Cockpit 4/15 – Jack Webb Mile – Halpert Q

BEASTING AT THE COCKPIT

THE SCENE: Brisk spring 41 degrees, gettin better weather

F3 WELCOME & DISCLAIMER: Mission, Principles, Disclaimer pronounced and disclaimed to the PAX w/ 1 FNG in the midst
WARM-O-RAMA:
⁃ SSH x30 IC
⁃ SLOWWW Daisy Pickers x10 IC
⁃ 1 Min OYO stretching

THA-THANG: Jack Webb Mile
Mosey 0.2 miles, station 1, mosey 0.2 miles, station 2….to 1 mile at 5th station
• Station 1 – Jack Webbs – merkins x OH presses – 1×4, 2×8, 3×12…10×40
• Station 2 – BBSUs x Mountain Climbers – 1×4, 2×8, 3×12…..10×40
• Station 3 – Lt. Dan’s – Squats x Jump Lunges – 1×4, 2×8….10×40
• Station 4 – Bat Wings – forward arm circles, backward arm circles, seal claps, OH claps in 4 count cadence – 25x25x25x25
• Curve ball – random stop for a bear crawl and spring to endex
• Station 5 – Captain Thor – BBSUs x American Hammers – 1×4, 2×8….10×40

MARY:
Finished Captain Thors right at time ^^^

COUNT-OFF & NAME-O-RAMA
5 PAX (1 FNG) – Soulja Boy, Murse, Tree Hugger, FNG Side Bet, Halpert on Q

CIRCLE OF TRUST/BOM:
Exodus 2:17
Stronger together. No man should be in isolation. Hold each other’s hands up. Who’s holding your arms up? Who’s arms are you holding up?

MOLESKIN:
Mumble chatter of the day: “Have you even done this workout before?” Soulja Boy says about halfway through Lt. Dan’s with a moan of pain and frustration.

ANNOUNCEMENTS:
May 4th – SOS serve opp, see Handsy for details, 2.0 friendly morning
APFTs scheduled and coming up, see announcements for details

Cockpit camraderie

THE SCENE: 67 degrees at The Cockpit. 3 eager preruckers  (Choker, Soulja Boy, The Streak) were getting a jump start to the day.

F3 WELCOME & DISCLAIMER

Disclaimed.
WARM-O-RAMA:
 Stretch Routine, Overhead Claps IC 20, Imperial Walkers IC 20, Hillbillies IC 20, SSH IC 20.
THA-THANG:
Mosey Lap.

Dips OYO 15. 2 sets.

At the Playground EMOM (every minute on the minute).

For 10 minutes,

Either 5 pull-ups or 5 burpees. Total of 50 reps. (Woodpecker and Soulja Boy combined these for 100 reps!

Blimps Circuit: 5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats. Rinsed and repeated much to Chokers delight.

Dips OYO 15. 2 sets.

MARY:
BBS IC 20, boxcutters IC 12, Flutters Kicks (Choker) Hello Dolly (Woodpecker), 60-second low plank.

COUNT-OFF & NAME-O-RAMA
The Streak, Choker, Woodpecker, Short Timer, Soulja Boy, Orange Julius (QIC)
CIRCLE OF TRUST/BOM:

Proverbs 16:32 He that is slow to anger is better than the mighty; and he that ruleth his spirit than he that taketh a city.

Bottom line, don’t lose your temper. Hard to do in the day-to-day stress each of our lives face. Proverbs points out just how difficult by ranking a mighty conqueror below the person who can stay calm when tempted to anger. 

MOLESKIN:

Tough group of guys today, no one is a quitter.

Much to the disappointment of F3 Memphis Pax, the Nantans superpowers still fall within the confines of space and time.

