Ruck Stuff at the Morg

THE SCENE:  Wouldn’t have changed a thing about the weather! YHC arrived in time to Chew the fat a bit with Choker. Not a bad way to kill 10 minutes.

At this point YHC was still on the fence about whether to Q Lucky #7 day 5 or go with  a plan a bit more diabolical. The decision was cemented when Flobee saw the cones set up and immediately started complaining. Thanks for the inspiration, bruh.

Bootheel was a lil late but got there just in time for the good stuff.

F3 WELCOME & DISCLAIMER

Oh fo sho.

WARM-O-RAMA:

  • Soulja Boy Side Shuffle x10IC (FKA 123 Touch the Deck. Name change credd goes to Chioccetti. Thanx, bro. #humbled)
  • SSH x20IC
  • Daisy Pickers x16IC
  • A little chest stretching

THA-THANG:
11’s with rucks.

Movements: Squat Thrust/SSH    MOT: Crabwalk/Beracrawl

1 mile ruck around the park and back to STARTEX. (heh heh heh… Gus.)

MARY:  (All exercises performed with rucks donned or in hand)

  • Absolution x5IC
  • BBSU x10IC
  • Flutter Kicks x20IC

COUNT-OFF & NAME-O-RAMA
Flobee, Orange Julius, The Steak, Bootheel, Mr. Wonderful, Choker, Woodpecker, Soulja Boy

CIRCLE OF TRUST/BOM:
YHC shared a story about dishonesty and forgiveness between myself and my M. Challenge to the PAX: practice honesty and do this marriage thing in a way that honors Christ.

MOLESKIN:
Enjoyed the nostalgia of the stroll through the old Morg this morning. It brought about the reminiscence of the Morn Glory Days. you know, back when we were like 30ish strong and everybody thought we were obnoxious. Good ole days.

ANNOUNCEMENTS:
None

Fun with CMUs

THE SCENE: 42 degrees at the Morg. 
F3 WELCOME & DISCLAIMER

Disclaimed
WARM-O-RAMA:

Daisy Pickers IC 15, Windmills IC 15, Imperial Walkers IC 15, Hillbillies IC 15, Overhead Claps IC 15

THA-THANG:
Mosey Laps

EMOM (Every minute on the minute)

For 15 minutes

 4 Burpees with CMU overhead press. 

Partner exercises

100 Squats, 200 Shoulder Taps, 300 CMU curls. 

Other partner performed suicide sprints.

MARY:

No time.
COUNT-OFF & NAME-O-RAMA
The Streak, Flobee, Commie, O’Reilly, Orange Julius (QIC)
CIRCLE OF TRUST/BOM:
Recently, there was a convergence the Barracks to raise some awareness on mens mental health. The Nantan shared that when he joined F3, things were pretty good in life but he felt there was something missing. YHCs own experience is also similar. Right before joining F3 in 1/8/2018, things were personally going quite well. This included professionally,  in marriage, was doing a lot of studying the word of God and reading tons of commentaries on the Bible and was plugged in to a local church. 

Yet somehow, there was a mental misery present everyday.  There was a significant amount of anxiety, worry and “fretting” over the future. A lot of that improved after joining F3. Posting each morning helped to dispel many fears. The camaraderie got me out of the shell. Sharing each others burdens during COT made me realize I wasn’t alone, nor were my own fears unique. 

Its always a reminder to keep reaching out to our brothers not posting regularly. F3 is more than just a workout. We need our brothers and they need us. 

MOLESKIN:

During coffetteria Flobee gave Commie the impossible task of finding another Commie. 
ANNOUNCEMENTS:
See Slack.

BEARly Alive

THE SCENE: A cool and crisp 54 degrees with a early sunrise beckoning us.
F3 WELCOME & DISCLAIMER

welcomed and disclaimed.
WARM-O-RAMA:

•15 Daisy Pickers IC.

•20 SSH IC.

•15 Hello Dollies IC.

