Doracides at the Cockpit

THE SCENE

The air was cold but Jasmine and YHC’s blood was warm due to some early morning ruck action. Ace Ventura showed up for pre-ruck at like 0510 because YHC fat fingered the time when advertising it on Slack the night before. Sue me.

Also, that was when Ace learned what rucking is. Welcome to your new addiction.

 

F3 WELCOME & DISCLAIMER

Disclaimer & F3 mission shared.

 

WARM-O-RAMA

SSH x20IC/repeat

Frankenstiens x20IC/repeat

Daisy Pickers x20IC/repeat

 

THA THANG

Doaracides!

Pax partenered up, obvi.

Teams completed 100 merkins, 200 big boi situps, and 300 squats collectively. Partner one does the exercise while partner two perfoms suicide sprints to 3 cones perfoming burpees at each cone.

The word of the day was “form focus”. (Okay, “words”of the day. Whatever)

The PAX did fureal Merkins, BBSU, and Squats. And I don’t mean those ridiculous girly “squats” where you dip down like an inch and a half. You know the kind where you intellectually lie to yourself by twerking for 30 seconds and convincing yourself that you just did 80 squats and didn’t even feel any burn. 90 degree angles were achieved and upper legs and arms were parallel to the ground at the bottom of each rep. YHC payed attention.

Proper form is the difference between getting smoked and wasting 45 minutes of your life!

 

MARY

14 minutes left.

Mosey to the tennis court for some 11’s involving 4 count Alternating Single Leg Baby Makers and Pickle Pounders.

Wall Builder had the idea that ASLBM should be named Russian Baby Makers. An excellent suggestion. We’re going with it.

 

COUNT OFF & NAME-O-RAMA

Ace Ventura; Wall Builder; Jasmine; Soulja Boy

 

CIRCLE OF TRUST

Nothing particular. YHC encouraged the PAX to pay attention to slack to stay in touch and in the know.

Also prayed for Bootheel’s fam and for Jasmine and his M going to India.

 

MOLESKIN

The Wallbuilders are having their fourth! It’s a boy!

 

ANNOUNCMENTS

The Wallbuilders are still having their fourth! It’s still a boy!

Eli Grow Legacy 8K November 3rd. See the weekly pre-blast or talk to Bruce for the deets.

Don’t be A.L.A.R.M’d… wait no… Yeah be A.L.A.R.M’d!!

THE SCENE:
Dark and rainy. YHC was the only one at the Cockpit at 0528. Would he, once again, be flying solo just cause of a little water? (Calling you out, pilots.) Feeling a little bit “sad panda” until a dedicated & motivated Tree Hugger rolled up in that jank ready to git it!

F3 WELCOME & DISCLAIMER
Sure

WARM-O-RAMA:
SSH x20IC
ISW x10IC
Arm Circle x10IC & reverse
A few sets of Quick Feet/High Knees

THA-THANG:
Did some A.L.A.R.M circuits with some modified Bruce Lee routines inserted in between each circuit.

      • ALARM 1
        Shoulder Press x20
        Lunge x20
        LBC x30
        Suicides
        Merkin x20
      • Bruce Lee Circuit
        1. 🇺🇸 🔨  (20 reps of each exercise without rest between)
        2. Leg raises
        3. Freddy Mercury 
        4. Heel Touches
        5. Crunchy Frog
        6. Baby makers
      • ALARM 2
        CMU Curls x50
        Squats x20
        Reverse Crunch x15
        Suicides
        Derkins x20
      • Repeat Bruce Lee circuit
      • ALARM 3
        CMU Overhead Tris x20
        Jump Squat x15 OYO
        Pickle Pounders x20IC
        Suicides
        Wide Merkin x20

MARY:
Nope.
COUNT-OFF & NAME-O-RAMA
Tree Huger, Soulja Boy
CIRCLE OF TRUST/BOM:
YHC shared some recent struggles and asked for prayer concerning a lack of conflict resolution in my household lately. conflict resolution is the first step in forgiveness. Forgiveness without resolution will often be superficial and result in grudges later down the road.

