Bear With Me

THE SCENE: A crisp 35F

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH X 20 IC
  • Windmills x 10 IC
  • Imperial Walkers x 10 IC
  • Finkle Swings x 10 each leg IC
  • Capri Lap

THA-THANG:
Bear With Me

With ruck on, completed the following: 10-yard Bear Crawl, 20 Squats, 10-year Bear Crawl, 20 Merkins, 10-yard Bear Crawl, 20 Ruck Curls, 10-yard Bear Crawl, 20 4-count flutter kicks, 10-yard Bear Crawl, 20 4-count Mountain Climbers.  Rinsed and repeated 3 times.

Hold on a Minute

With ruck on, completed the following: 20 4-count Mountain Climbers, 20 Ruck Thrusters, 1 minute Overhead Ruck Hold

Spell Your Name Workout

Utilizing the below chart, spell your name. For this workout, we spelled BRUCE and therefore completed the following: 20 LBCs, 15 Merkins, 30 seconds of arm circles (15 seconds each direction) IC, 30 squats, and a 2 minute wall sit.

MARY:

  • Hands of Time (failed miserably)
  • Hello Dollies x 15 IC
  • Rosalitas x 15 IC

COUNT-OFF & NAME-O-RAMA
8 PAX (2 FNG): Slots, Cowbell, Jasmine, Bootheel, Rabbit, Bruce, FNG – Ink, FNG – Hokie

CIRCLE OF TRUST/BOM:
To follow his Monday Q, QIC discussed commitment and how integrity plays a part.  By showing up to workout, we are committed to ourselves; to making ourselves better physically, mentally, and emotionally.  We go to work, lead our families, etc. because we are committed.  By being true to ourselves and holding that integrity, we stay committed to the things we do.

MOLESKIN:
PAX got a little taste of GoRuck action this AM while committing themselves to getting better.

ANNOUNCEMENTS:
Sheds need to be cleaned out at Ms. Bailey’s tomorrow (Saturday) starting at 7am. Should only take an hour or 2. Please try to attend if you can. Shoot Four Eyes a message on GroupMe for the address.

DodgeBullet in the #WarDova

THE SCENE: A warm, gloomy 35° – Phat Pat on Q
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

30x Side Straddle Hops IC
10x 8-Count Body Builders IC

*Had a short interruption by the Po-Po looking for last week’s suspects* #FakeNews?

15x Star Jacks OYO (or “Reggae” as Gus calls it)
20x World War II Sit-ups IC

Wander Moseyed over to the field

THA-THANG:

I’m Up! – He Sees Me! – I’m Down!
First iteration of DodgeBullet in the #WarDova came as the super fun evolution from GrowRuck 05 in Chatty. PAX lined up on one end of the field. On the command of YHC we sprinted, I then shouted “He sees me” and “I’m down,” at which point the PAX got to the ground ASAP to dodge sniper fire. Then YHC shouted “I’m up” and the PAX sprinted again. Rinse and repeat until you get across the field. Move as a unit, do not pass the Q!

The ever-gazelling Granola Q’d the PAX back across the field. Breathing was hard, 30 count break, then Moseyed to the playground, and performed 5 Pull-ups or 10 Rows OYO (or “Reggae” as Gus calls it) so the PAX could lock in a good spot for our next evolution…

DodgeBullet!
“If you can dodge a [bullet] you can dodge a ball!” (RIP Patches O’houlihan)

We had 6 PAX this gloomy gloom. Three PAX were the Gunners and three were the Dodgers. The Gunners had to squat walk with their arms in rifle formation seeking to hunt the Dodgers. The Dodgers had to Broad Jump everywhere to get away.

If a Gunner had clear line of sight on a Dodger then they had to say the PAX name and the exercise designated to them. If they called both out before the Dodger could hit the deck then the Dodger had to perform that exercise, and afterwards they became the Gunner with that exercise.

The Exercises
* 5 Bodybuilders
* 5 Pull ups  (modify to 10 Rows)
* 10 Star Jacks (squat then jump with arms and legs out in an X pattern)

I’m Up! – He Sees Me! – I’m Down!  (2nd Time)
At 0600 we moseyed back to the field and performed I’m Up! He Sees Me! I’m Down! again. Only this time we Broad Jumped across the field and Moana Q’d us. Broad Jumps turned into Baby Bunny Hops by the end. We Side Shuffled back and Cow Bell Q’d us, which brings us to our surprise moment of the morning…

Cow Bell was REALLY FAST and Q’d with ZEAL! YHC anticipated a slower Side Shuffle and was going to call out a deep squat shuffle, but was pleasantly slapped across the face by Cow Bell’s Q-drenaline. T-Claps Cow Bell!

