rest of the team lead the rucks over head 2 rounds, 2 rounds of holding plank.

Finally we finished of with wall sits where we partnered up and used each other as the wall. 

MARY:
No time
COUNT-OFF & NAME-O-RAMA
8 – PAX – Sleep Number, Gym Shorts, Carport, Woodpecker, Orange Julius, Miracle Ear, Potter, Croissant
CIRCLE OF TRUST/BOM:
With school starting the routine is chainging, hopefully it’s a smooth transition. But if it’s not, and stress level rise look for ways to help out and lead your family.
MOLESKIN:
I finished the MACV-SOG workout under 19 mins. which I thought was great since if felt like my heart was going to jump out of my chest. 
ANNOUNCEMENTS:
City ruck is tonight. 

2 year anniversary for F3 Memphis is Aug 17th at the Mothership. Try to make plans to attend. If we hit a certian number Soybean will do something. Should be good. 

Suicide Squads

THE SCENE: Not terribly hot, but definitely could not be more humid. Didnt rain but my car started and ended wet.
F3 WELCOME & DISCLAIMER:  So disclaimed
WARM-O-RAMA:

Once around the lot mosey. Little bit forward, little backwards, some side shuffles.

Daisy Pickers 10IC – High Knees 15IC – Wide High Knees 15IC

THA-THANG:
Partner up. One partner doing suicide things, one partner doing the stationary stuff.

Cones set up every two parking spaces, bricks every 4, CMU every 8 as markers. 16 total parking spaces used.

  • Round 1
    • Suicide: Always forward facing run (front run-back pedal) using cones. 5 merkins at every stop with a brick. (5 Wide – 5 Standard – 5 Tight – 5 Diamond).
    • Stationary: Side Straddle Hops (AMRAP)
  • Round 2
    • Suicide: Low side shuffle using cones. 5 merkins at every stop with a brick. (5 Wide – 5 Standard – 5 Tight – 5 Diamond).
    • Stationary: Cross country skiiers (AMRAP)
    • Stretch: Low Side Leans (10IC each side) – LIttle Arm Circles 10IC front and back – Michael Phelps back slap arm swing things (10IC)
  • Round 3
    • Suicide: Bear Crawl Cycle (8 spaces used). Bear crawl to first brick, crawl bear back, right bear crawl to CMU, left bear crawl back.
    • Stationary: Canoe cycle – 10s up, 5s rest. AMRAP.
    • Stretch: Bridge 15s
  • Round 4
    • Suicide: Frog jumps to the CMU and back.
    • Stationary: Chair pose – Warrior III – 5 single leg squats – Half moon pose 10s – Warrior III – Chair pose – Switch legs. AMRAP.

MARY:

  • Thunder Merkins ( Playing Thunderstruck by AC/DC, Merkins on the “Thunder”)
  • “Miracle Ear Crunches” (So named by Carport) – 4 count in cadence – on your back, legs up at 45 degrees. (1) crunch up and touch knees then back to ground – (2) crunch up and touch shins then back to ground – (3) crunch up and touch feet then back to ground – (4) rest and feel the burn.

COUNT-OFF & NAME-O-RAMA

10 PAX, no FNG. Miracle Ear (QIC), Orange Julius, Ratio, Choker, Woodpecker, Carport, Sleep Number, Topanga, Heathen, Flobee.

CIRCLE OF TRUST/BOM:

Sometimes as men, when our M’s have problems, we just want to get in and fix them, but sometimes the best thing we can do is just be supportive and understanding. Just being present and compassionate is oftentimes the best thing you can do to help.

MOLESKIN:

The Side Bear Crawl…..Oh…my…goodness…. These things were TOUGH! Much more so than I gave them credit for when planning. Also, I find that I tend to plan way too much and have to cut stuff on the fly. I dont like having to cut things and it makes me a little sad. The crunches in the Mary were brutal and Im still feeling them as I write this. I think Ill do more of those in future Qs.

ANNOUNCEMENTS:
City Ruck Event coming up, check slack for info.

Route 264

THE SCENE:
July in Memphis; more humid than something really humid.  There was a nice breeze, but not enough of one.  I arrived just as a solo Commie finished his early ruck.

F3 WELCOME & DISCLAIMER:
Welcomed.  Disclaimed.

WARM-O-RAMA:
SSH x20 IC
Daisy Pickers x15 IC
Imperial Walkers x15 IC
Windmills x15 IC
Little Arm Circles x10 IC (each direction)

THA-THANG:
Route 66:  Cones were set out at every-other light pole.  Mosey along the path, stopping at the cones to perform the exercise.  1 rep at the first cone, 2 reps at the second, etc.  Full lap equals 66 reps.  We made four laps, thus Route 264.

Round 1:  Burpees
Round 2:  BBSU
Round 3:  Squats
Round 4:  Merkins

MARY:
Nerp.

