Takeover of Annex…sorry Slots

THE SCENE: Great morning in the gloom with sunshine and low humidity (I think) for a takeover since Slots isn’t here. Speedy and I are large and in charge…well im large, the tan on the fat rolls show it.

F3 WELCOME & DISCLAIMER

Did it. Can’t sue me

WARM-O-RAMA:
SSH IC x20 4 ct IC

tempo squats x 15 4 ct IC

Imperial Walkers x 15 4 ct IC

Hillbillies x 15 4 ct IC

Mosey a warm up lap to get the legs moving

THA-THANG:

Mosley to playground
X3
Push ups
Dips
Sumo squats
Ssh til all in each set
1 Min wall sit
10 squats
1 min wall sit
x3
Quick feet hops: front to back x30 sec
Quick feet hops: side to side x 30sec
Hip toss jumps x30 sec
X2
Inverse pull ups on swings x 10
Knee swings x15
Derkins x10
bear crawl about 30 yards
Crawl bear about 30 yards
duckwalk about 30 years
Broad jumps about 30 yards
X1
Inverse pull ups on swings x 10
Knee swings x15
Derkins x10
X3.
X20 steps ups
X15 Merkins
 3 way calf raises x20 each way
Mosey to SHOVEL FLAG

MARY:
Not applicable. Most exercises should be full body if you brace core for correct movements

COUNT-OFF & NAME-O-RAMA
5 PAX; 1 FNG (Zidane)
CIRCLE OF TRUST/BOM:
YHC talked about having a rough day on Monday. Car broke down, waited on a tow truck for over 2.5 hours (90 min expected time), put in an awkward situation by false accusations.  Not the happiest times, but I tried to learn how to react to things better. Stressed my wife out so learned I had to be better. And it did get better, especially with false accusations (which evidence showed I was in the right).  While being bitter towards all involved in my head, I looked outside to see my neighbor who is starting to fade with Alzheimer’s playing catch with his 40-ish year old son. Both savoring the moment. The man had been nice over the last year to me, but turned due to the medical condition this past week. But I found out after talking to his son that he had some run ins with his kids as well. Watching the moment literally brought me to tears.  It was like watching the Field of Dreams in real time. 

Moral of my ramblings: people are going through a lot worse than I could imagine and nothing puts you in place better than reality. Be thankful for what you have and enjoy every moment, even if its playing catch. 

 

Prayer requests:

Roomba-neighbors lost mom or grandma and have been evicted. Pray they find housing soon.

Billy Blanks-Peace and discernment for he and wife on how to approach situations with love of Jesus

 

MOLESKIN:
YHC twisted his ankle trying to throw a ball and string over a limb Sunday so I figured to take it easy. Modifications were made, but we were able to get a decent sweat. Thankful for the men that came and pushed through. We do need to petition the Cordova government (bring on deannexation) to provide a toilet for when nature calls after jumping and running and what not. Thank you guys for pushing through. Wasn’t all there mentally but it was nice to be around other HIM. Thanks to Giant for praying for me and for Speedy to listen/reach out to me after.   

ANNOUNCEMENTS:
Failed to announce–GrowRuck in September and Chik Fil A day on 6/30

Cordova Curb Stomped

QIC: Your Mom

THE SCENE: 74° and stupid muggy. But The Annex (stage name: The Turd) was as cool as the other side of the pillow. Of course, that could’ve been the buzz YHC got from finishing off that almost empty bottle of Wild Turkey that was found while waiting on the PAX to arrive. WASTE NOT/WANT NOT. Slots actually showed up on time. Barney was there early. Billy Blanks was there, choosing his F3 brothers over the kickboxing grannies he sometimes hangs with in the Gloom. Despite living onsite, Speedy was not there. Reportedly, he was up too late at some sort of Magic the Gathering Rave in Phat Pat’s basement. Check out the D&DPokemon Channel on Slack if that sort of 2ndF scratches your itch, Steve Urkel.

