Nature Boy Beatdown at the Barracks

THE SCENE: Cool and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH-50 IC, SLOW DP-15 IC,  Mosey around track for 1 lap
THA-THANG:
The Cooper

  • Start at the Flag and run 1 lap around the track
  • 10 Burpees
  • 10 Squats
  • 10 Merkins
  • Lap around the track then 9,9,9 of the same down to 1

Circle of Pain

  • SSH-25 IC, MERKINS-15 IC, GROINER MERKINS-10 OYO, FC-20 IC, HELLO DOLLY-15 IC

MARY:
Done in Circle of Pain
COUNT-OFF & NAME-O-RAMA
12 PAX,  Alter Boy, Teacher’s Pet, Shoestring, Jail bait, Pirtle, Tomb raider, Toms, Crayfish, Lynx, MOB, Handsy, Nature Boy
CIRCLE OF TRUST/BOM:
Know what your Jester is. The Jester is the temptation of the flesh that hinders Acceleration.
MOLESKIN:

It was good to see everyone. The Barracks is an Awesome AO!! Thanks Alter Boy for letting me Q and pushing me on the track of pain! Also good to see my brother Shoestring back from Ireland.
ANNOUNCEMENTS:
Crucible is coming

We gonna run.

THE SCENE:  Cold enough to layer up and warm enough to strip it all off.

F3 WELCOME & DISCLAIMER:   Disclaimed with an emphasis for the FNGs.

WARM-O-RAMA:  SSHs x 30 IC, Touch your toes x 10 IC, Right over left x 10 IC, Left over right x 10 IC, Spread’em x 10 IC, to the Right x 10 IC, to the Left x 10 IC, Squatting bear in the woods x 10 IC, 1/4 mile mosey lap.

THA-THANG: Marked off the football field with pin flags along the sidelines dividing it into 6ths.   PAX q’ed up at the far corner of the end zone.

  • one by one we shuffled approx. 10 yds to the first pin flag.
  • sprinted across the width of the field to the adjacent pin flag.
  • shuffled along the sideline to the next pin flag.
  • sprinted across the width of the field to the adjacent pin flag.
  • repeated zig-zagging until one hit the opposite corner of the end zone.
  • jogged the track back to the start
  • rinse and repeat the circuit (four times)

  • high plank, shoulder taps, merkins, and low plank until all in
  • jogged together to the stairs leading down to the Tiger garden
  • ran stairs down around and up the other stairs around the garden
  • (four times)

  • began field circuits again
  • 1 full circuit then modified to sideline sprints to mid-field 
  • looped back around, rinse and repeat
  • (four times)

MARY:  Flutter Kicks x 30 IC, Boat/Canoe (2 minutes), American Hammers x 30 IC, J-Lo x 20 IC

COUNT-OFF & NAME-O-RAMA
9 PAX, 3 FNGs;  MIB, Four Eyes, Teachers Pet, Easily Amused, Tomb Raider, Dewey, Chemtrail, Honey Pot, Lynx
CIRCLE OF TRUST/BOM:  Hold onto faith in HIS plan.  The M and I did the math last night, with the upcoming 5th 2.0 we could feasibly be grandparents by the time he/she? is a senior in highschool (our first 2.0 is 12 currently).  

A bit of angst, not going to lie, but I recognize that HIS plan is infinitely better than how I think my life should go.  ” So I take my hands off the steering wheel and give You control.”
MOLESKIN:   I was proud how the PAX maintained ‘continuous motion’ through the circuits.  I was also grateful for Four Eyes leadership as the ROTC were beginning to use the field so he made the modification suggestion.  This kept us out of there way and allowed us to stay tighter together.  (I’m not sure I could have survived another zig-zag circuit on the field either).

One of the FNGs (Lynx) just randomly showed up having heard about F3 while he lived in Charlotte, NC.  Great to have him.  Teachers Pet brought the two others from Geneva College, PA. Close to where I grew up.  It was nice talking to those Western PA guys.  
ANNOUNCEMENTS:
Prayer requests for Donny (diagnosed with liver cancer) and father to our friends, Charley who was hospitalized with the flu will be leaving with the other Geneva 901 serve guys and needs prayers.  

Walkabout

THE SCENE: 60˚ and gusty. Toms and Bookworm came in luke warm.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

You know. yeah.

THA-THANG:
3.98 miles at 15:12 pace: Click to view on Strava

MARY:
Who dat?

COUNT-OFF & NAME-O-RAMA
5 PAX: Soybean (AOQ), Toms, Bookworm, Interweb, Photoshop (QiC)

CIRCLE OF TRUST/BOM:
What are you carrying? We all have things carry. Burdens. Some are ones we load up ourselves. Some are thrown on us.

