Live and DIE by the SWORD at the Annex

THE SCENE:  A little humid, but forgiving. Grimace and Speedy are already sweaty and panting. Can’t imagine why.

F3 WELCOME & DISCLAIMER: Totally on time. Why would you ask? Repeated for Meter Maids (Or Roombas as they are known at the Annex). Speedy spent this time EHing a recent critic of the F3 Nation.

WARM-O-RAMA:
SSH IC x 20 (because we have rules)
Windmills IC x 20
Daisy Pickers IC x 20
Hillbillies IC x 20

Speedy kept doing Jawflappers

THA-THANG:
It’s revenge of the nerds time! More Dungeons and Derkins!
We mosey over to the east side of the parking lot near the 400m/quarter mile loop for the Sword Coast Relay. For those that still think Monopoly is an acceptable board game, The Sword Coast is a location in a popular D&D setting that’s positively brimming with adventure.

Nerds love alt text.

Our loop was just like that, but without all that pretty water, and with lots of ragweed and joggers.
Speaking of, our illustrious leader, Speedy, finally joined us for the explanation.

  • PAX Circle up and remember their spot in the order. We start with Gomer and go around the circle. (Place your bets on whether the PAX stayed in order).
  • PAX #1 rolls a 12-sided Exercise die (I found the good one. Miss me with that yoga die). He then runs clockwise around the loop, bearing THE BATON (Which was a NERF Sword. NERF OR NOTHING!).
  • PAX do the exercise the die winds up being. Difficulty ranges from “Water Break” to “20 Burpees”.
  • Once All In, PAX #2 rolls and runs Counter Clockwise, getting the sword from the previous PAX.
  • Once All In, PAX #3 rolls and runs Clockwise, getting the sword from the previous PAX, and so on…
  • After you hand off the sword, finish your loop and return to the circle and recover until the next roll.
  • As with the last D&D Q, all PAX have the ability to reroll one of their own rolls once that morning. 

The interesting twist with the reroll this time is that you don’t have to do the exercises, so you can reroll to try and make it harder or easier on your fellow PAX. Tunes were started and we were underway! Gomer rolled a 20 Burpees straight away and completed the loop before we could finish, like a boss. The first round proceeded with minimal shenanigans. Everyone chanted for Water Break and we all experienced disappointment as a family. Everyone hung in there for lots of jump lunges and jump squats.

In the second round, I witnessed Grimace go out of turn. Mark it folks. Civility died in the Annex at 5:57AM. For Shame. Not long after Speedy finally rolled the first “Water Break”, He then tipped it over to change it to 20 burpees, and ran off like we wouldn’t notice that.

Speedy’s Stealth check: 4 (Broad daylight, and like 6 people staring straight at him)
PAX Perception check: 30+ (Again, we watched you do it, dude)

Gun Show tossed it up to make up for that chicanery and we got a Water Break, which translated to a 20-count. Sonic and Tremor did the burpees anyway. I think they take burpees as a free action. Beasts. Speedy on the other hand is obviously Lawful Evil. By the last rounds, order was mostly forgotten, but good laughs and mumblechatter was had.

Everyone went about 3 or 4 loops. I figure the sword was carried about 3.5 miles in total. Good job PAX. Get you some of Speedy’s Potion of Jitteryness.

MARY:
Flutterkicks IC x 20
LBCs IC x 20

COUNT-OFF & NAME-O-RAMA – 9 PAX
Gomer, WannaCry, Tremor, Sonic, Grimace, Speedy (AOQ), Gun Show, Pronto Pup,  Roomba (QIC)

CIRCLE OF TRUST/BOM:
Accidentally keeping with the theme, I talked about Treasure. Matthew 6:21 says “For where your treasure is, there your heart will be also”. It is crazy easy to say you support someone or something, but that is nothing unless you are putting time, energy, and/or expense into it. I am so proud of the F3 community as we take care of each other, especially during the floods a few weeks back. I felt I was preaching to the choir because every one of them takes this seriously enough to put sweat and time and planning into this. I told them to evaluate where their brethren place their treasure to find out what they are actually serious about.

