The Barracks

THE SCENE: Doesn’t matter

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH x20; Prisoner Squats x10; Tempo Merkins x10

THA-THANG:
Quick, 200m ruck to the pull-up bars. Some guy was there doing pull-ups ‘n’ stuff with his dog. I prefer human company. 

Circuit 1:
Five, 90 second rounds of: 5 pull-ups; 5 dips; 7 split squats (each leg) – PAX were given the option to wear their ruck. All declined.

Quick ruck back to the launching pad. 

Circuit 2:
PAX paired up. Cones were set out about 10 yards apart. P1 performed lat pull-throughs with a 60# sandbag. P2 overhead carry two rucks, then crawl bear back, dragging a ruck in each hand. Flip flop until 100 cumulative pull-throughs (100 each arm). Teams continued the circuit until all groups completed their 100 reps. YHC was flying solo and underweight, but suffered plenty. 

Quick ruck back to pull-ups bars.

Two sets of: ruck high pulls x10; ruck curls x10

Two sets of: inverted rows x10 – on the dip bars. These were done in a modified cadence – up on 1, slowly down on 2-3-4. Terrible.

Core work: Two minutes AMRAP sit-ups, feet under dip bar apparatus; ruck-to-shoestrings x10; weighted bridge march x10; ruck-to-shoestrings x10; weighted bridge march x10

Ruck back to launching pad, stopping for 5 pull-ups along the way.

Back at the pad, hold boat pose for one minute until 0615.

COUNT-OFF & NAME-O-RAMA
Seven PAX: Blart, Bookworm, Shoestring, Trooper (RESPECT RESPECT!), Tomb Raider, Soybean (QIC), Hitch

CIRCLE OF TRUST/BOM:
YHC reflected on the movie Up, which you should watch if you haven’t. I can often focus on life’s regrets, missed opportunities, or dreams that seem too far out of reach. None of us are where we are by accident. Embrace and live in where God has placed you, what he’s called you to do, and who he has called you to serve.  

MOLESKIN:
Another great morning at the Barracks. Seeing Trooper bang out the 5 pull-ups at the end was awesome! T-Claps! Great to see Tomb Raider back at the Barracks. His precious locks may not be long for this world! 

ANNOUNCEMENTS:
Memorial Day party next Monday – 5am Murph; 6am workout; 7am ruck, followed by COT and PLC. Don’t miss it!

Mean 11s at the Barracks

THE SCENE: Lovely; just me, Bookworm, an extra ruck, and a sandbag

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
For a warm-up, we carried the extra ruck and 60# sandbag over to the parking garage stairs.

THA-THANG:
10 ruck thrusters
Carry everything up the garage stairs (sandbag on back; straps on the extra ruck could not be used)
1 ruck-to-shoestrings
Walk down the ramps, taking all the shortcuts

Next was 9 thrusters, stairs, 2 ruck-to-shoestrings; etc

We were running short on time around round 7, so we went back to the track and did the remaining 10 thrusters all at once.

MARY:
For Mary, we wrapped up our ruck-to-shoestring reps then made a lap around the track

COUNT-OFF & NAME-O-RAMA
Insert PAX Count & FNG Name

CIRCLE OF TRUST/BOM:
“Love your wife as Jesus loves the Church and gave himself up for her.” – Soybean’s paraphrase of Ephesians 5

MOLESKIN:
Climbing those stairs with that sandbag is terrible. Weighted V-Ups are also terrible. Enjoyed hard work and good fellowship with Bookworm.

 

Climbing the Ladder at The Barracks

THE SCENE: Beautiful morning! No rain, 60*. Good conditions for a tough track workout.

F3 WELCOME & DISCLAIMER: Done.

WARM-O-RAMA:
SSH x15 IC
Daisy Pickers x15 IC
Warm up lap around the track with butt kickers and high knees
30 seconds of stretching OYO

THA-THANG:
If you want to get faster, you have to run fast. We did a speed track workout to get better together!

