Black Ops – Big River Mosey

THE SCENE: 59°F, 49% Humidity, Wind Speed 10.4mph SSE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Picked a playlist…
THA-THANG:
Mosey from the parking lot across the Big River Crossing (1.0mi)
“Don’t play your music so loud, those Sad Clowns might think you’re an @$$hole.”
20x Merkins

Mosey down the ramp to the WC’s (.25mi)
“I drank too much water. I need to pee.”
10x Single Leg Step-Ups on the Man-sized CMUs, 10x Flapjack

Mosey under the bridges back to the River (.65mi)
20x Toilet Squats M-CMUs
“My block is too tall, I can’t get low enough.”
10x Front Squat w/ Over-head Press, River Coupon (Rock)

Mosey back to Dacus Lake Rd (.42mi)
10x SSH IC
20x Inclined Merkins
Mosey to the bridge pillars (.12)
5x Up-n-Overs (~6ft wall)
“We can’t do them EVERY time, Hitch.”

Mosey up to the half domes (.38mi)
15x Plank, feet on dome, walk down to left, up, down to right, up
10x Plank, hands on dome, walk down to left, Merkin, up, down to right, Merkin, up
15x PAX 1 – BBS sitting on dome, PAX 2 Planking on ground with feet on PAX 1’s feet for counterweight
“We better get out of the way of these cyclists. They look like they mean business.”

Mosey back across the bridge to the car (1mi)
“Wow that downhill was nice, but now it’s uphill and it sucks.”

3.82mi total

MARY:
Mary-d before we returned from Arkansas.
COUNT-OFF & NAME-O-RAMA
4, Tater, Four Eyes, FNG (Burro), Hitch
CIRCLE OF TRUST/BOM:
Talked about community and being intentional with where you are and who you are around. The harvest is plenty but the workers are few. Good thing God gives us grace with our limitations.
MOLESKIN:
Tom Lee Park connects to the Big River Crossing via Martyr’s Park
::brooding foreshadow of a ruck-sim::
ANNOUNCEMENTS:

BLACK OPS: Ruck Ferguson

THE SCENE: Cold with ice slicks on rucking trail

F3 WELCOME & DISCLAIMER

WARM-O-RAMA

THA-THANG:

  1. RUCK TRAIL
    Teams carrying bag: Partners brisk walk/jog with 60 lb sandbag (front to back, side to side alternating). Transfer bag to next team on Q command.

    Teams without bag: Ruck and recover
    At transfer time
    , sumo squats X 10 (team who was holding bag does sumo squats facing each other while holding bag)

    After each team completes one round, Indian run, passing the 60 lb bag backward until the last person in line runs it to the front.

  2. PAVILION
    2.1 PICNIC TABLE WORK (Keep ruck on back)
    Step-ups X 25 on each
    Squats with pause on bench X 25
    Bulgarian split squat X 5 on each

    2.2 RUCK WEIGHT MOVEMENTS (Keep ruck on back)
    Push ups X 50
    Getups X 30

    2.3 RUCK FINALE (take ruck off and use as weight)
    Kettle-bell swings X 30 (MOD: plank to knees to chest)
    Front raises X 30 (MOD: Carolina dry docks)
    Tricep extensions X 30 (MOD: close grip merkins)

    Ruck burpee + kettle bell swing combo X 10

MARY:

Billy Blanks: Weighted V-ups IC X 20
TOMS: Weighted flutter kicks IC X 30

COUNT-OFF & NAME-O-RAMA
6 | Toms, Soybean, Cowbell, Captain Obvious, Billy Blanks, Slots | No FNG’s

CIRCLE OF TRUST/BOM:
Words of lament over recent double homicide in QIC’s ‘back yard.’ Call to have compassion and develop empathy even for those with whom it is difficult for us to relate. Every murder victim is a son/daughter to someone and is made in God’s image. Call to action: get involved to help create communities of safety, trust, and accountability.

MOLESKIN:
After a nearly a week-long visit with family out west, YHC was ready to get back after it. It was a tough ruck workout, but the PAX stuck together despite QIC being a few minutes late.

ANNOUNCEMENTS:
Service project finale this upcoming Saturday.

 

 

 

Baker’s Dozen Black Ops in Bartlett

DATE: Tuesday, January 23rd @ 8:30pm (Black Ops!)
QIC: Moana on VQ!
THE SCENE: Cold, clear, and steamy breath
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Side Straddle Hops IC x 15
Cotton Pickers IC x 15
Big Arm Circles IC x 10
Reverse BAC IC x 10

THA-THANG:
The PAX performed sets of the exercises below and MOSEYED in between each set to take a tour of the park. The goal was 13 reps of each set of exercises performed 13 times for a Baker’s Dozen Super Set of Silly Suckage!