Prayers for Pronto Pup’s friends that are terminal, for traveling PAX, Frosty’s M, Rabbit’s job, and all else unspoken.

MOLESKIN:
The Slack channel has been abuzz with rules lately, and today we fudged our way through my set of rules, but still had so much fun, in spite and because of it. I was happy to see WannaCry back out there. His quote on Slack said it all. It’s not motivation. motivation is fickle. It’s discipline that keeps us coming. I missed having Pronto Pup out there, and wish him luck on his VQ at the Levee. Can’t remember much about the mumblechatter, except that they hate that Die. I love the die. I don’t have the heart to tell everyone to do 30 mountainclimbers. It does :). I’m glad to have Sonic stick around after for the summer. Can’t wait for the next session…er…Q. Think I’ll finally bring that dragon I’ve been saving. 

ANNOUNCEMENTS:
Convergence at Mothership on 4th of July. 6:30AM – 7:15AM. All other AOs are closed that day, so you need to get your freedom fix there. Grimace is on Q, which is no coincedence. Red, White, and Blue all mix to make a light purple.

Barney’s bday playground!

THE SCENE:  mid 60’s
F3 WELCOME & DISCLAIMER 

Pax were warned!
WARM-O-RAMA:

38 SSH, 38 merkins OYO, 38 squats OYO, stretch OYO, then mosey 1/2 mile
THA-THANG:
Pax divided up into two teams-6 on each

first team moseyed until team two was done with their circuit- about 6 minutes per team.

each pax perfomed reps at each station until all completed, pax squatted while waiting on their turn.

rinsed and repeated twice each team

  • farmers carry 50 yards- 50 lb dumbells
  • 50 yard lunges
  • 35lb sandbag cleans over the shoulder-10 reps
  • thrusters with 25lb dumbells- 10 reps

MARY:
pickle pounders per rabbit until endex- approximately 1 minute
COUNT-OFF & NAME-O-RAMA
12, Sonic, Speedy, Gomer, Gun show, Grimace, Pillsbury, Beard face, Tremor, Iceberg, Rabbit, Chuck E Chz, Barney
CIRCLE OF TRUST/BOM:
Matthew 5:13- ” You are the salt of the earth. But what good is salt if it has lost its flavor? Can you make it salty again? It will be thrown out and trampled underfoot as worthless.”                                              Salt is great for flavor.  Jesus was instructing his disciples to stand out and be different.  The Christian walk is foreign to the way the world lives and we are to stand out by being flavorful.  Salt also makes you thirsty.  We as followers of Christ should live in a way that makes people thirst for what we have inside.  Make disciples by living lives that make people thirsty then share Jesus whenever you can.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

“I’m going back to the Berm; they’re not this stupid.”

THE SCENE: It was good weather to do some work.
F3 WELCOME & DISCLAIMER: Disclaimed – Covered the Mission of F3, 5 components to each workout, and the F3 Creedo for our FNG.

WARM-O-RAMA:

  • SSH IC X 20
  • Hill Billies IC X 20
  • Arm Circles IC X 10 forward X 10 reverse
  • Squats IC X 10
  • Mosey

THA-THANG:

PAX took a station and performed the prescribed exercise at the station until the the individual pulling the tire returned. Each iteration lasted approximately 25-40 seconds. These were intended to be High Intensity Interval Training (HIIT), but PAX were instructed to modify as needed. There was a 10 count between stations after the tire puller returned, and then PAX rotated stations. The stations were:

  • 40 yard tire pull down and up a hill
  • Dips
  • Derkins
  • Clean and Press with 50 pound exercise sand bag
  • Single Leg Burpees
  • CMU Curls
  • Bench Step Ups
  • Battle Rope
  • SSH
  • Flutter Kicks
  • Plyo Pushups (Sonic killed these)

After 1 round, we mosey to a nearby hill and performed 11s with Merkins at the top and Squats at the bottom.

Moseyed back to the equipment and completed 9 of the 11 exercises in the series again before we moseyed back for MARY (probably should have just completed the last 2 sets and skipped MARY).

