Speed and Agility Work

THE SCENE: After the great electric light show of July 15th, the morning welcomed us with a mug factor of 1000%. Ripe conditions for a tennis court sweat factory.



YHC gets excited at the sight of a swingset–too many possibilities. There was a pleasant four-swing set on the way to the courts which QIC could not resist. Four PAX – Four Swings…it was meant to be.

Superset 20 underdogs (TRX rows) and 20 overhead tricep extension x 2 rounds. Break up sets with 100 toe touches on swing set area barrier.

Tennis court

ROUND 1: Speed and Agility
1 – Low speed side shuffle (4 legs / sprint to opposite side)
2 – Sprint/backpedal (halfway, then full X 4 / sprint to opposite side)

Rinse and repeat X 3 total rounds

3 – Squares – sprint down / low shuffle right / backpedal / low shuffle left (2 sets of 4X)
4 – Squares –  quick feet down/ high knee shuffle right / quick feet back / high knee shuffle left (2X)

ROUND 2: Explosiveness and Balance
1 – On baseline, 20 jump squats…broad jumps…opposite baseline (1 jump squat X # of jumps it took you to get there) … walk it back
2 – One legged hop down / One legged hop back
3 – If benches, do box jumps X 30

ROUND 3: Overall Fitness
1 – Body builder’s down the court — do one then take two steps, do another, until all the way down. Bear crawl width of court. Repeat Body builder walks back to base line. Crawl bear to starting position for the finish.

FINISHER: Jailbreak sprint back to Shovel-Flag


Fantastic 4


Trust in the LORD with all your heart, and do not lean on your own understanding.In all your ways acknowledge him, and he will make straight your paths.

Be not wise in your own eyes; fear the LORD, and turn away from evil. It will be healing to your flesh and refreshment to your bones.

Honor the LORD with your wealth and with the firstfruits of all your produce; then your barns will be filled with plenty, and your vats will be bursting with wine.” (Prov 3:5–10 ESV)


Great AO–looked clean and crisp. TCLAP’s to Soulja Boy for getting the ball rolling out there, and more importantly, donating a trash bag to protect my seats from my slimy body for the 30 minute drive home.

AMRAPalooza III: The Search for Splash

THE SCENE: 73 degrees and the humidity was so thick it was like something that is really thick.



SSH x20 (10 IC, 10 silent; not finishing together will be penalized)

On the 11th rep, Soulja Boy sounded off with “11”.  I started to say something about what a dirty cheater he was, then I thought that doing so might make me lose count.  Thinking about losing count made me lose count.  10 Burpees OYO.

Windmills x10 IC
Imperial Walkers x10 IC
Baby Arm Circles x10 each direction IC

In May,  I held the inaugural AMRAPalooza at The Morg.  In June, I followed it up with AMRAPalooza II: Electric Boogaloo at The Berm.  For this morning, I decided it was time for a third installment in the series.  At this pace I should catch up to the number of Spiderman reboots sometime in the early 2030s.

Because sequels are always worse than the original, each AMRAPalooza has to suck a little bit more.  For II, we changed up the exercises a bit.  For III, it occurred to me that the best way to make anything suck more is to add more running.  So instead of the 0.2 mile laps between exercises that we did in previous workouts, this morning we extended it to a half mile.

We performed As Many Reps As Possible for one minute for each of the exercises listed below (all of which can be found in the exicon).  After every two exercises, we took a break by running the 1/2 mile trail around the Cockpit.

  • Bodybuilders
  • BBS
  • Burpees
  • Squat Jumps
  • Merkins
  • Dan Taylors
  • Catalina Wine Mixers
  • American Hammers
  • Alligator Merkins
  • WWI Situps

At the end of the WWI Situps we only had 40 seconds remaining.  So we did 40 more seconds of WWI Situps.

8 PAX (0 FNG):  Wall Builder, Short Timer, Tree Hugger, Flobee, Orange Julius, Soulja Boy, Zima, Choker (QIC).

Do the hard thing.

Running is the biggest of my many weaknesses.  I am probably the only PAX who can accurately describe the back of Zima’s shirt.  It would have been much easier for me to plan this Q with little or no running.  But we gain the most by working on our weaknesses, not our strengths.