13 Merkins
13 Lunges for each leg
13 Squats
13 Big Boy Sit Ups

All exercises were OYO. Moana and Granola did a good job accounting for the 6 so the PAX stayed together. The sets were modified down to 8. Several PAX noted they started to taste dinner again. Merlot will have to wait another day to splash though…

PAX reconvened to the Start Ex and performed a little “Cool Down”

Bear Crawl 4 parking spots
Back Peddle 4 parking spots

Broad Jump Burpee 4 parking spots
Back Peddle 4 parking spots

Rinse and Repeat

MARY:
Little Baby Flutter Crunches x 10
Rosalita Wip x 10
Sweat Angels x 10
Freddie Mercury x 30 (Q’d by Laz for end of Mary burnout)

COUNT-OFF & NAME-O-RAMA
9 PAX, no FNGs: Moana (VQ!), Phat Pat, Granola, Part Timer, Cello, Lazarus, Hitch, Soulja Boy, Orange Julius

CIRCLE OF TRUST/BOM:
The Q shared Colossians 3:23 – “Whatever you do, do your work heartily, as for the Lord rather than for men.” He reminded the PAX that everything ought to be done for the glory of God or else it is without merit. Getting better must have the end goal of serving the Lord. One PAX bemoaned that would have been good to hear BEFORE the Baker’s Dozen Beatdown. Aye!

MOLESKIN:
Moana did a great job with his VQ, and gave us a makeup post for Monday being canceled. Moana cadence is top shelf! Hitch debuted the new ‘stache, also top shelf. AO Q was excited to see several Bartlettonians continuing to post, even at odd hours. Is 9 PAX a record for Black Ops so far?? There was a police shooting near the park earlier in the day but park was unaffected. The suspect is alive in critical condition. Prayed for Soybean’s mom, the homeless in freezing weather, and a recent cancer victim, and the shooting in KY. Soulja Boy continues to post in alligator pajama pants.

ANNOUNCEMENTS:
Normal Ruck + Bootcamp on Saturday has been changed to a service project this week. Awesome stuff! Check pre-blast for the deets. Laz invited everyone to serve the homeless at Raleigh Assembly of God whenever temps drop below freezing.

Back in the saddle

THE SCENE: Breezy & 44°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 count of anticipation for impending doom
THA-THANG:
Mosey over to Union access bridge through snowmelt & slop (mosey punctuated by some merkins and some squats)

Quick mosey up the ramp, slap the stop sign, mosey back down (more merkins & squats)

Mosey over to Sand Pit (pit stop for a hillside merkin rotation)

SAND WORK

  • Warm-up lap around Sand Pit facing West (forward jog, shuffle left, backward jog, shuffle right) – 2 laps
  • Standing broad jump burpees across the pit (modified inch worm)
  • Mountain climbers IC (2 sets)

Mosey to the parking lot (watch out for pot holes)

SQUAT WORK

  • 50 Toilet Squats – Concrete Masonry Unit (CMU) as toilet – CMU standing tall
  • 10 uneven Merkins (5 ea. side) – CMU laying low
  • 10 Toilet Squats – CMU tall
  • 10 uneven Merkins (5 ea.) – CMU low, slide CMU side to side (oooh)
  • 5 Cusak squats
  • 10 Toilet Squats – CMU low
  • 5 Front Squats – CMU in a front rack, 5 overhead presses with CMU
  • 10 Pistol Squats atop CMU (5 ea.) – modified to a Half Ballerina Squat

MARY:

  • Leg Raises – 35
  • Hello Dolly’s a la Bookwork – 15? IC
  • Chastity Belts a la Gus – 20? IC

COUNT-OFF & NAME-O-RAMA
6 PAX: Gus, Bookworm, Moana, Slots, Mr. Clean (FNG), Hitch (Q)
CIRCLE OF TRUST/BOM:
Righteousness – the quality of being morally right or justifiable. F3 serves to invigorate male community leadership, that leadership is worthless without righteousness. We must pray for the power to be righteous in all we do.
MOLESKIN:
Prayers for Bookworms neighbors, for several PAX Mama’s, for several PAX injuries, for the health of FNG’s M & future-2.0
Praise for Hitch’s newest 2.0
ANNOUNCEMENTS:
There are now 6 CMU’s stashed behind the pad-mounted transformer on the East side of the parking lot between the softball fields, the baseball field, and the sand volleyball court.

Tour de Tobey

QIC: HitchTHE SCENE: 22
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Apply Slicnut

THA-THANG:

1/4 mile jog
10 penalty burpees (no flag)
1/2 mile jog
20 Merkins
20 SSH (to keep warm)
Run the Union Access Ramp (beware the curb)
10 Merkins
1/2 mile Indian Run
30 yds Sand-Trap Jumping Burpees x2
1/4 mile jog
1 set paired chasers
100 yd sprint

 

MARY:

  • 90 seconds of 6-inches
  • 50 LBCs

COUNT-OFF & NAME-O-RAMA
7 PAX: Phat Pat, Soybean, Crayfish, Pirtle, Lazarus, FNG (MmmBop)
CIRCLE OF TRUST/BOM:

Christmas Festivities may be over, but don’t forget our that this season is a celebration of a baby that was born to die for us. We are weak but He is strong.

MOLESKIN: Prayer for MmmBop’s ankle

ANNOUNCEMENTS: 

Rolling on the River

AO: Tom Lee Park (Black Ops)

QIC: Bruce

PAX: Lazarus, Teacher’s Pet, Four Eyes, F150, Ergo, Sir Mix-a-lot, Captain Obvious, Slicnut, and Bruce

Conditions: Foggy and wet, 48F

WELCOME

DISCLAIMER

WARM-A-RAMA
SSH IC x 15
Imperial Walkers IC x 15
Goofball IC x 15
Nancy Kerrigans IC x 10 (each foot)

THE THANG

*Mosey to Battle Ropes*

Battle Ropes
1 PAX performed Power Slams x 15 (both arms slamming ropes using full body) while remaining PaAX squatted until all PAX had a turn.  Rinsed and repeated with Alternating Wave x 10 each arm, remaining PAX performed burpees until all PAX had a turn.  Rinsed and repeated with Arm Circles x 5 each arm, remaining PAX performed side lunges until all PAX had a turn

*Mosey to Beale Street Landing*

Rolling on the River
PAX lunge-walked up the hill.  PAX partnered up at top of hill.  PAX #1 performed 10 derkins, while PAX #2 performed squats.  Then PAX swapped and rinsed and repeated until 50 total derkins were performed.  All PAX moseyed down other side and down steps.  PAX #1 then performed 10 dips while PAX #2 performed step-ups.  Then PAX swapped and rinsed and repeated until 50 total dips were performed.  All PAX box jumped to top of stairs and lunge-walked back up hill.  Rinsed and repeated with 50 merkins/50 dips and 50 irkins (incline merkins)/50 dips.  PAX lunged walk back to top of the hill for Mary. (Approximately 350 yards of lunges)

MARY
Proud Mary
Q played “Proud Mary” by Creedence Clearwater Revival.  PAX performed LBCs until “Rolling” was heard. Once “Rolling” was heard, PAX switched to Gas Pumps until “Rolling” ended. Then PAX switched to Flutter Kicks and performed Flutter Kicks until next “Rolling”.  Then PAX switched back to Gas Pumps until “Rolling” ended.  Then PAX switched to LBCs.  Rinsed and repeated until song ended.

COUNT-O-RAMA

NAME-O-RAMA

COT / BOM: QIC shared something that has been on his mind lately.  Expectation and approval.  Everyone has their own expectations of how things should go. How their kids should behave, how clean their house should be, how their friends view them, how they view Christ, etc.  These things stem from wanting approval. Wanting to be confirmed. QIC shared his expectation of perfectionism in everything that he does and explained that sometimes we expect too much of ourselves in order to please others or to fit a false reality.  Instead, we should do our best with what we have, the time we have, the people we have around us and trust in the Lord.

MOLESKIN: PAX tested a potential AO (Tom Lee Park) and enjoyed a dense gloom on the Mississippi River. Lesson learned: Battle ropes are heavy when saturated.

Black Ops, Round 1: Nolan Richardson

Do you want to Q a Black Ops workout? Stay tuned for more info. 

AO: Black Ops (Audubon Park Baptist Church)

QIC: Soybean

PAX: Phat Pat, Granola, Toms, Lazarus, BAM! (FNG), Moana (FNG) (7 total, 2 FNGs)

Conditions: A pleasant 48 degrees

PAX were welcomed. Disclaimer was disclaimed.

Warm-a-Rama:
SSH x20
Windmills x10
Chinooks x10 fwd and back
Rocky Balboas x30 (alternating toe touches on curb)

The Thang: 

Nolan Richardson led the Arkansas Razorbacks to the 1994 NCAA title, beating Duke 76-72. Richardson’s team was known for it’s relentless defense, which was coined “40 minutes of hell.” In honor of that team, YHC led our late night bootcamp in our own 40 minutes of hell.

PAX partnered up (Phat Pat was a gracious third wheel on account of his bum ankle).

Partner 1 started exercises, while Partner 2 backpedaled up the inclined parking lot, did a Bobby Hurley, and jogged back to start. Flapjack until exercises completed.

150 burpees; 300 squats; 150 big boy sit-ups; 150 merkins; couples that finished early started on LBCs

Short mosey to the curb to do 20 dips, 10 calf raises, and 10 derkins. Rinse and repeat.

Mary:
Wall sit while each PAX did a 10 count (~1 minute)
Pickle pounders IC x20
Hello dollies IC x20
Boxcutters IC x15
Iron Cross – 10 count x6 (~1 minute)
Catalina wine mixer IC x15? (Granola)

Count-o-rama/Name-o-rama

COT / BOM: Leaders influence others to improve by being disruptive. We’re always leading people in some way, whether it’s leading them to get worse, stay the same, or get better. How are you being disruptive and influencing others at home? At work? At church? Great leaders leave a legacy. What’s yours?

Prayers for Bruce’s M, Soybean’s foster child’s upcoming court date, and Phat Pat’s dad.

Moleskin: All PAX were a little off posting at night. Dinner wasn’t too far in the past, and YHC for one felt his own trying to break free during the iron cross. Thankful for the PAX who showed up and pushed me.