•10 nine count flutter kicks.
THA-THANG:
•Off in the distance sat a pair of cones, 100 meters to be exact but you couldn’t tell, darkness held it’s shroud over us in the early stages of THA-THANG.

•Today’s objective: Bear Crawl the 100 meters a grand total of 16 times, for a mile.

•Execution: Bear Crawl to the cones and back. Every two hundred meters the PAX had to do 5 eight count flutter kicks for their “break” in between “laps.”

•Results: the PAX completed 4-6 laps depending on the person. Except Granola. He did five laps. With a ruck on. Further convincing me that he isn’t as human as His shirtlessness would make you believe.

MARY:
Who is this MARY you speak of?
COUNT-OFF & NAME-O-RAMA
8 PAX joined in what the Morg had to offer today. Below are the names of the HIMs.

Mr. Wonderful, Orange Julias, The Streak, Rabbit, Big Mac, Rosetta Stone, Granola and Commie.
CIRCLE OF TRUST/BOM:
Here is a excerpt from the book

The Travelers Gift by Andy Andrews. This is from pages 165 and 166.

”THE SEVENTH DECISION FOR SUCCESS

I will persist without exception.

Knowing that I have already made changes in my life that will last forever, today I insert the final piece of the puzzle. I possess the greatest power ever bestowed upon mankind, the power of choice. Today, I choose to persist without exception. No longer will I live in a dimension of distraction, my focus blown hither and yon like a leaf on a blustery day. I know the outcome I desire. I hold fast to my dreams. I stay the course. I do not quit.

I will persist without exception. I will continue despite exhaustion.

I acknowledge that most people quit when exhaustion sets in. I am not “most people.” I am stronger than most people. Average people accept exhaustion as a matter of course. I do not. Average people compare themselves with other people. That is why they are average. I compare myself to my potential. I am not average. I see exhaustion as a precursor to victory.

How long must a child try to walk before he actually does so? Do I not have more strength than a child? More understanding? How long must I work to succeed before I actually do so? A child would never ask the question, for the answer does not matter. By persisting without exception, my outcome—my success—is assured. I will persist without exception. I focus on results.”

Proverbs 16:32

”He who is slow to anger is better than the mighty, and he who rules his spirit than he who takes a city.”

he who works on the mind, who constantly persists towards betterment, starting with himself is the one who sets the bar. You can’t get better in any arena without persistence. So today I just want to challenge y’all to persist in your endeavor, to better yourself in your arena. He who rules himself is better than he who takes a city.

MOLESKIN:
The Morg, delivers high octane HIMs, look at Granola for example, and OJ.
ANNOUNCEMENTS:
Go to Rabbits Q at the Mothership tomorrow. Go forth!

Ruck Challenges at the Morg

THE SCENE: Cool, but not too cool. Just right. Like porridge maybe.

F3 WELCOME & DISCLAIMER: Given. Also, “I’m not a professional” was restated a few times.

WARM-O-RAMA:

SSH X 25
Daisy Pickers X 20
Little Arm Circles X 10 and reverse
Calf stretches

THA-THANG:

The Monthly Rucking Challenge this month is called Lucky Number 7. We did the first of the 7 sets. See details on the GORUCK site.

Ruck 1 mile
10 sets:
10 Ruck squats
10 Ruck pushups (aka Merkins)
10 Russian Twists (aka American Hammers)

We would ruck .10 miles around the parking lot and then stop and do a set. Rinse and repeat until we hit 10 sets.

Wall Builder, Choker, Flobee, Orange Julius, The Streak and even Big Mac (FNG) all took turns leading some of the sets.

MARY:

Choker led us in ABCs.

COUNT-OFF & NAME-O-RAMA

Orange Julius, The Streak, Choker, Flobee, Mr. Wonderful, Slots, Big Mac (FNG), Wall Builder

CIRCLE OF TRUST/BOM:

I’ve been doing F3 for just over a year now (first day was 4/2/2018), so I thought I’d share some reflections on a year of F3… first off, I’m in far better shape now than I was… but I’m not at the front of the group by any means. And that’s okay.

