A Pavilion of Opportunities

THE SCENE:
48 F and wet from recent rain

F3 WELCOME & DISCLAIMER
Provided

WARM-O-RAMA:
Side straddle hop x 25
Imperial walkers x 20
Daisy pickers x 15
Arm circles x 20 (forward and reverse)
Stretching
Parking lot (from one end to the other and back)  mosey with alternating moves including karaoke, high knees, butt kickers, and backwards.

THA-THANG:
The Q placed note cards at 6 different areas inside the pavilion; each card had one exercise listed.  PAX were directed to find an area to begin and perform 20 reps of each exercise (on your own) then rotate to the next area in a clockwise rotation.  PAX did two rounds of the following exercises:  merkins, dying cockroach, derkins, overhead press (with CMU), little baby crunches, and Carolina dry docks.

PAX did one lap around the track (one-half mile) and returned to the pavilion.

The Q flipped the cards over which included 6 lower body exercises.  PAX were directed to find an area to begin and perform 20 reps of each exercise (on your own) then rotate to then next area in a clockwise rotation.  PAX did one round of the following exercises:  box jumps, freddy mercury’s, one leg lunges (2 = 1), calf raises (with CMU), flutter kicks, and monkey humpers.  PAX did a rinse and repeat except the reps were 10 for each exercise.

PAX then lined up along the wall for a series of sitting on the wall exercises.

MARY:
Mary consisted of doing 20 reps of big boy sit ups and flutter kicks and 10 reps (each side) of Nolan Ryan’s

COUNT-OFF & NAME-O-RAMA
Four PAX participated:  Tree Hugger, Soulja Boy, Passport, and Wall Builder

CIRCLE OF TRUST/BOM:
None

MOLESKIN:
None

ANNOUNCEMENTS:

None

B.O.M.B.S and Some Other Stuff

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THE SCENE:

60 sum’n degrees and moist. YHC was the last one on scene due to an alarm malfunction (almost sleeping through the alarm). Tree Hugger actually had a workout ready to Q in case YHC didn’t show. Guess we finally have a prospective to take over as Cockpit AOQ. (I’m serious Tree Hugger. Chew on it)

F3 WELCOME & DISCLAIMER

Come on, man. Don’t I always?


WARM-O-RAMA:

SSH x25 IC

123 Touch the Deck x10 IC

1/2 mile lap

THA-THANG:
We did B.O.M.B.S. That’s why the title of this BB is B.O.M.B.S. Duh.

Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the (insert your destination). Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.

The first team finished joined in with the remaining team to completion.

Time to kill so we ran another 1/2 mile lap. Stopped at the gazebo for 20 dips and 20 derkins all IC. Next stop at the tennis court for two laps incorporating front/rear moseying and side shuffling. One more stop at some random light post for 20 4ct lunges OYO.

MARY:
Whole buch of V-ups and 60 seconds of plank. (Wait did we do V-ups? Maybe we didn’t do V-ups. Ima leave em here in case we did but as the reader you deserve to know that we might not have. And right there is why you should write your BB ASAP.)

COUNT-OFF & NAME-O-RAMA
4 PAX: Ace Ventura; Tree Hugger; Short Timer; Soulja Boy (QIC)

CIRCLE OF TRUST/BOM:
Q encouraged the PAX to put forth maximum effort in all things they do. Your endeavors are far more worth while when your heart goes into it. If anything is worth doing at all it’s worth doing right.

MOLESKIN:
Big ole yuge mega kotters to Short Timer!!!

B.O.M.B.S. is such a great workout routine. Simple, effective, requires very little planning, and brings two PAX closer together in a common struggle which builds bonds. Also, caused four PAX to nearly splash all the Super Bowl food from the night before.

ANNOUNCEMENTS:
Said some stuff but can’t memmer what.

BB Indian Sandbag toss

THE SCENE: It was the best of times, it was the vortexiest of times. A chilly 20 degrees but no wind.
F3 WELCOME & DISCLAIMER done with an extra encouragement to keep moving for warmth
WARM-O-RAMA:
SSH x 25 IC
Willy Mays x 10 IC
THA-THANG:

Merkin mile-ish – 3 laps down/back in the parking lot + 25 Merkins OYO
Split into 2 groups (I failed to have a good plan for odd numbers)
Group 1: AMRAP CMU Curls
Group 2: Down/back sprint w/ Sandbag

Mosey to pavilion.
Indian Wall Sit

BB Indian Sandbag Toss
PAX do 5 BB Situps together, one PAX peels off and tosses the sandbag as far as humanly possible. Rinse and repeat. 

