Leg-O-Rama at the Cockpit

THE SCENE:  Cloudy but not rainy.
F3 WELCOME & DISCLAIMER 

Disclaimed.
WARM-O-RAMA:

Imperial Walkers IC 15, Windmills IC 15, Big arm circles forward and reverse 10 each.
THA-THANG:
Mosey lap around the track, mosey to the gazebo.

At the Gazebo:

1 Step-up, circle around gazebo with transportation being imperial walkers. Each lap increased the amount of step-ups by 1 with the last lap being 10 step-ups.

Mosey lap around the track and back to the gazebo.

1 Squat, circle around the gazebo with transportation being imperial walkers. Each lap increased the amount of squats by 1 with the last lap being 10 squats.

MARY:

No Time.
COUNT-OFF & NAME-O-RAMA
Tree Hugger, Soulja Boy, Orange Julius.
CIRCLE OF TRUST/BOM:

Work to live, don’t live to work.

Ecclesiastes 6:1-2

 There is an evil which I have seen under the sun, and it is common among men: A man to whom God has given riches and wealth and honor, so that he lacks nothing for himself of all he desires; yet God does not give him power to eat of it, but a foreigner consumes it. This is vanity, and it is an evil affliction.

MOLESKIN:

Strong Work by All!
ANNOUNCEMENTS:
GrowRuck 15 in Atlanta in August. GrowRuck event in Naperville, Illinois

Ladders at the Cockpit

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER : the standard, no flare.

WARM-O-RAMA:
Windmills x 20 IC, SSHs x 20 IC, IW x 20 IC, Arm Circles x 10/10 IC
THA-THANG   mosey to gazebo.  PAX held high plank at one end of the interior octagon bench.  shuffled to the other side maintaining a high plank position with feet on the bench.  Without recovery performed;  Declined Merkins x 10 IC, Shoulder taps x 10 IC.  High plank shuffle back around the gazebo maintaining  position.  Declined Merkins x 10 IC, Shoulder taps x 10 IC.

Mosey to lawn area in front of Tennis courts.

Ladders (suicides); movement = bear crawl.  Burpees at each 1/4.

1, 3, 6, 10 reps.

Ladders down; movement = crab walk.  Burpees at each 1/4.

1, 3, 6, 10 reps.

Mosey to a tree where QIC had propped a full length aluminum ladder at 45 degrees.

1 PAX did SSHs, 1 PAX spotted, 1 PAX performed hand over hand monkey bars all the way up the ladder (or cross grip).  Any rungs not touched = 2 penalty burpees.

1st round = 6 burpees

2nd round, PAX given the option of doing extra rungs to help a brother by going all the way up, back, then up some more.

2nd round = 4 burpees

MARY:   Boat Canoe, ABC’s, American Hammer x 20 IC
COUNT-OFF & NAME-O-RAMA
3 PAX, 0 FNGs;  Tree Hugger, Soulja Boy, Tomb Raider
CIRCLE OF TRUST/BOM:   Sadclown Syndrome – “A man with chronic decelerating Fitness, Fellowship, and Faith.

I EH’d my friend who lives 1/4 mile from the Cockpit.  He doesn’t work on Mondays.  However, he plays video games until 3 am and was sleeping.

Many men are sad clowns, many men need acceleration.  Keep inviting, or Always Be Headlocking (ABH), don’t get frustrated.  One day they could be accelerating you when you need it in one of your F’s.

MOLESKIN:
First time at the Cockpit.  Lots of fun potential at this AO.  It was surprising to see that much community that early.

Soulja Boy was concerned and perplexed when he spotted ‘someone’s’ ladder in the park.  He wondered and questioned whose it was and why it was ‘left’ there.  I enjoyed seeing his expression when we moseyed over to it and it clicked that I had drove it 1/2 hour to the north for the q.  My M hasn’t noticed the scratches to the dash in the minivan yet, though I’m not sure she would share his appreciation.

Also, a true pleasure to be treated to great 2nd F with Soulja Boy and Tree Hugger.  The banana peanut butter peal method will revolutionize our house.  Thanks

ANNOUNCEMENTS:
None

The Dirty Deuce

THE SCENE:

Cockpit. 62 degrees.