Round 1: 100s

  • 100s for 6 minutes
  • 25 merkins
  • 30 seconds to recover

Round 2: 200s

  • 200s for 6 minutes
  • 25 merkins
  • 30 seconds to recover

Round 3: 400s

  • 400s for 6 minutes
  • 25 merkins
  • 30 seconds to recover

Round 4: 800s

  • 800s for 6 minutes
  • 25 merkins
  • 30 seconds to recover

MARY:
American Hammer x25 IC
Boat / Canoe til 6:15

COUNT-OFF & NAME-O-RAMA
12 PAX (0 FNGs) – Tomb Raider, Teacher’s Pet, Pirtle, Doc Hollywood, Costello, Bottomless, Handsy, Altar Boy, Squeegee, Dewey, MIB, Easily Amused (Q)

CIRCLE OF TRUST/BOM:
“Now while Paul was waiting for them at Athens, his spirit was provoked within him as he saw that the city was full of idols.” (Acts 17:16)

While Athens was filled with visible idols, our culture is filled with idols too; though, they may be less visible. These idols expose stories that shape us and the culture we live in. Paul’s example in Acts 17 is to observe the idols of his day, but then to confront the stories underneath with the story of Jesus.

For example, a modern-day idol is power. We strive to climb the ladder, celebrating success and achievement. But the story of Jesus is one in which He didn’t hoard power, but gave it away. The trajectory for a follower of Jesus is a downward trajectory, giving away power to love and serve others.

Pay attention. Then lovingly confront the idols of our day with the powerful message of Jesus.

MOLESKIN:
100s were hard… 200s were harder… 400s were even harder… 800s were hardest! But running with these HIM pushed me to get better.  Grateful for these men.

ANNOUNCEMENTS:
None.

The Barracks

THE SCENE: 55 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Ruck w/ Sandbags from parking lot to launchpad
THA-THANG:

200X TEAM RUCK, TRAVEL to the Pull-Up Bars

10X OYO PULL-UPS w/ Ruck

10X OYO DIPS w/ Ruck

10X OYO SQUAT, AIR w/ Ruck

200X TEAM RUCK, TRAVEL to launchpad (pick up sandbags)
3 PAX v 3 Bags: Hitch-80#, Shoestring-60#, Soybean-60#

400X TEAM RUCK, TRAVEL to Tower of Terror

25X OYO THROWS Ramp 1

25X OYO CARRY Flat 1

10X OYO SQUAT, AIR w/ Ruck

15X OYO THROWS Ramp 2

25X OYO CARRY Flat 2

10X OYO SQUAT, AIR w/ Ruck
Hitch drops the 80# – 3 v 2

10X OYO THROWS Ramp 3

25X OYO CARRY Flat 3

10X OYO MERKINS w/ Ruck

10X OYO THROWS Ramp 4

25X OYO CARRY Ramp 5

10X OYO MERKINS
Soybean drops the 60# – 3 v 1

10X OYO THROWS, OVERHEAD Ramp 5

250X OYO CARRY – pick up bags
3 v 3: Hitch-60#, Shoestring-80#, Soybean-60#

400X TEAM RUCK, TRAVEL to launchpad
3 v 3: Hitch-60#, Shoestring-60#, Soybean-80#

MARY:
No time
COUNT-OFF & NAME-O-RAMA
3 PAX (0FNG): Hitch (Q), Shoestring, Soybean
CIRCLE OF TRUST/BOM:
Sandbags remind us of our responsibilities. They can be heavy and cumbersome. This is why we train with brothers, encouraging one another, and at times share each others burdens.
MOLESKIN:
F3Memphis sucks at Ruck-ups more so than we suck at pull-ups.
ANNOUNCEMENTS:
Service Rucks
Memorial Day Convergence @ the Barracks

D1 Day

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER: Yep
WARM-O-RAMA:

  • SSH x 20
  • IW x 15
  • Hillbilly x 15
  • Billy Mays Hayes (groin and ham stretch) – 20 seconds
  • Calf stretch – 10 sec per calf
  • warm up mosey lap with high knees, butt kicks, power hop (skipping), and karoke
  • MIB showed up on MIB time doing SSHs in the corner!

THA-THANG:

D1 Day (Division 1 College Track Workout sent from the 2.0 who does this for fun except much faster)

The routine: Sprint a distance, then recovery jog the same distance. PAX ignored D1 times and just tried to avoid merlot splashing. D1 pace listed in parenthesis below.