11s – Squats + Merkins

MARY:
Flutterkicks x25 IC
Freddie Mercury x 20 IC
Dealer’s Choice
ABCs (Ace Ventura)
V-Ups (Soulja Boy)

COUNT-OFF & NAME-O-RAMA
5 (0 FNG) Soulja Boy, Tree Hugger, Ace Ventura, Passport, Speaker (QIC)

CIRCLE OF TRUST/BOM:
Lean on your brothers more. Asking for a hand isn’t weak, it builds community. 

MOLESKIN:
The 2 groups was designed to be competitive but didn’t work well at all. #FreedToFail. The PAX helped me through it and we moved on to BB Indian Sandbag toss which has some real potential. Recommendations for next time are that on each cycle through the PAX, the workout rotates to a different muscle group. 

Great PLC in 20 degrees. I thoroughly enjoyed the trip to Millington for some gloom time with my brothers in the Cockpit. 

Pull-up routine at the Cockpit.

THE SCENE: Crisp, clear,  and cold at the Cockpit. But Passport was waiting eagerly and early to post as YHC pulled up. The AOQ of the Cockpit showed up but quickly lamented that his shovel flag is not as big as the visiting AOQs shovel flag. 

The circle was complete when Choker showed up. 

F3 WELCOME & DISCLAIMER

Still not a professional.
WARM-O-RAMA:

Imperial Walkers   IC   15

Hillbillies     IC   15

Big arm circles/reverse   IC 10

Overhead claps    IC   25
THA-THANG:

Mosey lap around the track.

Gathered at the playground which has a decent monkey bar allowing for pullups. 

Performed a Pullup/Merkin routine as follows:

Pullups 10/Merkins 5

Pullups 8/Merkins 4

Pullups 6/Merkins 3

Pullups 4/Merkins 2

Pullups 2/Merkins 1

6-minutes alternating 20 merkins and 40 squats.

Repeated Pullup routine without the Merkins. Count to 10 between sets.

SSH IC 50

Mosey lap around the track. 

MARY:

Pickle Pounders IC 15

WW1 Situps IC 15

Dying Cockroach IC 15 (Soulja Boy)

LBCs IC 15


COUNT-OFF & NAME-O-RAMA
Passport, Soulja Boy, Choker, Orange Julius (QIC)
CIRCLE OF TRUST/BOM:
Numbers 22

V34And Balaam said unto the angel of the LORD, I have sinned; for I knew not that thou stoodest in the way against me: now therefore, if it displease thee, I will get me back again.

Interesting Bible story of a man, Balaam, apparently a man of God, going his own way despite knowing better. He persists in his mission right down to the point where a donkey converses with him in human language. 

Although it is a bit of a drastic representation of foolish stubbornness so often we find ourselves blindly pursuing our own will when Gods voice is pushing us in another direction. 

While we may not have a talking donkey tell us when we are making a big mistake, we should be in tune with Gods voice and will for own lives.

 

Prayers for employment for Passport. 


MOLESKIN:

Always love the Cockpit. Small group but big heart today! Pullups are just not fun. 
ANNOUNCEMENTS:
Lots of stuff ahead: Basketball game Sunday the 27th, Possible 2nd F lunches, See Slack for more details. 

What, Exactly, is a “Dirty Macdeuce”? 🤨

THE SCENE:

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F3 WELCOME & DISCLAIMER

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WARM-O-RAMA:

  • Burpees x10 OYO
  • YHC’s Fav Stretch

THA-THANG:
The “DirtyMacDeuce”

4 circuits of 3 exercises done to 12 4-count reps. Each set has one chest exercise, one leg exercise and one core exercise. 1/2 mile between each circuit.

1st circuit

  • HRM x12 IC
  • Revers Cruches x12 IC
  • Prisoner Squats x12 IC
  • 1/2 mile lap

2nd circuit

  • Diamond Merkins x12 IC
  • Crunchy Frogs x12 IC
  • High Knee Jump Squats x12 OYO
  • 1/2 mile lap

3rd circuit

  • Merkins x12 IC
  • V-ups x12 IC
  • Smurfjacks x12 IC
  • 1/2 mile lap

4th circuit

  • Wide Grip Merkins x12 IC
  • Flutter Kicks x12 IC
  • Jump Lunges x12 OYO (2=1)
  • 1/2 mile lap

PAX arrived back at startex to knock just a little bit of BEARACIDES! …NBD…

3 point bear crawl/crawlbear suicide drills with a whole lot of BBS mixed in. It sucked and I hated it.

MARY:
The following is a list of things ain’t nobody got time fo.