F3 WELCOME & DISCLAIMER:

QIC pop quizzed SB on the mission of F3. Test Aced! OP and SB took turns stating the five principles of an F3 workout. Executed flawlessly, of course! Proceeded with the essentials of the disclaimer.

WARM-O-RAMA:

Short out and back mosey.

THA-THANG: 4 Corners of Pain

Mosey to nearbyish open field. Bearcrawl across Papa Bear Bridge en route. Partner work.

*PAX start at SE corner

*Partner 1 (P1) runs to NE corner and performs designated exercise AMRAP waiting for P2 to arrive.
*P2 stays back at SE corner performing same exercise AMRAP but watching for P1 to arrive at NE corner then running to relieve P1.
*P1  then runs to NW corner.
*PAX repeat this until Round 1 is complete and both PAX have reached all 4 corners per round.
*New Exercise designated for each new round.

RD1)
Big Boy Sit-Ups

RD 2)
Mtn Climbers

RD 3) 
Merkins

RD 4)
Little Baby Crunches

RD 5)
Side Straddle Hops

RD 6)
Plank

*Mosey back to Shovel Flag. Crawlbear back across Papa Bear Bride en route.

MARY: Core Work

PAX took turns with Coin Flip 
*Heads=25 V-Ups (Q’d by Soulja Boy) IC
*Tails=AMRAP Body Bag Builders (Q’d by OP) OYO

COUNT-OFF & NAME-O-RAMA
2; Soulja Boy and O Positive (YHC)

 CIRCLE OF TRUST/BOM:
Life is full of surprises. Modify as needed.  DFQ.

 MOLESKIN:
Strength in numbers.  Great 1F, 2F and 3F with Soulja.  Dude can make fire PBCs.  We got better together.

ANNOUNCEMENTS:
See: Preblast

 

It Doesn’t Take a Complex Plan to Smoke You

THE SCENE:
It was “I forgot to look at the temperature” degrees, which is very cool for this time of year.  The breeze felt awesome.

F3 WELCOME & DISCLAIMER
I advised the PAX that they probably shouldn’t do the stuff I was about to suggest.

WARM-O-RAMA:

SSH x20 IC
Imperial Walkers x20 IC
Windmills x20 IC
Arm Circles x10 IC (each direction)

THA-THANG:
I announced that the first exercise would be 20 reps OYO each of ruck squats, ruck merkins, and overhead ruck presses.  We got to work; there was a little groaning during the merkins, as an extra 30# tends to make quite a difference.

I then announced that the next exercise would be 19 reps OYO each of ruck squats, ruck merkins, and overhead ruck presses.

At this point, realization hit Wall Builder and Soulja Boy like a ton of bricks.

We took breaks after the 18-rep-round and the 14-rep-round by rucking the half-mile path around the Cockpit.  SB dubbed these “ruckovery laps”.

We completed the 10-rep-round as time expired.

MARY:
Nope.

COUNT-OFF & NAME-O-RAMA
3 PAX:  Choker (QIC), Soulja Boy, Wall Builder

CIRCLE OF TRUST/BOM:
Take a look at the “Screen Time” or “Digital Well-being” app on your phone.  Then join us in the #freedtoread channel as we work through Digital Minimalism.

MOLESKIN:
This would have been a good workout even without the rucks.  It was a great and terrible workout with them.

ANNOUNCEMENTS:
Nope.

A Stroll Down Merkin Lane

THE SCENE:

Calm and about 70 F.

F3 WELCOME & DISCLAIMER

Provided

WARM-O-RAMA:
Side straddle hops x 30

Imperial Walkers x 20

Stretching

Burpees x 10

THA-THANG:

PAX moseyed along the one-half mile track and did the following exercises approximately every one-eighth mile.  Each exercise was 15 reps.

Military Merkins, V-ups, Wide Merkins, V-ups

Monkey Humpers, Pickle Pounders, Monkey Humpers, Pickle Pounders

Rinse and Repeat

PAX moseyed to Pavilion and did 15 reps of the following exercises:

Decline Merkins, Little Baby Crunches, Incline Merkins, Little Baby Crunches

Sit on wall for 60 seconds; PAX then did 15 reps of the following:

Hip taps, calf raises, hip taps, calf raises

Rinse and Repeat

Sit on wall for 60 seconds

PAX did one lap around the track and moseyed to the Pavilion; PAX did 15 reps of the following exercides:

Box jumps, Nolan Ryans, Lunges, Nolan Ryans

Rinse and Repeat

MARY:

Dealers Choice.
COUNT-OFF & NAME-O-RAMA
Two PAX:  Tree Hugger and Soulja Boy

CIRCLE OF TRUST/BOM:
Tree Hugger shared some words from commentary on Psalms; an introduction to the commentary , written by Ken Baugh, writes about how we should be rooted in the Word.  He uses Psalm 1:1-3 to show how David introduced this theme of being rooted in the word:  “Blessed is the man who does not walk in the counsel of the wicked or stand in the way of sinners or sit in the seat in the seat of mockers.  But his delight is in the law of the Lord, and on his law he meditates day and night.”  The number one excuse for not reading the bible is time.  None of us has time to read the bible; we have to make time.  Mr. Baugh says that the primary reason Bible reading should be part of our daily routine is because the Bible is the primary tool God uses to transform the mind.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

You are Dangerous

THE SCENE: 70-something. Grass was freshly cut, which was nice.

F3 WELCOME & DISCLAIMER: given

WARM-O-RAMA:
Arm circles x 15, Reverse AC x 15, DPs x 15, Windmills x 15 IC, IWs x 15 IC.

THA-THANG:
Spartan 30
PAX line up and Sprint 30 yrds. Do 10 squats, 10 LBCs, 10 Merkins OYO.
Once all in, jog back to the start. 10 second rest, Rinse and Repeat.
GOAL: 30 sets
(900 yd of sprints, 900 yd of jogging, 30×10 = 300 squats/ 300 LBCs/ 300 merkins)
We completed 27 sets before time ended. Less warmup and we woulda had it. Noted.

MARY:
No time for that.

COUNT-OFF & NAME-O-RAMA
3 PAX: Soulja Boy (AOQ), Tree Hugger, Photoshop (QiC)

CIRCLE OF TRUST/BOM:

Danger is Your Business
Our King, Jesus Christ, calls us to a new kind of life, His kind of life. “Follow me” is quoted more than fifteen times in the Gospels. Following Him, however, goes against prevailing culture—for which safety and security are utmost priorities. The kind of life to which Jesus calls us is not safe, nor secure. Here’s a report from a man, the Apostle Paul, who lived it:

Five times I received at the hands of the Jews the forty lashes less one. Three times I was beaten with rods. Once I was stoned. Three times I was shipwrecked; a night and a day I was adrift at sea; on frequent journeys, in danger from rivers, danger from robbers, danger from my own people, danger from Gentiles, danger in the city, danger in the wilderness, danger at sea, danger from false brothers; in toil and hardship, through many a sleepless night, in hunger and thirst, often without food, in cold and exposure. (2 Cor. 11:24-27)

God didn’t design Paul for safe or secure; nor did He us. We’re all designed for big, dangerous lives: “. . . for God gave us a spirit not of fear but of power and love and self-control” (2 Tim. 1:7).

Okay, so what do we do? Insert your name into 2 Timothy 1:7:

“. . . for God gave [ . . . your name here . . . ] a spirit not of fear but of power and love and self-control.”

Read it through again. Now, fast-forward to the end of your life; imagine friends and family saying that of you: “He was fearless. He had power and love and self-control.” What do you need to begin now, to ensure those words then? What bold changes will you make? Remember, your days are numbered (Ps. 90:12). Commit, brother, to make at least one change this week.

PRAYERS
Treehugger – baby Shep got to come home

MOLESKIN:
Soulja Boy mentioned that Paul caps off his lifetime of suffering as light, easy in the promise of God’s glory. SB is focused on these verses right now as God convicted him with their message and he has been given opportunity to live it out, sharing the good news and encouraging others.

ANNOUNCEMENTS:
It’s almost June. Get that beach bod on!

One is the Loneliest Number

THE SCENE:
Empty parking lot of emptiness.

F3 WELCOME & DISCLAIMER
Warmly welcomed myself and let myself know that I was not a professional.

WARM-O-RAMA:

Did a SSH because it’s the law.

THA-THANG:
May Goruck Challenge – Firefighter Workout:

150 12″ Box Step-ups (w/ ruck)
100M Ruck Drag
50 Overhead Presses
100M Bear Crawl (w/ ruck)
150M Suitcase Carry
Ruck 3 miles

I was about 1.5 miles in at 0615.  But since there were no other PAX present for coffeeteria, I used that time to finish the 3 mile ruck.