MARY:
LBC IC X 30
COUNT-OFF & NAME-O-RAMA
Speedy, Roomba, Sonic, Mardi Gras, Gun Show, Gomer, Beard Face, Pillsbury, Chuck E Cheese, WannaCry (FNG), Grimace (Q).
CIRCLE OF TRUST/BOM:
Told a story of a young man I was working with who just graduated high school, has fantastic test scores and GPA, but is facing homelessness before he starts college this fall as his mother is being evicted from her apartment at the end of the month. Talked about the Raleigh Egypt valedictorian who was homeless this spring, but graduated top of his class and received millions of dollars in scholarship offers.

There are many families living paycheck to paycheck here in Memphis. There are many families who don’t know if they’ll be able to pay the bills, rent, and pay for food next week. There are many families who just need some kind of support.

Find someone who needs your support and give them support. If it’s a widow at church who is lonely and needs someone to talk with, if it’s a young man who needs mentoring but doesn’t know where to turn, or if it’s a family who has just had their home flooded, give support to where support is needed. If you’re reading this, you’re likely already a HIM. You are in a position of influence. How are you supporting and influencing this community?

MOLESKIN:

Don’t be afraid to adjust your Q in the middle of the workout. I had too many arm/upper body stations back to back to back and decided to change one of the stations with a bench to a Step Up instead of Inclined Merkins.

This morning’s workout was tough. Stations are good in that PAX can modify the exercises depending on their desired level of intensity and the stamina they have which can be great for all levels of fitness.

WannaCry (FNG) posted this morning with Chuck E Cheese. He’s an IT/Cybersecurity/computer guy who kept pushing despite the suck! His merlot splash was also caught in Speedy’s GIF after this morning, so go watch that gem in our Slack channel.

ANNOUNCEMENTS:
Gun Show’s VQ is tomorrow at Arcadia. Do it.

Beast Week this week at The Levee!

That’s an Odd Place to put a Piano.

THE SCENE: 55 GLORIOUS degrees. Just shy of shorts weather.

F3 WELCOME & DISCLAIMER: Good morning. I’m Soulja Boy. Blah blah blah. Modify blah blah blah… whatever.

WARM-O-RAMA:

  • SSH x20IC
  • Daisy Pickers x10IC
  • 5 Burpees OYO

THA-THANG:

Pt. 1: CMUicides! A fusion of two things YHC loves (CMU exercises) and hates (Suicide sprints).

P1 AMRAPs the exercise while P2 does suicide sprints 10, 20, & 30 yards then flapjack. Complete 150 of each collectively

  • Offset Merkins x150
  • CMU Squats x150
  • Reverse Crunches x150

Intermish: The PAX were pretty smoked at this point so we took a little break to knock out YHC’s patent pending CMU Circle-O-Greatness!!.     :awe_yeah_lit: 

PAX on their six in a circle, shoulder to shoulder, facing outward, odds holding CMU. On YHC’s command begin passing coupons in the clockwise direction until our shoulders started to feel nice and toasty then reverse. 

Pt 2: Bearicides! This sucked. A lot. 

Bearcrawl 10 yards and crawlbear back. 20 yards then 30. Stop for 10 merkins at 10 yards, 10 BBSU at 20, and 10 flutter kicks at 30.

Total: 60 yds bearcrawl; 60yds crawlbear; 50 merkins; 30 BBSU; 10 flutter kicks

 

MARY:
CMU sit ups: Partner up. On your six facing each other and lock legs for stability. Begin performing sit-ups passing the CMU back and forth for like five-ish minutes until time ran out. 

COUNT-OFF & NAME-O-RAMA
Speedy; Tremor; Grimace; Gun Show; Gomer, Chuck E. Cheese; Sonic; Iceberg; Bailout; Soulja Boy (QIC)

CIRCLE OF TRUST/BOM:
A reproof goes deeper into a man of understanding than a hundred blows into a fool.  -Proverb 17:10

Challenge to the PAX: Be men of understanding.

MOLESKIN:
The Mumble chatter was as strong as one could expect from a bunch of dudes that couldn’t breathe. The Annex has the best PLC in the region the fellowship was top notch. 

