I see your Merkin Mile and raise you another

THE SCENE: Humid. Nice sunrise. Sun and moon both out
F3 WELCOME & DISCLAIMER

1 FNG – Disclaimed for all
WARM-O-RAMA:

  • SSHx20 in cadence
  • Daisy Pickersx10 in cadence. Bailout noted  the importance of turbo hip-thrusting aspect.
  • Big Arm Circles – Forward/ Reverse x 10
  • Little Arm Circles – Forward/ Reverse x 10

THA-THANG:

QIC gave a heads up on the workout taking it to the track. 7 PAX let Q know they prefer suspense in their workout. Regardless, Merkin Mile followed by Squat Mile began.

Merkin Mile – 3 sets of merkins -30 seconds on, 30 second off

  • Run 1/3 mile
  • Diamond Merkin – No Rihanna playing
  • Run 1/3 mile
  • Ranger Merkin
  • Run 1/3 mile
  • Wide merkin

Some mumblechatter noting Sun and moon visible at same time. Appropriate astronomical conversation considering moon landing 50th anniversary. Puddle Jumper elated by all the running.

Gus and Gus 2.0 in stroller joined in  midway through 1st mile. Start of 2nd Mile. Same distance and timing for stops as Merkin Mile.

  • Prisoner Squats
  • Prayer Squats
  • Time running short so PAX did 11 Star jumps together to honor Apollo 11.

MARY:

  • 30 seconds LBC
  • 60 seconds Plank
  • 45 seconds PAX choice. I think pickle pounder won the popularity contest though no confirmation made as eye contact was avoided.

COUNT-OFF & NAME-O-RAMA
9 PAX. Searcy, Bailout, Puddle Jumper, Little John (QIC), Shy Guy, Ricky Bobby, Gus, Snooki, 1 FNG – Nancy Drew, Gus 2.0 along for the ride.
CIRCLE OF TRUST/BOM:
Count your blessings. We don’t know what God is doing. We don’t see how He moves.

Nancy Drew is adjusting to making a large financial purchase for his househould.
MOLESKIN:
A friend lost a child this week who was born 6 years ago with a rare disease. It’s easy to complain about your situation, be annoyed at a child at the end of the day, but there are others out there who would trade places in a heart beat.

Don’t be a sad clown. As Gus noted, we never know how much time we have. Let’s make the most of this life.
ANNOUNCEMENTS:
Tremor VQ tomorrow. Support him.

The Barracks

THE SCENE: Rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10X IC SSH
10X IC DAISY PICKERS
10X IC WINDMILLS
10X IC SQUAT, AIR
10X IC MERKINS
THA-THANG:

4X CIRCUIT 1 (60 SECONDS) PARTNER

  • 10X P1 MERKINS
  • 10X P1 SQUAT, AIR
  • 5X P1 PULL-UPS

during work P2, P3 OVERHEAD HOLD (60# bag)

6X CIRCUIT 2 (DISTANCE) PARTNER

  • 20X P1 THROWS
  • 20X P2 THROWS
  • 20X P3 THROWS

3X LADDER 3 (REPS) TEAM

  • 10X PRESS, OVERHEAD
  • 10X PULL, HIGH
  • 10X MERKINS

20 SECOND DEAD HANG – 1 STRICT PULL-UP

MARY:
STRETCHED SOME JOINTS, MOVED THE WEIGHT
COUNT-OFF & NAME-O-RAMA
3 PAX (0 FNG): Hitch (QIC), Soybean, Chioccetti
CIRCLE OF TRUST/BOM:
Seek God first in trial and triumph.
MOLESKIN:
What are you doing when no one is watching?
ANNOUNCEMENTS:
The Barracks CSAUP is coming…

Barracks Ops

THE SCENE: it was oddly Saturday
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Rucked up, we moved the weight
THA-THANG:

4X CIRCUIT 1 (60 SECONDS) OYO

  • 10X OYO ROW, HANGING
  • 10X OYO MERKINS
  • 10X OYO SQUAT, AIR

last circuit done without a ruck: jump squats, hand release merkins, strict pull-ups

3X SET 2 (5 MINUTES) PARTNER

partner 1 did exercise while partner 2 threw the bag east
partner 1 moves to tag partner 2
partner 2 returns to home, does exercise while partner 1 throws bag west
where bag is at 5 minutes, indicates which partner did more work…
3 stations, 3 exercises… 5 minutes on 1 minute off… all while rucked

  • 10X P1 SQUAT, BACK-LOADED
  • 10X P2 THROWS
  • 10X P1 PRESS, OVERHEAD
  • 10X P2 THROWS
  • 10X P1 CURLS
  • 10X P2 THROWS

