What A Drive

THE SCENE: A desolate park in rural Shelby County, 35F and slightly windy.

F3 WELCOME & DISCLAIMER

YHC, weary from his journey from eastern suburbia, welcomed and disclaimed the eager PAX.

WARM-O-RAMA:

SSH X 20 IC

Hillbillies x 10 IC

Arm Circles x 10 IC (CW & CCW)

Slow Squats x 10 IC

Mountain Climbers x 15 IC

*mosey to ball fields*

THA-THANG:

Burpee Karaoke

Run in place. Q calls directions and PAX karaoke those directions. When Q calls burpee, PAX burpee. Rinse and repeat til Q calls stop.

Red Barchetta

PAX line up. 100 yard dash, then 100 SSH. Jog back to start and hold plank til 6. 75 yard dash, then 75 LBCs. Rinse and repeat 59 yard dash/50 squats, 25 yard dash/25 Merkins, 10 yard dash/10 burpees.

Scout Run

Target is tennis courts/field adjacent. PAX line up as in performing an Indian Run. Last PAX runs to tennis courts and back to front of line while remaining PAX bearcrawl. Once everyone has gone once, switch to lunges. Rinse and repeat until reach tennis courts.

Snap Shot

PAX line up shoulder to shoulder wide apart. Shot out your coupon forward, then broad jump, then lunge, followed by a merkin. Pick up weight and rinse and repeat for 100 yards. Turn around and come back.

*mosey to start*

MARY:

Flutterkicks x 25 IC

Ruck to Shoestrings x 10 IC

Hollywood Side Crunch x 10 IC (each side)

ABCs IC (led by Bob Ross)

COUNT-OFF & NAME-O-RAMA
6 PAX (0 FNGs): Bruce, Soulja Boy, Zima, Bob Ross, Ace Ventura, and Tiger Lily

CIRCLE OF TRUST/BOM:
Priorities…one of the biggest challenges a man can face. As men, we were made to work, made to provide. Many a time, we prioritize work over everything else including God, family, friendships, etc. At times other things may need to be made a priority such as focusing on time with your kids, bailing out a buddy, etc. I challenge the PAX to focus on putting God first, then your family, and then yourself (that includes work). 1 Timothy 3:5 “For if someone does not know how to manage his own household, how can he care for God’s church?”

MOLESKIN:

PAX put in work on some dark, wet fields.

ANNOUNCEMENTS:

Sign up for the Whetstone Program. Starry Nights Ruck 12/10 at 6pm at Shelby Farms. Wreaths Across America at 11am at Memphis National Cemetery. See Memphis Ruck Club Facebook page for registration link.

“I’ve always thought of myself as sort of a one man wolfpack.”

THE SCENE:
Twas a sweltering 54 degrees at the Cockpit 🔥🔥🔥

YHC was surrounded by the overwhelming presence of… nobody. Not even the geriatric walker from Monday who’d HCd for Thursday. Penalty burpees for that guy, amiryte?

Anyway, Tymna git it.

F3 WELCOME & DISCLAIMER
Not a professional 
Not paid
Suggestions and such
F3 mission stated in case of any FNGs

WARM-O-RAMA:
Huh uh.

THA-THANG:
Lonely pearl on a lonely string.

Sprinted Cockpit’s 1/2 mile walking path stopping at points along the way to perform the following exercises:

Swing set rows x20
Lunges x15 (2=1)
Derkins x20*
Squats x20
Dips x20
Burpees x15#

Rinse and repeat as many times as possible. Completed 11 burpees short of 4 circuits.

MARY:
Huh uh.

COUNT-OFF & NAME-O-RAMA
Soulja Boy

CIRCLE OF TRUST/BOM:
Saved for another time

MOLESKIN:
* YHC realized, pretty much immediately, how dark and eerie the back corner of the walking path is when you’re alone in the gloom. Especially after 0600 when all lights at the CP turn off as scheduled. After doing Derkins alone and face down in pitch black darkness YHC gave thanks to the Sky Q to be leaving the CP refreshingly un-murdered. There’s crazies out there!