The title of this BB has nothing to do with it’s content. Cobains.

ANNOUNCEMENTS:
Join YHC and Bailout for a super short 26.2 mile ruck at 1100pm next Friday night (6/21) starting at the Mothership location. The plan is to finish along side the Mothership pre-ruck and then post for the BC. 

Annex Country Club Deux

THE SCENE: Shorts weather. Snuck in an strategically placed  a disk golf goal on the West side of the Community Center nestled nicely among many happy trees
F3 WELCOME & DISCLAIMER: Gave it
WARM-O-RAMA:

June is J, J themed Warm a Rama. 5 Pillars and Mission were mentioned. It was going to be a fun workout.

IC Jumping Jacks (read SSH) 40, Jump Lunges IC 10 (40), JUMP SQUAT HOLDS (WTF) this sucked balls…. do not look this ass hole up 10-1 (YHC needed a 10 count after), J-Lo IC 10,
THA-THANG:
We golfed. There was a method of travel and a per shot payment. 5 Penalty burpees if you hit greenery (trees or shrubberies) or hit any part of the goal/flag without scoring. Hold Plank or Al gore till all in (in a safe-ish location)

  • Putting Green (for practice…. no trees…. no goals). Movement method was a sprint. Two tosses into the Goose Field and 2 Tosses Back.
  • Hole 1. Movement was Long Jump, Payment 20 Calf Raises
  • Hole 2. Movement was Bear Crawl, Payment 10 Merkins
  • Hole 3. Movement was Sprint, Payment 5 Burpees

MARY:
Who?
COUNT-OFF & NAME-O-RAMA
8 Pax, Iceburg (FNG), Gomer, Gun Show, Sonic, Grimace, Photoshop, Chuck E Cheese, Speedy (Q)
CIRCLE OF TRUST/BOM:
Recent events in Collierville have left an impact on many. Check on those you know. The ones going through things who never talk about it are typically in the most need. Our days are already numbered, don’t take them for granted.
MOLESKIN:
Iceburg is a beast…. Trucked right along. Grimace can climb trees and does in fact bleed. Gomer posted sick again…… get feeling better dude.
ANNOUNCEMENTS:
New AO in the making.

Smoking Crows and Swingset Work = Typical Day at the Annex

F3 WELCOME & DISCLAIMER

WARM-O-RAMA

THA-THANG:
ROUND 1 @Swingset

Timed Rounds (40 seconds on, 20 seconds off), 3 cycles through all four movements

  • Swing merkins + knee tuck-in combo (2×2)
  • Swing tricep extensions 
  • Swing speed in&out squats
  • Swing hamstring tuck-ins

INTERLUDE – Mozy to Sprint to back of the park for dealer’s choice matinee version of MARY. Gomer, Billy Blanks, and Gunshow led us like the warriors they are. 

ROUND 2 @Pull-up bars

Timed rounds (40 seconds on, 20 seconds off) 2 1/2 cycles through all four movements

  • Pull-ups 
  • Jump Lunges
  • Pull up hangs (hang as long as possible on up position, hang on down position)
  • Jump Lunges

MARY:
Prepaid during INTERLUDE

COUNT-OFF & NAME-O-RAMA

6 | No FNG’s

CIRCLE OF TRUST/BOM:
Luke 12:13ff

  1. You are not your things
  2. Use what you have for others

MOLESKIN:
The Annex proves once again why it is a premium, top shelf AO. Encounters with the now storied “Wolf Man,” scaring older walkers half to death, and Christmas morning-esque excitement over what trash/drug paraphernalia will be found in the parking lot are just a few reasons why this place rocks. 

Classic Annex moment for the annuls: Gomer spotted a crow flying casually over PLC, literally with a cigarette hanging out of his mouth. Quintessential ‘Dova. Smoke ’em if you got ’em black bird, smoke ’em if you got ’em.  

ANNOUNCEMENTS:
Prayers for many, including Billy Blanks’ family. 