Because the second F has been an incredible benefit – fellowship. I’ve got a group of men that I can come to that routinely push me to do better, in all aspects of life. Thank you for that.

While I’m talking about fellowship, I have to also reflect on the third F – Faith. Something that has really struck me is the intersection of fellowship and faith. I’ve been incredibly grateful for seeing how the F3 community puts their faith to practice. Even if I’m not able to participate in an activity, this group is actively bettering their community, too. Whether it is cleaning up someone’s house, volunteering to paint or clean, or whatever, that is just the type of men that I see in F3.

So thank you for putting your faith into practice and also for encouraging me and helping me to grow both spiritually and physically.

MOLESKIN:

I wanted to give some of the PAX the opportunity to lead part of the workout and they did a great job… what I didn’t expect was that even our FNG would be willing to step up and lead. And he did great!

ANNOUNCEMENTS:

nada

Morg Monday Merkins

THE SCENE: Mid 30ish windy and cool morning.
F3 WELCOME & DISCLAIMER Done.
WARM-O-RAMA:

Daisy Pickers IC 15, Windmills IC 15, Imperial Walkers IC 15, Hillbillies IC 15, Overhead Claps

THA-THANG:

Merkins 10, Wide-arm merkins 10, Diamond Merkins 10, Uneven merkins on the curb 10 left and 10 right.

Rinse and repeat x 2

11s   Squats/BBS.

Bear crawl/crab walk

Lunge walk/back pedals

MARY:

WWI situps, LBCs, Hello Dollies, Freddie Mercuries, Flutter Kicks (Commie)
COUNT-OFF & NAME-O-RAMA
Choker, Wall Builder, Flobee, Commie, O’Reilly, The Streak, Woodpecker, Orange Julius (QIC)
CIRCLE OF TRUST/BOM:

My Utmost for His Highest-Oswald Chambers

March 27

Compare this week in your spiritual life with the same week last year to see how God has called you to a higher level. We have all been brought to see from a higher viewpoint. Never allow God to show you a truth which you do not instantly begin to live up to, applying it to your life. Always work through it, staying in its light.
Your growth in grace is not measured by the fact that you haven’t turned back, but that you have an insight and understanding into where you are spiritually. Have you heard God say, “Come up higher,” not audibly on the outer level, but to the innermost part of your character?
“Shall I hide from Abraham what I am doing…?” (Genesis 18:17). God has to hide from us what He does, until, due to the growth of our personal character, we get to the level where He is then able to reveal it.

MOLESKIN:

ANNOUNCEMENTS:
See Slack.

Hard Things Got Did.

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THE SCENE: A scosche colder than YHC spected. Arrived just in time to fist bump The Streak on his way out because, in his own words, his “feelings weren’t working” or something like that.

F3 WELCOME & DISCLAIMER

I’m sure I said some stuff about that.

WARM-O-RAMA:

  • Quick Feet/High Knees
  • 123 TDD x10IC
  • ISW x10IC
  • Large Arm Circles x10IC F&R
  • Daisy Pickers x10IC
  • Quad Stretch

THA-THANG:
PAX partnered up and traveled over to the lil baby parking lot as described below:

  • Wheelbarrow to first light post and do 10 high knees jumps.
  • Wheelbarrow to next light post and do 10 jump lunges.
  • Crabwalk to next light. 10 high knee jumps.
  • Duckwalk/10 jump lunges
  • Bearcrawl/10 high knee jumps
  • Arrive at destination

Dora 123 using 150 Squats, 150 BBSU, and 150 Flutter Kicks. Partner travels 40 yards to guard rail and knocks out 10 Derkins.

140 yard sprint further up the back road to establish plenty of distance for an Indian run back to startex.

Orange Julius SMOKED YHC on the sprint. TCLAPS, homey.