PAX then moseyed backwards around the playground for two laps and planked until ALL IN.

MARY:
30x American Hammers IC (Q cadenced with “U-S-A” instead of 1-2-3)
40 BBSU OYO (or “Reggae” as Gus calls it) 6-inch hold until ALL IN
30x Flutter Kick IC (crying started around 21 count & continued through Mary)
15x Hello Dolly IC
10x Pickle Pounders IC

COUNT-OFF & NAME-O-RAMA
6 PAX, no FNG’s

CIRCLE OF TRUST/BOM:
A simple challenge to the HIM to remove something from their evenings that they enjoy / spend too much time on to better serve the M and shorties. For YHC this has been any media on our phones from dinner to shorties’ bedtime. This has resulted in much more meaningful time together as a family the past few weeks. Soybean has also committed to this upon reading it here.

MOLESKIN:
YHC had lots of fun Q’ing this gloom. Squatting and going downstairs is currently hard. Cow Bell’s surprise Side Shuffle attack on the PAX got the Q jacked up and he may have went excessive on the Mary counts. Granola is still an alien (sadistically enjoys exercises normal PAX don’t).

Prayed for: Soybean’s Mom, Dirty Deeds and family, Pirtle’s son Micah, victims’ families of the shooting in Cordova, and local pastor who lost his wife.

ANNOUNCEMENTS:
Forgot to announce Black Ops at Turd Fergason Park Thursday AM

Ground Hog Day…all over again.

The Scene: The Annex, aka, Gobbler’s Knob

PAX: Slots, Bootheel, St. Patty and O Positive

Conditions: 26 degrees and crisp…partly sunny/partly cloudy…fully gloomy

Welcome

Disclaimer

Warm-a-Rama:

Today, YHC, celebrated with a memorable Groundhog Day and Immortalized one of the best comedies of the 1990’s, aptly named, Ground Hog Day.  Hence…today’s universal theme. Enjoy.

  • Merkin x1 IC
  • Burpees x9 IC
  • Body Builder (8 ct) x9 IC
  • Carolina Dry Docks x 3 IC
    =1993 when Ground Hog Day, the movie,  was debuted

Today, YHC, celebrated with a memorable Groundhog Day and Immortalized one of the the best comedies of the 1990’s, aptly named, Ground Hog Day.  Hence…today’s universal theme. Enjoy.

  • Merkin x1 IC
  • Burpees x9 IC
  • Body Builder (8 ct) x9 IC
  • Carolina Dry Docks x 3 IC
    =1993 when Ground Hog Day, the movie, was debuted.

*Lil’ mosey…

The Thang: Ground Hog Day  2018 all over again.

*PAX lined up at a FLAG on the West side of the open field.

YHC led the men in a memorial of the 25 year anniversary of ‘arguably’ one of the greatest comedy movies of the 90’s, GroundHog Day.  To adequately honor the occasion, YHC introduced the PAX to:

*Shadow (Box) Squats x25 IC

YHC led the men in a memorial of the 25 year anniversary of ‘arguably’ one of the greatest comedy movies of the 90’s, GroundHog Day.  To adequately honor the occasion, YHC introduced the PAX to:

*Shadow (Box) Squats x25 IC

Next, the men laid down on their bellies and stretched their backs. Each man was instructed to perform a move called, Upward Hog.  Similar to an Upward Dog YHC felt it was fitting to be consistent with his theme. Holding for 20 reps on a 4 ct.  Immediately after, the PAX were to assimilate the restlessness of Pauxutawney Phil, aka O Positive, and perform (1) 6-count Body Builder.  Then, releasing as 1 and OYO the PAX traveled 75-100 yards to the opposing flag (Flag #2), performing the GroundHog Crawl (think Bear Crawl but without Bears).

Upon reaching Flag #2 the PAX were instructed to run down to the opposite flag #1 and around the flag and returning to the other flag #2.

Then, releasing as 1 and OYO the PAX traveled 75-100 yards back to the opposing flag (Flag #1), performing the Crawl Hog  (think Crawl Bear but without Bears). Upon arriving the PAX performed perform (1) 6-count Body Builder.