Cockpit Sprints

Date: 04/04/2019

AO: Cockpit

QIC: Tiger Lily

PAX: Short Timer, Soulja Boy and Tree Hugger

THE SCENE:  Dark and overcast, the rain held off till we got into Mary and were laying on our backs.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
30 SSH IC
20 Daisy Pickers IC
15 Imperial Walkers IC
10 Arm Circles (forward and then backwards) IC

THA-THANG:
Parking Lot Distance:
Sprint to 100 feet perform 100 SSH, sprint back
Sprint to 75 feet perform 75 Mountain Climbers, sprint back
Sprint to 50 feet perform 50 Squats, sprint back
Sprint to 25 feet perform 25 Mericans, sprint back
Sprint to 10 feet perform 25 LBC, sprint back
Rinse and Repeat

Parking Lot Sprints:
Complete 10 rounds of sprints across the width of the parking lot with a jog back to the start:

Round 1 & 6 – Suicide Sprint
Round 2 & 7 – Inch Worm Push-Ups (3/4 of the way across parking lot)
Round 3 & 8 – Lunges
Round 4 & 9 – Broad Jump
Round 5 & 10 – Bear Crawl

MARY:

Two Rounds of the following:
15 Partner Reverse Crunches
15 V-Ups
2 min plank (straight for 30 sec, left arm up for 30 sec, right arm up for 30 secs and straight for 30 sec)

COUNT-OFF & NAME-O-RAMA

4 PAX, no FNGs

CIRCLE OF TRUST/BOM:

Quick discussion of ensuring the that your M is not your best friend in your life. This is discussed in more detail within “Freed to Lead”. If you do not have a male best friend that you can confide in, suggest that you continue to post with F3 and you will develop a group of friends that you can lean on when needed.

MOLESKIN:
After YHCs last Q being a 40+ person workout, it was great to lead a small group of men. As much as YHC loves the large crowd, there is something wonderful about posting with less than 10 PAX and having a chance to for great mumble chatter with everyone involved.

ANNOUNCEMENTS:
Sign up for the BrewRuck#002.

Ruckership and Fluttership

THE SCENE:
I rolled into the Cockpit early to see if I could map out a good 200m stretch for this morning’s Thang.  As I entered the park, 4-5 cars were leaving it.  A few minutes later Millington’s Finest came in, looked around a bit, and then left.  I wondered if they were late for the drug deal or early for the beatdown.  Turns out it was the former.  Their loss.

F3 WELCOME & DISCLAIMER
Obviously.

WARM-O-RAMA:

SSH x31 IC.  Extra rep to sow the seed of doubt that would be harvested during Mary.
Daisy Pickers x15 IC
Imperial Walkers x15 IC. Cobains to Soulja Boy that these were not ISW.
Windmills x15 IC

Ruck up and move to the walking path.

THA-THANG:
April Goruck Challenge – Workout #2 of 7
Complete 5 rounds of the following:

10 Walking Ruck Lunges (2=1)
10 Plank Pull Throughs
10 Overhead Presses
Ruck 200m Ruck 1/4 mile (because the parking lot wasn’t long enough and it was easier to just break the 1/2 mile track into halves)

We were at the far end of the park at the end of the last round so we tacked on another 1/4 mile to bring us back to STARTEX.

MARY:
Flutter Kicks x50 IC  (groaning started in earnest at rep #32)
ABCs IC
WWI Situps x20 IC
Nolan Ryans x10 IC (each side)
Hold Plank until 0615 (approx. 20 seconds)

COUNT-OFF & NAME-O-RAMA
5 PAX:  Choker (QIC), No Fuego, Short Timer, Soulja Boy, Tree Hugger

CIRCLE OF TRUST/BOM:
A couple of takeaways from last Tuesday’s KotB Neverland Coup:

  1. Don’t be afraid to set stretch goals.  Everything is impossible if you don’t try.
  2. We have a big pool of guys in town that have posted a few times but are not active.  They need us, and we need them.  Pick out one or two of those guys that showed up last week and reach out.  Let them know their presence is missed.

MOLESKIN:
If you’re going to arrive early at the Cockpit, use the buddy system.

ANNOUNCEMENTS:
Soulja Boy tried to EH us into a Dreddless GrowRuck 15.

Two Bros and a CMU

THE SCENE: 

Cool and 36 F

F3 WELCOME & DISCLAIMER

Provided

WARM-O-RAMA:

PAX moseyed a couple of laps in the parking lot that included alternating exercises of high knees, butt kickers, and karaoke.