F3 WELCOME & DISCLAIMER:


WARM-O-RAMA:
SSH IC x 15 (obviously)
Hillbillies IC x 15
Shoulder Taps IC x 15
Shoulder Press IC x 15
Overhead Claps IC x 15
Seal Jacks IC x 15

THA-THANG: Curb Stomped: An ascending Bear Crawl + Merkin ladder that turned boys to men, Sad Clowns to HIMs and Barney to Andy

– Begin at Curb 1 and Bear Crawl to Curb 2 (exactly 34 yards away)
– Once at Curb 2, perform 1 Incline Merkin (Inerkin?)
– Bear Crawl back to Curb 1, perfrorm 2 Inerkins
– Repeato, adding 1 Inerkin at each curb until PAX reached a count of 10

***INTERMISSION: One Mile Bataan Death March (Indian Run w/PAX at back of line dropping and performing 10 Merkins)***

– Descend the Curb Stomped Ladder, starting at 10 Inerkins
– PAX used Lunge Walks as MOT for reps 10-6, then Bear Crawled reps 5-1

MARY:
Freddie Mercury IC x 15
Rosalita IC x 15
Dealer’s Choice (Barney): Flutter Kicks IC x 15

COUNT-OFF & NAME-O-RAMA:
Five alive: Slots (of course), Billy Blanks, Barney, Neckbrace (FNG), Captain Obvious (QIC)

CIRCLE OF TRUST/BOM:

Passion for our work* is not usually a subterranean volcano waiting to erupt. It is a plant that needs to be cultivated. It is a muscle that gets strengthened a little each day as we show up – as we do what is expected and then some.

-John Ortberg, The Me I want to Be

 *Also applies to spiritual health, fitness, leading your family, etc.

MOLESKIN:
It was good to get back in the QSack after a few weeks off. We did a lot of Bear Crawls this morning, approximately 510 yards to be exact. The PAX were generally enthusiastic about the challenge. Neckbrace, who experienced F3 for the first time today, came because of an invitation from Cheesesteak. Neckbrace assumed that Cheesesteak would join him at the Annex (as Sponsors are apt to do), because he was told … and I quote … “I’ll see you in the Gloom.” However, Pastor Cheese instead Fartsacked*, leaving his FNG all alone. Empty promises. Classic clergy move. Barney entertained the PAX during relentless Bear Crawling with tales of him and Speedy chasing down criminal punks on foot in tall grass behind the Collierville Walmart, a ringing endorsement for how F3 can improve one’s performance on the job. I’m sure when Speedy relayed this story to Phat Pat last night, he received 7,000 Troll Spirit Orbs or whatever nerd currency is exchanged at this sort of soirée. To each his own, dear readers. To each his own.

ANNOUNCEMENTS:
We deliberately announced nothing.


*Sources say he was actually on Q at the Lair, but no physical evidence exists.

Dovicides

THE SCENE: Weather was great. Mid 70’s, air was chewy, perfect for a workout

F3 WELCOME & DISCLAIMER: Given, Not Paid, Not Paying, Not Professional (Read Unprofessional)

WARM-O-RAMA:

  • SSH IC x20
  • Daisey Pickers IC x15
  • Windmills IC x15
  • Arm Circles forwards IC x15 & Backwards IC x 15
  • Bolt 45s
  • Brief mosey to goose field

THA-THANG:

  • Doricides on the goose field. Cones were placed at roughly 10, 20, and 30 yards out. Pax paired up to perform the following exercises. 100 Merkins, 200 Squats, 300 LBCs, and 400 SSH (to shake off the suck). While one partner is performing Dora, the other is sprinting the Suicide with a twist. When cone 1 is reached = 1 Merkin, cone 2 = 2 Merkins, cone 3 = 3 Merkins (Each sprint was approx 120 yds. Sprinting quickly decayed with squats)
  • Suicide Ladder: “Typical” Indian fun run, however after everyone has completed the shuttle we stopped and performed 5 Merkins IC. The fun run continues, however at each stop we added +5 Merkins to the total. Topped out at 20, and had time for mary. (2 PAX for a suicide ladder is brutal…… should be renamed sprint-ups for low counts).