MOLESKIN:
Welcome back Tree Hugger.
ANNOUNCEMENTS:

DirtyMacDeuce at the NCO Club

THE SCENE:
50 degrees and amazing.  I’m really going to enjoy this year’s 5 minutes of Fall.

F3 WELCOME & DISCLAIMER
Yep.

WARM-O-RAMA:

SSH x20 IC
Windmills x16 IC (because I forgot to change inflection on rep 15)
Daisy Pickers x15 IC
Arm Circles x10 IC each direction

THA-THANG:
DirtyMacDeuce
4 sets of 3 exercises, with each exercise being 12 4-count reps.  Each set ended with a 1/2 mile mosey.  Each set consisted of one chest, one core, and one leg exercise.

Set 1:  Merkins, BBSU, Squats.
Set 2:  Carolina Dry Docs, Flutter Kicks, Imperial Squat Walkers.
Set 3: Werkins, WWI Situps, Monkey Humpers.
Set 4: Derkins, Freddy Mercurys, Tempo Squats.

We still had 10 minutes remaining at the end of the DirtyMacDeuce, so we finished off with some burpee/situp 11’s until time expired.

MARY:
Sprinkled throughout.

COUNT-OFF & NAME-O-RAMA
4 PAX:  Ace Ventura, Choker (QIC), Gilligan, Soulja Boy

CIRCLE OF TRUST/BOM:
Do the hard thing.  As evidenced by the fact that the other three PAX were getting a decent amount of plank time at the end of every lap (except for AOQ extraordinaire Soulja Boy who always circled back to finish with me), running is not my strength.  It would have been much easier for me to come out and Q 45 minutes of calisthenics.  But if we only work on our strengths, we’ll never develop new ones.  My charge to the PAX was that when it is their turn to Q, they should lead a workout that challenges them.

MOLESKIN:
It was great to be back at the Cockpit this morning.  There’s magic in a small group – I highly encourage everyone to put a Cockpit Q on your calendar, and stick around afterwards for Coffeeteria.

ANNOUNCEMENTS:
I’m terrible at remembering things.  Forgot to plug this weekend’s campout at Gus’s parents house.  See the preblast for deets.

Smoking Guns and Wheels of Steel (again)

THE SCENE:
Pretty much the usual. YHC was flying solo on during his last Q so he did a rerun of the routine which was a rerun of his last Q at Neverland

F3 WELCOME & DISCLAIMER
All PAX welcomed and disclaimed properly and on time.

WARM-O-RAMA:
SSH x20IC
Windmills x15IC
ISW x15IC
Cotton Pickers x15IC
Chest/tri Stretches

THA-THANG:
Part 1: Chest/Legs/Tris

PAX performed the following circuits, reps OYO, breaking in between for a short 100 yard mosey with CMUs in hand

  • 20 Incline Merkins
; 20 Narrow Squats
; 20 CMU Curls
;
    Hold CMU overhead until all in.
  • 20 Derkins; 
20 Wide Squats
; 20 CMU Curls
;
    CMU overhead
  • 20 merkins; 
Single Leg Bench Squats 10 per leg*; 20 CMU Curls
;
    CMU overhead
  • 20 Wide Grip Merkins
; 20 CMU Deadlifts; 
20 CMU Curls
;
    CMU overhead
  • 20 Diamond Merkins
; Single Leg Baby Makers 20 per leg
; 20 CMU Curls
;
    CMU overhead
  • 20 Extended Merkins
; 20 Calf Jumps/20 sec rest/20 Calf Jumps; 
20 CMU Curls
;
    CMU Overhead

Part 2: Back/Bis/Abs 

Mosey over to playground and partner up.

Partner one: 5 pull-ups
partner two: AMRAP flutter kicks
switch then rinse/repeat

Partner two: 20 swing rows
Partner to: hold plank
switch then rinse/repeat

Modified Superman-10IC w/5sec hold at the top.

1/2 mile lap back to startex.