Next, the men laid down on their bellies and stretched their backs. Each man was instructed to perform a move called, Upward Hog.  Held for 20 reps on a 4-count.  Similar to an Upward Dog YHC felt it was fitting to be consistent with his theme. Holding for 20 reps on a 4 ct.  Immediately after, the PAX were to assimilate the restlessness of Pauxutawney Phil, aka O Positive, and perform (1) 6-count Body Builder.  Then, releasing as 1 and OYO the PAX traveled 75-100 yards to the opposing flag (Flag #2), performing the GroundHog Crawl (think Bear Crawl but without Bears).

Upon reaching Flag #2 the PAX were instructed to run down to the opposite flag #1 and around the flag and returning to the other flag #2.

Then, releasing as 1 and OYO the PAX traveled 75-100 yards back to the opposing flag (Flag #1), performing the Crawl Hog  (think Crawl Bear but without Bears). Upon arriving the PAX performed perform (1) 6-count Body Builder.

YHC led the men in a memorial of the 25 year anniversary of ‘arguably’ one of the greatest comedy movies of the 90’s, GroundHog Day.  To adequately honor the occasion, YHC introduced the PAX to:

*Overhead Press Squats x25 IC

YHC led the men in a memorial of the 25 year anniversary of ‘arguably’ one of the greatest comedy movies of the 90’s, GroundHog Day.  To adequately honor the occasion, YHC introduced the PAX to:

*Overhead Press Squats x25 IC

*At this point of the show the PAX were expressing disappointment in their large rodent friend, Phil,  and decided they were gonna motivate and encourage Phil to ‘step up’ his game. With a very short mosey to an area picnic table the PAX performed 20 Step Ups per leg. Starting with right leg.

*At this point of the show the PAX were expressing disappointment in their large rodent friend, Phil and decided they were gonna motivate and encourage Phil to ‘step up’ his game. With a very short mosey to an area picnic table the PAX performed 20 Step Ups per leg. This time starting with left leg.

Today, YHC, celebrated with a memorable Groundhog Day and Immortalized one of the the best comedies of the 1990’s, aptly named, Ground Hog Day.  Hence…today’s universal theme. Enjoy.

  • Merkin x1 IC
  • Burpees x9 IC
  • Body Builder (8 ct) x9 IC
  • Carolina Dry Docks x 3 IC
    =1993 when Ground Hog Day was debuted

Although enthusiasm was at an all-time high by this point YHC decided to tone it down and finish with a simple set of Mary.

Mary:

*BBSU AMRAP OYO for 90 seconds

Count-o-Rama

Name-o-Rama

COT / BOM:

GroundHog Day is a day that represents the closing of 1 season and advancing of another.  YHC reminded his brothers that life is like that.  He encouraged the PAX to consider letting go of the last season of their personal and/or professional life and prepare to embrace the new season on the horizon.

Moleskin:

YHC was proud of the Annex PAX to post on a day best left for the underappreciated GroundHogs.  It was not an easy or pleasant routine but they pushed through and encouraged one another along the way.

PAX prayers were lifted up.

Did he see his shadow? Did he not see his shadow??

Announcements:

*Saturday Service Project in East Memphis

GMTs and ATMs at the Annex

THE SCENE: The Annex was clear and a Brisk 26F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC X 20
Bobby Hurley’s IC X 20
Lunges IC X 20
Windmills IC X 20
Annies IC X 20
Burpees X 5

THA-THANG:
ATMs (performed without stopping)
– Shoulder Taps IC X 15
– Tempo Merkins IC X 10
– Merkins X 10

Dref Punk (or draft punk)
Around the world lunges – X 8

Howling Monkeys
Monkey Humpper ring of fire – build to 10

Imperial Squat walkers IC X 15

Sumo Squats IC X 20

Hydraulic Squats IC X 20

ATMs: Repeat Above

Happy Jacks:  SSH X 5 with 2 Squats – 10 sets

Mosey to the picnic tables
20 dips
10 incline merkins
Rinse and repeat
Rinse and repeat

Mosey to parking lot
Broad jump to gate – Return in reverse Highknees
Shuffle to gate and back
Lunge walk to gate and return Bear Crawl

MARY:
Big boy Sit-ups X 20
Mountain Climbers IC X 20
LBCs IC X 20
Crunchy Frog IC X 15
Dealers Choice:
Moana – Flutter Crunches IC X 20
Slots – American Hammer – Burn out

COUNT-OFF & NAME-O-RAMA
7 PAX (1 FNG – Power Point)
Moana, Captain Obvious, Billy Blanks, Cow Bell, Slots, Slicnut, Power Point (FNG)

CIRCLE OF TRUST/BOM:
God is Faithful – Romans 11 discusses how the Jews in the old testament were unfaithful but God was always faithful to them.  His ways are not our ways.  We can’t understand God.  If you are discouraged with struggles in life, sins etc.  God is always faithful
MOLESKIN:
First Q at the Annex, Billy Blanks was chipper with his mumble chatter.  GMTs were built at the Annex.