MARY:

  • BBSU IC x10
  • LBC IC x 10
  • American Hammers IC x10
  • rapidly repeated the above set 3xs…….. buuuuuurn.

COUNT-OFF & NAME-O-RAMA
2 Pax: Slots & Speedy

CIRCLE OF TRUST/BOM:
Suicide exercises were chosen purposely due to the 2 high profile lives that were recently taken by their own hands. Bourdain strikes me in particular because his show is one of my favorites. He traveled to places most wont travel, he got down to earth with the locals and was able to relate to them on a personal level, he experienced a vast amount of things including fame. He was also open on his show about his issues with substance abuse, depression, recovery, and continued sobriety. In the end, however, even after experiencing as much of God’s creation as he did, he ultimately lost hope and ended his life. For some people doing the hard thing is getting up in the morning and dealing with their own inner turmoil. usually allowing your ear to be bent, or being present and available to someone going through rough times can give them hope to go another day week month. Always show hope in all you do.

Ephesians 2:10 For we are God’s handiwork, created in Christ Jesus to do Good Works which GOD prepared in advance for us to do.

MOLESKIN:
I anyone ever needs an ear my  phone number is listed on slack.
ANNOUNCEMENTS:
none known

RESET: Tour of the Hills

THE SCENE: Beauty of a morning…surprisingly, we did not arrive to an active crime scene.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH IC X 20
Merkins IC X 20
Mountain climbers IC X 20
Cross leg hamstring stretch
Runners stretch (arms inside)
High knees IC X 20
Heisman IC X 20
Overhead claps IC X 20

THA-THANG:
Hill #1 – Old Faithful

Top: 20 swingset rows
Bottom: 20 Merkins
3X

Burpees until all-in
Merkins IC X 20
Mozy to…

Hill #2 – Nature Boy Landing

Partner wheelbarrows up the hill (split it if necessary)
Crab walk down the hill (modify to bear crawl or lunge walk if needed)
2X

SSH until all-in
Mozy to…

Hill #3 – Soybean Summit

Line up for wall-sits–PAX stay in wall-sits while each PAX runs up and down the hill twice…

Hill #4 – Heartbreak Ridge / Blanks Bluff

20 finisher sprints up and down

MARY:
Dealer’s choice: Shoestring
American Hammers IC X 30
Hello Dolly IC X 20

CIRCLE OF TRUST/BOM:

We all get in ruts from time to time. It seems to creep in subtlety. You miss one workout. Apathy may set in. Our vigor for life dullens and we feel like we’re just going through the motions.

The good news is we don’t have to stay in a rut…we can choose to re-up on our relationships. To refocus our purpose towards our highest aspirations. To recommit to what is most important. It’s a choice–this space at F3 reminds us of this and helps us to make healthier choices. Do what works for you to overcome stagnation–but never be content to stay there.

Life is too short to stay down–We tend to want to isolate, but what’s best for us is to integrate…to lean into our communities and social networks to look for fresh life and motivation.

“Look carefully then how you walk, not as unwise but as wise, making the best use of the time, because the days are evil. Therefore do not be foolish, but understand what the will of the Lord is.” (Eph 5:15–17 ESV)

MOLESKIN:
QIC greatly encouraged by the turnout–great to have familiar Tuesday crowd, plus newcomer “Giant,” Nantan Gus, and 1st F Q Shoestring. All PAX pushed their limits and worked hard as we excelled together. Zima gave me the infamous “look of disdain” at least once during the workout–that’s one of the highest honors a Q can receive. We missed Speedy, who suffered from insomnia last night.

Finish the Drill

Date: 06/01/2018

AO: The Annex

QIC: Gus

PAX: Bootheel, Giant, Orange Julius, Gus

Conditions: 70F – humid

WELCOME

DISCLAIMER

To begin, I should set some context. I had planned to post at The Levee, but my man Phat Pat needed someone to cover his Q because he has degenerative hips or a bad groint (or something). I accepted the change late Thursday evening, so my workout was not planned very well. I knew I wanted to do a few classics, but I’d shift fire depending on the quality and quantity of the PAX who showed.

