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

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.

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.

The Barracks

THE SCENE: Muggy and Bright
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20X IC SSH
10X IC MERKINS
10X IC SQUAT, AIR
10X IC DAISY PICKERS
THA-THANG:

200X TEAM MOSEY, TRAVEL

3X CIRCUIT 1 (60 SECONDS) IC

  • 5X OYO PULL-UPS
  • 10X OYO MERKINS
  • 10X OYO LEG LIFT, HANGING

3X SNAKE 2 (NO TIME) PARTNER

  • 10X PARTNER THROWS, OVERHEAD
  • 10X PARTNER THROWS
  • 10X PARTNER THROWS, OVERSHOULDER
  • 10X PARTNER FLIPS, LOG

MARY:
NONE
COUNT-OFF & NAME-O-RAMA
2 PAX: Hitch (QIC), Early Bird
CIRCLE OF TRUST/BOM:
Life is hard sometimes. It is important that we do not walk through it alone.
MOLESKIN:
Put in some work. Ended 5 minutes early to join Old Forest Coffeeteria
ANNOUNCEMENTS:
City Ruck Tour Coming Up

The Barracks

THE SCENE: Damp & warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, imperial walker, daisy picker, hillbilly, windmill, arm circles f/b,
Pick up CMU’s, mosey to pullup bars, stretch.
THA-THANG:

Pull:
5 x (2 min rounds): reps are recommended, do 12, or 14 if you bad.
5 pullups
10 curls (count each individual rep)
10 bent rows
10 high pulls
10 aussie pull-ups (under dip bar)

Legs:
Repeat this circuit for 12 min:
20 CMU walking lunges ( 10 out, 10 reverse to return to pullup bars)
Partner up
P1: carry both CMU’s out 30 yd, then back.
P2: alternate 5 pistol squats each leg, then 10 squats.
When P1 returns, switch.

Push:
Place CMU’s at west goal line of field
With partner, move pole from ROTC pile to field.
Take turns flipping pole out for 45 seconds,
20 derkins with feet on pole,
flip pole back to where you started.
20 overhead press.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
2 PAX: Hitch, Four Eyes (QIC)
CIRCLE OF TRUST/BOM:
Four Eyes & Hitch took some time to contemplate 2nd F over the years and into the future.
MOLESKIN:
Them logs are under-utilized
ANNOUNCEMENTS:

Inclined to Sprint

THE SCENE: Muggy and moist
F3 WELCOME & DISCLAIMER Did it
WARM-O-RAMA:

SSHs, imperial walkers, hillbillies, daisy pickers, warm-up lap x1 with assorted gaits
THA-THANG:
Indiana Jones style group run in the garage.  PAX in the back sprints to front of line and yells “NEXT!” and next PAX sprints to the front and does the same.  We Indiana Jones-ed and we Indiana Jones-ed down.

Incline sprints ladder

  • STEP 1–sprint to first level, body bag builders x 7, mosey/recover jog down to ground level, hold plank ’til all-in
  • STEP 2–sprint (or close to it) to second level, body builders x6, mosey/recover jog down to ground level, hold plank ’til all-in
  • STEP 3–sprint (or at least run) to third level, burpees x5, mosey/recover jog to level 1, hold plank ’til all-in
  • STEP 4–sprint (or at least jog) to fifth level (apex of garage), shoulder tap merkins x5, mosey/recover jog to ground level, hold plank ’til all-in
  • Mosey back to track, 1 lap Indian run with PAX at the six stopping to do Jack Webb 1-5 before sprinting to front of line

MARY:
American Hammers x 30 sec
COUNT-OFF & NAME-O-RAMA
Jailbait, Pirtle, Dewey, Chioccetti, Stromboli, Cheesesteak, TombRaider, Easily Amused, Doc Hollywood
CIRCLE OF TRUST/BOM:
C.S.Lewis quote: “God cannot give us a happiness and peace apart from Himself bc it is not there.  There is no such thing.”  Our true fulfillment and satisfaction comes in being in relationship to our Creator and living out the potential He has placed inside of us.  We should keep this in mind at all times but especially in those times when we feel particularly dissatisfied, unhappy, restless, etc.  Plugging into Him makes us into HIM!
MOLESKIN:
Chioccetti specifically told first-time-Barracks-attendee Stromboli that today’s Q wouldn’t have PAX doing anything dumb like Burpees since this was a track workout.  Lesson: Chioccetti should not promise things that he obviously cannot deliver on.
ANNOUNCEMENTS:
Nuff said

The Barracks

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

20X IC SSH
10X IC MERKINS
10X IC SQUAT, AIR
10X IC DAISY PICKERS
THA-THANG:

200X TEAM MOSEY, TRAVEL

3X CIRCUIT 1 (NO TIME) IC

  • 5X IC PULL-UPS
  • 5X IC MERKINS, VERKIN
  • 5X IC DIPS

200X TEAM MOSEY, TRAVEL

3X LADDER 2 (NO TIME) TEAM

  • 10X I.C. DEADLIFT (SANDBAG 60#)
  • 10X I.C. PULL, HIGH (KB 25#)
  • 10X I.C. SQUAT, FRONT-LOADED (ROCKSTEADY 35#)
  • 10X I.C. PRESS, OVERHEAD (BEBOP 25#)
  • 10X I.C. MERKINS

4X SET 3 (NO TIME) OYO

  • 5X OYO MERKINS
  • 25X OYO SPRINT

20X PARTNER THROWS (SANDBAG 60#)

MARY:
Talking about deadlift form instead.
COUNT-OFF & NAME-O-RAMA
3 PAX (0 FNG) – Hitch (QIC), Early Bird, Bookworm
CIRCLE OF TRUST/BOM:
PROVERBS 17:17
A friend loves at all times,
and a relative is born to help in adversity.
MOLESKIN:
Handstand merkins are very difficult. Bookworm is not slow of a short distance.
ANNOUNCEMENTS:
WHETSTONE & SHIELD-LOCK
43 FEET PODCAST