ANNOUNCEMENTS:
No Levee PT test this week – Future date is TBD.  We may be going back for more of the service project.

More Than a Workout—But Never Less

Date: 01/26/2018

AO: The Annex

QIC: Gus

PAX: Captain Obvious, Bootheel, Rabbit, Slots, Gus | FNG: St. Patty

Conditions: 44F and breezy

WELCOME

DISCLAIMER

Warm-O-Rama
Side Straddle Hop IC x 25
Mommy Makers IC x 10 [YHC stole this from one of M’s FIT4MOM videos.]
 – Start in plank position, 8-count exercise: 1) Bring right foot next to right hand; 2) Bring left foot next to left hand; 3) Pump your six; 4) Pump your six; 5) Right foot back; 6) Left foot back; 7) Down merkin; 8) Up merkin

Side Straddle Hop IC x 25
Angle Grinders IC x 10

Hold plank for three minutes while listening to “Warm Up” by NF. Group does one burpee for every time each individual PAX breaks plank position.
 – 13 penalty burpees

The Thang
Descending Squat Pyramid
15 squats at Point A
Mosey to Point B + 14 squats
Mosey to Point A + 13 squats
. . . .
Mosey to Point A + 1 squat

Descending Merkin Pyramid
15 merkins at Point A
Mosey to Point B + 14 merkins
Mosey to Point A + 13 merkins
. . . .
Mosey to Point A + 1 merkin

Hold squat in down position for three minutes while listening to “Blessings” by Lecrae. Group does one burpee for every time each individual PAX breaks down squat position.
 – 17 penalty burpees

* mosey around parking lot to rest *

Mary
Jane Fonda IC x 10 each leg
Hollywood Side Crunch IC x 10 each leg
Flutter Kick IC x 30
Hello Dolly! IC x 30
J Lo IC x 15
Crunchy Frog IC x 15

Ratchet Shoulder Blaster to ENDEX

Count-O-Rama (6 w/ 1 FNG: St. Patty)

Name-O-Rama

COT / BOM: YHC read from Dredd’s recent blog post about the importance of the #FirstF:

The Q stays in strict physical training to get a crown that will last forever. Thus, there is an eternal purpose in what he does. He is building a kingdom of Preparedness within which he intends other people to safely dwell. He knows that fatigue makes cowards of us all.

The goal of the Q’s King is to constantly increase his 3S2T: Speed, Strength, Stamina, Toughness (physical) and Toughness (mental). These are the aspects of a HIM’s physical kingdom that enable him to do the things he must do to be a Q. It’s not really very complicated, how can a man be much of a Leader if he gets smoked pulling his family’s luggage off the baggage carousel and carrying it to the minivan? What will a son learn from a father who can’t play catch with him in the backyard for more than five minutes without having to sit down?

F3 is much, much more than a workout. But it isn’t less!

Moleskin: We utilized the pavilion and the parking lot to get in 45 minutes of pain. The powerlifter FNG met a few new exercises.

Get off my lawn

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Side Straddle Hopsx 25 4 cadence count
Imperial walkers (standing opp knee opp elbow twist) 20 IC 4 CT
Freedoms twists (plank and twist) x20 IC 4 CT
Push-ups x10, IC 4 CT
Tempo Squats x 15, IC 4 CT

THA-THANG:
Bench jumps—30 sec
Inverted Pull up— 30 sec

Rinse and repeat
Rinse and repeat

Mosey to playground for Partner sets

-100 push ups (p1 does 10 while p2 plank jacks; 100 Total for group)
-100 sit-ups (p1 does 10 while p2 holds 6 in; 100 total for group
-100 squats (p1 does 10 while p2 holds al gore; 100 total for group

Set up a 20 area (Due to most likely numerous complaints, YHC used the soft playground area)

-Partner carry one lap each
-10 Lunges each leg in place then lunge walk to opp side and rinse and repeat back to start
-Skalded dawgs-down on right leg, back on left leg
-Star gazer crawl down, Army crawl back

MARY:
Crunchy frog x 10 IC 4 ct
Windshield wipers
Reverse Crunches (Diaper Changes) x 20 OYO
6 in and hold until Phat Pat called 6:15