  • Dat  ✅ 

COUNT-OFF & NAME-O-RAMA
Ace Ventura, Soulja Boy

CIRCLE OF TRUST/BOM:

Excerpt Theodore Roosevelt’s famous speech “Citizenship in a Republic”.

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

MOLESKIN:

The air was sups cold this morning which made all the running 10x more worser.

ANNOUNCEMENTS:

Rainy Day Fun?

THE SCENE: 50s and rain
F3 WELCOME & DISCLAIMER    Done
WARM-O-RAMA:

20 ct  ssh dp iw and ssh
THA-THANG:
3×3 20 reps then  .5 mile run. squats,merkins, baby crunches…. reverse lunges, derkins, freddy mercurys …. sumo squats, wide arm merkins, flutter kicks …. ran a total of 1.5 miles

  • Sometimes
  • bulleted
  • lists
  • are
  • handy.

MARY:
a few stretches
COUNT-OFF & NAME-O-RAMA
3 pax .. Flobee, Tree hugger, Soulja Boy
CIRCLE OF TRUST/BOM:
shared a persona battle to be praying about
MOLESKIN:
Great f2 today with Soulja Boy coming thru with the coffee and muffins. For a min i  thought i was at the world famous Crave.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Curling CMUs at the Cockpit

THE SCENE:
Cold

F3 WELCOME & DISCLAIMER
Provided

WARM-O-RAMA:
Side straddle hop x 20
Imperial walkers x 15
Daisy pickers x 15
Arm circles x 15 (forward and reverse)
Stretching – arms, shoulders, legs

THA-THANG:
The workout started with PAX moseying on the track.  After about 200 yards, PAX stopped and did (OYO) monkey humpers (15) and flutter kicks (15); PAX moseyed another 200 yards and did (OYO) lunges (15) and flutter kicks (15); and PAX moseyed another 200 yards and did (OYO) monkey humpers (15) and flutter kicks (15).

PAX moseyed to the pavilion and did 2 sets of 15 of the following:  CMU curls, dips, and Nolan ryans.

PAX moseyed on the track.  After about 200 yards, PAX stopped and did (OYO) merkins (15) and big boy situps (15); PAX moseyed another 200 yards and did (OYO) carolina dry docks (15) and big boy situps (15); and PAX moseyed another 200 yards and did (OYO) merkins (15) and big boy situps (15).

PAX moseyed to the pavilion and did 2 sets of 15 of the following:  CMU shoulder presses, diamond merkins, and little baby crunches.  PAX then did 2 sets of 15 of the following:  squats, box jumps, and freddy mercury’s.

MARY:
PAX did a dealer’s choice Mary which included the following:  ABCs, V-ups, and pickle pounders.

COUNT-OFF & NAME-O-RAMA
5 PAX (no FNGs) completed workout:  Tree Hugger, No Fuego, Ace Ventura, Wall Builder, and Soulja Boy

CIRCLE OF TRUST/BOM:

Tree Hugger discussed being intentional on serving others.  We have a bless group at church that is intentional on finding ways to serve others.  It is not always easy to find ways to serve as a group together; the group can have different ideas on what to do and it is challenging to not default to easy.

MOLESKIN:
None

ANNOUNCEMENTS:
None

You Cannot Be Serious!

THE SCENE: Cold and dark. OJ said he’d be rolling in a little late. 

F3 WELCOME & DISCLAIMER: Given. Rep counts in this backblast are directionally accurate.

WARM-O-RAMA:
Warm-up mosey ~300 yards. Plank up. YHC instructed the PAX to maintain the halt position after each exercise until YHC said “Recover.” 

Tempo merkins x10
Shoulder taps x15
Mountain climbers x20
“Recover!”

Mosey ~150 yards

Imperial walkers x15 (YHC spotted a car pull into the lot)
Prisoner squats x10 (A dark figure emerged from the car and I could see it making it’s way towards us. OJ came into view on rep 8 and we halted at 10 once he was with us.)

Short mosey into tennis court enclosure.

That’s a good Al Gore, Johnny!

THA-THANG:
11s! The PAX lined up along one doubles sideline. Then…

1 hand-release merkin; burpee broad-jump across the court to the opposite sideline; 10 big boy sit-ups; lunge walk back

2 hand-release merkins; burpee broad-jump; 9 big boys; lunge walk

etc.

Once they finished, the PAX were told to cycle through a set of 5 merkins, 10 squats, and 20 2-count flutter kicks while waiting on the six. 

The group joined the last man on his last round of 10 hand-release merkins, etc. 

Next, an abbreviated squat mile. We circled the 1/2 mile track once, then did a shorter out-and-back, stopping to do 25 squats 4 times. 