MARY:

Reverse crunch 15IC

Crunch 25IC

Flutter kicks 20IC

American Hammers 20IC

COUNT-OFF & NAME-O-RAMA
3 PAX (1 FNG) Soulja Boy; Short Timer; Ace Ventura
CIRCLE OF TRUST/BOM:
Talked about the importance and impact of leadership.
MOLESKIN:
Welcome Ace Ventura!
ANNOUNCEMENTS:
None

Upper Body Deck of Cards

THE SCENE:
The weather was 72 degrees, really clear with dew all over everything, mosquitos super thick and everyone looked gloomy.
 
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lets start by getting the heart rate up a little, for 5 min throw the frisbee and case it. Once it lands bear crawl the rest of the way to it.
Prison Squats – 15 IC
Windwill – 15 IC
Big Boy Arm Circles – 15 IC each direction with a pause in the middle to get bug wipes from the vehicles
 
THA-THANG:
Time for an upper body workout with a poorly shuffled deck of cards. Note to everyone, shuffle the deck and do not let Tiger Lily shuffle the deck. He drew J-6 of spades in almost sequential order. Additionally, it was noted that the 2.0s had messed with the deck so there were a couple extra cards but the total number was the same (an 8 was replaced with a 5 and 3)
  • Spade = Big Boy Sit-Ups – IC
  • Hearts =  Dips on the curb – IC
  • Clubs = Merkins – IC
  • Diamonds = Row on the swing set – IC
  • Joker = 15 Burpees OYO

Note: Since each movement was a 2 for 1, there was not enough time and at 6:15, we were 9 card short of finishing the deck, but both Jokers were already completed.

MARY:
Aint nobody got time for that

COUNT-OFF & NAME-O-RAMA
Total of 4 PAX Count – Ace Ventura, Short Timer, Soulja Boy & Tiger Lily

CIRCLE OF TRUST/BOM:
Quick discussion with the PAX on the thought of being complacent and not continuing to move forward and grow. This includes all aspects of our lives (physical, emotional, spiritual, etc.).

CMU’s at The COCKpit

THE SCENE: Cold and Wet… Heavy Rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH (IC)
  • 10 Daisy Pickers (IC)
  • 50 CMU Curls
  • 50 Over Head Press (OHP)
  • 10 Wind Mills  (IC)

THA-THANG:

  • 100 OHP
    • Run Lap
  • 100 Curls
    • Run Lap
  • 50 OHP
  • 25 CMU Squats
  • 50 Curls
  • 25 CMU Swigs
    • Run Lap
  • 50 OHP
  • 25 CMU Squats
  • 50 Curls
  • 25 CMU Swigs
    • Run Lap
  • 50 OHP
  • 25 CMU Squats
  • 50 Curls
  • 25 CMU Swigs
    • Run Lap

MARY:

  • 10 Flutter Kicks
  • 50 Curls
  • 10 Flutter Kicks
  • 40 Curls
  • 10 Flutter Kicks
  • 30 Curls
  • 10 Flutter Kicks
  • 20 Curls
  • 10 Flutter Kicks
  • 10 Curls
  • 10 Flutter KicksCOUNT-OFF & NAME-O-RAMA
    5: PAX (0: FNG) 1 Transplant: Left Coast
    CIRCLE OF TRUST/BOM:
    A Mans wealth is measured by his Family. Invest in your wife, kids and community wuth your time and attention.  Be a role model not a sad clown.
    MOLESKIN:
    none
    ANNOUNCEMENTS:
    none

Did We Do This Already?

THE SCENE:
At last! The gloom is dark again! Just the way the good Lord intended. Probs been this way for a while but YHC’s been AWOL doing dumb Navy stuff for about 6 weeks so whatever. It’s new to me.

Oh yeah, Poplar showed up late. SMH.*

F3 WELCOME & DISCLAIMER
Welcomed and thoroughly disclaimed our FNG. Someone had to make him feel welcome since his up-line wasn’t even there yet. (Poplar🤦‍♂️)*

Shared the F3 mission statement as well.

WARM-O-RAMA:
SSH x20 IC
ISW x20 IC
Abe Vigoda x10 IC
Some stretches for the hammies, chest, and tris

THA-THANG:
YHC was on Q last minute so, in a pinch, decided to do an exact repeat of his last Q.

Alternating Offset Merkins x50
(We were gonna do this with CMUs but half of us, including YHC forgot to bring CMUs so we used the parking space stops. Is YHC a quick thinker or what?)

200ish yard mosey to pavilion 

Aiken Legs at the pavilion
– 20 Air Squats OYO
– 20 Box Jumps OYO
– 20 luges IC (2=1)
– 20 Smurfjacks IC

1/4 mile mosey to the tennis court for Absolution!
-Absolution x5 Click here for the deets
-1 lap around the court incorporating front/rear moseying and side shuffling
-Repeat 3 times for a total of 20 reps and 4 laps

1/2 mile lap ending at startex for some 11s using burpees and squats.

MARY:
We did 3 exercises led by by the PAX but YHC failed to adequately document these events in real time and now the world may never know the real story of those true American Heroes.  I’ll never forgive myself.

COUNT-OFF & NAME-O-RAMA
6 PAX (1FNG) Ace, Poplar, No Fuego, Tree Hugger, Short Timer, Soulja Boy

CIRCLE OF TRUST/BOM:
Nothing prepared. Spoke from the heart on what YHC has learned in the past several weeks about good leadership:
-Leadership is Hard. It requires getting out of your comfort zone and doing hard things. Physically, mentally, and emotionally.
-Leadership is not about you. It’s about those you serve. make no mistake, good leaders are servants.
-Failure is part of leadership. It’s not about how many times you fall, It’s how many times you get back up. Challenge is good. A great and necessary reality which does not mar you, but in fact strengthens you.

F3 exists for the purpose of promoting and invigorating male leadership. If you have been coming for the workout and have never seized the opportunity to lead others YHC encourages you to do so.

MOLESKIN:
It is great to be back! Thanks to Short Timer for holding it down as AOQ. Now go and launch that Atoka AO, Bro!

It was great meeting Poplar and our FNG, ACE!

ANNOUNCEMENTS:
Congratulations to our brother, Gilligan! Everything is different now brother. Enjoy it.

Talked about GR12 and Goruck.

Cockpit Backblast: Batteries Not Included

THE SCENE:
Calm and 68°F

F3 WELCOME & DISCLAIMER
Disclaimer Provided

WARM-O-RAMA:

Side Straddle Hops
Daisy Pickers
Arm Circles
Stretching

THA-THANG:
PAX moseyed to the Pavilion and did the following exercises:

  • Derkins x 20 (OYO)
  • Box Jumps x 20 (OYO)
  • Nolan Ryans x 20 (each side OYO)

PAX moseyed for approximately 1/4 mile, stopped, and did the following exercises:

  • Burpees x 20 (OYO)
  • Flutterkicks x 20 (IC)

PAX moseyed for approximately 1/4 mile, stopped, and did the following exercises:

  • Carolina Dry Docks x 20 (OYO)
  • Crunches x 20 (OYO)

PAX moseyed to the Pavilion and did the following excercises:

  • Erkins x 20 (OYO)
  • Sit on the Wall (60 seconds)
  • Dips x 20 (OYO)

PAX moseyed to the Tennis Courts and did the following exercises:

  • 11’s – Big Boy Situps and Monkey Humpers
  • 2 Laps around court in the following sequence:  backwards mosey, sprint, shuffle step.

PAX moseyed approximately 1/4 mile and did the following exercises:

  • Merkins x 20 (OYO)
  • Leg lifts x 20 (IC)

PAX alternated between a mosey and sprints for approximately 1/4 mile and ended at Stardex

MARY:
With 1 minute left for Mary, Flobee led us in bicycle kicks in cadence.

COUNT-OFF & NAME-O-RAMA
Tree Hugger forgot to do count-off/name-o-rama (penalty burpees?); there were 5 PAX:  Tree Hugger, Poplar, Short Timer, Flobee, and Gilligan

CIRCLE OF TRUST/BOM:
Just shared  a thought that I have shared before that every time you show up you are getting a little better; it may not always feel like it, but you are always improving when you post.

MOLESKIN:
None

ANNOUNCEMENTS:
None

Kettlebell at the Cockpit

THE SCENE: 77 degrees at The Cockpit
F3 WELCOME & DISCLAIMER

Disclaimed. Not a professional. Not even close.

WARM-O-RAMA:
Windmill IC 20
Overhead Clap  IC 20
Daisy Pickers IC 20
Big Arm Circles IC 20 (Forward 10, Reverse 10)

THA-THANG:

Mosey Lap around the track.
Rotate with CMU:
Bent-over-Lat Raises 20 OYO then
5 Burpees, 5 Merkins, 5 Bodybuilders.
Tricep Extensions 20 OYO
5 Burpees, 5 Merkins, 5 Bodybuilders.
CMU Curls 20
5 Burpees, 5 Merkins, 5 Bodybuilders.
Rinse and Repeat.
2nd Mosey lap around the track.

Kettlebell Tricep Extensions
One arm-20 each arm 15 pound KB
Kickbacks-20 each arm 10 pound KB
Shoulder Flies 20 each arm 5 pound KB
CMU curls 20
Rinse and Repeat

MARY:
BBS IC 20
LBC IC 20
Right-sided crunch IC 20
Left-sided crunch IC 20

COUNT-OFF & NAME-O-RAMA
Tree Hugger, Poplar, Short Timer, Orange Julius
CIRCLE OF TRUST/BOM:
1 Timothy 6:6

But godliness with contentment is great gain.

This verse has been a constant challenge for YHC for a longtime. In our day-to-day affairs it is easy to get caught up in so many temporal matters we forget what is really important an what we are here on earth for. We live in a culture and society where people and success are rated by their accumulations of wealth, status, homes, cars, sex etc. Sometimes its difficult to sort out what is really important when viewing life by these standards.

Last week, YHC received a jolt of reality with some very sad news:
An associate passed away suddenly while at work.
Like many of us, he was a husband, a church member, a father, a son, a brother, a busy professional.

He will be greatly missed by many.

His obituary can be found in the Oxford Eagle:

https://www.oxfordeagle.com/2018/09/01/andrew-mart-martin-chandler/

The events and sad news from last week are a sobering reminder to use our brief time here to focus on those things that really matter.

Prayers for Poplars Mother and family as they deal with the challenges of her recent diagnosis of terminal malignancy.

MOLESKIN:
Great group to run with today!

Jailhouse rock workout

THE SCENE:  67 muggy and dark
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:

20 x ssh 20 x daisy pickers 20 x arm circles 20 x ssh
THA-THANG:
i found a jailhouse type workout online so i made a variation of that .5 mile mosey 25 merkins  25 baby crunches 25 flutterkicks           25 derkins   25 explosive lunges  .5 mosey 20 spiderman merkins 25 freddy mercurys 25 flutterkicks .. rinse and repeat 2 more laps but during one strech we did an  indian runwhile listening to bluegrass.  and all in all we 2.20 miles with lots of exercises in between. I realized pretty fast the workout i had came up with oringinally was way to short so definetly had to improvise with lots of freddy merucrys  and flutter kicks

MARY:
15 x flutter kicks 15 x freddy mercurys 15 x baby crunches
COUNT-OFF & NAME-O-RAMA
flobee, short timer,treehugger,poplar
CIRCLE OF TRUST/BOM:
aggressive
MOLESKIN:
just talked about a verse in Mathew 11;12 From the days of John the Baptist until now the kingdom of heaven has suffered violence, and the violent take it by force. I also mentioned joshua in the bible and how brave and radical warrior he was.  I just wanted to get the point of across sometimes as men we have to be aggresive. Dont be to complacent and let the opportunities God has for us pass us by without us standing up and fighting for it when we have to.
ANNOUCEMENTS
Prayer request for Poplars mother in law, A young boy short time brought up and Bathouse’s  brother.