THA-THANG:

PAX moseyed around the track and did the following exercises approximately every 300 yards:

  • Military merkins x 15; flutter kicks x 15
  • Derkins x 15; flutter kicks x 15
  • Wide merkins x 15; flutter kicks x 15

PAX moseyed to Pavilion and did the following exercises:

  • Curls with CMU x 15; dips x 15
  • Curls with CMU x 15; diamond merkins x 15
  • Curls with CMU x 15; dips x 15
  • Sit on the wall for 1-minute

PAX moseyed to tennis courts and did 11’s which included big boy situps and monkey humpers; PAX bear crawled and lung walked between each side of the tennis court.  PAX moseyed back to the Pavilion and did the following exercises:

  • Shoulder press with CMU x 15; reverse crunch x 15
  • Shoulder press with CMU x 15; reverse crunch x 15
  • Shoulder press with CMU x 15; reverse crunch x 15
  • Sit on wall for 1-minute

MARY:

Hello dolly

Little baby crunches

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

CIRCLE OF TRUST/BOM:
None.

MOLESKIN:
None.

ANNOUNCEMENTS:
None.

Interim Playground of Dreams

THE SCENE: low 40s at The Cockpit
F3 WELCOME & DISCLAIMER

Done.
WARM-O-RAMA:

Daisy Pickers IC  15, Overhead Claps IC  15, Windmills IC 15, Imperial Walkers IC 15, Hillbillies IC 15

THA-THANG:

Mosey lap around the track. 

At the interim Playground of Dreams in 4 sets:

1st Set                          2nd Set            3rd Set                4th Set                      Totals:

___________________________________________________

1 Pullup                      2 Pullups         4 Pullups             8 Pullups                       15  

2 Merkins                 4 Merkins       8 Merkins            16 Merkins                   30

3 Squats                   6 Squats          12 Squats            24 Squats                    45

4 BBS                         8 BBS                16 BBS                 32 BBS                          60

This was rinsed and repeated x1.

Bearcrawl the width of the parking lot and crab walk back.

Lunge walk the width of the parking lot and skip back. 

MARY:
WWI situps   IC   15

Dying Cockroach IC   15

V-ups (Soulja Boy)

Plank 1 minute. 

COUNT-OFF & NAME-O-RAMA
Tree Hugger, Soulja Boy, Short Timer, Orange Julius (QIC)
CIRCLE OF TRUST/BOM:

Romans 12:18 New King James Version (NKJV)

18 If it is possible, as much as depends on you, live peaceably with all men.

As Christians, we should strive to always keep the peace and be at peace with everyone. However, we must not sacrifice our convictions purely for peace. We worship the peacemaker, the Prince of Peace, not peace in and of itself. 
MOLESKIN:

Nice to see Short Timer again!
ANNOUNCEMENTS:
Crucible on 3/30/2019.

See Slack for other upcoming events. 

Can’t Beat A Good Ruck Workout!

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THE SCENE: It was suposta to be rain. It weren’t none.

F3 WELCOME & DISCLAIMER

Yah.

WARM-O-RAMA:
10 Burpees OYO

THA-THANG:
1 mile ruck stopping every 1/4 mile to perform the following:

  • 10 ruck Merkins OYO
  • 20 ruck Flutter Kicks IC
  • 15 ruck American Hammers IC
  • 10 Sumo Ruck High Pulls OYO
  • One Arm Overhead Squats 5 each side OYO

Completed 4 circuits then knocked out a 1/2 mile speed lap around the track.

MARY:
No Time.

COUNT-OFF & NAME-O-RAMA
Tree Hugger and Soulja Boy

CIRCLE OF TRUST/BOM:

Shared some scripture and a part of this week’s Q source.

Colossians 3:21 – Fathers, do not provoke your children, lest they become discouraged.

The IMPACT (for good or bad) that a man has on his children cannot be underestimated

The quality of a man’s relationship with his children defines the quality of their relationships with everyone else for the rest of their lives. If he is absent, they will be distrustful. If he is capricious, they will be unjust. If he is cold, they will be withdrawn. But, if he is present, just and warm the HIM will have imprinted upon his children’s hearts a template of relational success upon which they can rely throughout their lives. They will in turn pass it on to their Shorties. In this way, the IMPACT is infinite.

MOLESKIN:
There’s always great coversation when theres rucking going on. Best combo of 1/2F.

Tree Huggers presentation went well. TCLAPS.

Hey, Altar Boy. What was the name again of that dude you were trying to EH out here in Millington?