Towards the end of this, Tree Hugger let YHC know that we would have to reconcile our relationship after the workout. 

We sprinted ~100 yards to the parking lot after our last round of squats. 

MARY:
YHC gave the same instructions to hold the halt position after each exercise. 

Flutter kicks x20
Hello dolly x15
LBCs x30
(relax)
Flutter kicks x15
Hello dolly x15
LBCs x15
“Recover!”

COUNT-OFF & NAME-O-RAMA
5 PAX, no FNGs – Tree Hugger, Ace Ventura, Orange Julius, Soulja Boy, Soybean (QIC)

CIRCLE OF TRUST/BOM:
Be a disruptor in your community. Get to know your neighbors. Know what’s important to them. Have them over for dinner. See your home as a base of operations, not a cocoon.

MOLESKIN:
The Cockpit isn’t the most convenient AO for me to get to, but I enjoyed the drive before and after. I finished the latest 43 Feet episode on the way there, then Kendrick took me home. It was great meeting Ace Ventura. It’s always great seeing OJ blow past everyone in a sprint. T-Claps to Soulja Boy for bringing great coffee (with milk and simple syrup) and a shoe box full of peanut butter cookies! Tree Hugger forgave me and we were able to enjoy our cookies at peace with each other.

ANNOUNCEMENTS:
Soulja Boy encouraged the PAX to check out the Equinox Challenge and do as much of it as they can. He also exhorted us to read Freed to Lead

Cockpit’s Descending Ladder

THE SCENE: Clear and 54 degrees at the northern most AO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

After some mumblechatter we started with the standard F3 warm up:

20 – SSH IC

15 – Daisy PickersIC

15 – Imperial Walkers IC

15 – Squats IC

THA-THANG:
Continuing to get loose we completed:

  • 50 SSH IC
  • 25 BBSU IC
  • 40 SSH IC
  • 20 BBSU IC
  • 30 SSH IC
  • 15 BBSU IC
  • 20 SSH IC
  • 10 BBSU IC
  • 10 SSH IC
  • 5 BBSU IC

Next we grabbed our ruck or CMU and completed the following:

  • 30 Ruck Swings IC
  • 30 Ruck Front Squats IC
  • 30 Walking Lunges w Ruck OYO
  • 20 Ruck Swings IC
  • 20 Ruck Front Squats IC
  • 20 Walking Lunges w Ruck OYO
  • 10 Ruck Swings IC
  • 10 Ruck Front Squats IC
  • 10 Walking Lunges w Ruck OYO

MARY:
Partner up and completed 3 rounds of 10 partner leg throw down.

To finish off Mary we did a plank hold, then 20 plank jacks, then a plank hold on our left followed by a hold on our right and finished with 5 more plank jacks.

COUNT-OFF & NAME-O-RAMA
4 PAX & no FNG
CIRCLE OF TRUST/BOM:

“In our lives, change is unavoidable, loss is unavoidable. In the adaptability and ease with which we experience change, lies our happiness and freedom.” -Buddha

ANNOUNCEMENTS:
Great opportunity for some 2F coming up at the Memphis basketball game. Hope that everyone can make it out.

Millington Milez

THE SCENE:
40 degrees and wet, but not currently raining.  In other words, perfect.

F3 WELCOME & DISCLAIMER:
Standard disclaimer, with added emphasis on watching for traffic.  Millington does a lot of things right (I assume), but street lights are not one of them.

WARM-O-RAMA:
I already said it was 40 degrees.  How much warmer do you need it?

THA-THANG:
Ruck up.  Go 3 miles.

MARY:
Repeated the warm-o-rama.

COUNT-OFF & NAME-O-RAMA
5 PAX:  Ace Ventura, Choker (QIC), Soulja Boy, Tree Hugger, Woodpecker

CIRCLE OF TRUST/BOM:
There’s a saying in the Army:  “If you don’t write it down, it didn’t happen.”  This is used to emphasize the importance of AARs – recording what happened, and noting items that can be sustained or improved upon.

As we start off a new year, it occurred to me that the inverse of that saying can in many cases be true as well:  “If you don’t write it down, it won’t happen.”  I have been bad in the past about setting true goals, and especially about writing them down.  I want to be better about that this year, and I challenged the PAX to do the same.

Gus has given us a great head start on that this year with the Equinox Challenge.  The spreadsheet is already built for you, so it’s already written down.  I highly encourage all of you to join in and Accelerate all 3 F’s!

MOLESKIN:
TCLAPS to the sign guy at Millington Church of Christ.

ANNOUNCEMENTS:
QSource lunch – 11:30 Friday at the East Memphis Whole Foods.