Orange Julius and I began a pre-workout ruck at 0450, while it was still fairly dark. As we approached the rear entrance of the park on the paved path, we saw a disabled car parked awkwardly on the slope of a drainage ditch, with the driver’s door on the high side. We heard the engine revving, but the car did not move. In the pre-dawn Gloom, I wondered aloud if we should go check the car, but I did not break stride while doing so. Juice calmly reasoned that the person seemed to be in no physical danger, and that we would check again after making another loop. (That Juice is a smart guy.)

On our second lap, BOB had finally risen enough to make out some details about the vehicle and its driver. It turns out, the small passenger car was missing its front wheels, had a front bumper that was barely hanging on, and had tree branches attached in odd places to its frame. The driver seemed to be annoyed at his predicament but otherwise unmolested. Still, Juice and I were satisfied that no one was dead or dying and continued on our way. By the time we reached the parking lot where we’d gather for F3, I had determined to alert the local authorities in case the driver was in need of medical attention.

To top it all off, the AO Q fartsacked due to varicose veins or acute hypochondria (or something). So, as the rest of the PAX arrived, I was on the phone with a grumpy desk sergeant with the Memphis Police Department instead of mentally preparing to lead a workout. I forgot to place the Shovel Flag and started two minutes late. God help me.

* mosey to the tennis court *

Four Corners on the Tennis Court
SSH
Merkin
Squat
BBSU
(Rotate EMOM)

Dips & Squats & Dips & Squats
15 dips
15 squats
14 dips
14 squats
. . . .
1 dip
1 squat

* mosey to the playground *

Little Cindy
10 minutes AMRAP
5 pull-ups
10 merkins
15 squats

Standing MARY
Imperial Walker IC x 20
Hillbilly IC x 20

Ratchet Shoulder Blaster Until ENDEX

Count-O-Rama (4)

Name-O-Rama

COT / BOM:  Repetition and tedium are demoralizing. Whether it’s a set of merkins for 60 seconds, a descending ladder of dips & squats, or a brutal Cindy routine, we have to finish the drill to reap the rewards. Similarly, in life we are often tempted to cut corners, thereby cheating ourselves or others. We must finish the drill to reap the rewards!

Moleskin: This workout had the potential to be a Cluster Q because of how scatter-brained I was at the beginning. Thankfully, the PAX rode with me until we found a groove, and we all put in some work.

Dova Dora

THE SCENE:
More pleasant a morn is rarely seen in this corner of Shelby County. YHC arrived early to find a good hill. Next to arrive was Slots (!!) – amazingly early. Phat Patty pulled up, busted hip and all, listening to Kelly Clarkson (very) loudly. He forgot the Unicorn cereal he promised to me. Billy Blanks and Soulja Boy were next. Speedy came running up during the disclaimer.

F3 WELCOME & DISCLAIMER
YHC’s mind almost always goes blank on the disclaimer. Slots and Phat Patty bailed me out.

WARM-O-RAMA:
SSH x20; IW x10; Nancy Kerigans x10 each leg
~.25 mi indian run – last PAX does 1 burpee then sprints to catch up. We got through 2 complete rounds, then sprinted to Phat Pat, who was doing CMU curls at startex. 

THA-THANG:
DORA 1-2-3
PAX paired up. Partner 1 ran around the covered community center driveway, starting backwards then switching to forwards at the halfway point. Partner 2 would performed an exercise. Switcheroo until each pair completed the following reps:
Burpees x100
Pickle Pounders x200
Squat x200 (300 was the plan, but YHC called it at 200 to make sure we had time for 11s)

Dora always provides ample opportunity for mumblechatter. Unfortunately, one PAX (who may or may not be named for a famous fitness instructor) blew the gloom horn and chased YHC and Phat Patty from our station. 