Down the Ladder

THE SCENE: The fog provided an extra sense of gloominess to the gloom. Shorts weather.
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA

  • SSH IC X10
  • Merkin IC X5
  • Hillbilly IC X10
  • Mosey to pavilion

THA-THANG:
PAX went down the ladder starting at 100 reps and decreasing by 10 for each exercise, and then back up until time. Plank till all in after each movement. The exercises completed were were:

  • SSH IC X 100
  • Squats OYO X 90
  • Flutter Kicks OYO X 80
  • Merkins OYO X 70
  • BBS OYO X 60
  • Inverted Rows OYO X 50
  • Box Jumps OYO X 40
  • Dips IC X 30
  • Calf Raises IC X 20
  • Body Bag Builder Pullups X 10
  • Calf Raises IC X 20
  • Dips IC X 30

Definitely didn’t mosey back to StartEx, but we did mosey back to the flag.

MARY:

  • Pickle Pounders IC X 20
  • Leg Climbers OYO X 20 (10 per side)

COUNT-OFF & NAME-O-RAMA
Roomba, Gun Show, Speedy, Grimace (on Q)
CIRCLE OF TRUST/BOM:
The mission of F3 begins with “To plant…” which must take place before the rest can follow.

Each time we have an FNG, we have already planted something. One of you has extended your influence as a HIM to someone who could benefit from F3. Whether that man becomes an FNG or thinks this isn’t for him, you have already planted the seed – That they are welcome to  do better, to have camaraderie, and to pray with other men.

During this morning’s workout, Speedy reached out to a father son duo who were jogging by and briefly told them about F3 and when we met. Will that small plant turn into something? Not every seed that is planted grows, but every seed that isn’t planted won’t grow.

This is congruent with the Great Commission, to GO out into all nations, to teach and to baptize. How will we grow and how will we serve without going and planting?

You know at least one sad clown. We all know men who would benefit from F3. They may hate it at first or they may love it, but if you found something good in F3, why shouldn’t someone else?

Go and plant so that we can grow and serve.

MOLESKIN:
Bluetooth speaker we found was a hit this morning. It needs an F3 sticker.
ANNOUNCEMENTS:
Drink water.

Golden Spiral of Pain at the Annex

THE SCENE: Room temperature, if someone dropped a bucket of steamed towels in the room. Kinda warm, kinda humid.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC x 20
Windmills IC x 20
Sonic cleared Dodge Charger Zone 2 and joined us and was disclaimed.
Daisy Pickers IC x 20
Hillbillies IC x 20

THA-THANG:
We did the first ever (until I’m told otherwise) Fibonacci Workout! We spelled Fibonacci with Exercises, incorporating numbers from the Fibonacci Sequence. Real Quick Nerd alert!
The most beautiful nerds check the Alt Text.
The Fibonacci sequence approximates the dimensions for a spiral shape commonly found in nature. The first number is 1, the second number is 1, and every subsequent number is the sum of the previous 2 numbers. 1+1=2 , 2+1=3, 3+2=5, and so on. Props to the M for helping me build this with the Exicon. We did:

  • 1 Flutterkick (2 is 1, so it’s not that dumb)
  • 1 Indian Run, around the place where the books were (I miss them), to the south, left at the tree (nannerheads know it), up to the tennis court.
  • 2 Burpees
  • 3 Obamas, a bear crawl, and every 4 hand moves you do 4 merkins, in honor of the 44th.
  • 5 Nadals, Named for Rafael Nadal, where we run the perimeter of a Tennis court.
  • 8 Agassis, Named for Andre Agassi, and it’s suicides on a Tennis court. We were getting smoked on running by then, so each leg of a suicide counted as 1.
  • 13 Carolina Dry Docks
  • 21 Crunchy Frogs, Start in a v-sit, hugging your knees, then quickly fly all your limbs out and bring them back in.
  • 34 Imperial Walkers
    At this point we finished round one! So, what’s another F exercise that uses the number 55?

I use this site way too much, probably.

