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:

Merkin (Ruck) Mile(s)

THE SCENE:
45 degrees, dry, and perfect.  Dark again and felt earlier than usual because Daylight Savings Time is stupid.

F3 WELCOME & DISCLAIMER
Happened.

WARM-O-RAMA:

SSH x20 IC
Arm Circles x10 IC each direction
Overhead Arm Stretch

THA-THANG:
Merkin Mile
Ruck up and move.  Stop every 1/4 mile to perform 25 ruck merkins.  2 miles and 200 merkins were completed.

MARY:
ABCs IC

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

CIRCLE OF TRUST/BOM:
This past weekend was my drill weekend.  Mondays are more Mondayer when you didn’t really get a Saturday or Sunday.  They’re even more Mondayer when the clock jumps ahead an hour for no good reason. I would have stayed in bed today if I didn’t know that Soulja Boy and Tree Hugger would be out there waiting for me.  Thanks for being out there waiting for me.

MOLESKIN:
Ruck Merkins are 30 pounds worse than regular merkins.

ANNOUNCEMENTS:
What do I look like, Slack?

Two Cowboys No Horses

THE SCENE:
Calm and about 50F

F3 WELCOME & DISCLAIMER
Provided

WARM-O-RAMA:
Side straddle hop x 30
Imperial walkers x 20
Arm circles x 20 (forward and reverse)
Stretch
Burpees x 10

THA-THANG:
PAX moseyed to the pavilion and did the following:

  • 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 the track and did the following exercises at one-quarter mile intervals:

  1. After quarter mile – monkey humpers x 15, pickle pounders x 15
  2. After quarter mile – squats x 15, jump lunges x 15 (2=1), big boy situps x 15
  3. After quarter mile – monkey humpers x 15, pickle pounders x 15
  4. After quarter mile – calf raises x 20, Freddy Mercury’s x 20

PAX did a rinse-and-repeat of the pavilion and track exercises listed above.

PAX completed a merkin set (each 15 reps) of the following: wide merkins, military merkins, derkins, and erkins

MARY:
Superman/banana
Nolan Ryans
Flutter kicks
Box Cutters

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

CIRCLE OF TRUST/BOM:
Tree Hugger shared some thoughts from Leviticus 10; Nadab and Abihu were chosen by God to be priests and offer sacrifices.  They offered “unauthorized fire before the Lord” and were consumed by fire.   This chapter reminds us of the power of God and his mercy on us; he has the power to destroy us at anytime.  This chapter provides a greater understanding of the fear of God.

MOLESKIN:
None

ANNOUNCEMENTS:
None

ACES + BOMBS

THE SCENE: Deerless, Snakeless 50°. Just frog choir and a guard cat.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Welcomed + informed. No WoR, cuz it was already warm.

THA-THANG:

A.C.E.S.
American Hammer x 50 IC
Carolina Drydocks x 40 OYO
E2K x 30 (elbow to knee crunch) OYO
SSH x 20 IC

Mosey to Gazebo

B.O.M.B.S.
Partner up (3 PAX, so YHC was solo)
Pax 1 does exercise while
Pax 2 Bear Crawl 20ft, run 20ft out, run back 20ft, BC back last 20ft (modified halfway through to only BC out, run rest cuz Tree Hugger was dyin and Soulja Boy was talking to the ground)

  • Burpees x 50
  • Overhead Claps x 100
  • Merkins 150
  • Big Boy Sit-ups x 200
  • Squats x 250

MARY:
Freddy Mercuries x 30 IC, American Hammers x 30 IC, Wall Sit until time (2.5 minutes)

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

CIRCLE OF TRUST/BOM:

I was encouraged by a group of young kids on a dance competition. They took a big risk on their last dance to share a message, speak truth to an apt audience of millions. Love first through simple acts of kindness. Be bold. Go all out at what you do because people are watching and you have a chance to be an example.

We were made to be courageous. We were made to lead.

We are supposed to be warriors on the front lines bold and unafraid. But have we become sideliners, watching but doing nothing.

Lord, make us brave and passionate. Seek justice.
Love mercy. Walk humbly with your God.

Prayers:

  1. Rosetta Stone’s family in dire situation in Pakistan with the India-Pakistan battle. Pray for safety.
  2. Tree Hugger for good Q at Morg on Friday. Recovering from donating blood, and 2 tough workouts prior to his Q.
  3. Photoshop – brother’s surgery recovery and that he’ll start going to F3

MOLESKIN:
Cockpit is a cool little place in the outskirts but has character and a good array of tools for great workouts. Plus, Soulja Boy never disappoints with PLC. He brings a 12 cupper, so show up!

ANNOUNCEMENTS:
CRUCIBLE – March 30, TRAIN, TRAIN, TRAIN!

Burpee Mile, ETC

THE SCENE:  Just above freezing but the body temp raised quickly with the workout!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

30 SSH IC

15 Daisy Pickers IC

15 Imperial Walkers IC
10 Arm Circles (forward and then backwards) IC

THA-THANG:

Burpee Mile

Simple yet effective, run to the back corner of the park (about 1/4 mile).

25 Bupees OYO and then hold plank till all in.

Run back to parking lot completing the 1/2 mile loop.

25 Bupees OYO and then hold plank till all in.

Rinse and Repeat.