Insert PAX Count: 9

Q: Billy Blanks

PAX: Cowbell, Slots, Phat Pat, Pirtle, Teacher’s Pet, Moana, Mr. Clean, Captain Obvious

CIRCLE OF TRUST/BOM: Owning our decisions is very important. Talked about Deborah and the general from Judges 4. It is important to listen to God’s call and figure out what His plan is, because our life is not about us. Our decisions also affect our families and friends. We must think of others and accept if we make the best decision or even a bad consequence from our pride. Challenge is to put an action to it this week. Who is someone you can help? Doesn’t have to be money or time, a simple note or voice of encouragement could work wonders.
Prayer Requests–Dirty Deed’s wife-sick and in ICU
Blake-Best friend baby was born on Monday night
Phat Pat- His dad is still struggling and lost his job

MOLESKIN: While it was not the most strenuous workout, we worked together and made it through our time of fitness. It was a please getting to fellowship while embracing the suck. Phat Pat tried to make friends with some skaters who were at the park at 5:30 am who were up to no good. They fled when they did not want to workout. Keep working and next time, I won’t go easy on the wet field.

ANNOUNCEMENTS: Service project instead of BC this weekend. Meet at the Berm

Deck of Death Comes to Dova

THE SCENE: 25° with some black ice and snow still left in the parking lot
F3 WELCOME & DISCLAIMER

Welcome to F3

I am not a professional

You are here on your own accord

Modify exercises if you need to but push yourself as much as possible

You are not competing against me or anyone else out here – just you vs. you

The goal is to get better

WARM-O-RAMA:

15 SSH IC

15 Forward Arm Circles IC (slowly)

15 Backward Arm Circles IC (slowly)

15 Mountain Climbers IC

15 Squats IC

THA-THANG:
Deck of Death is a routine done with a deck of playing cards where each suit is an exercise and each card dictates the number of reps you do of that exercise all the way up to an Ace being 14 reps.

For the Dova version, we did the following:

  • Hearts = Dips
  • Diamonds = Box Jumps
  • Spades = Merkins
  • Clubs = Burpees
  • For cards lower than 5, we did the following:
  • 4 = Sprint 200 yards
  • 3 = Crab Walk 75 yards / Lunge Walk 75 yards
  • 2 = Bear Crawl 75 yards / Lunge Walk 75 yards
  • Joker = 50 SSH IC

We made it through 29 cards = 54% of the deck

 Card Type % of deck Number completed
 Hearts (Dips) 21 47
 Diamonds (Box Jumps) 21 31
Spades (Merkins) 28 64
Clubs (Burpees)  31 59
4 (Sprint 200 yards) 7 2 sprints (400 yards)
3 (Crab Walk / Lunge Walk) 3  1 (75 yards of each)
2 (Bear Crawl / Lunge Walk) 7 2 (150 yards of each)
Joker (50 SSH IC) 0 0

MARY:
10 Flutter Kicks IC

10 Freddie Mercurys IC

10 Rosalitas IC

COUNT-OFF & NAME-O-RAMA
6 PAX endured the Deck of Death – Slots, Cowbell, Moneyball, Bootheel, Rabbit, Dirty Deeds (FNG)
CIRCLE OF TRUST/BOM:
Today’s lesson was focused on a Devotion Rabbit recently read from a book called “Guts, Grace and Glory.”  The phrase that really struck Rabbit was “player of the week”.  The NFL has an Air and Ground player of the week award each week and it is for the player that excelled the most that week. While that is great, we are not going to do something like that most weeks and that’s ok.  Rabbit shared how we don’t have to do something outrageous like score 3 touchdowns or throw for 400 yards to be the “player of the week”.  The main thing we need to do is to be consistent and be that “player of the week” for our M (wife), our 2.0s (children), our co-workers, friends and those others who God has placed in our path.  When we are consistent in our walk with the Lord, we WILL be that “player of the week” for those who matter most in our lives.  Rabbit challenged the PAX to be that player of the week throughout each day and look for opportunities to help others do and live the same way.

MOLESKIN:
6 PAX came out eager and ready to go this morning.  This was the biggest showing for Dova to-date and the PAX worked hard in the gloom.  FNG Dirty Deeds was the first one in the parking lot and worked hard the entire time.  The PAX was unaware they were spared of the Jokers!  😉   Well done Dova men!
ANNOUNCEMENTS:
Prayers for Dirty Deed’s wife, Rachel who has been battling a rare illness for the past 5 months, for Soybean’s mom, for Dirty Deed’s cousin Jacob and for Rabbit’s brother-in-law.