  • A Four hundred and Fifty-Five meter run to the gazebo!
  • 89 Inverted rows. This is when things got awful.
  • Bolt 144s, that’s deconstructed squats, 48 standing to halfway, 48 half to all down, 48 full squats.
  • 233 seconds of Overhead claps. Thanks to Chuck E. Cheese for correcting my math when setting my alarm. You win the number 159.
  • 377 Nolan Ryans, a side plank, with the top arm punching under the gap. For context: First Ten Seconds of this
    A few minutes into beating up Robin Ventura (and explaining the finer points of historic sports violence to Gomer), it was time to mosey down for Mary. No D&D, but Grimace still found some loot on the way.

MARY:
LBCs IC x 20
BBSs IC x 13

COUNT-OFF & NAME-O-RAMA – 6 PAX
Sonic (shouting from his car), Gun Show, Gomer, Chuck E. Cheese, Grimace (AOQ), Roomba (QIC)

CIRCLE OF TRUST/BOM:
Tomorrow marks YHC’s 1-year of being in F3. The Fibonacci Sequence and Spiral is associated with optimal growth in Nature, and I feel like this past year has been some of my most optimal growth as a Man. I take on harder tasks, I take more initiative with my family, friends, and work. I’ve done a lot of Hard things that have no immediate value, like earning a banana flag signature, GORUCK, and want to shoot for more things that are hard and have no reason. If you can do something hard for no reason, you’ll be better equipped to do challenging things that have a purpose in your life. I encourage all PAX to keep doing the hard things that make everything else doable.

Prayers for Physical Recoveries, Family problems, and that all the Kids out for summer make good choices.

MOLESKIN:
Mumblechatter was pretty low, except for valid complaints about the higher rep exercises. I think everyone’s gonna take a break from math… or squatting easily… or arm lifting for a while. Why do these nerdy Qs end up being very arduous? Guess I’ll have to do more to gather data. I’m liking having Gun Show and Gomer out here as regulars, enjoyed meeting Charles Entertainment Cheese, and am looking forward to Sonic raising the bar as he can post more often now that school is out!

Grimace did great as a stand-in AOQ for Speedy. The universe agreed and rewarded him with the aforementioned loot! A working Bluetooth Speaker left in the parking lot! PLC was had with some classic 80s music, but now Bring Sally Up will likely be a MORE common staple of upcoming Grimace Qs. -_-

ANNOUNCEMENTS:
Memorial Day Convergence at the Barracks. Murph (a lot of hard exercises) at 5AM, Workout at 6AM, 5-mile Speed Ruck at 7AM, COT to follow, featuring name of the fallen family members within our community. Come for some or all.

A Little Mosey Up Turd Mountain

THE SCENE:
Clear skies, full hearts; can’t lose.  Perfect day for a workout!  The parking lot  was even cleanish; there wasn’t a hypodermic needle or a dead body anywhere in sight.  TCLAPS to the Spiritual Patriot!

F3 WELCOME & DISCLAIMER
Given to standard for the 2 FNGs present.  Additional substandard disclaimers were given to Meter Maid and a few others doing Meter Maid impressions.  They do not get fruit cup.

WARM-O-RAMA:

10 Burpees OYO… UNLESS someone can tell the FNGs the F3 mission.  Speedy did, so we did 20 SSH IC.
10 Burpees OYO… UNLESS someone can tell the FNGs the 1st Core Principle.  Captain Obvious did, so we did 15 Windmills IC.
10 Burpees OYO… UNLESS someone can tell the FNGs the 2nd Core Principle.  Slots did, so we did 15 Imperial Walkers IC.
10 Burpees OYO… UNLESS someone can tell the FNGs the 3rd Core Principle.  Bailout did, so we did 15 Daisy Pickers IC.
10 Burpees OYO… UNLESS someone can tell the FNGs the 4th Core Principle.  Soybean did, so we did 15 Hillbillies IC.
10 Burpees OYO… UNLESS someone can tell the FNGs the 5th Core Principle.  Rabbit did, so we did 10 Arm Circles Forward IC.
10 Burpees OYO… UNLESS someone can tell the FNGs the F3 Credo.  Nature Boy did, so we did 10 Arm Circles Reverse IC.

*NOTE:  It’s possible likely that I’m completely wrong about which person answered each question.

THA-THANG:
Slow mosey around the 1-mile path.  10 cones were set out evenlyish with one or more of the exercises listed below taped to them.  PAX were instructed to stop at each cone and hold plank until the Six arrived.  The group would then perform the exercises and mosey to the next cone.  The first cone had the first exercise.  The second had the first two exercises, etc.; the last cone had all 10 exercises.

5 burpees
10 merkins
15 BBS
20 LBC
25 Squats
30 Carolina Dry Docks
35 Alternating Shoulder Taps
40 SSH
45 Overhead Claps
50 Mountain Climbers

We were halfway through with the 9th cone when I realized we only had 4 minutes remaining.  We Omaha’d and moseyed to the last cone, picked it up and returned to the Shovel Flag where PAX were instructed to complete as much of the last cone as possible before time expired.

Totals (if all cones had been completed):  50 burpees, 90 merkins, 120 BBS, 140 LBC, 150 squats, 150 CDD, 140 shoulder taps, 120 SSH, 90 overhead claps, 50 mountain climbers

MARY:
Throughout.

COUNT-OFF & NAME-O-RAMA
20:  Bailout, Captain Obvious, Choker (QIC), Gomer, Greenpeace (FNG), Grimace, Gun Show, Kneepad (FNG), Laettner, Meter Maid, Nature Boy, Passport, Photoshop, Pops, Rabbit, Slots, Snowman, Sonic, Soybean, Speedy

CIRCLE OF TRUST/BOM:
Yesterday’s APFT CoT was about how we are not competing against each other in that event, but against our own previous scores.  I was thinking about that last night, and how it applies a little differently to regular workouts.  We do compete against each other during regular workouts but hopefully in a good way.  Competition pushes us to do more than we would do on our own.  But we have to be careful not to make the mistake of letting it be *all* about the competition.  If you rush to finish a set of burpees faster than your buddy but your form suffers as a result, you’re missing the point.  The point is to Accelerate our fitness; bad form or rushed/lax reps for the sake of a number do not do you any good.

Embrace the positive aspects of friendly competition but guard yourself against letting the negative aspects take over.

MOLESKIN:
Completing all 10 cones will require a shorter Warm-O-Rama.
The Annex Turd is back!  RIP Levee Fridays.

FNG Naming Logic:
Greenpeace:  works for an oil company
Kneepad:  admitted to enjoying playing volleyball

ANNOUNCEMENTS:
There probably should have been some.

Bring Sally (Pull) Up

THE SCENE: Barely shorts weather.
F3 WELCOME & DISCLAIMER: Given. Emphasized the Modify as Speedy and I were both broken. 
WARM-O-RAMA:

  • SSH IC X 30
  • Imperial Walker IC X 30
  • Arm Circles IC X 20 forward X 20 reverse
  • Mosey to playground

THA-THANG:

  • Bring Sally Up on the pull up bar. Modify to Merkins after muscle failure or grip strength fails.
  • 50 Dips OYO
  • 50 Glute Bridges OYO
  • Bring Sally Up Partner Situps (halfway down on “down”)
  • 50 Dips OYO
  • 50 Glute Bridges OYO

Repeat

  • Bring Sally Up on lower pull up bars so feet could touch the ground.  Modify to Merkins after muscle failure or grip strength fails.

MARY:

  • LBC IC X 30
  • Flutter Kicks IC X 20

COUNT-OFF & NAME-O-RAMA
Speedy, Grimace (on Q)
CIRCLE OF TRUST/BOM:
Similar to our workout that focused on exercises we don’t typically do (pull ups and glute bridges), your spiritual fitness should also include disciplines and work in areas that you may not be as strong in, whatever that may be.
MOLESKIN:
Speedy and I were both broken going into the workout and both quickly realized our grip strength was nowhere near what it needed to be IOT survive BSU Pull Ups.
ANNOUNCEMENTS:
Post this Friday at the Annex as we should have 3 FNGs to be named by Choker which honestly makes me a bit nervous. Speedy is out of town so YHC is AOQ this Friday and next week. Yes, we’ll still have bananas.