# Doing burpees alone sucks lightyears more than doing them with someone else! I spent my time fighting the urge to not do them and say I did.

ANNOUNCEMENTS:
None

Thanksgiving Leftovers and Seconds

THE SCENE:
Dark and cold, like I like my Nitro.

F3 WELCOME & DISCLAIMER
Done did.

WARM-O-RAMA:
SSH x25 IC
Daisy Pickers x15 IC
Imperial Walkers x15 IC
Little Arm Circles x15 IC (each direction)

Midway through the WOR, a very bundled-up figure emerged from the walking path.  YHC paused the warmup to invite this stranger to join us, hopeful that 1) he would accept, and 2) that it was a dude.  He didn’t, but he was.  The gravelly-voiced sextuagenarian (RESPECT RESPECT) replied that he had been walking laps since 4am, but that he would see us on Thursday.

THA-THANG:
A few days ago we got fat on Thanksgiving dinner.  So this morning we got thin on LEFTOVERS.  1 minute AMRAP of each exercise below, with a .25 mile mosey in between each one.

L:  Lieutenant Dans
E:  *Elevated Merkins  (hands on park bench)
F:  Flutter Kicks
T:  Tempo Merkins
O:  Overhead Claps
V:  V-Ups
E:  *Elevated Merkins (feet on curb)
R:  Russian Twists
S:  Squats

*Yes, I know they are called “Irkins/Derkins”.  YOU TRY FINDING EXERCISES THAT START WITH THE LETTER E.

MARY:
The only thing better than Thanksgiving leftovers is a second plate of them. So we set the AMRAP timer to 30 seconds and went through the list again (minus the mosey this time).

COUNT-OFF & NAME-O-RAMA
4 PAX: Choker (QIC), Soulja Boy, Tiger Lily, Tree Hugger

CIRCLE OF TRUST/BOM:
2.0s and their screen time is something my M and I have been struggling with for the last several months.  Whenever the kids have free time, their first choice is Netflix/Fortnite/Computer/iPad/etc.  There are several negative side effects to this: bad attitudes when it’s time to unplug, infighting among the siblings over whose turn it is for a given device, chores/homework getting short-changed, etc – not to mention the obvious detrimental effects of not enough exercise.

The 2nd F event last Friday came at the perfect time for me.  My M had a prior commitment, but I packed up the 2.0s and brought them to the park.  They were not enthused about the plan.  But after a few minutes of playing frisbee, they were practically transformed.  Playing together, laughing, having fun – it was a beautiful sight to see.  It became clear to me that I have done a terrible job of taking what F3 has given me and incorporating it into my family.  The event paid immediate dividends – Sunday afternoon when we got home from church, 2.2 asked me if I’d go outside and play catch with him.  I was shocked – he’s never asked that before.  We had a great afternoon.

Turn the devices off.  Go to the backyard and play with your kids.  They won’t realize they like it until they do.

MOLESKIN:
I heart the NE Kingdom.

Prayers were lifted up for Josiah, 2.0 of Tiger Lily’s friends who underwent surgery this morning.

ANNOUNCEMENTS:
Go sign up for the Whetstone program.

Cockpit Full Body Palooza

THE SCENE:
Only two PAX showed up on a cold (threatening rain) morning.
F3 WELCOME & DISCLAIMER
Provided

WARM-O-RAMA:
Side Straddle Hop x 30
Imperial Walkers x 20
Daisy Pickers x 20
Stretching

THA-THANG:
The workout began at the Tennis Courts.  PAX did five laps around the court alternating shuffle step, backwards mosey, and high knees.