MARY:

  • Hello Dollys
  • Flutter Kicks
  • V-ups

COUNT-OFF & NAME-O-RAMA
Orange Julias, Sleep Number, Wall Builder, Woodpecker, Jasmine, Soulja Boy (QIC)

CIRCLE OF TRUST/BOM:

James 5:12
But above all, my brothers, do not swear, either by heaven or by earth or by any other oath, but let your yes be yes and your no be no, so that you may not fall under condemnation.

A staple mantra in YHC’s household is “Say what you mean and mean what you say”.

Why is it so difficult for us to simply say yes or no? Perhaps because we like the ambiguity of not having to follow through with what we say. Or maybe because its easier to put off a tough decision for a later time. We may flirt with tendencies towards deceitfulness and not want others to know our true intentions.

Whatever the reason, God expects His children to be clear cut with their words. We aren’t to wade in the subtle grey areas of ambiguity with our words. Rather we are to be people who speak plainly, clearly, and truthfully so that we aren’t condemned by our own words, so we don’t mislead others, and so that we speak truth into other peoples lives.

Prayed for baby Shepherd’s recover as well as strength and comfort for mommy and daddy.

MOLESKIN:
Sorry I had your compressor and nail gun so long, Woodpecker.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Streaking at the Morg

THE SCENE:
40 degrees and clear

F3 WELCOME & DISCLAIMER:
Done

WARM-O-RAMA:
20 SSH
20 Imperial Walkers
10 Squats
10 Sumo Squats

THA-THANG:
Thang 1:
Mosey to Veterans Memorial
20 Merkins
20 Box Cutters
20 Pickle Pushers
20 Dips on benches

Thang 2:
Mosey back to Start
Pass the Potatoes:  PAX got in a circle facing outwards.  Every other person had a tater (CMU).  Taters were passed clockwise for several rounds and then counterclockwise for several rounds.
Pass It High, Pass It Low:  Circle was spread out a bit and PAX faced inwards.  Each PAX had a CMU on their left.  Pick it up, raise it overhead, put it down on the right.  Pick it back up, over your head, back down on the left.  Rinse and repeat several times.

Thang 3:
20 Merkins
20 Box Cutters
20 Pickle Pushers
Sprint to end of parking lot.  Run backwards back to Start.  Early finishers do burpees until all in.

Rinse and Repeat Thang 3
Rinse and Repeat Thang 1
Rinse and Repeat Thang 2
Rinse and Repeat Thang 3

MARY:
10 Merkins
10 Pickle Pushers
10 Baby Makers

COUNT-OFF & NAME-O-RAMA
7 PAX:  Choker, Commie, Granola, Laettner, The Streak, Wall Builder, Woodpecker

CIRCLE OF TRUST/BOM:
The only thing more indecisive than a squirrel in the middle of the street is a Christian man, sometimes.   Temptation is the middle of the street.  Stay out of the street.

MOLESKIN:

ANNOUNCEMENTS:
None

The (suic)Ides of March

THE SCENE:
Absolutely perfect conditions.  45ish degrees, clear skies, dry ground.  Just what I needed to start this week off right.  Today’s playlist.

F3 WELCOME & DISCLAIMER
x2

WARM-O-RAMA:

SSH x51 IC
Windmills x15 IC
Daisy Pickers x15 IC
Imperial Walkers x15 IC
Arm Circles x10 IC each direction

Mosey to smooth area of parking lot.

THA-THANG:
Suicide the First:  Bearway to Heaven
Bear Crawl increasing lengths while doing decreasing sets of burpees.  Try to complete the circuit before the end of “Stairway to Heaven”.

Bear crawl the width of 1 parking space and back.  7 burpees.
Bear crawl the width of 2 parking spaces and back.  6 burpees.

Bear crawl the width of 7 parking spaces and back.  1 burpee.