Snow Day! “The Frigid Spartan”

THE SCENE: 15 degrees; Inches of fresh snow powder; Pristine crisp air

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Side straddle hops
Cotton Pickers
Ray Lewis
Arm Circles
Squats (regular)
Squats (slow count)
Mozy and mixed calisthenics on field (~5 minutes)

THA-THANG:

Modified Spartan Challenge

  • Pull ups X 25
  • Good mornings X 25
  • Merkins X 50
  • Squats X 75
  • V-Ups X 30
  • Carolina dry docks X 25
  • Kick ups X 50
  • Body builders X 30

MARY:
Dealers choice (selected by Rabbit):
Flutter kicks X 100 and hold for 30 seconds.

COUNT-OFF & NAME-O-RAMA
2 mighty snow warrior PAX present
Slots & Rabbit

CIRCLE OF TRUST/BOM:
SNOW reminds us of three things:

(1) Purity. There’s nothing whiter than the driven snow. Reminds us of the purity and holiness of God which should come down from heaven and fill our lives. In Christian circles, we harp on women having purity–sometimes to the neglect of focusing on the purity that should embody godly men. In thought, word, and deed–all of our lives should reflect the purity of the one who made us:

“Finally, then, brothers, we ask and urge you in the Lord Jesus, that as you received from us how you ought to walk and to please God, just as you are doing, that you do so more and more…For this is the will of God, your sanctification: that you abstain from sexual immorality; that each one of you know how to control his own body in holiness and honor, not in the passion of lust like the Gentiles who do not know God…For God has not called us for impurity, but in holiness.” (1 Thessalonians 4:1–7 ESV, emphasis mine)

Does our speech and way of life reflect God’s holiness more and more each day?

(2) The need to slow down to enjoy and reflect on the beauty around us. If it’s going to be bitter cold, at least the snow makes it beautifully so. Take time to nourish your soul by reflecting on the beauty of the created order. It is a reflection of the Creator and this observance of beauty serves to deepen the soul and create spaces for rich gratitude to Him.

(3) The role of silence in the life of a godly man. Things are wonderfully quiet in the snow.  Our world is noisy and fast-paced. The snow reminds us to create spaces of silence in our routines to recalibrate our priorities and focus. Take time regularly not to just “do for” but to “be with” God.

MOLESKIN:
YHC greatly enjoyed the “snow day” with fellow PAX (Rabbit). We had some fun, worked hard, and shared a beautiful morning in the gloom. Slipping around in the snow, we were reminded not to take ourselves too seriously. QIC reminded that even if there are only two PAX, it is far better than just one.

Cordova AO Launch Party

 

DATE: 9 Jan 2018
AO: Fletcher Creek Park
QIC: Slots
PAX: Gus, Phat Pat, Moana (3)
THE SCENE: High 30’s. Soggy. Cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops
  • Cotton Pickers
  • Overhead claps
  • Hillbillies

THA-THANG:

  1. CIRCLE OF PAIN
    Mozy to circle off main trail
    Merkins IC x 10
    Spider man mountain climbers x 10 each
    Merkins IC x 10
    Mountain climbers x 10
    Merkins IC x 10
    Plank jacks x 10
    Rinse & repeat (Omaha to 5 Merkins on second set)
  2. FIELD OPS (partner set)
    Start on sidewalk, do 10 burpees, then sprint to across field to table (wit
    Derkins on one side x 10; Step-ups x 10 on each
    Sprint back to sidewalk, rinse and repeat for total of 3X
  3. PAVILION MADNESS
    Dips + Plyo Merkins (20 + 10; 30+20; 40+30)
    Bulgarian single leg squats + Hanging leg reverse curl (5 on each + 20 3X)
    4 Parking Lot Sprints
  4. FLOWER SONG (“Bring Sally up…”)
    Merkins up and down hold to Moby’s “Flower Song”
    Switch periodically to leg holds

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
LOVE your wife — make your marriage a priority. It doesn’t stay strong without intentionality and acts of love. Treat your marriage as your #1 relationship; prioritize it as the same. Inspired by video below:

MOLESKIN:
QIC greatly encouraged and grateful for PAX who came to support launch. QIC learned that it was probably not the best idea to launch a new AO the morning after a late CFP National Championship game. Three PAX enjoyed Coffeeteria at local Starbucks.

ANNOUNCEMENTS:
Prayers for upcoming GORUCK event(s) in Memphis this weekend.