PAX moseyed to the Pavilion where 7 stations were setup for the following:
Calf raises with CMU x 60
Box jumps x 25
Squats x 25
Freddie Mercury’s x 25
Sitting on the wall x 60 seconds
Lunges (2=1) x 25
Reverse Crunch

PAX then did a one-half mile lap and returned to the Pavilion to complete the following
Curls with CMU x 25
Nolan Ryans x 25 (each side)
Derkins x 25
Merkins x 25
Dips x 25
Carolina Dry Docks x 25
Rinse-and-Repeat

MARY:
Dealer’s choice Mary included the following:

Little Baby Crunches
ABCs
Leg Lifts
Pickle Pounders

COUNT-OFF & NAME-O-RAMA
Two PAX were there:  Tree Hugger and Soulja Boy

CIRCLE OF TRUST/BOM:
Shared some thoughts learned in a recent sermon about honoring your father and mother.  The word honor is not something we often talk about, but God commands us to honor our father and mother.  The word does not say be “nice” to your father and mother, but to honor them.

MOLESKIN:
None

ANNOUNCEMENTS:
None

3rd Round of the Northeast Kingdom Classic

THE SCENE: 53 and dark, Pavillion Lights were on a timer… They didn’t get the memo about the time change
F3 WELCOME & DISCLAIMER :

Done and repeated for FNG

WARM-O-RAMA:
SSH x 10 IC

Daisy Pickers x 10 IC

Imperial Walkers x 10 IC
THA-THANG:

Somewhat duplicated the Thang from Choker’s workout last week at the Morg. That was a duplicate of the Thang from Chocker’s workout 2 weeks ago at Neverland.  A series of 5 minute sets, with 1 minute of rest in between.  Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps of each OYO, and so on until 5 minutes expired.  At the end of each round, each person’s score would be the lowest number of reps that were successfully completed for both exercises.  For example, if time expired while you were still working on 4 reps of exercise 2, your score for that round would be 5.  Lowest score at the end of the Thang wins.

Set 1:  Erkins/Squats.
Set 2: Merkins/BBSU.
Set 3: Derkins/ Imperial Walkers.
Set 4: Carolina Dry Docks/WWI SU.
Set 5: Dips/Freddie Mercuries.
Set 6: Overhead Claps/Monkey Humpers.

In the end Ace and Soulja Boy tied with an overal score of 2 and left everyone in the dust… Great jobs guys

I am contractually obligated to give out score, but for sake of the men their identity will not be disclosed

In no particular order the scores were : 13, 22, 35, 30, 28, 2, 2, 41 – However you know who you are and we’ll leave it at that….

MARY:
100 LBCs
COUNT-OFF & NAME-O-RAMA
7 PAX (1 FNG) Sleep Number, Choker, Tree Hugger, Short Timer, Ace Ventura, Soulja Boy, No Fuego, Steve-FNG
CIRCLE OF TRUST/BOM:
Since it’s Thanksgiving, I talked about us being thankful and grateful for what we have and don’t have. With that in mind the talents you were given, the things you have and and money in your bank account were not soley given just for your consumption. It was given to you so you could give to others.

I used the example of holding a handful of cash. while your hand is closed you’ll never let that money go where it needs to go, and at the same time with a closed hand you won’t be able to put more in it.

To whom much is given much is required… how how have you been given and what are you doing with what you have???

MOLESKIN:

There is no great story for the FNG gettign the name Steve….. His real name is Willie Nelson. So with a birth name like that, I decided to go basic.

ANNOUNCEMENTS:
There are several things going on over the next few weeks, best place to see what’s happening is on Slack.

Bert

THE SCENE:

41 degrees out and if you love clouds, this is your morning.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

For the warmup the YHC discusses what a hero workout and read the following:

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

THA-THANG:
40 burpees
480-m run
80 Merikans
480-m run
120 lunges
480-m run
160 squats
480-m run
90 lunges
480-m run
60 Merikans
480-m run
30 burpees

MARY:

No time for this.

COUNT-OFF & NAME-O-RAMA
5 PAX Count & no FNGs

CIRCLE OF TRUST/BOM:

Discussed Honoring those around us.