What burdens are you carrying? Bookworm mentioned “I will have a ruck. Don’t check it for weight.”  Makes me wonder if we notice what stuff our brothers are carrying and are they being overloaded. Can we take some of that off of them or at least pray with them that some of it can be cast on the Lord or someone else who can help redistribute the load.

Cast your cares on the Lord and he will sustain you; he will never let the righteous be shaken. Psalm 55:22

MOLESKIN:
Really enjoyed the mumblechatter with Bean. Always learning stuff about him and my other brothers, Toms and Bookworm. Always love having my oldest 2.0 Interweb at workouts / rucks with me.

ANNOUNCEMENTS:
Crucible. It cometh.

Will You Be There (at the Barracks)?

THE SCENE: Had a couple guys running behind, so me and Jail Bait went to the track to hit some laps. Waiting for us was Early Bird, sans ruck. Back to my car to grab the emergency back-up ruck. By then, Hitch and Bookworm had pulled up. 

F3 WELCOME & DISCLAIMER: Did that. 

WARM-O-RAMA: Didn’t do that.

THA-THANG:
We rucked for 9 minutes, 15 seconds, then did 45 seconds AMRAP merkins. Then we did that again. Then we did that again. Then we did that again. Then we did that again. Then we did that again.

MARY: Did not do that.

COUNT-OFF & NAME-O-RAMA
5 PAX, no FNGs, but one FNRucker. Welcome to the club, Early Bird!

CIRCLE OF TRUST/BOM:
I spent the weekend with extended family, many of whom I don’t really know. Family isn’t everything, but it did make me reflect. Strive to be men who want to know others and be willing to let yourself be known.

MOLESKIN:
Good ruckership this morning. Hitch and I ended up talking about the trials of orphan care and the merits of Michael Jackson’s song “Will You Be There” from the classic 1993 film Free Willy. I remember watching the movie, but nothing of the story. Hitch filled me in, then we put the song on repeat for the last ~7 minutes of the ruck and the COT. 

I assume the other three ruckers had an equally good time.

 

Sprint BoMBS at the Barracks

THE SCENE: Well above freezing at a balmy 33 deg F
F3 WELCOME & DISCLAIMER:

Explained purpose of F3. Made sure everyone knew I was not a professional and TO EXERCISE AT YOUR OWN RISK

WARM-O-RAMA:

SSHs,  Daisy Pickers, Imperial Walkers, Hillbillies

THA-THANG:

  • 400m Mosey Mixer Lap (mosey, butt kickers, high steps, etc.)
  • 400m sprint lap as a group
  • 200m relay B-MBS sprints–divide into groups of 3 and each trio does 200m sprints in relay, and after each leg each PAX completes one BoMBS exercise (skipping “o” for overhead claps) x 10reps each [after 1st sprint Burpees x10, after 2nd sprint Merkins x10, after 3rd sprint Bigboy Sit-ups x10, after 4th sprint Squats x10] so that each PAX sprints total 800m and completes B-MBS x10
  • Indian run with PAX in back stopping to do Overhead Claps x10 and then sprinting to front of the pack in rotating fashion…while dodging military personnel in training
  • 400m circuit x2 as a group–sprinting 100m straight-aways, jogging 100m curves (Merkins x 15 after first circuit, Squats x 15 after second circuit)…while trying to catch and pass military personnel in training

MARY:
Planking, American Hammers, Flutter Kicks, Dying Cockroaches, Boat-Coat (as introduced by TombRaider)
COUNT-OFF & NAME-O-RAMA
10 PAX (including 2 FNGs): @TombRaider, @AltarBoy, @Crayfish, @Passport, @Snookie, @EasilyAmused, @Handsy, @DocHollywood and FNGs @Stones and @EarlyBird
CIRCLE OF TRUST/BOM:
Prov 3:5,6 Trust in the Lord with all your heart; LEAN NOT ON YOUR OWN UNDERSTANDING.  In all your ways acknowledge Him, and He will direct your paths.

Recently sending off @SnowWhite (posted 1x at OF before shipping out) to basic training, we had a chance to talk about this verse, and it has been on my mind since…especially the part about not leaning on our own understanding.  It is very easy for me to only see my day, my job, my friends, and/or my neighbors through physical eyes and become bored, frustrated, stressed out, or otherwise disenchanted with the people and situations the God has given me to strengthen, challenge, encourage, and fulfill me.  I need to be reminded daily to ask for His perspective, and as I do so, I can trust Him to direct my path.
MOLESKIN:
Thanks to @TombRaider for introducing this QIC to the Boat/Canoe exercise…and thus exposing the true weaknesses of my core strength.
ANNOUNCEMENTS:
KOTB coming up Monday.  Every HIM worth his salt should post at the OldForest.  The Levee has had it LONG ENOUGH.

This isn’t a repeat. Chocker’s Q was more like a prepeat.

THE SCENE:
Raining and lighteningless. YHC was secretly hoping that the workout would be canceled and we could got to breakfast… Breakfast rocks.

F3 WELCOME & DISCLAIMER:
Given

WARM-O-RAMA:
123 touch the deck x10IC
ISW x15IC
We did some other stuff to.

THA-THANG:
The “Dirty Ruck-Duece”

First off, YHC would like to say that this routine is only half stolen from Choker. It’s complicated. DM me if you really need an explanation. Anyway, the following description is copied and pasted directly from Choker’s Cockpit BB.

4 sets of 3 exercises, with each exercise being 12 4-count reps.  Each set ended with a 1/2 mile ruck while passing around  60lb and 80lb sandbags.  Each set consisted of one chest, one core, and one leg exercise (all either wearing or holding rucks).

Set 1:  Merkins, BBSU, Squats.
Set 2:  Carolina Dry Docs, Imperial Squat Walkers, Flutter Kicks.
Set 3: Overhead Ruck Press, Monkey Humpers, Hello Dollys.
Set 4: Ruck Curls, Tempo Squats, Ruck-to-Shoestrings.

MARY:
Planked until time was up.

COUNT-OFF & NAME-O-RAMA
5 PAX: Soybean, Judah, Bookworm, Anklet, Soulja Boy

CIRCLE OF TRUST/BOM:
Pride without Humility is nothing more than arrogance.

MOLESKIN:
Rucking always allows for quality 2F. The mornings festivities was filled with deep and meaningful conversation about manly things including but not limited to our excitement about the upcoming Frozen sequel.

ANNOUNCEMENTS:
Weren’t none.

Sandbag Ruck

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

Just start ruckin
THA-THANG:

Ruck with a 80 lb and 60 lb sandbag. That’s all.

MARY:
Nope.
COUNT-OFF & NAME-O-RAMA
Bookworm, Dewey, Soybean, Shoestring, Judah, Soulja Boy, Anklet
CIRCLE OF TRUST/BOM:

MOLESKIN:
Just a good ole fashioned ruck.
ANNOUNCEMENTS:

Pyramid Schemes at the Barracks

THE SCENE: Rain. Lots of rain. YHC usually applies body lubricants based on temperature and expected activity duration. YHC needs to add precipitation into this formula. Regret.

F3 WELCOME & DISCLAIMER: Done – Issued a special warning to the PAX re: lightning. If you see something, say something.

WARM-O-RAMA:
Mosey around track about 1.33 laps – butt kickers, high knees, side shuffle, and backwards. Assembled the PAX to deliver instructions.

THA-THANG:
YHC recycled, and slightly modified, a recent workout at The Levee. The first time I did this, we did run/jog/merkins. This time, we did run/merkins/jog, which worked a lot better. All around the track, so no one gets left behind. The one downside is you end up running alone a lot of the time. 

Soybean’s Interval Pyramid Scheme:
1 minute Run; 30 seconds AMRAP Merkins; 1 minute Jog
2 min Run; 30 sec AMRAP Merkins; 2 min Jog
3 min Run; 30 sec AMRAP Merkins; 3 min Jog
4 min Run; 30 sec AMRAP Merkins; 4 min Jog
3 min Run; 30 sec AMRAP Merkins; 3 min Jog
2 min Run; 30 sec AMRAP Merkins; 2 min Jog
1 min Run; 30 sec AMRAP Merkins; ~2 minute jog back to start 

MARY:
With our last few minutes we did flutter kicks, hello dolly’s, a set of V-Ups (with lots of midwife noises), and a brief low plank hold.

COUNT-OFF & NAME-O-RAMA
11 PAX, no effin’ Gs

CIRCLE OF TRUST/BOM:
From the Q Source article on King (link):

“A man’s Right relationship with himself – his Fitness – begins with his body…

“These fragile bodies of ours are what we are given to house our souls. Life, the thing so precious to each person that he will fight tooth and nail to preserve it, is contained within this bag of flesh, muscle and bone we call the body. How can the soul prosper if the body withers? And wither it will, if we don’t put it into motion against continually steeper hills and heavier rocks. The body is made to be used. Let it lie fallow, and it will not produce a good crop. But if it is well plowed and carefully tended, the result will be a bounty of Preparedness.”

Don’t settle. Keep pushing yourself. 

MOLESKIN:
Another great morning at the Barracks. Toms’ magic watch told him he needs three days to recover based on his heart rate and stuff. Take that for data. We probably averaged around 3.75 miles, with the faster guys clocking ~4.5.

TCLAPs to:

  • Altar Boy for taking AOQ and running with it (pun intended). You’re doing a real bang-up job.
  • Snookie for sticking it out while dealing with some ankle issues.
  • Jail Bait for getting a job offer and the PAX at large for the prayer support.
  • Handsy for offering to help find Toms’ keys in his shorts. #ServiceOverSelf (To whom is “his” referring? You had to be there.)
  • Easily Amused for all of the great music he’s given us over the years.
  • Dewey for all of the great music he’s given us over the years.
  • MIB for not erasing our memories…that we know of.
  • Nature Boy for embracing the inner loop. 
  • Bookworm for honoring his M and Mammon every morning, even if it means missing out on coffeeteria with the PAX.
  • Toms for the encouraging discouragement?

Prayers for Handsy’s dad heading into surgery today and for YHC’s family as we deal with foster care drama.

Sprints in the Garage

AO: The Barracks – 2/15/19

QIC: Handsy

THE SCENE: Cool, 50*

F3 WELCOME & DISCLAIMER

Started by Bottomless while YHC was setting up some cones in the parking garage.

Once I arrived I disclaimed as well.

WARM-O-RAMA:

Bottomless led the PAX in one lap around the track with some butt kickers, karaoke, etc.

YHC led a second lap around the track, hands raised on the first straight away (to which Bottomless asked “Are you serious?” Understandable…we’ve never done anything as odd as running with our hands in the air before…we all had a good laugh). Mosey backwards around the curve, side shuffle down the second straight away back to the pad for some stretching.

THA-THANG:
Mosey to the parking garage. YHC had cones set at three intervals – 50 yards, 60 yards, 100 yards – on one of the inclines in the garage. We did the following sprints (sprint uphill one way, downhill back the other way):

  • 10 – 50-yard sprints (uphill 5 times, downhill 5 times); rest 30 seconds between each sprint
  • Recover 90 seconds
  • 8 – 60-yard sprints (uphill 4 times, downhill 4 times); rest 30 seconds between each sprint
  • Recover 90 seconds
  • 6 – 100-yard sprints (uphill 3 times, downhill 3 times); rest 30 seconds between each sprint
  • Mosey back to the pad for some Mary

MARY:

  • Flutter kicks (with varying speeds) (IC) – 35
  • Crunch Jacks (IC) – 12
  • Freddie Mercury (IC) – 20
  • High Plank – 30 seconds
  • Low Plank – 20 seconds
  • Peter Parkers in low plank (IC) – 10
  • American Hammer (IC) – 15

COUNT-OFF & NAME-O-RAMA

10 – Bottomless, MIB, Teacher’s Pet, Crayfish, Nature Boy, Jail Bait, Dewey, Beauty Shop, Easily Amused, Handsy (QIC)

CIRCLE OF TRUST/BOM:

Last week Bottomless shared about how “you are what you behold.” He challenged us to consider the types of people and things that we put around ourselves to make sure that those things were building up, etc.
I was convicted in that I started thinking about who am I being for others to behold? What do my kids, co-workers, friends, wife, etc. see in me that effects who they are becoming? I challenged all of us to recognize that we are always teaching others with our actions…are we being good teachers or bad?

MOLESKIN:

Sprinting is hard and kind of sucks. Sprinting with your brothers makes it better.

TCLAPS to Nature Boy for providing PLC!!!

ANNOUNCEMENTS:
Service opportunity TOMORROW (Saturday), check announcements channel for details.

7 track laps and some hill sprints

THE SCENE: A nice reprieve from the summer heat of yesterday morning, it was a snuggly 23 degrees at the start
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 X SSH IC
THA-THANG:

Warm-up lap. Merkins till all in (an underused “all in” exercise)
Indian run lap

A yasso – 800m at a brisk 85-95% effort
https://www.verywellfit.com/how-to-do-yasso-800s-2911888

Mosey to the parking deck for some hill sprints
Jog to the first speed bump then all out sprint for ~40 yards. Repeat 6x

MARY:
The Merry Mary Mile! 
50 BBSUs 
1/4 mile lap
Flutterkicks x 30 IC
1/4 mile lap
Guantanamo x 2 
1/4 mile lap
American Hammer x 35 IC

Ran out of time before the last lap. 

COUNT-OFF & NAME-O-RAMA
13 (0 FNG)
CIRCLE OF TRUST/BOM:
Thinking about the 50 degree day over day temperature drop, my M asked me what’d I do if no one showed up for the workout today. My reply, “0% chance that happens”. I’m thankful for the 13 guys that showed up today and got better. 

MOLESKIN:
I loved seeing Fishbowl for his first Barracks runday. Tremendous effort. Shoestring showed up with 10 minutes to go after Qing at the Blue Collar this morning. Gus showed up for coffeeteria after posting at the Annex. It was 23 degrees this morning and 13 men showed up in the gloom. F3 encourages a bizarrely obsessive commitment level. I’m thankful for my brothers!

ANNOUNCEMENTS:

2nd F event at Handy’s house this weekend
Squeegee is leading a Saturday run downtown.