11s:
YHC led the PAX on a short mosey around the community center to a decent-sized hill (for Memphis). We then performed 11s – groiners at the bottom, smurfjacks at the top. Phat Patty took some vids and pics of us struggling with the evil smurfjacks. 

Mosey back to startex with enough time to knock out the last 100 squats from Dora (5×20). 

MARY:
Dealer’s choice…
Hello Dolly (Speedy)
Red light, yellow light, green light (Slots)
Boat/Superman (Billy Blanks)

COUNT-OFF & NAME-O-RAMA
6 PAX, 2 shovel flags, 1 folding table

CIRCLE OF TRUST/BOM:

Leviticus 19:9-10 says, “When you reap the harvest of your land, you shall not reap your field right up to its edge, neither shall you gather the gleanings after your harvest. And you shall not strip your vineyard bare, neither shall you gather the fallen grapes of your vineyard. You shall leave them for the poor and for the sojourner: I am the Lord your God.”

That passage has been convicting for me lately thinking about how I spend my time and money. God instructed his people to leave some of their earnings (crops) for the poor and sojourner. I should do the same with my earnings and my time, so that if I have a neighbor in need, I’ve got some left to give. Our culture tells us to either indulge and spend it all, or hoard and save it all. God calls us to be radically generous. 

MOLESKIN:

A hobbled Phat Patty brings something special to every workout. He’s got the intangibles (just not the cereal!). Soulja Boy roasts his own coffee, and he graciously brought iced coffee to share after the workout. He even brought milk, simple syrup, and a table on which to set everything. Maybe we should cancel the Millington launch so we don’t lose that PLC. 

ANNOUNCEMENTS:

Father Abraham’s graduation from Warriors Center Thursday night.
2nd F gathering at Levitt Shell this Saturday night.
Millington AO launching June 12.

2.0s and CMUs

THE SCENE: Like 70 sumthin degrees. No rain but luckily still muddy from yesterday’s rain. Perfect conditions for the ridiculousness about to transpire. Three 2.0s posted this gloom so the rest of the PAX were all like “Aw sweet we gone catch a break today” Ha ha. I’m laughing.

F3 WELCOME & DISCLAIMER
Had some FNGs so YHC started out by stating the mission and purpose of F3.

The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.

Then the usual spiel:
-Not paid
-Not forced
-Push yourself
-Don’t break yourself
-Have fun

WARM-O-RAMA:
-SSH (of course) x20 IC
-Star Jumper x10 OYO
(This one felt a kind of silly to the adults but YHC was fine with that since it is his 2.0’s fav. Start out in crouched in a ball. Then, with gusto,  jump up and explode fully extending your arms and legs out like a star)
-ISW x10 IC
-Daisy Pickers X15 IC

Warmed up and ready to work.

THA-THANG:
All PAX above age 11 were packing a standard 28lb CMU. Those 11 and < had a 5.5lb paver.

Pick up your coupon and man on over to the field. Line up side by side facing the field. We bout to git in this mud.

Part 1:
Starting at the backstop perform 1 CMU squat, 1 CMU overhead press, and one CMU front shoulder row. Once your reps are complete violently hurl your coupon as far as you can. Advance to it’s landing spot and repeat the exercises, adding an additional rep of each. Keep this up until you reach the ratty old soccer goal that YHC found out in the field and decided to use as a checkpoint. When you finish grab your CMU and go fall in and finish with another PAX.

I want to take a sec to call out our FNG, Giant who happens to be a legit CMU CANNON! Seriously! Dude must have grown up throwing CMUs or something cause he tossed that thing like a pigskin. Snaped the wrist and everything.

Intermission:
Once all PAX arrived at the ratty soccer goal leave your coupons and mosey over to the parking lot for a couple of laps incorporating front mosey, side shuffle, and backward mosey. This kept the heart rate up while giving our toasty shoulders a chance to cool off.

Back over to our mud caked coupons. Time for the trip back.