MARY:
Never heard of her.

COUNT-OFF & NAME-O-RAMA
1 PAX:  Choker

CIRCLE OF TRUST/BOM:

MOLESKIN:
One F is better than none.  Would have preferred 3, though.

ANNOUNCEMENTS:
I let myself know that there would be a Memorial Day convergence next Monday.

LEO at the Cockpit

THE SCENE: Fresh rain cooled the morning air and cleared ample airspace for the squadrons of mosquitoes.
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

SSH x 20 IC

Mountain Man Poopers x 10 IC

Daisy Pickers x 10 IC
THA-THANG:

Week 3 of the GoRuck May Rucking Challenge is to honor Law Enforcement Officers. Although we did not have time to finish the workout, which requires 3 rounds of the workout for time,  we did a couple of rounds as follows:

1 Minute AMRAP sit-ups

300m sprint (without Ruck)

1.5 mile ruck (only .5miles on 2nd round)

1 Minute AMRAP push-ups

MARY:
We Did Sit Ups

COUNT-OFF & NAME-O-RAMA
3 PAX – Bailout (QIC), Photoshop, Soulja Boy

CIRCLE OF TRUST/BOM:
I am doing Pathfinder and have been getting up earlier than normal to pre-ruck, meaning I go to bed earlier than normal.  As a Dad of 5 and a husband, I haven’t seen much of my night owl, homeschool family over the last 2 weeks.  As I rucked yesterday morning to the Barracks, I spent quite a bit of time reflecting on that and talked to my M about it last night.

She asked, “Isn’t this helping you to meet your health goals?  Isn’t this temporary?”  I responded yes to both questions.  She advised that missing time for the next few weeks is a very good tradeoff to becoming more healthy and the prospect of gaining several more years.

My M GET’S IT!   

MOLESKIN:
The mumblechatter was great today.  I really enjoyed seeing Aycock Park full of people that we greeted as we Rucked.  Good fellowship!

ANNOUNCEMENTS:
None other than check out the new ruck weights on Amazon.

Cockpit 05 13 19

WARM-O-RAMA:

SSH

Daisy Pickers

Overhead Clap

Overhead Ruck Squat

Dead-lift Ruck (Tiger Lilly on Form Q)

Turkish get ups

THA-THANG:
Lap around the trail with rucks overhead, stopping for bodybuilders for rest.

At playground split into 2 groups.  One group did AMRAP pull-ups and leg lifts while the other group farmer carried rucks to the second big tree over by the ditch and back.

Repeat for three rounds.

Ruck to parking lot.  Repeated a cycle of 10 merkins, 15 sit-ups, 20 squats, while PAX took turns throwing a sandbag across the parking lot to that crack and back.  Each PAX got a turn with the 80 lbs and 40 lbs bags.

Stood around for 8 seconds as time expired.

MARY:
pass

COUNT-OFF & NAME-O-RAMA
Woodpecker (Q), Soulja Boy, TIger Lilly, Tree Hugger, Ice Cube, No Fuego, Choker

CIRCLE OF TRUST/BOM:
don’t be complacent when you shouldn’t

High and dry in the rain.

THE SCENE: Soggy morning at the Cockpit. Thankfully, this AO has great shelter complete with brick benches.
F3 WELCOME & DISCLAIMER Disclaimed.
WARM-O-RAMA:

Imperial Walkers IC 15, Hillbillies IC 15, Daisy Pickers IC 15, Big arm circles IC 10 (forward and reverse)
THA-THANG:
3 rounds: 25 BBS, 50 Overhead CMU press, 75 American Hammers, 100 CMU curls.

MARY: Dips IC 15 x2

COUNT-OFF & NAME-O-RAMA
Soulja Boy, Orange Julius (QIC)
CIRCLE OF TRUST/BOM:
Psalm 85:4a Restore us, O God of our salvation. The Christian walk is always filled with peaks and valleys. Sometimes we feel closer to God and his word than at others. 

MOLESKIN: Lots of great conversation today from start to finish. Topics covered included the Russian Navy, the progressive Christian church, how old the oak trees in Aycock park are, being supportive of our M’s, comparative religions and if kolache’s are unhealthy.
ANNOUNCEMENTS:
See Slack.