Someone forgot to tell Short Timer it wasn’t raining this morning. See ya next time, Bruthah.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Rave at the cockpit

THE SCENE: 40s and dark
F3 WELCOME & DISCLAIMER   Done
WAR M-O-RAMA:

20x ssh,iw,dp,ac
THA-THANG: 

on this glorious morning we did .. 1 .5 mile lap ten back for some circuits . 5 stations 2 exercises per staion for 1 min of each exercise.  Stations are arm curls/reverse crunches, dips/lbcs, derkins/flutter kicks, shoulder press / big boy situps, merkins/freddie mercurys. Also all of this while listening to techno music. Then we did high intensity workouts to the beat of the music.

  • bulleted
  • lists
  • are
  • handy.

MARY:
abcs, and flutter kicks
COUNT-OFF & NAME-O-RAMA
Flobee, Short timer, and Soulja Boy
CIRCLE OF TRUST/BOM:
consistency/ being consistent in life with God, family and friends, without those three things we wouldn’t have much
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A Kotter Emerges From Hibernation

THE SCENE:
Calm and about 37 F

F3 WELCOME & DISCLAIMER
Provided

WARM-O-RAMA:
Side straddle hop x 30
Daisy pickers x 15
Arm circles x 20 (forward and reverse)
Moseyed across the parking lot and back with the following variations:   high knees, butt kickers, and karaoke.

THA-THANG:
After the warm-o-rama, PAX gathered at the Pavilion and did two rounds of the following on their own:

  • Curls with CMU x 15
  • Dying cockroach x 15
  • Dips x 15
  • Box jumps x 15
  • Shoulder taps x 15
  • One-leg lunges (2=1) x 15
  • Wall sit x 60 seconds

PAX did a one-half mile mosey around the track and stopped at the flag pole to do 20 calf raises.  PAX returned to the Pavilion and did two rounds of the following on their own:

  • Shoulder press x 15
  • Reverse crunch x 15
  • Carolina dry docks x 15
  • Squats x 15
  • Little baby crunches x 15
  • Monkey humpers x 15

PAX did a one-half mile mosey around the track and stopped at the flag pole to do 10 calf raises.  PAX returned to the Pavilion to do the following merkin set (15 reps each on their own):  military merkins, wide merkins, erkins, and derkins.

MARY: 
Flutter kicks x 15
Box cutters x 15
Hello dolly x 15

COUNT-OFF & NAME-O-RAMA
Three PAX participated:  Tree Hugger, Soulja Boy, Short Timer (Kotters)

CIRCLE OF TRUST/BOM:
None

MOLESKIN:
Kotters to Short Timer who has returned to the Cockpit after a period of hibernation.  It was good to have him back.

ANNOUNCEMENTS:

None

CMUacides at the Cockpit

THE SCENE: 71 degrees! 🙂   400 MPH wind!! 🌪   No rain!!! 😃     Not a dry spot on  the ground. 😐

YHC arrived slightly early to set up cones and searched for like 6 whole seconds for the driest piece of real-estate possible. Could’ve used the covered pavilion as OJ pointed out, but… 🤷‍♂️

F3 WELCOME & DISCLAIMER

Welcome…

Stuff about the mission…

Not a profesh…

Not paid/not forced…

You get it…


WARM-O-RAMA:

  • 123 touch the deck x15
  • ISW x10 IC
  • Late Arm Circles x10 -> / 10 <- IC
  • Daisy Pickers x10

THA-THANG:

CMUacides: a fusion of two things YHC loves (CMU exercises) and hates (Suicide sprints).

P1 AMRAPs the exercise while P2 does suicide sprints 10, 20, & 30 yards then flapjack. Complete 150 of each collectively

  • Offset Merkins x150
  • CMU Squats x150
  • Reverse Crunches x150

Bearacides:
3 point bearcrawl/crawlbear suicide drill. Perform 10 merkins at point A, 10 BBSU at point B, and 10 squats at point C there and back.

1 Minute of Stargazers:
With a little bit of stretching involved.

MARY:

🚫

COUNT-OFF & NAME-O-RAMA
3 Pax: Tree Hugger, Oranje Julius, Soulja Boy (QIC)

CIRCLE OF TRUST/BOM:
Pride without humility is arrogance.

MOLESKIN:
Penalty Burbees performed due to the wind blowing the shovel flag over. Cantore’s wind cancellation fee, I suspect.

YHC was unable to provide/partake in PLC due to an early morning commitment. Glad OJ and TH engaged in some 2F at SBD.

ANNOUNCEMENTS: