Proper Squat Form

THE SCENE: an imperfect 75° with an inconsistent breeze and an off-key cacophony of cicadas

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-5 burpees because it was warm
20 SSH
-5 burpees because the counting sucked
15 Imperial Walkers
-5 burpees because nobody’s elbows actually touched their knees
20 Daisy Pickers
-5 Burpees because somebody wasn’t standing all the way up

THA-THANG:
Nobody does squats the right way except Gus and Nature Boy so we go’n work on it
15 toilet seat squats on yer CMU
-10 Baby Makers
20 CMU thrusters
-10 Supermans (lay on yer gut, bring elbows and knees off the ground, and your hands a feet y’lazy bums)
10 pistol squats (5 each leg)

Mosey – 5 burpees to let the 6 catch up: TCLAPS Choker for being a decent AOQ – excused from burpees
Mosey some more

10 Minute Drill (a la Gepetto)
Every minute for 10 minutes
-10 BBS
-5 Merkins
-10 Squats with perfect form

(time to climb into your head and embrace the suck, tunes assisting)
Q was sneaky and used the SUCK to trick EVERYONE, even himself

1 EXTRA ROUND!
-10BBS
-10 Merkins
-10 Squats

Mosey – 5 burpees because when the Q was young, they did this in the SNOW!
Mosey some more

It wouldn’t be a Hitch-Q without some sprints!
Sprint 30 yds – 10 Merkins (The Q did Chauffeur’s Merkins because he beat the Q sprinting, that young man has some potential)
Sprint 30 yds – 10 Merkins
Sprint 30 yds – 10 Merkins
Sprint 30 yds – 10 SQUATS!

MARY:
6 inches until the Q was done
30 Hello Dolly’s because everyone seemed to think the Q would stop at 20
20 WWI Sit-ups because they were real men, and they did what they did without Brooks running shoes and fancy socks
30 Seconds Plank Q allowed each PAX chose high or low plank individually ::menacing chuckle::
30 MORE SECONDS OF PLANK this time PAX had to switch to the other plank ::bwahahaha::
10 Aw Yeahs courtesy of Choker, because a true Q always pays his respects to another mans AO

COUNT-OFF & NAME-O-RAMA
10 PAX (0 FNGs were brave enough to taste what Old Man Hitch cooked up)
Woodpecker, Choker, Carport, Casio, Commie, Flobee, Orange Julius, Gilligan, The Chauffeur

CIRCLE OF TRUST/BOM:
The Q made note of the importance of brotherhood. We married men have plenty of opportunities for to commune with our families but at times we can forget that community among men doing hard things is different. While fixing the sink, helping with homework, and leading your family is a calling, we miss out on the encouragement of our Brothers and at times, and sometimes more importantly, their admonishing.
When life sucks Brothers remind us that we are not alone. They laugh and cry with us. Pray for and with us. But the best part is, when the devil closes in and convinces us that “life is hard, you can take a break,” Brothers get in your face and tell you to get up, the harvest is plenty but the workers are few.
Life is hard, let’s do it together.

MOLESKIN:
The Chauffeur is fast, but the Q is still faster. The Morg was nice, but I wonder if any Morglians would hang with the Inner Loopers. Hmmm. Also man, I wonder what Phat Pat was doing while we were doing pistol squats…

Good work boys. Thanks for letting me play my music.

ANNOUNCEMENTS:
GrowRuck12 needs more mans.

An Easy Day Provides No Room For Growth

THE SCENE: Another beautiful mosquito filled Gloom….
F3 WELCOME & DISCLAIMER: 

Everyone was disclaimed

WARM-O-RAMA:

RUCK OFF

  • 25 SSH
  • 20 Daisy Pickers
  • 2 min BBS

RUCK ON

  • 2 min Mirks hand release

Mosey to Field with selected Coupons

THA-THANG:

  1. A.M.R.A.P.
    • 15 min ( During routine 1 HIM broke off and pulled tire 75 yrds Down and Back)
      • 10 body builders with press
      • 15 Squat thrusters
      • 20 overhead press
      • 50 yards out and back with Coupon
  2. A.M.R.A.P.
    • 15 min ( During routine 1 HIM broke off and pulled tire 75 yrds Down and Back)
      • 10 burpee arm release
      • Lunges 10 out 10 back with Coupn
      •  Coupon Drag bear crawl 20 out 20 back
  3. A.M.R.A.P.
    • 50 CMU Curls
    • 20 Flutter Kicks
    • 10 Mercins hand release pull through
    • 20 Flutter Kicks
    • 50 Over Head Press 

***Pax rotated Coupons once one rep with Tire was complete

MARY:

Ring of Fire ( 2 rings completed)

  • Shoulder taps
  • Mountain climbers

COUNT-OFF & NAME-O-RAMA
5 PAX (0 FNG)
CIRCLE OF TRUST/BOM:

Each and every day you should be purposely exposing yourself to difficult, uncomfortable situations – you should be forcing yourself to think outside the box to overcome obstacles. An easy day provides no room for growth, however for the average man is not looking for a fulfilled life and will opt for an easy day. Hungry men take the beaten path and endure struggle after struggle on purpose to obtain the strength, grit and skills necessary to perform their job as effectively as possible.

MOLESKIN:
An Easy Day Provides No Room For Growth
ANNOUNCEMENTS:
City Ruck, Grow Ruck……

BruceRuck at The Morg

THE SCENE: Rainy, humid 75F

F3 WELCOME & DISCLAIMER

Given and disclaimed. PAX were warned and prepped the night before.

WARM-O-RAMA:
YHC opened with a gear check. Missing pieces of gear incurred 5 penalty burpees into overhead presses with rucks on. 15 penalties were incurred and paid.

THA-THANG:
YHC asked PAX to select a time it would take to Ruck around Park (~1.5 Miles). PAX chose 16 minutes). YHC gave them an 80lb sandbag, 60lb sandbag, and 30lb sandbag. PAX practiced “Reach” and handing off sandbags. PAX finished in the rain at 15:37, but did 10 8-Count bodybuilders as punishment anyways.

PAX rucked to field and partnered up. PAX performed the Jerome GRT workout below: 

Partner not performing workout was alternating between Big Boy Sit-ups and Merkins.

MARY:
Ruck to Shoestring x 15 IC

American Hammer with Ruck x 15 IC

Flutter Kick x 25 IC

COUNT-OFF & NAME-O-RAMA
5 PAX (no FNGs): Bruce, Choker, Sleep Number, Woodpecker, and Orange Julius

CIRCLE OF TRUST/BOM:
YHC expresses importance of packing essentials: 2 = 1, 1 = 0. The person to your right or left may need you or assistance. YHC briefly discussed GrowRuck and the upcoming Sim.

MOLESKIN:
PAX got introduced to partner carries with rucks. It ain’t easy. PAX did well.

ANNOUNCEMENTS:
Ruck Sim at 3am Satursay

Ruck Club Callout at 8pm

City Ruck Tour 8/10

GrowRuck 9/21 – 9/23

Suicide B.O.M.B.S at the Morg

THE SCENE:
The Morg. The Gloom. KotB day. No better time than right now.

F3 WELCOME & DISCLAIMER
Pax welcomed.  Mission statement recited.  Disclaimer disclaimed.

WARM-O-RAMA:

SSH x20.  Knowing what was ahead, I opted to skip the “IC/Silent with penalties” routine.

Windmills x15 IC
Imperial Walkers x15 IC
Daisy Pickers x15 IC
Little Baby Arm Circles x10 IC (each direction)

The Phat Patmobile rolled up midway through the arm circles.  He stopped at the edge of the parking lot and tried to EH a civilian with partial success; the guy had just finished his workout out for today, but said he’d meet us on Wednesday.  Time will tell if that was an HC or just his way to get the bearded millennial out of his face.  With EHing complete, PhP ambled over to the circle on his bajankety hips.

Capri Lap around parking lot, and to the big field.

THA-THANG:
PAX were instructed to partner up.  Because we had a couple FNGs, I took a minute to explain how B.O.M.B.S. works.  Partner 1 performs an exercise while Partner 2 runs to a designated point and back.  Flapjack and continue with Partner 2 continuing the count until all reps of all exercises are completed.

Then I gave the PAX the good news and the bad news.  The good news was that we were not going to do B.O.M.B.S. this morning.  The bad news was that we were going to do Suicide B.O.M.B.S.  I had arrived early and set out cones at 15, 30, and 45 yards.  Instead of running to a designated point and back, the runner had to do burpee suicides.

Running partner:
Run to cone 1 and do 1 burpee.  Run back to start point.
Run to cone 2 and do 2 burpees. Run back to start point.
Run to cone 3 and do 3 burpees. Run back to start point.
Flapjack with partner.

Exercising partner:
50 Burpees
100 Overhead Claps
150 Merkins
200 Big Boy Situps
250 Squats

MARY:
We circled up with about 5 minutes remaining.  I told everybody to get on their 6 and was all set to start with some flutter kicks, but then I heard Zima say “At least you don’t have your bluetooth speaker.”  So I pulled out my phone, cranked it up to barely audible, and we finished the day with Thunderstruck.

COUNT-OFF & NAME-O-RAMA
23 (2 FNG):  Animal, Bootheel, Carport, Casio (FNG), Choker (QIC), Flobee, G-String, Gilligan, Green Monster, Imposter, Jasmine, Maverick (FNG), Orange Julius, Phat Pat, Puck, Red Roofer, Sleep Number, Slots, Sundial, UFO, Wall Builder, Woodpecker, Zima

CIRCLE OF TRUST/BOM:
This week’s QSource is on Candor.  When I started reading the article, I expected it to be about speaking difficult truths to people.  And it is, but there’s another component to it that I was not expecting/had not considered.

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.
A Virtuous Leader ensures that he will hear the hard Truth through forceful engagement with the Members of his Organization. The normal approach to engagement is to have an open-door policy and be receptive to people when they want to talk. That’s nice in theory, but way too passive in practice. Open doors and smiley faces won’t get people to spill the beans on things that scare or embarrass them. A Leader committed to getting the hard Truth knows that he will have to seek it aggressively and deal with it maturely when he finds it.

I encouraged the PAX to be the kind of person whose kids/employees/etc. can feel comfortable coming to with things that are difficult to say.

MOLESKIN:
Kotters to Red Roofer and Imposter!

There was some mumblechatter about Maverick being too good of a name for an FNG.  But when a 64 year old (RESPECT RESPECT) former F-16 pilot posts, you name him Maverick.

ANNOUNCEMENTS:
City Ruck Tour this Friday night
GrowRuck September 21-23

Rucking along the Morg path with CMUs

THE SCENE: It was very pleasant
F3 WELCOME & DISCLAIMER: 

WELCOME

Welcome to F3:  I am Rabbit your Q for today.

DISCLAIMER

  1. I am not a professional
  2. You are participating at your own risk
  3. You are responsible for your own wellbeing
  4. You are here voluntarily, and you are not paying to be here
  5. Know your limits and do the best you can, all exercises can be modified and are only suggestions.

MISSION

Plant, grow and serve small workout groups for men for the invigoration of male community leadership

PRINCIPLES

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  5. End with a Circle of Trust

 

WARM-O-RAMA:

RUCKS UP

Imperial Walkers clockwise x 20 IC – thanks O.P.

Hillbillies counter clockwise x 20 IC – thanks O.P.

Prisoner Squats x 20 IC

Merkins x 10 IC

 RUCKS OFF

Overhead Press x 15 IC

Ruck Swings x 10 IC

Overhead Press x 15 IC

Ruck Swings x 10 IC

We did more Squats (40 IC) while waiting for Woodpecker to retrieve his extra ruck because Gilligan arrived late and either didn’t know it was a ruck workout or doesn’t own a ruck…….either way it took a long, long time for Woodpecker to get to his car, retrieve the ruck and get back and he was in no hurry either

 

THA-THANG:
Grab your CMU and let’s RUCK.  We rucked around the park to Bartlett Blvd. and back.  

We stopped whenever YHC felt like it and did some short beatdowns with rucks on for example:   (we did A LOT of squats)

  • Squats x 20 IC
  • Merkins x 10 IC (real crowd pleaser)
  • Squats x 20 IC
  • Merkins x 10 IC

 

  • Derkins x 10 IC
  • Dips x 10 IC
  • Squats x 20 IC
  • Merkins x 10 IC
  • CMU curls x 10 IC

YHC lost track of how many times we stopped but it was at least 5 I think.  We got back near startex too soon so we rucked around some more until it was time for……….

MARY:

RUCKS UP

  • Flutter Kicks x 20 IC
  • Freddie Mercurys x 20 IC
  • Big Boy Situps x 20 IC

Dealers Choice:

  • Aw Yeahs x 10 IC each side led by Choker (my first time to experience these lovelies)  (RUCKS OFF)
  • WWI Situps x 20 IC led by Woodpecker (RUCKS OFF)
  • Pickle Pounders x 10 IC led by Sleep Number (RUCKS ON)Baby Makers x 10 IC led by Rabbit (RUCKS ON)
  • Dying Cockroach x 10 IC led by Orange Julius (RUCKS OFF)

COUNT-OFF & NAME-O-RAMA
7 PAX (Choker, Orange Julius, Roomba, Gilligan, Sleep Number, Woodpecker, Rabbit) 0 FNG

CIRCLE OF TRUST/BOM:
From QSource (edited)   Love the last statement (denoted in RED)

VISION (Q3.4)

Recognizing Advantage And The Movement Required To Achieve It

Through Vision, the Effective Leader charts his Group’s pathway forward

Vision is the first of the four Leadership Skills, the capabilities of Effective Leadership. Together, the Leadership Skills of Vision, Articulation, Persuasion and Exhortation define what a Leader does to Influence Movement to Advantage.

Vision is the ability to recognize Advantage and the Movement required achieve it. Advantage is a superior circumstance on the path toward the Group’s Articulated Purpose, which is its primary Advantage sought—it’s reason to be. Movement toward the Articulated Purpose is accomplished through a series of Waypoints, which are the stepping stones along the path toward Advantage.

.

Some Visions are bigger than others

A Leader’s Vision is unique to him.

Unique can mean nothing more than a small change required to build the slightly better mousetrap, something incrementally different and better than the Status Quo.

Most Movements are built upon a series of incremental changes within a metamorphosis so slow that it would take time-lapse photography for the human eye to discern it.

Vision is a Skill possessed by every person

Man alone among sentient beasts can reason. While our individual natures and nurtures connect each of us in varying degrees to the perceived safety and comfort of our own Status Quo, we all nonetheless are able to Visualize something different, some better Outcome that is unique to our perception. To be incapable of that is to be not-human.

To Lead Right, a man must first Get Right and then Live Right. Then, and only then, can he capture his Vision to the Advantage of his Community.

MOLESKIN:
First Ruck Q at the Morg  – great group of Ruckers out there took the DRP and did some work this morning.

ANNOUNCEMENTS:

  • City Ruck – August 10
  • GrowRuck September 21-23 (only 15 spots left)
  • Prayers for Sanner, O Positive and Cowbell

Bear Crawl / Merkin (HR) Iron PAX Challenge Week 1 Preseason

THE SCENE: First time in a while it’s been under 70 in the Gloom…niiiice

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Various

THA-THANG:
Iron PAX Challenge (Pre-Season)

  • 25 hand release merkins + 100 yard bear crawl + 25 hand release merkins + 100 yard bear crawl (total 50 HR Merkins/200 yd Bear Crawl)
  • PAX who finished early were lead in MARY by Orange Julius
  • 11’s Merkin + BBSU

COUNT-OFF & NAME-O-RAMA
10 Morg PAX | No FNG’s

CIRCLE OF TRUST/BOM:
“Love the Lord your God with all of your mind….”

The more you know…the more you see. Be a reader as a means to raise your capacity for appreciation of God’s Word and World.

MOLESKIN:
Wall-Builder is a straight beast for finishing that challenge–TCLAPS.

A Monday Morg Beatdown

THE SCENE:   A calm cool morning.

F3 WELCOME & DISCLAIMER:   
Disclaimer provided.

WARM-O-RAMA:
Side Straddle Hops x 20
Imperial Walkers x 20
Arm Circles x 20 (forward and reverse)

THA-THANG:
PAX moseyed to the pavilion.
QIC instructed PAX to gather (4 to 5) around each picnic table.
Shoulder lifts with the picnic tables x 25
Big Boy Situps x 25
Carolina Dry Docks x 25
Moseyed a few hundred yards to a parking lot
Merkins x 25
Flutter Kicks x 25
QIC instructed PAX to find a spot on a nearby fence
Derkins x 25
Moseyed a few hundred yards to another parking lot
Dips on the curb x 25
Crunches x 25
Diamond Merkins x 15
Moseyed back to Stardex
Monkey Humpers x 25
Reverse Crunches x 25
Squats x 25
Moseyed to Pavilion
Calf raises x 75 (toes pointed straight, toes pointed inward, toes pointed outward)
Shoulder Taps x 25
Lunges x 25
PAX moseyed to the field between Stardex and the pavilion.  Two trash cans were positioned approximately 50 yards apart.  11s until time ran out; ankle touches on at one end and Burpees on the other.

MARY:
No Mary

COUNT-OFF & NAME-O-RAMA
19 PAX (1 FNG – UFO)

CIRCLE OF TRUST/BOM:
QIC shared something learned from a recent study of Romans; God is relational; he wants to have a relationship with us.  He also intends for us to be relational; we alone do not have all the answers.  We must rely on God and each other; F3 is an important part of building relationships.

MOLESKIN:
None

ANNOUNCEMENTS:
Choker made some announcements about upcoming events.

Tender Cinders

THE SCENE: Weather was there
WARM-O-RAMA:
SSH IC x 20
Windmill IC x 20
Daisy Pickers IC x 15
Sideways Daisy Pickers IC x 15
Arm Circles IC x 20

THA-THANG:

Short Mosey over to the field. Planted two flags approximately 60 yards apart. PAX partnered up. We went back and forth between the flags.

First, all PAX bear crawl dragging a cmu. At the flag, partners did 50 combined cmu curls.
Bear crawl with cmu back. Plank until all in.

Partner carry to the flag, 50 merkins
Partner carry back, squats until all in

Wheelbarrow to the flag, 50 big boy sit ups
Wheelbarrow back, flutterkicks until all in

CMU chest throw, step up to cmu and do 5 merkins, repeats. 50 burpees.
CMU chest throw back, cmu shoulder press until all in.

The cmu throw has been included in several previous routines at the morg. Usually we’ll have one or two cmu casualties, so I carried an extra to the field just in case we needed it. Today one broke on the first toss, so they grabbed the spare. Another one broke on the second toss, so I ran to get the last extra out of my car. When I was running back to the field I saw another one die. It was as if the PAX all new what was coming next, and were determined to get out of it by destroying all the coupons. I was confused at first, but then recalled memories of previous times this had been done. It was mostly memorable because with each throw, the cmu would splash down, sending mud flying on any PAX that decided to get a few steps ahead. I trail of nice divots was left behind each of us. Today, however, the ground was less forgiving. At this point I think 5 of 14 cmu’s were still intact.

For the next part, PAX were instructed to hold their coupons with arms extended above their heads. They were to walk together to the gazebo across the park and back. All PAX would be penalized with body builders according to the number of times that a coupon was lowered to the head. In hindsight, this was much harder than I thought. Probably not best to do it immediately after AMRAP shoulder presses. The short story is that nobody made it all the way back. So we all did 30 8-count Body Builders IC.

Cobains to whoever shows up to empty the trash and finds a couple hundred pounds of concrete fragments in there.  Hope they double bagged it.

MARY:

Ring of Fire – All plank while each PAX did 5 merkins
Flutterkick x 25
American Hammers x 25

That was all I had planned, so for the last 19 seconds we did stargazers.

COUNT-OFF & NAME-O-RAMA
Woodpecker, Part Timer, Gilligan, Choker, Wall Builder, Phat Pat, Orange Julius, Soulja Boy, Sleep Number, Carport, Giant, Flobee
CIRCLE OF TRUST/BOM:
I was recently reading a book about forests called “Forestry.” I was particularly instigued by a part about the structures that carry water up and through trees. Mainly how it differs between softwoods and hardwoods. It got me thinking about how aspects of nature get more amazing the more I learn about them, specifically the details of how things work. The more I understand, the more I’m able to see God’s hand as the designer and creator.  It reminded me of a phrase in a novel called “The Man who was Thursday.” It’s about a council of anarchists. In one of their debates, one uses the phrase “Chaos is dull.” To me, that speaks to the concept of beauty in the way God as intricately designed every aspect of this world and of us. Later in the book, the theme moves from anarchy in poetry and politics into anarchy in existence and creation. There is a scene where some of the characters are trying to capture the head of the anarchist council. They find out that he is going to be at a costume party, so they attend, thinking their disguises will allow they to get close to him. It turns out that the costumes they wear do not hide them, but reveal what their true identity is. Similarly, readers can be left with the idea that creation is not God, but it is like a mask that reveals him. One can look out over a mountain range, an ocean, or a starry sky, be in awe of it’s size, and be reminded of God’s vast love for all of us. The challenge is to find time immersed in nature, growing in appreciation and understanding of details of how He made it, to be reminded of his specific and intimate love for each of us.

MOLESKIN:

Image result for mole

Dora at the Morg

  1. THE SCENE: 75 degrees and worderful for a workout today.
    F3 WELCOME & DISCLAIMER: 

Welcome my name is Sleep Number I’ll be your Q for the next 45 mins  I am not a professional, I am not being paid to be here. You are not paying to be here. We are here to workout and grow and get stronger together. Push yourself but don’t hurt yourself. You know your body better than anyone else so modify when necessary.

WARM-O-RAMA:

SSH x10 IC

Imperial Walkers x 15 IC

Little Arm Circles x 10 IC (forwards and backwards)

Daisy Pickers x 10 IC

Short mosey over to the adjacent field

THA-THANG:

Since this was my VQ YHC wanted to keep things simple with DORA 1-2-3, with a little twist. PAXs partnered up in teams of 2 for a combined count of 100 merkins, 200 BB Sit-ups, finishing with 300 squats.

While one performed the exercise the other ran 35 yards and performed an exercise. 5 SSH during merkins, 3 imperial walkers during sit ups, and 1 burpee during squats. As teams finished they would help out others until we were all in. 

Once all in PAXs held high plank for a 60 sec count followed by a recover 10 second count. PAXs moseyed to the pavilion where we all did a 60 sec wall sit against the beams. Dips x 15 IC, Wall Sit for 60 sec, Dips x 10 IC, Durkins x 10 IC. Mosey back to the field. Lunge walk 35 yards. Right side slide shuffle 35 yards, Left side shuffle 35 yards. Mosey back to the flags for Mary

MARY:
LBC x 25 IC

Hold feet 6in off ground for a 60 count

Pickle Pounders x 20 IC (No eye contact)

Dealers Choice (Choker) Oh Yeahs x 10 IC (each side)
COUNT-OFF & NAME-O-RAMA
14 PAXs (2 – FNG Sundial, Gilligan)  Phat Pat, Woodpecker, Carport, Choker, G-String, Giant, Wall Builder, Bootheel, Orange Julius, Flowbee, Cheesesteak, Sleep Number
CIRCLE OF TRUST/BOM:

F3 has been a wonderful opportunity for me to grow and to get to know other men in my community. My focus today was on the 3rd F of F3. Its great to get in the physical exercise but we need to be putting in the time with our Heavenly Father. Not only do we need to spend time with HIM and in HIS WORD, we need to be spending time with other, either being discipled or descipling others while being accountable to each other. Find someone who you can trust, share life with them and work on a relationship that will help both of you grow closer to God.

Mentioned Faithwalk Mid South this September. www.faithwalkmidsouth.org. Go check out the website. It was a life changing experience for me. Contact me if you would like more info or if you have questions.
MOLESKIN:
The Dora 1-2-3 was one of the first workout routines I did when joining F3 and I wanted to see how YHC would fair after being in F3 for 5 months.  It was much better than the first time for sure.
ANNOUNCEMENTS:

GrowRuck is coming get your deposit in by Aug 1.

A Sim to prep for GrowRuck this Saturday. Watch for announcements on Slack.

MorgRuck Destruction

THE SCENE: 77 degrees and humid as death

F3 WELCOME & DISCLAIMER
Pax were welcomed and then given the disclaimer that YHC would make this feel as much as a GORUCK event as possible in one hour.  YHC knew this would not properly do the event justice but must give maximum effort.

WARM-O-RAMA:

Pax were given 30 seconds to empty their ruck. FAILED
20 IC Merkins
Pax were given 30 seconds to repack their ruck. FAILED
20 IC Merkins
Pax were given a second chance to unpack their ruck in 30 seconds. PASSED
Pax were given a second chance to pack their ruck in 30 seconds. PASSED
The difference: They knew penalties would occur.
True Warm-O-Rama:
SSH IC x20
IW IC x20

THA-THANG:
YHC explained a time hack for the pax.  The perimeter of the park is a .8 mile ruck.  YHC asked Green Monster how much time he would need to complete that .8 miles.  He said “10 Minutes”. All other pax immediately groaned and knew the time hack was a loss.  To add some fun, YHC added a 60# sandbag to the time hack ruck. At some points the pax were ruck-running to make it back in time.
Shocker, the pax did not make the time hack. Penalty for missing time hack, 8-count body builders!
On the 9th rep(Should have been the third rep), YHC sent the pax back to zero for incorrectly performing reps. At this point, Sleep Number lost his cool and threw down his hat.  I don’t think he realized his headlamp was still attached to his hat and he accidentally broke it. Sleep Number then girded his loins and knocked out all the penalty 8-count body builders in style!

Slight mosey to the field.

Pax had to drag their ruck across a field (About 50 yards) while bear crawling. Then they came back backwards.  At this point, the fatigue was truly setting in and pax were wishing Memphis was not a humid mess! Rucks were also covered in dew, grass, and mud.  Pax were instructed to ruck up and lunge walk across the field.  Green Monster had red lined and began to splash merlot.  *An angel earned its wings*.

The pax rallied around Green Monster to push him through the lunge walk and backwards lunge walk.  There was another mosey across the field and back without rucks.  Giant was asked to give a time needed to run across the field and back.  He gave 90 seconds.  It took 73.  Pax then owed 17 reps for every exercise in Mary.

MARY:
Ruck to Shoestring(Ruck V-Ups) IC x17
Flutter Kicks IC x17
Hello Dolly IC x17
ABC’s

COUNT-OFF & NAME-O-RAMA
6 Pax (0 FNG’s)

CIRCLE OF TRUST/BOM:
YHC encouraged the pax that they can complete a GrowRuck event.  We can do hard things.  Peter was a great example of that.  He was an average guy who messed up in life but with the help of God and the other disciples around him, he changed the world and help establish the church.  The pax will be able to finish the GrowRuck and push themselves beyond what they think is capable with the help of God and the help of the brothers around them.  We can do this!

MOLESKIN:
This was the most fun YHC has had on Q in a while.  Nothing better than a brother splashing merlot!  I know Sleep Number will push through next time ad fight those mental demons that creep in.  Frustration, fatigue and self doubt will come, but we will need each other to push through and complete the mission.  We will need each other.  We will need God.

ANNOUNCEMENTS:
GrowRuck is coming.