1X SET3 (NO TIME) OYO

  • 5X OYO BURPEE PULL-UPS
  • 30 SECONDSX TEAM HANG
  • 1X STRICT PULL-UP

MARY:
Rucked up, we moved the weight
COUNT-OFF & NAME-O-RAMA
6 PAX (0 FNG): Hitch (QIC), Shoestring, Nature Boy, Soybean, Passport, Pirtle
CIRCLE OF TRUST/BOM:
Men can be competitive. During these workouts, we leverage that competitive nature to push harder and faster to places no fern could ever take us. 
MOLESKIN:
Halpert’s M did more work than we did.
ANNOUNCEMENTS:
Saturday Barracks will be a thing…

Cooper Meets Murph

THE SCENE: A bit more breathable than the humid weather we’ve been having.

F3 WELCOME &
DISCLAIMER:  Done

WARM-O-RAMA:

  • SSH x20 IC
  • Hillbillies x15 IC
  • Daisy Pickers x15 IC
  • IW x15 IC
  • Warm up lap around the track with butt kickers, high knees, and carioca

THA-THANG:
This workout was inspired by two routines: Cooper… meet Murph.

  • Run a lap, sprinting the last 100 meters
  • At the end of each lap: 10 pull-ups, 10 BBSUs, 10 squats
  • Repeat with 9 pull-ups, 9 BBSUs, 9 squats
  • Count down to 1
  • Have fun!

MARY:
I needed one more lap to get to 3-miles. So we grouped up for a First Nation Run, with the two PAX in the back completing 2 burpees then sprinting to the front.

Totals:

  • 3 miles (mileage varies amongst PAX)
  • 55 pull-ups
  • 55 BBSUs
  • 55 squats
  • some extra burpees for fun

COUNT-OFF & NAME-O-RAMA
13 PAX (0 FNGs) – MIB, Teacher’s Pet, Crayfish, Slots, Dewey, Sir Mix-A-Lot, Chiocetti, Peekaboo, Bottomless, Goldilocks, Upgrade, Lipton, Easily Amused (QIC)

CIRCLE OF TRUST/BOM:
1 Peter 3:15 – “But in your hearts revere Christ as Lord. Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have. But do this with gentleness and respect.” 

I was thinking about this verse during a few laps this morning. The word hope was standing out to me. Hope is the quality that followers of Jesus demonstrate that catches the attention of those close to us. When things seem hopeless, when darkness seems to be winning out, when evil seems to prevail… Christians have hope because we know that “the light shines in the darkness and the darkness has not overcome it” (John 1:5). We have hope because we know that righteousness and goodness and justice will have the last word.

It’s this hope that catches people’s attention. And Peter encourages us to be prepared to give a gentle and respectful explanation for that hope, to tell the story of Jesus.

MOLESKIN:
One thing I love about Friday track workouts at The Barracks is that it brings together PAX who post at a variety of AOs and don’t often see each other the rest of the week. This morning I got enjoyed meeting and getting to know several PAX, and I hope we get to keep building on that.

ANNOUNCEMENTS:
None

Dirty McDeuce and Other Stuff at the Berm

THE SCENE: Warm. Humid. Today was the first day this year I’ve applied Slicnut to my nips just for bootcamp. It’s a good thing I did…

F3 WELCOME & DISCLAIMER: Expertly given

WARM-O-RAMA:
Chop’n’Drop: All PAX chop their feet. PAX 1 counts to 5 and everyone hits the deck, recovers, and continues chopping. We went around the circle twice. Some of the PAX had a little fun with their 5 counts. 

Daisy Pickers and Imperial Walkers to round it out, and we took a very short mosey onto the walking path. 

THA-THANG:
Dirty McDeuce! The PAX completed 4 sets of the following exercises, with a little running in between:
12 merkins; 12 prisoner squats; 12 flutter kicks

Once we reached the pull-ups bars, we stopped and paired up. P1 holds boat pose; P2 does 5 pull-ups; SWITCH! Each man did 25 pull-ups, except for my partner, Shy Guy. I (accidentally) made him do an extra set.

Mosey back around to parking lot. 

5 Big Boy Sit-ups; wall sit; 20 overhead claps in cadence
10 BBSU; wall sit; 25 cherry pickers IC
15 BBSU; wall sit; 20 Moroccan night clubs IC
20 BBSU; wall sit; 20 seal claps IC

Seal claps are dumb. Don’t do those!

Wheel of Merkin!
Grab a piece of curb. 10 incline merkins, both hands on curb; rotate 90*; 10 offset merkins with one hand on curb; rotate 90*; 10 derkins; rotate; 10 offset merkins.
Rinse and repeat with 5 reps.