ANNOUNCEMENTS:

Sunday we have the ruck club call out where we will be cleaning up the National Cemetery in Memphis from 2 to 5 in the afternoon. Show up with a ruck and the family and help. Adult beverages to follow.

Planks & Ladders at The ‘pit

Date: 11/05/2018

AO: The Cockpit

QIC: Gus

Conditions: 48F – Brisk

WELCOME

DISCLAIMER

Warm-o-Rama
N/A

2-minute plank

START AT END OF PARKING LOT
1 merkin + sprint to other end of parking lot
10 SSH OYO  + sprint to other end of parking lot
2 merkins + sprint to other end of parking lot
10 SSH OYO  + sprint to other end of parking lot
. . . .
10 merkins

2-minute plank

START AT END OF PARKING LOT
1 squat + sprint to other end of parking lot
10 SSH OYO  + sprint to other end of parking lot
2 squats + sprint to other end of parking lot
10 SSH OYO  + sprint to other end of parking lot
. . . .
10 squats

2-minute plank

Circle of Trust
Count-O-Rama: 5
Name-O-Rama: No Fuego, Tree Hugger, Short Timer, Soulja Boy, Gus | FNGs: N/A

BOM: John 15 contains Jesus’s pre-mission brief to his disciples. He ends by saying he tells them these things so that they will love one another.

Moleskin: Simple but effective workout at our Region’s most isolated AO. We thought we were going to have to kill a Cujo.

DirtyMacDeuce + 11s at the Cockpit

THE SCENE:
The Cockpit was a 65 degree swamp this morning. YHC almost pulled an Omaha and moved the workout inside the pavilion but then decided not to be a girl.

F3 WELCOME & DISCLAIMER
Dat got did.


WARM-O-RAMA:

  • Burpees x10 OYO
  • Windmills x10 IC
  • Daisy Pickers x10 IC

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

Moseyed over to the tennis court for some refreshing 11s using Burpees and Monkey Humpers. We were 7/8 of the way through at 0615. Corn Cobb wanted to finish up so thats what we did.

MARY:
ANGTFT!

COUNT-OFF & NAME-O-RAMA
Corn Cobb, Soulja Boy

CIRCLE OF TRUST/BOM:
No COT prepared by YHC. Corn Cobb gave thanks for good fellowship and fitness as well as prayed for the leadership in our nations government, churches, and homes

MOLESKIN:
The Cockpit was a boggy marsh this morning. We thought about going for a swim but decided to stick to the plan.

YHC really enjoyed and appreciated the prayer by Corn Cobb.

Shortly after the workout Corn Cob and YHC were on base administering the official NPFT and got restocked just watching those fools.

The next time YHC posts the Gloom will be blindingly bright. DST is the devil.

ANNOUNCEMENTS:

Whole Body Monday

THE SCENE: Chilly morning in the 30s with frost on some surfaces but not one the faces of the HIM at the cockpit.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH-25 IC

Imperial Walkers-15 IC

Daisy Pickers-15 IC

Arm Circles-15 IC each direction

Squats-15 IC
THA-THANG:
This is a simple workout that will hurt the whole body.

Every min perform one exercise completely 10 rounds in 30 minutes.

  • 10 Merikans
  • 15 V Ups
  • 20 Jumping Squats

MARY:
Hurricane Hoedown – 6 to 1 IC

Superset of Merikans and Shoulder Press – 1 to 6 IC
COUNT-OFF & NAME-O-RAMA
3 PAX  & 0 FNGs
CIRCLE OF TRUST/BOM:
Vision.
MOLESKIN:
Great 3F following the workout with hot coffee and homemade backed goodies.

Additionally, this was another workout where counting of the reps (not the cadence since the QIC is squared away) was a struggle. Not sure how we went from 20 something to 13 but it happens.
ANNOUNCEMENTS:
Make sure you come out on Veterans Day to help place flags on the tombstones at the Memphis National Cemetery.

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.