Part2:
Perform 1 Merkin and 1 mountain climber. Launch your coupon back toward the backstop and lunge walk to it’s position. 2 merkins, 2 mountain climbers… By now you get it. This is when Red Roofers CMU executed an Irish goodbye by unexpectedly falling apart unannounced. Textbook IG, amirite?

Cherry on top:
Had a little time to kill before Mary so we moseyed back to the ratty old soccer goal and bear crawled to the backstop.

MARY:
-WW1 situps x15 IC
-Dying Cockroach x15 IC (lead by Orange Julius)
-Hip Thrusters x10 IC
(these were originally gonna be pickle pounders but YHC decided against that due to 2.0 presence)

COUNT-OFF & NAME-O-RAMA
9 PAX, 4 FNGs, 3 TPOs: Phat Pat;  Orange Julius; Roomba; Giant; Red Roofer; Breeze; Emmit; Ganon; Soulja Boy on Q
CIRCLE OF TRUST/BOM:

Purpose
 (inspired by a chapter thusly named in a book YHC is reading with his M)

Baptist Catechism question 1
Q: What is the chief end of man?
A: The chief end of man is to glorify God and to enjoy him forever.

“Vanity of vanities, says the Preacher,
vanity of vanities! All is vanity.
What does man gain by all the toil
at which he toils under the sun?”
Ecc 1:2-3

The preacher here goes on to tell us how he tried to make life about himself by searching for purpose in things like learning, laughter, great projects, unbridled sexual pleasure, money, music, and even his children. None of these things, when elevated to his life’s purpose, led to anything but despair.

He tried to find purpose in the CREATED world and it didn’t work.

Even for Christians, too often we think we can settle for God after we have gotten our chance to taste of all the worldlyness we can. We don’t trust God when he tells us that those things won’t fill us up so we go and verify that point rather than taking God at His word. 

The preacher in Ecc eventually comes to the answer concerning his purpose.

“The end of the matter; all has been heard. Fear God and keep his commandments, for this is the whole duty of man. For God will bring every deed into judgment, with every secret thing, whether good or evil.”
Ecc 12:13

Scripture expands fearing God beyond our idea being afraid of someone. It’s standing in awe of God. It’s honoring, revering, and worshipping him, and not just because of potential condemnation. If you put your trust in Christ then no condemnation will befall you. Simply put, we fear God because he is God.

Challenge to the PAX:
Find your purpose in fearing and glorifying God and your identity in the righteousness of Christ.

MOLESKIN:
Tclaps to our FNGs! (Giant, Ganon, Roomba, and Breeze)
Extra Tclaps to our 2.0s joining us! (Emmit, Ganon, and Breeze) these guys really pushed themselves and did great!
BTW, Breeze forgot to take his coupon with him. You’ll just have to get it next time you post!
Thanks to Phat Pat for the awesome PLCerealteria. Never thought that cereal and milk would hit the spot like that after a workout.

ANNOUNCEMENTS:
Memorial Day convergence Monday at the Baracks. All other AOs will be closed. Coffeeteria lacation TBD.

 

 

Honoring the Band of Brothers

THE SCENE: It was in the 70’s with a cool breeze. Excited to not have the humidity at 5:30 am.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x 20 IC 4ct

Imperial walkers x12 IC 4 ct

Hillbillies x12 IC 4 ct

Tempo (slow) squats x20 IC 4ct

Butt Kickers x 30 sec–focus on quality and stretch/not erratic movements

High Knees x 30 sec–focus on quality

THA-THANG:
Mosey to hill by playground and church

X6 hill sprints– jog down, sprint up
Oxidative split squats ic x10 each leg
15 push-ups
Army crawl to swing or modify (about 20 yards)
Swing knee tucks x 20
X6 hill sprints– jog down, sprint up
Oxidative split squats ic x10 each leg
15 push-ups
Army crawl to swing or modify (about 20 yards)
Swing knee tucks x 20
X6 hill sprints– jog down, sprint up
Oxidative split squats ic x10 each leg
15 push-ups
Army crawl to swing or modify (about 20 yards)
Swing knee tucks x 20

 

X10 hill sprints– jog down, sprint up
Oxidative split squats ic x10 each leg
15 push-ups
Army crawl to swing or modify (about 20 yards)
Swing knee tucks x 20

MARY:
Reverse plank hold

COUNT-OFF & NAME-O-RAMA
5 PAX.    Billy Blanks (Q), Slots, Jasmine, Boothill, Orange Julius
CIRCLE OF TRUST/BOM:

During the hill sprints, YHC talked about the courage and bravery of the Greatest Generation when they were storming Normandy on D-Day. They answered a call and shared each others burdens. May we never forget their strength, courage, and honor.
YHC shared from Ecclesiastes 7:14-20 .  May we learn from Solomon that all the things in the world will not give us happiness.  We are going to live and die. Life is not fair since some good will die while pursing righteousness and some will live even if they are doing the wrong thing.  Life isn’t fair so control the controllables. Find other high impact men and try to emulate them. Learn from them. But as verse 20 shares, no man has lived a good life and never sinned. Be ready to fail, but don’t focus on the negative. Learn, pick up and move on and make sure to acknowledge the good you are doing.

MOLESKIN:
While the hill isn’t .25 miles long, it was enough to feel a burn in the lungs and the calves while sprinting. 

ANNOUNCEMENTS:
Memorial day convergence at the Barracks

Laps at the Annex

THE SCENE: Muggy, in the 70s
F3 WELCOME & DISCLAIMER

Done in the usual and customary F3 Manner.
WARM-O-RAMA:

Wind Mills IC 20

High Knees IC 20

Overhead Clap IC 20

CMU overhead press (PAX continue the overhead claps while 1 PAX does 10 overhead press with the CMU x10 and then hand-off to the next PAX.) Completed 2 revolutions.
THA-THANG:

Since it has been approximately 4-6 weeks since the APFT a bit of training seemed timely as our goal is to demonstrate improved scores later this year.

2 laps around the long route in the Annex field. Laps were broken into quarters. On the first lap, at each quarter PAX performed 20 Merkins. On the second lap at each quarter PAX performed 20 situps.

Totals: ~2 mile run, 80 merkins, 80 situps per Pax.

MARY:
American Hammers IC 30 (Slots)

Dying Cockroach IC 15

COUNT-OFF & NAME-O-RAMA
Speedy, Zima, Rabbit, Orange Julius, Phat Pat, Snookie, Choker, Slots
CIRCLE OF TRUST/BOM:

YHC has been dealing a lot with anxiety. There is always a low level that has been there for many years but some days it is much higher than others. The anxiety is generalized over many things, work, finances, health, marriage, parents, siblings, even dealing with traffic on the highway everyday.

I don’t have any answers for this nor do I have any solutions.

But I thought I would share a few things that have helped me deal with this.

Regular church sermons…doesn’t necessarily have to be attendance as there are a lot of wonderful sermons online (youtube etc.)

A portion of scripture that has helped tremendously with anxiety:

Psalm 81

(To the chief Musician upon Gittith, A Psalm of Asaph.) Sing aloud unto God our strength: make a joyful noise unto the God of Jacob.

2 Take a psalm, and bring hither the timbrel, the pleasant harp with the psaltery.

3 Blow up the trumpet in the new moon, in the time appointed, on our solemn feast day.

4 For this was a statute for Israel, and a law of the God of Jacob.

5 This he ordained in Joseph for a testimony, when he went out through the land of Egypt: where I heard a language that I understood not.

6 I removed his shoulder from the burden: his hands were delivered from the pots.

7 Thou calledst in trouble, and I delivered thee; I answered thee in the secret place of thunder: I proved thee at the waters of Meribah. Selah.

8 Hear, O my people, and I will testify unto thee: O Israel, if thou wilt hearken unto me;

9 There shall no strange god be in thee; neither shalt thou worship any strange god.

10 I am the LORD thy God, which brought thee out of the land of Egypt: open thy mouth wide, and I will fill it.

11 But my people would not hearken to my voice; and Israel would none of me.

12 So I gave them up unto their own hearts’ lust: and they walked in their own counsels.

13 Oh that my people had hearkened unto me, and Israel had walked in my ways!

14 I should soon have subdued their enemies, and turned my hand against their adversaries.

15 The haters of the LORD should have submitted themselves unto him: but their time should have endured for ever.

16 He should have fed them also with the finest of the wheat: and with honey out of the rock should I have satisfied thee.

Prayer Requests: Choker will be away with military duties again next week. Prayers for safety for him and his M.

Prayers for safety for Panchos Ruck.
MOLESKIN:

Phat Pat topped the morning off with homemade Orange Julius!

Today YHC learned the ages of Rabbits shorties, that Law school didn’t prepare Snookie for his current work as an attorney, that Zima passionately abhors the Q the entire 45 minutes of BC and that Slots and Speedy are fast, like really, really fast.

ANNOUNCEMENTS:

Panchos Ruck 5/19/2018.

Cindy Sue

THE SCENE: Annex. 70. Sweaty.
F3 WELCOME & DISCLAIMER:

  1. Welcome: 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.
    WARM-O-RAMA:

SSH. IW. Plank Twists. Squats. Mosey around parking lot. Stretch. Mosey to pull-up bar.

THA-THANG:
Modified Cindy (7 min): 5 pullups 10 Merkins 15 squats. Go fast.
Sue-drag ladder across parking lot.
Turk-burp, 4-count overhead claps. Start w three reps each, increasing to six.
Ladder up 7 min down 7 min.
Cindy 7 min. Can you make it through as many rounds as your first attempt?
Mosey back to start.
MARY:
5xGroiners. 5xGas pumps. 5xHW side crunch. Repeat 5x Groiners.

COUNT-OFF & NAME-O-RAMA

Slots, Snookie, Choker, Orange Julius, Speedy, Four Eyes.

 

CIRCLE OF TRUST/BOM:

Movement is a release of energy. Ignition is the act of setting something on fire and starting it to burn. It is the transformation of energy from the potential to the kinetic. Potential energy resides in something held motionless by restraint, like water impounded behind a dam. That restrained energy cannot be transferred until it is released and begins to flow. Likewise the potential of a man. But it does not just gush out and fall to the lowest point, it must be focused. The author writes about men who impacted him:  First, there was something different about them, not from each other but from the other Members of the Organizations in which I encountered them. This difference manifested itself primarily by their apparent unwillingness to go along to get along, even when the getting along was to their individual Advantage. They seemed to be guided primarily by their own sense of Purpose, which often led them to be Disruptive to the Organizational Status Quo. Not surprisingly, this did not endear them to the Organizational Governance, but that was not something that seemed to concern them in the least. Like Peter and the other first apostles who were warned by the Jewish rulers to stop talking about Jesus in the early days after his crucification, their obedience was to a higher Purpose rather than other human beings. Second, their words were clear and uncompromising. When they spoke, they left me with no doubt as to what they believed or why they believed it. They rarely used the passive voice to avoid taking or assigning responsibility and never said “we” when they meant “I”. As I got to know them, I would invariably discover that one reason their words were so uncompromising was because they themselves were not compromised men. They were Right, in proper personal alignment with themselves, their Concentrica and their Creator. They spoke from the heart because their hearts were pure, unadulterated by the fear and anxiety that are the bitter fruit of personal misalignment.

Props to Slots for being very clear and unapologetic about his perspective and his goals. I don’t always agree with him, but I cannot mistake him for what he is not.

MOLESKIN:
The Turd is a beautiful place. Lots of options, tons of space. Slots brings great coffee.

I loved Choker’s comment afterwards, “it’s not necessary to name names [of men who HC’d and then didn’t show]. But I want to anyway.”

Let’s be about what we say we’ll be about – like posting our BB’s on time…sorry Slots.

ANNOUNCEMENTS:
Look out for Pancho’s Ruck, and put September 21-23 on your calendar (and your M’s calendar) for GROWRUCK 12.