4 x 400 followed by 4 x 200 followed by 4 x 100

4x400m (my pace: 60-63s)
4x200m (my pace: 29-32s)
4×100  (my pace: 14-15s)
Total distance run: 6000 meters (about 3.75 miles)

*not all PAX completed reps, but everyone kept moving!

MARY:
Four minutes left after first couple of PAX completed tha thang:

  • LBCs x 20
  • Freddie Mercury X 15
  • Fluter Kicks x 15
  • American Hammer x 20

COUNT-OFF & NAME-O-RAMA
MIB, Four Eyes, Soybean, Handsy, Crayfish, Altar Boy, Shoestring, Teachers Pet, Lynx, Early Bird

CIRCLE OF TRUST/BOM:
Take time in the midst of busyness to breath, center yourself, and let God pour in. No matter how busy you are. Otherwise, we damage others.

ANNOUNCEMENTS:
APFT will be administered at the Barracks May 24th by Soybean

SOS Spring Cleaning Day on Saturday, 9:00-12:00!

Sandbagging at the Barracks

THE SCENE: Rainy for the first 20 mins. 70 degrees and perfect for rucking.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x30
Imperial Walkers IC x30
Daisy Pickers IC x15
Squat(w/ rucks) IC x15

THA-THANG:
4 pax picked up two 60 lb sandbags and rucked over to the track.  Dropped the sandbags and began our trip around the Barracks track.

.5 miles slick ruck
1 mile ruck with sandbags alternating who carries/rests.
Rucked over to the Tower of Terror(the parking garage) to do some more sandbag work.
Sandbag toss up the incline/ Sandbag Bear Hug on the flats on the way up the parking garage.
Overhead carry down the decline/ Sandbag Bear Hug on the flats on the way down the parking garage.
Shoulder carry sandbags to Endex.

MARY:
None.

COUNT-OFF & NAME-O-RAMA
4 pax (Shoestring, Soybean, Bookworm, Hitch)

CIRCLE OF TRUST/BOM:
Luke 6:17-26
YHC read the passage and simply confessed the depths of how this scripture has convicted my soul.

MOLESKIN:
The mumblechatter was STRONG during our slick ruck and not so strong after the parking garage.  The sandbags were amazing and I loved working with the pax. Great morning!  Great workout!

ANNOUNCEMENTS:

Nada

The Barracks Without a Hitch

THE SCENE: YHC arrived on the scene at 0520ish. Hitch had promised me sand for my empty sandbag and he was there waiting for me. He then informed me that he hadn’t slept at all (thanks a lot, babies!) and that he wanted me to Q so he could go back to bed. I happily obliged. Four Eyes, the only other known HC, was having some bowel issues and was running behind. Hitch had shared his weinke in Slack, so I pulled that up for reference. I modified some things that I didn’t understand or just didn’t see. Cobains. Hitch left. Four Eyes arrived. What follows is mostly accurate.

F3 WELCOME & DISCLAIMER: errrrr

WARM-O-RAMA: We grabbed some of the stuff, took it to the launching pad, then went back to the cars to get the rest of the stuff. With all of our gear set, we did a quick warm-up of daisy pickers, squats, and then walking arm-circles. Mosey to the pull-up bars.

THA-THANG:
5, 75-second sets of:
5 pull-ups, 5 dips, 10 squats

Mosey around to launching pad.

3 (or 5?) sets of:
10 deadlifts (80# sandbag)
10 thrusters(60#sandbag)
10 high pulls (35# kettlebell, 30# CMU, or 60# sandbag)
10 overhead press (same implements as high pull)

6 rounds of ~30 yd partner carries

3 sets of 10 merkins IC (led by Four Eyes)

MARY:
We did some heels-to-the-heavens, freddie mercuries, canoe hold for 45 seconds or so.

We ate our 10 burpee shovel flag penalty because we had too much crap to carry. 

COUNT-OFF & NAME-O-RAMA
Four Eyes and Soybean (QIC)

CIRCLE OF TRUST/BOM:
When life gives you lemons, persevere in patience towards your wife and kids. Don’t take your frustrations out on them, even if they’re the cause of those frustrations!

MOLESKIN:
Those thrusters were a B. 