COUNT-OFF & NAME-O-RAMA
10 PAX: Choker, Commie, Miracle Ear, Orange Julius, Puddle Jumper, Test Tube, Too Tall, Tree Hugger, Wall Builder, Woodpecker

CIRCLE OF TRUST/BOM:
Inspired by Croissant’s gentle rebuke at the end of Saturday’s Mothership workout, I shared a couple of excerpts from the CANDOR section of the QSource:

An Effective but un-Virtuous Leader keeps the hard Truth from his followers. He justifies his lack of Candor by couching it as a form of protection. He lies (by misrepresentation or omission) to his followers because (he tells himself) they cannot handle the hard Truth. He convinces himself that the Pain and Disruption of knowing the Truth are Hardships that only he can bear, when the reality is that he lacks the strength of character required to deal with other people’s un-Happiness.

Telling the hard Truth is only one half of Candor. The other half is hearing it. For a Leader to be Virtuous, he must be able to handle the Truth. If he can’t, than no one will be willing to tell it to him. Handling hard Truth well requires the discipline over one’s emotions that comes from Preparedness.

MOLESKIN:
Love having consistent double-digit attendance at the Morg again!

ANNOUNCEMENTS:
8/9 – City Ruck Tour – details and registration here.
8/17 – 2nd Anniversary Convergence, 0700-0800 at Mothership

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.

Pickle Relish (Streak Backblast)

THE SCENE: Muggy and warm at the Morg.
F3 WELCOME & DISCLAIMER

Disclaimed
WARM-O-RAMA:

Squats toe raises
             Daisy Pickers
             Side leg stretch
             Arm Circles
            Plank Mercians W/
           Alt. Raises arms/legs
               Low plank
    Flutter Kicks
    Pelvic raises
   
THA-THANG:
Sprint foward (~20 yards)/ run backward
   Hillbilly squats
    Flutter kicks

Mosey to the Veteran’s Memorial

4 cycles 12 reps each:

Dips, Merkins, Pelvic Pushes, Freed Mercuries (Wall Builder). Mosey back to Startex.

MARY:

Pickle pushers, Merkins, Inch worm, Shoulder taps
COUNT-OFF & NAME-O-RAMA
Test Tube, Miracle Ear, Topanga, Woodpecker, Orange Julius, Bootheel, Croissant, Commie, Wall Builder, Potter, The Streak (QIC)
CIRCLE OF TRUST/BOM:
Tough times, push
Tougher times, push harder
Can’t go no more, shove!
Real men do hard things.
Frequent things become easier
Infrequent becomes harder
MOLESKIN:

Agree with Wall Builder: “its been a glorious resurgence at the Morg!”

ANNOUNCEMENTS:

See Slack

NEK 2 of 2

Date: 07/17/2019

AO: Morg

QIC: Tiger Lily

PAX: Boothill, Choker, Flobee, Ice Cube, Miracle Ear, OJ, Pott (FNG), Ratio, Sleep Number, Test Tube, The Streak, Wall builder and Woodpecker

THE SCENE: Beautiful morning once I realized the location had changed. It was great pulling up and Choker saying how glad he was he did the hardest part of this 2 part workout on Monday. I laughed.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
25 SSH IC
20 Imperial Walkers IC
15 Daisy Pickers IC
10 Arm Circles (Forward and Backwards) IC
5 Good Mornings IC

THA-THANG:
Ruck around the parking lot (approximately 1/4 mile)

Round 1:
10 Burpees but instead of jumping pull the bag from the ground to overhead
10 Bear Complex with bag
9 Burpees but instead of jumping pull the bag from the ground to overhead
9 Bear Complex with bag
8 Burpees but instead of jumping pull the bag from the ground to overhead
8 Bear Complex with bag
7 Burpees but instead of jumping pull the bag from the ground to overhead
7 Bear Complex with bag
62 Burpees but instead of jumping pull the bag from the ground to overhead

6 Bear Complex with bag
5 Burpees but instead of jumping pull the bag from the ground to overhead
4 Bear Complex with bag
3 Burpees but instead of jumping pull the bag from the ground to overhead
2 Bear Complex with bag
1 Burpees but instead of jumping pull the bag from the ground to overhead
1 Bear Complex with bag

Ruck around the parking lot (approximately 1/4 mile)

With a 5 min timer complete as many as possible but no more than 50 Burpees jumping laterally over the bag each time OYO

MARY:
Hurricane Hoedown from 1 to 5 before it was 6:15.

COUNT-OFF & NAME-O-RAMA
14 PAX, 1 FNG

CIRCLE OF TRUST/BOM:
Things you do infrequently are hard and stress. Look at Christmas that happens once a year, it is always stressful. Posting can be the same way, but the more frequently you fight the fatsack the easier it will get. Let your brothers know that you are going to post and hold each other accountable. It will get easier and easier to beat the fatsack every day that you post.

MOLESKIN:
Great morning at the Morg. I am sorry I was not able to post there more often with these HIM. This is a great location and the membership is strong there. All the HIMs put in work and I have enjoyed everytime that I am able to post with each of you. Great work pushing hard this morning and look forward to hearing the great things that everyone is doing there.