Back over to the wall – 25 calf raises IC

Step back to the lot for some Mary.

MARY:
Shoulder taps, hello dolly, box cutters, gas pumps, 60 second low plank

COUNT-OFF & NAME-O-RAMA
Lipton, Interweb, Puddle Jumper, 3 Leaf, Shy Guy, Tomb Raider, Mudpants, Little John, Photoshop, Soybean (QIC)

CIRCLE OF TRUST/BOM:
Inspired by the musical Hamilton: Who’s gonna tell your story? Are you living the story you want them to tell? Are you living a story worth telling?

MOLESKIN:
It’s always great posting at my birthplace. I enjoyed seeing the grizzled, cynical vets and meeting some newer PAX.  

ANNOUNCEMENTS:
2nd Anniversary Convergence at the Mothership, 8/17

Ruck The Berm 7-10-19

THE SCENE:  Humidity – check
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 40, Daisy Pickers x 20, Runners stretch

THA-THANG:
Mosey to the parking lot.
Partner ruck workout.  PAX team up in groups of 2.  One team member completes the exercise while the other team member walks ahead with the ruck.  When finished with the exercise the PAX runs to his team member, transfers the ruck and walks ahead while the other PAX does the exercise.  For each exercise, each team member will complete 5 sets.

  • Burpees x 5 (50 total per team)
  • Overhead Claps x 10 (100 total per team)
  • Merkins x 15 (150 total per team)
  • Big Boy Situps x 15 (150 total per team)
  • Squats x 15 (150 total per team)

MARY:
Burpees x 5
Shoulder taps x 50
American Hammers x 20

COUNT-OFF & NAME-O-RAMA
7 PAX (0 FNG) – Bruce, Laettner, Ups, Mudpants, Iceman, Photoshop, Big Top – QIC
CIRCLE OF TRUST/BOM:
We all face temptation.  We are bombarded with things that look appealing. Maybe the temptation is that it looks like an easy way to get something you desire or something you need.  In Proverbs 1:19 we are told that such ill gotten gains do not satisfy, instead it “takes away the life of those who get it.”  See temptation for what it is, a temptation, not a genuine satisfaction and be strong to stand against it.
MOLESKIN:
The Ruck the Berm Warrior award definitely goes to Photoshop today.  He did a 2 mile solo ruck before the workout.
ANNOUNCEMENTS:
Be mindful of new PAX and make sure to welcome them and create a welcoming environment.

Barracks Ruck 2019_07_10

THE SCENE: Warm and moist. A little pre-ruckage with Shoelaces before meeting the crew down by the cars. 

F3 WELCOME & DISCLAIMER: Warmly given

WARM-O-RAMA: For a warm-up, we partnered up. One partner picked up a sandbag…

THA-THANG:
Heading North on Zach Curlin, YHC instructed the PAX to swap sandbags as often as necessary. At the corner of Curlin/Central, we stopped at did 20 ruck curls IC. At the corner of Central/Patterson, we did 25 flutter kicks IC. At Patterson/Walker we did 25 overhead presses OYO. Next to the Campus School, we did 25 derkins on the curvy brick wall OYO.

Heading to the garage, we ascended the steps, held plank at the top, and winded our way down the ramps. Partners switched sandbags and we ascended again, planked again, and descended again. 

At the entrance to the garage, at the urging of Hitch, each pair took turns tossing the sandbags up the incline. The PAX leaned in, worked hard, and helped each other. Inspiring.

We headed back down the ramp, foraged unsuccessfully through the garden, and took a quick lap around the track. 

MARY:
For Mary, we walked back to the shovel flag and put the sandbags down.

COUNT-OFF & NAME-O-RAMA
6, no effin’ G’s. Bailout, Hitch, Shoestring, Mardi Gras, Upgrade, Soybean (QIC)

CIRCLE OF TRUST/BOM:
“If-” by Rudyard Kipling

If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
If you can wait and not be tired by waiting,
Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
And yet don’t look too good, nor talk too wise:

If you can dream—and not make dreams your master;
If you can think—and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build ’em up with worn-out tools:

If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breathe a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: ‘Hold on!’

If you can talk with crowds and keep your virtue,
Or walk with Kings—nor lose the common touch,
If neither foes nor loving friends can hurt you,
If all men count with you, but none too much;
If you can fill the unforgiving minute
With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
And—which is more—you’ll be a Man, my son!

MOLESKIN:
It was great having Mardi Gras, Upgrade, and Bailout. T-Claps to Upgrade for embracing difficulty in his first week of F3. 

ANNOUNCEMENTS:
2nd Anniversary Workout at the Mothership on 8/17. Do not miss it.