The Barracks

THE SCENE: 55 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20X IC SSH
  • 10X IC DAISY PICKERS
  • 10X IC MERKINS
  • 10X IC SQUAT, AIR
  • 15X IC SHOULDER CIRCLES

THA-THANG:

200X TEAM MOSEY, TRAVEL

5X CIRCUIT 1 (75 SECONDS) OYO

  • 5X OYO DIPS
  • 10X OYO SSH
  • 5X OYO PULL-UPS
  • 5X OYO MERKINS

200X TEAM MOSEY, TRAVEL

3X LADDER (4CT IC) TEAM

  • 5X IC THRUSTER
  • 5X IC CURLS, OVERHAND
  • 5X IC ROW, UPRIGHT
  • 5X IC LUNGES, OVERHEAD
  • 5X IC SQUAT, BACK-LOADED
  • 5X IC AL GORE
  • 400X TEAM MOSEY, TRAVEL

3X CIRCUIT 2 (NO TIME) TEAM

  • 50X PARTNER CARRY, FIREMAN
  • 10X PARTNER THROWS
  • 25X TEAM SPRINT

MARY:
10 PENALTY BURPEES
COUNT-OFF & NAME-O-RAMA
3 PAX (0 FNG)
Shoestring, Toms, Hitch (Q)

CIRCLE OF TRUST/BOM:
Proverbs 22:4
4 The reward for humility and fearing the Lord
is riches and honor and life.
MOLESKIN:
Sandbags are good.
ANNOUNCEMENTS:
BrewRuck next weekend.
5/4 SOS Cleanup

Devil’s Mile at Barracks

THE SCENE: Wasn’t raining.  Shorts weather.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

400m jog
Daisy pickers x 10 IC
Windmill x 10 IC
Imperial Walker x 10 IC
Arm Circles x 10 I[toms]C
Reverse Arm Circles x 10 I[toms]C

THA-THANG:

Devils Mile (modified:

  • 400m walking lunges
  • 30 merkins
  • 400m broad jumps
  • 30 squats
  • 400m backward run
  • 30 burpees
  • 400m bear crawl

MARY:
No time.

COUNT-OFF & NAME-O-RAMA

11 PAX (0 FNG).  Soybean, Teacher’s Pet, Bottomless, Doc Hollywood, Squeegee, Shoestring, Dewey, Altar Boy, Jail Bait, Toms (QIC)

CIRCLE OF TRUST/BOM:
Sometimes you try your best and still come up short.  Oh well.  Make sure you are measuring your value with the right thing.

MOLESKIN:
None.

ANNOUNCEMENTS:
None.

The Barracks

THE SCENE:40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20X IC SSH
10X IC DAISY PICKERS
10X IC MERKINS
10X IC SQUAT, AIR
15X IC SHOULDER CIRCLES

THA-THANG:

200YD TEAM MOSEY, TRAVEL (to the dip bars)

5X CIRCUIT 1 (90 SECONDS)

  • 5 SECONDS OYO MERKINS, VERKIN (hold)
  • 5X OYO DIPS
  • 10X OYO ROW, HANGING

200YD TEAM MOSEY, TRAVEL (to the launch pad)

10X CIRCUIT 2 (120 SECONDS)

  • 50X PARTNER CARRY, FIREMAN
  • 10X OYO LUNGES (w/ KB)

200YD TEAM MOSEY, TRAVEL (to pull-up bars)

  • 5X OYO PULL-UPS
  • 5X OYO PULL-UPS

200YD TEAM MOSEY, TRAVEL (to the launch pad)

MARY:
30 SECONDS 6 INCHES
COUNT-OFF & NAME-O-RAMA
4 PAX (0 FNG) – FOUR EYES, SOYBEAN, SHOESTRING, HITCH (Q)

CIRCLE OF TRUST/BOM:
PROVERBS 15:1-2
1A gentle response turns away anger,
but a harsh word stirs up wrath.
The tongue of the wise treats knowledge correctly,
but the mouth of the fool spouts out folly.
MOLESKIN:
If you thought Fireman carries were hard… what about Fireman squats…
ANNOUNCEMENTS:
May the Fourth – SOS Spring Clean-up day.
Call Handsy. Bring your lightsabers.