Suicide the Second:  Doracides

Partner up and complete the following as a team:  100 merkins, 200 BBSU, 300 squats, 400 flutter kicks.  P1 performs the exercise while P2 runs a merkin suicide.  3 cones were set out with 5 parking spaces between each.  P2 runs to first cone, performs 1 merkin, returns to start.  Runs to 2nd cone, 2 merkins, returns to start.  Runs to 3rd cone, 3 merkins, returns to start.  Flapjack with P1.

Mosey back to STARTEX.

MARY:
ABCs IC

COUNT-OFF & NAME-O-RAMA
8 PAX:  Choker (QIC), Commie, Orange Julius, Prairie Dog, Sleep Number, The Streak, Wall Builder, Woodpecker

CIRCLE OF TRUST/BOM:
We all know the DRP means that you have to stay consistent in order to Accelerate your fitness.  The other areas in your life need consistency as well, including your relationship with your M.  If things are going well, that doesn’t mean you can take your foot off the gas and coast along forever – if you aren’t Accelerating, you’re decelerating.

MOLESKIN:
Kotters to Sleep Number and The Streak, back after their vacations.

ANNOUNCEMENTS:
Please pray for baby Shep.

Morg Merkin Mosey

THE SCENE: Crisp and cool. Thankfully, not raining.
F3 WELCOME & DISCLAIMER Disclaimed

WARM-O-RAMA:
Imperial walker 15 IC, Hillbillies 15 IC, Overhead claps 15 IC, Daisy Pickers 15 IC
THA-THANG:
5 Merkins, mosey, 10 merkins, mosey, 15 merkins, mosey, 20 merkins, mosey, 25 merkins.

Cycle of 20 dips, 15 Carolina Dry docks, 15 dips, 10 burpees OYO.

25 Squats, mosey, 20 Squats, mosey, 15 Squats, mosey, 10 Squats, mosey, 5 Squats, mosey.

MARY:
BBS IC 15, WWI Situps IC 15, 4-Count Flutter Kicks (Commie), 60 Second Plank.
COUNT-OFF & NAME-O-RAMA
Woodpecker, Commie, The Streak, Jasmine, Wallbuilder, Orange Julius (QIC)
CIRCLE OF TRUST/BOM:

Adapted from Future Grace by John Piper:

The point is that prayer is the way to find future grace for a well-timed help. This grace always arrives from the “throne of grace” on time. The phrase,  “throne of grace” means that future grace comes from the King of the Universe who sets the times by his own authority (Acts 1:8). His timing is perfect, but it is rarely ours: “For a thousand years in [his] sight are like yesterday when it passes by” (Psalm 31:15). When we wonder about the timing of future grace, we must think on the “throne of grace.” Nothing can hinder God’s plan to send grace when it will be best for us. Future grace is always well-timed.

MOLESKIN:

Kotters to Jasmine!
ANNOUNCEMENTS:
N/A

THAT’S NO MOON!

THE SCENE:  Clear and 49 degrees
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:

  • SSH – IC
  • Arm openers – IC
  • Arm circles – IC
  • Daisy Picker – IC
  • Baba ‘O’Riley’ 😉 (Five minutes of Imperial Walkers set to the song, Baba O’Reilly by The Who.)

THA-THANG:

  • Death Star – 30 Merkins at each designated point, set in shape of star, 300 in total.
  • One Round of:
    • 10 get ups – 10 jump squats – 10 big boy sit ups – 10 mountain climbers

MARY:

  • Flutter Kick
  • The Hundred

COUNT-OFF & NAME-O-RAMA
4 PAX = Phat Pat, Spellcheck, BAM, O’Reilly
CIRCLE OF TRUST/BOM:
Make continuing education apart of your budget.  This doesn’t have to be much, like F3 it could even be at no monetary cost. However, this will force you to get better, and thus inspire you to help others do the same. (plus it’s always fun to go to a conference, or get a magazine in the mail every now and then as well.)

  • Prayers were lifted up for Phat-Pat’s church family, and Spellchecks coworkers dad.

MOLESKIN:
None
ANNOUNCEMENTS:
None