A couple of miles…and some other stuff

THE SCENE: 73 degrees and 93% humidity.

F3 WELCOME & DISCLAIMER:  Done

WARM-O-RAMA:

  1. 25 SSH IC
  2. 15 Daisy Pickers IC

THA-THANG:

  1. Merkin Mile – 25 Merkins each 1/4 mile
  2. Stop at CMU’s
    1. 25 Temp Curls IC
    2. 25 Skull Crushers IC
    3. Switch CMUs / Rinse and Repeat
  3. Squat Mile – 25 squats each 1/4 mile

MARY:

  1. 25 WWII Sit Ups IC
  2. ABCs

COUNT-OFF & NAME-O-RAMA
11 PAX – 3 FNGs (3 Leaves, Big Combo and McGavin) Bailout, Lipton, Photoshop, Ups, Shy Guy, Frosty, Puddle Jumper, Beautyshop

CIRCLE OF TRUST/BOM:

OWN IT! 

He said, “Who told you that you were naked? Have you eaten of the tree of which I commanded you not to eat?” The man said, “The woman whom you gave to be with me, she gave me fruit of the tree, and I ate.”—Genesis 3:11-12

Nothing quite gets under my skin like someone who messes up and passes the buck.  I have been that guy before.  We have all blamed other people. Actively, passively, or mentally, we’ve passed the buck in the game of blame.

Due to the increasing loss of confidence, we allow self-pity to drive us and others toward imminent failure. And in the end, we blame.  We blame because it’s our route to the justification given the lack of responsibility we have not taken. And in the end, who’s to blame? Well, the first man ends up blaming the woman and thus God—“The woman who you gave.” Gentlemen, this is a path that results in a dangerous move. Perhaps accepting responsibility would be a better choice?

Man up!  Accept responsibility for your family, team, calling, spiritual growth, and sin.

MOLESKIN:
More running than usual because YHC hates, but needs, running.  Good mumblechatter throughout.

ANNOUNCEMENTS:
None

The Barracks

THE SCENE: A good day to get stronger
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20X IC SSH
7X IC MERKINS
14X IC SQUAT, AIR
13X IC DAISY PICKERS
THA-THANG:
PICK PARTNERS – 30 SECONDS AMRAP THRUSTERS – PARTNER OFF BY REPS

5 ROUNDS X 4:00 MINUTES
P1 FLIP LOG
P2 5X SANDBAG TOSS OVER SHOULDER, OVERHEAD CARRY TO P1
SWITCH
30 SECONDS REST

MARY:
REPLACE LOGS
COUNT-OFF & NAME-O-RAMA
14 PAX (1 FNG): Hitch (QIC), Ta-Ta (FNG), Soybean, Jail Bait, Teacher’s Pet, Upgrade, Peek-a-boo, Four Eyes, Bailout, Mama’s Boy, Tuco, Lodge, Nature Boy, Bruce
CIRCLE OF TRUST/BOM:
As men in this community we train lifting heavy things together to develop strengths physical, mental, emotional, and spiritual intended to serve our concentrica. This is not to say that our personal practice of manhood should be regarded worse should we stumble or require support, only that we commit ourselves to a lifestyle of preparation for the hour of need so that when called upon we may shoulder more than our share of the burden.
MOLESKIN:
Not all logs are made equal. Some are fucking heavy.
ANNOUNCEMENTS:
City Ruck Tour is coming.

A Grumpy Old Man

THE SCENE: Not nearly uncomfortable enough
F3 WELCOME & DISCLAIMER: done
WARM-O-RAMA:
walking from the parking lot to the launchpad
THA-THANG:

  • 1/4 mile Ruck w/ 60# sandbag
  • 1/4 mile Ruck
  • 1/4 mile Ruck w/ 60# sandbag
  • 1/4 mile Ruck
  • 1/4 mile Ruck w/ 60# sandbag
  • 1/4 mile Ruck
  • 1/4 mile Ruck w/ 60# sandbag
  • 1/4 mile Ruck
  • 50 yds Sandbag throws
  • 200 yds Rucked Log Flips (w/ partner)
  • 50 yds Sandbag throws
  • 1/4 mile Ruck

MARY:
None
COUNT-OFF & NAME-O-RAMA
2 PAX: Hitch (QIC), Soybean
CIRCLE OF TRUST/BOM:
Parenting is hard, single or otherwise.
Adoption is good.
We should all strive to listen more.
MOLESKIN:
Thank you Four Eyes for opening mine eyes to log flipping… I apologize for none of what is to come…
ANNOUNCEMENTS:
City Ruck Tour is happening soon i think? Ask Bruce.