Round 2:
Complete 8 rounds of 45 secs on and 15 secs off with a bear crawl across the tennis courts after each round:
  • Round 1 & 5 – box jumps
  • Round 2 & 6 – Dips
  • Round 3 & 7 – Mountain Climbers
  • Round 4 & 8 – Overhead Presses

MARY:

Two minutes of plank:

30 secs of plank

30 secs plank with right arm up

30 secs plank with left arm up

30 secs of plank

Hurricane Hoedown:

Flutter kick circuit performed in cadence:

7 IC Seated Flutter Kicks with hands raised. Move immediately to hands behind you.

7 IC slightly reclined flutterkicks. Move immediately to laying down.

7 IC normal flutter kicks. Move immediately to crunch postion.

7 IC LBC Flutter kicks.

Rinse and repeat as we worked our way down the cadence ladder 7,6,5…

COUNT-OFF & NAME-O-RAMA

3 PAX, no FNGs

CIRCLE OF TRUST/BOM:

YHC was doing work at home and was pulling nails and smacked myself in the side of the head. Discussion followed about paying attention to the second and third order impact of what you are doing with your wife and kids!

 exremely motivating words and if you were not there you really missed out.

MOLESKIN:

Each PAX really pushed themselves hard today. Great work by TreeHugger not quitting despite the low blood levels. SB sure loves the burpees!!!I

ANNOUNCEMENTS:

Sign up for the BeerRuck#002.

I’m picking out a thermos for you.

THE SCENE: The Greatest AO in Millington with a moon that was waning gibbous. 
F3 WELCOME & DISCLAIMER

Check.
WARM-O-RAMA:

Imperial walkers IC 15, Hillbillies IC 15, Big Arm Circles IC 10 (forward and reverse), Overhead claps IC 15. 
THA-THANG:

Mosey lap around the track x2.

Bodies hit the floor (See the Exicon)

10 reps of each of the following:

  • Merkins  
  • Dips
  • Wide-arm Merkins
  • Step-ups
  • Derkins
  • Carolina dry docks
  • Diamond Merkins
  • Lunges

Rinse and repeat x3

MARY:

WWI Situps IC 15, Hello Dolly IC 10, Vs, IC 10
COUNT-OFF & NAME-O-RAMA
Passport, Soulja Boy, Tree Hugger, Orange Julius (QIC)
CIRCLE OF TRUST/BOM:

The Discipline of Spiritual Perseverance.  Be still, and know that I am God… —Psalm 46:10

February 22

Perseverance is more than endurance. It is endurance combined with absolute assurance and certainty that what we are looking for is going to happen. Perseverance means more than just hanging on, which may be only exposing our fear of letting go and falling. Perseverance is our supreme effort of refusing to believe that our hero is going to be conquered. Our greatest fear is not that we will be damned, but that somehow Jesus Christ will be defeated. Also, our fear is that the very things our Lord stood for— love, justice, forgiveness, and kindness among men— will not win out in the end and will represent an unattainable goal for us. Then there is the call to spiritual perseverance. A call not to hang on and do nothing, but to work deliberately, knowing with certainty that God will never be defeated.

If our hopes seem to be experiencing disappointment right now, it simply means that they are being purified. Every hope or dream of the human mind will be fulfilled if it is noble and of God. But one of the greatest stresses in life is the stress of waiting for God. He brings fulfillment, “because you have kept My command to persevere…” (Revelation 3:10).

Continue to persevere spiritually.

Prayers for Passport as he moves to midtown. Prayers for Ace Venturas’ M. 

MOLESKIN:

Soulja Boys Thermos made YHC think of this:

https://www.youtube.com/watch?v=4MaGBPI5v8k
If you have not seen Steve Martins “The Jerk” go watch it. 

Dirty Ruck Deuce

THE SCENE:
Cold and dry.  Perfect conditions for a Ruck workout.

F3 WELCOME & DISCLAIMER
Aye.

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:
DirtyRuckDeuce
4 sets of 3 exercises, with each exercise being 12 4-count reps.  Each set ended with a 1/2 mile ruck.  Each set consisted of one chest, one core, and one leg exercise (all either wearing or holding rucks).

Set 1:  Merkins, BBSU, Squats.
Set 2:  Carolina Dry Docs, Imperial Squat Walkers, Flutter Kicks.
Set 3: Overhead Ruck Press, Monkey Humpers, Hello Dollys.
Set 4: Ruck Curls, Tempo Squats, Ruck-to-Shoestrings.

MARY:
Sprinkled throughout.

COUNT-OFF & NAME-O-RAMA
7 PAX:  Ace Ventura, Choker (QIC), No Fuego, Passport, Soulja Boy, Tree Hugger, Wall Builder

CIRCLE OF TRUST/BOM:
If you’re not doing the Equinox Challenge, do it.  I think a lot of people were unable to post 3x in a week early on, and because of that did not press on with the rest of the challenge.  But if you fall into that category, there is a lot of great stuff in there that you’re missing out on.  Posting at other AOs introduces you to other PAX that you might know by name but have never met.  Reading good books exercises your mind and expands your horizons.  Spending time alone with your M is easy to overlook but absolutely necessary for your relationship.

Don’t let the inability to complete one portion of the challenge cost you the blessings that the other portions will give you.

MOLESKIN:
My favorite thing about rucking is that it a great fusion of 1st and 2nd F.  I spent the ruck portions of today’s workout up front with Soulja Boy, catching each other up on our lives and careers.  It was good for my soul.  Even better was pausing every now and then to hear the conversation and laughter coming from the groups behind us.  THAT is F3.

Rucked Monkey Humpers suck.

ANNOUNCEMENTS:
Prayers for Ace’s M undergoing some tests today.

Check the 2F lunch sched.  Attend one near you.

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

This image has an empty alt attribute; its file name is Image-from-iOS-6-1024x769.jpg

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.