In My Utmost for His Highest, Oswald Chambers writes:  “If we are going to live as disciples of Jesus, we have to remember that all noble things are difficult. The Christian life is gloriously difficult, but the difficulty of it does not make us faint and cave in, it rouses us up to overcome.”  This was my challenge to the PAX this morning; rise up, overcome, and do the hard thing.

Running is even harder when you have to wade through Swisher Sweets wrappers and other assorted refuse.  Apparently the neighborhood is not populated with patriotic spiritual beings like the Turd is.  Soulja Boy is planning to arrive early next Monday to do a little litter control; anyone else posting on Monday are encouraged to join him and help take care of the AO.

Sign up for GrowRuck.  It will be the hard thing.  Do it.

Part Timer’s Bloody Merry-Go-Round Comes to the Cockpit!


74 degrees and rising quickly. It was shocking to not face an initial attack of mosquitos upon arrival. I guess the sound of military aircraft scared them away. 


Mmm Hmm.


Side straddle hop (x20 IC)

Daisy pickers (x20 IC)

Big arm circles( forward and back x 10 IC)

Helicopters (x10 4 IC)

Overhead claps (x10 IC)


4 stations- with teams of 3 at each station. All team doing exercises simultaneously like a well oiled carousel at the carnival. 

Station 1-squats by team while one PAX spider crawled to CMU and back.Repeat til all PAX make it to CMU and back. Side straddle hop until all stations complete exercise. 

Station 2-team angle grinder with one PAX squat jumping to CMU. Repeat til all PAX make it to CMU and back. Side straddle hop until all stations complete exercise. 

Station 3- team burpees with one PAX bear crawling to CMU. Repeat til all PAX make it to CMU and back. Side straddle hop until all stations complete exercise. 

Station 4-team Big boy sit-ups with one PAX lunge stepping to CMU and back. Repeat til all PAX make it to CMU and back. Side straddle hop until all stations complete exercise. 

After first completed revolution, mosey 1/2 mile around park. Completed second revolution of Bloody Mary Go Round with 2nd mosey (half mile around park with stoppage for step ups on alternating park benches). Final revolution was only 50% of Bloody Mary Go Round.


Low plank hold with 50 count-off 

Pickle pounders (x10)

Baby makers (x10)


Part Timer; Short Timer; Zima; Tree Hugger; Soulja Boy


Luke 10:1-24. Jesus gave the disciples a strategy as he sent them out to the nations. He did not send them without a plan. PAX were encouraged to have a strategy to reach their neighborhoods, coworkers, etc. Christians are called to live on mission and we will fail without following the strategy that Jesus sets before us. 

This was a revisit of the QIC’s VQ. It sucked then and it sucks now! There were more PAX the first time (like twenty something or whatever). This time there were five so, with the numbers low and time on our side, so we had the luxury of some refreshing half mile laps between cycles.

Shoulda made some of those. 😬


Upper 70’s and Biblically Humid (Gen 2:6)

Welcomed to the Premier, free, all male workout in the City of Millington
Disclaimer disclaimed

SSH- IC x 25 (because I forgot to stop counting at 20)
Annie- IC x 10L  x10R
Daisy Pickers- IC x 15
Mosey to the scene (near the tennis court) with our CMU

1ST ALARM (25 reps of  movements)
Shoulder Press (CMU)
Lunge Steps (CMU)
Big Boy Sit-ups
Bear Crawl Around the tennis court (this was a fan favorite)
Incline Merkins (CMU)
-hold plank until all in-

2nd ALARM (50 reps of movements)
Curls (CMU)
Overhead Squats (CMU)
Little Baby Crunches
Mountain Climbers
Offset Merkins (one hand on CMU do a rep then transition to the other hand and do another rep)
-hold something until all in-

11’s turned to 7’s
Burpees and Monkey Humpers
Begin on one side of tennis court perform one burpee then run to other side and perform 10 MHers. This is when I first saw “The ZIMA look” I’m sure I had been getting it for some time but this is the first time I saw it.  Gentlemen, it’s not for the faint of heart.
Somewhere midway through this I omahaed to 7’s from of the original 11’s that we started with, for sake of time.

American Hammers- In USA Cadence x15
Flutter Kicks- IC x10
Big Boy Sit-ups- IC x10 (lead by Short-Timer)

6 PAX, no FNGs (Soulja Boy, Short-Timer, Zima, Wall Builder, Tree Hugger, No Fuego)

YHC spoke about hard work. I recently listened to an interview of Tim Kennedy  by Tim Ferris (stay with me here). During part of the interview Ferris asked Kennedy if he could put up a billboard  where everyone could read it what would it say? Kennedy’s response was “Everything you want is on the far side of hard work”. As soon as I heard him say that I knew that the first COT that I lead would be about this. He went on to say Freedom is only had because people worked hard to achieve it. If you want to be successful at something you must work hard. Want a good marriage? Work hard at it. Want a good sex life? Hard work.  Want good sleep? Work hard during the day, make good eating choices, put away the iPhone at night, all hard things that we must work  at. Want to grow spiritually? Put in the work to study and grow closer to God.
I left the PAX with a challenge to take notice and to be sure they are putting in just as much hard work in the other areas of their lives as they are during each mornings workout.

This was my first time to Q a workout and while I do lead people in my work they are not usually looked at as peers, this in some ways made today’s experience better. Better in a way that I didn’t need to show that I knew more or was more qualified to be leading than the others around me. It’s just a bunch of dudes working out together and to me that is a freeing thing.
Thank you to the guys that showed up and also to Choker for the public apology for not being there.

none presented

Couple of quick early morning laps.

THE SCENE: Over 80 F, too muggy and hot. But worth it.


High Knees IC 20
Mountain Climbers IC 20
Goofballs IC 20
Overhead Claps IC 20

Mosey to the Pavilion
Box Jumps 15
Dips 15
Incline Merkins 15
Derkins 15

Ran 1/2 of the pedestrian track
Burpees 20 OYO
Lung walks 100 yards
Ran the rest of the track back to the pavilion
Rinse and repeated pavilion exercises

Rinse and repeat running the track in reverse (running forward direction)
1/2 way around the track
Crossovers IC 20
Lunge walks 100 yards
8-count Body-builders 20 OYO

Ran the rest of the track and Soulja Boy led us all in a sprint to Startex.

Dying Cokroach IC 15

WWI situps IC 15 (Soulja Boy)

LBCs IC 10 (Short-Timer)

Most of the Mumblechatter today revolved around GrowRuck Memphis which meant two new F3 members extolling on the virtues and importance of participating (in GrowRuck) to two newer F3 members.

More laughable still was trying to describe events and activities having never participated previously.

Still, the importance of this event cannot be understated and we want to encourage every F3 Memphis man to be there. It will be good for F3 Nation, F3 Memphis, Each AO and most importantly make each HIM better.

Soulja Boy, Shania, Short Timer, Orange Julius
Have been recently inspired by Lazarus to read “My Utmost for His Highest” by Oswald Chambers.

Was going to read todays passage but yesterdays was so poignant to myself (and I think in our current society in general) that we read June 27.

The Overshadowing of God’s Personal Deliverance

By Oswald Chambers

God promised Jeremiah that He would deliver him personally— “…your life shall be as a prize to you…” (Jeremiah 39:18). That is all God promises His children. Wherever God sends us, He will guard our lives. Our personal property and possessions are to be a matter of indifference to us, and our hold on these things should be very loose. If this is not the case, we will have panic, heartache, and distress. Having the proper outlook is evidence of the deeply rooted belief in the overshadowing of God’s personal deliverance.

The Sermon on the Mount indicates that when we are on a mission for Jesus Christ, there is no time to stand up for ourselves. Jesus says, in effect, “Don’t worry about whether or not you are being treated justly.” Looking for justice is actually a sign that we have been diverted from our devotion to Him. Never look for justice in this world, but never cease to give it. If we look for justice, we will only begin to complain and to indulge ourselves in the discontent of self-pity, as if to say, “Why should I be treated like this?” If we are devoted to Jesus Christ, we have nothing to do with what we encounter, whether it is just or unjust. In essence, Jesus says, “Continue steadily on with what I have told you to do, and I will guard your life. If you try to guard it yourself, you remove yourself from My deliverance.” Even the most devout among us become atheistic in this regard— we do not believe Him. We put our common sense on the throne and then attach God’s name to it. We do lean to our own understanding, instead of trusting God with all our hearts (see Proverbs 3:5-6).

2ND F event The SandLot tonight at Overton Square at 8:00
Hopdoddy for dinner at 630 tonight (6/28/2018)

July 4th Convergence at the Mothership (Thanks Short-Timer)


A Team of Three

THE SCENE: Warm, Humid, lots of Skeeters

Q didn’t realize how far AO was from his house…so he arrived warm, assuming the PAX would be as well… but he didn’t forget the Disclaimer…
Slow mosey.

Modified BOMBS (3 PAX)
2 perform exercise IC, 1 mosey.

  • 100 CM-Urpees
  • 150 Overhead Claps
  • 200 Merkins
  • 250 BigBoySitups (replace mosey with 2 Pull-ups)
    • short mosey
  • 300 Squats IC (all together)

Flutter Kick IC x20
Hello-Dolly IC x20
30s Plank x2
American Hammer IC x20
Short Timer, Soulja Boy, Hitch

I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship. Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.

For by the grace given to me I say to everyone among you not to think of himself more highly than he ought to think, but to think with sober judgment, each according to the measure of faith that God has assigned. For as in one body we have many members, and the members do not all have the same function,  so we, though many, are one body in Christ, and individually members one of another.  Having gifts that differ according to the grace given to us, let us use them: if prophecy, in proportion to our faith;  if service, in our serving; the one who teaches, in his teaching;  the one who exhorts, in his exhortation; the one who contributes, in generosity; the one who leads,[f] with zeal; the one who does acts of mercy, with cheerfulness.

Let love be genuine. Abhor what is evil; hold fast to what is good.  Love one another with brotherly affection. Outdo one another in showing honor.  Do not be slothful in zeal, be fervent in spirit, serve the Lord.  Rejoice in hope, be patient in tribulation, be constant in prayer.  Contribute to the needs of the saints and seek to show hospitality.

Bless those who persecute you; bless and do not curse them.  Rejoice with those who rejoice, weep with those who weep.  Live in harmony with one another. Do not be haughty, but associate with the lowly. Never be wise in your own sight.  Repay no one evil for evil, but give thought to do what is honorable in the sight of all.  If possible, so far as it depends on you, live peaceably with all. Beloved, never avenge yourselves, but leave it to the wrath of God, for it is written, “Vengeance is mine, I will repay, says the Lord.” To the contrary, “if your enemy is hungry, feed him; if he is thirsty, give him something to drink; for by so doing you will heap burning coals on his head.” Do not be overcome by evil, but overcome evil with good.

Pastor admonished us to love one another with genuine love. As men we must be vigilant, not letting sin hide itself in one another. Be not at peace with mere niceties of southern etiquette. Dive deep into honest relationship and empathize with your brothers.
June 28th “Sandlot” @ Overton Square (contact Phat Pat)
June 30th Chick-fil-A Family Picnic (contact O Positive)
July 4th Convergence @ Mothership
GrowRuck12 Registration Now Open!

Soggy B.O.M.B.S (but the wick still lit)

AO: The Cockpit

PAX: Ditch; No Fuego; Rabbit; Jasmine; Shania; Soulja Boy

O. M. Goodness! Where do I even start with this? Well first of all, T-claps to our very own Memphis Weather Q, Backseat, for working with the SkyQ on getting that Lightening canceled. After that the only out of the ordinary condish was the refreshing rain.

Due to lack of HCs the night before, YHC decided not to pre-ruck because rucking alone SUX! Showed up to the Cockpit to find Jasmine and Ditch GITTIN IT around the walking path at top speed. T-claps, men. Sorry I missed you.

Due to a lack of commitment on the part of MLG&E YHC was prematurely bestowed the honor of piloting the Cockpit for the first time. Phat Pat was reduced to bumbling around the house in the dark, lighting his pipe with ancient technology (a match) and not drinking coffee. He was a miserable soul to be sure.

Rabbit slept past his alarm but in his dedication to post at the Cockpit, heaved out, triced up, and posted about 8 minutes late.


Performed properly and on time.

SSH x20 IC

ISW x15 IC

Baby Arm Circles x15 front/back IC

Daisy Pickers x15 IC

The Thang required an even number of PAX so YHC decided to take a Capri lap around the walking path to wait for Rabbit. Worked out perfectly. He joined us at the end of the lap.

Inheriting todays Q last minute, YHC decided to do what any self-respecting Q would do.


See the explanatory exicon blurb below:
Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to the edge of the parking lot. The mosey was about 75 yards. Swap out and continue the exercise until each amount of reps are complete collectively between partners.

The exercises and reps are as follows:

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

It’s a beautiful thing when the PAX rally around the six to support the workload and finish up the reps. That happened this morning. [single tear]

Warm-o-rama ran a bit longer than usual due to a ½ mile capri lap so the thang ran right up to Mary.

Flutter Kicks x15 IC led by No Fuego

Hello Dolly x25 IC led by Rabbit

Gas Pumpers x15 IC led by YHC

6 PAX, 0 FNGs

YHC is thankful for The PAX of the Cockpit and excited about seeing F3 grow further into Millington and Arlington. These two cities NEED F3.

The 3 Fs, Fitness+Fellowship+Faith, are designed to defeat the epidemic of “sad-clown syndrome”. Sad clowns are everywhere. A clown at a birthday party may look happy but only because of his painted on smile. In reality, he hates where he is, what he is doing, and he regrets wasting his time at clown college.

A sad clown in life may look 5.0 on the outside. Good career, beautiful family, Loving relationship with the M… But on the inside there is something missing and he knows it. He may not know what it is but he knows it isn’t there. The negative emotions triggered by this can lead to a multitude bad habits: Lack of exercise, lack of leadership initiative, acceptance of parental failure, depression, the list goes on.

So what is it that’s missing? We, as created beings were created with an innate longing for fellowship. Primarily and most importantly with our creator, wives, and family. But also with other like-minded men who are willing to step up and share in a common struggle in order to lift one another up. The community that emerges out of the bond between friends and brothers is healing. I love F3 and the F3 brethren.

Challenge to the PAX: ABH! (Always Be Headlocking)


Several prayer requests raised this morning. The Lord has them. God is good.

Post at the Morg tomorrow so Gus can prep us for Growruck. Should’ve mentioned Chic-Fil-A family picnic and field day. Im sure O Positive will pick up my slack on Slack.

Week 2 at the Cockpit

THE SCENE: a gloomy AO with almost 100% humidity


SSH IC x20
Daisy Pickers IC x20
IW IC x20
Little Man in the Woods IC x20
Mosey around the park

11’s- Burpees on one end, Squats at the other.

Grabbed the 40#, 60# and 80# sandbags.  Laid them on the ground and did an Indian Bear Crawl with sandbags.  The last pax had to pickup the sandbag and run them the front of the line of pax bear crawling.  It SUCKED!

Bring Sally Up- Squats…also SUCKED!

Mosey to the playground, 3 rounds of 10 hanging leg lifts and 10 4-count flutter kicks. Mosey back to flag for rest of Mary.
Mountain Climbers IC x20
Should Taps IC x20
Peter Parkers IC x20
American Hammer x20
Gas Pumps IC x20

7 Pax (No FNG’s)

YHC spoke on my experience yesterday of not really feeling like being at church.  Once I got home I had a conversation with my wife where she kindly reminded YHC that worship is not about what I feel.  Its about recognizing I am who I am in comparison to the GREAT I AM.  He is God and He is worthy to be praised no matter how YHC feels. This was a great reminder for me to be thinking bigger than myself to the creator of all the universe.  Yahweh is I AM and He is worthy of all my praise.

Ditch was a true inspiration to the pax!  RESPECT!  He pushed thru and didn’t give up when his body was sure telling him to stop.  All the pax were smoked today and those who did not bring gloves, sure learned a lesson.  Great morning being at the Cockpit. It is an amazing AO with tons of 1st F options.  This is going to be a beautiful AO!

GrowRuck in Sept.
Tough and Light GORUCK events this weekend

Dora Moseys to Millington

Date: 06/14/2018
AO: The Cockpit
QIC: Soybean
PAX: No Fuego, Choker, Soulja Boy, Short Timer, Zima, Tree Hugger, Leaky, Orange Julius, Bombay, Soybean | FNGs: Shania, Rickover, Hilltopper

THE SCENE: At YHC’s humble abode, it was dark. Then I drove for 30 minutes, and it was less dark. The Cockpit in Millington, TN is our newest AO, and YHC had the privilege of leading our second workout there. Upon arrival, I moseyed around a little to inspect the premises, taking special note of the two bridges (one wider, sturdier than the other) and the meadow, which was pleasantly damp. 

75* is gross, but I guess it could be worse.

Did that.

SSH x20
IW x15
Daisy Picker x10
Hillbilly x15
Short lil Indian Run around the 0.5 mile walking track, sprint to tennis courts. Thinking about calling this a Curry Lap in the future.

Dora 1-2-3
For a new AO with new(ish) PAX, YHC decided to introduce them to Dora 1-2-3, a classic and adaptable routine that’s great for men of all fitness levels. PAX partnered up. P1 made a box inside the tennis court, side shuffle, run forward, side shuffle, run backwards. P2 started on the exercises. 

100 Merkins
200 Big Boy Sit-ups
300 Squats

Teams who finished early did flutter kicks and planks, then we all jumped in on the last 100 or so squats for the teams that were behind. 

Next, we moseyed across the big bridge to the field. Zima was shouting something like “Oh no, not the Dutchies” as we approached the bridge. Then he sounded relieved when I kept going. I don’t know what that was about, but I’m glad I spared him.

Burpee Catch-Me-If-You-Can:
Same partners. P1 takes off backwards across the field. P2 does 3 burpees and runs to catch P1. Flapjack to the far backstop, ~100 yards. Bombay got assaulted by a horsefly while we waited for the six. Repeato back to the start point. 

Something blue appeared in my peripheral vision. I looked over into a neighboring backyard. There was a man leaning on his above ground pool with his dog, just watching. I guess he’s never seen 13 grown men running around at 6am and looking miserable.

Moseyed across the tiny bridge with weak boards. YHC was legitimately concerned the bridge would give way with 1.5 tons on there at the same time. It didn’t, but this was Day 2. We’ll have to see how she holds up. 

Hand-release merkin IC x10 (This is where you start in high plank, lower chest all the way to the ground on 1, raise hands out to side on 2, hands back in on 3, and back up to plank on 4.)
Slow count merkin IC x5
Hand-release merkin IC x10
Dying Cockroad IC x10
LBCs IC x8 to 0615

Did that. 13 PAX. Three (3) FNGs earned new names. 

YHC and M are foodies. Anthony Bourdain’s shows are some of my favorites. On the outside, he was wealthy, had a job everyone wants, and went places most of us can only dream about. He seemed happy. And yet, he despaired enough to take his own life. Depression, loneliness, and hopelessness are not always easily identifiable. YHC has wrestled with depression for years. The community of brothers I’ve found in F3 has been a great encouragement for me. There have been weeks when posting is the only thing I’ve looked forward to. All of us have men in our lives who need community, a band of brothers. Even if your neighbor/coworker/family member looks happy, successful, or in amazing shape, he still needs F3. ABH

YHC loves a good Dora workout. It’s a great way for bat flippers and FNGs to both get in an honest day’s work. YHC played third wheel, which wasn’t as fun on the catch-me-if-you-cans. The Mary circuit was interesting. I was counting cadence, but there was only the occasional muffled rep count from the PAX. Mostly I just heard groaning and heavy breathing.

Hilltopper and Rickover were sponsored by Bombay! Shania was sponsored by Jasmine. Shout-out to Captain Obvious for this excerpt from his Annex backblast. I’ve modified it for my purposes.

Neckbrace Shania, who experienced F3 for the first time today, came because of an invitation from Cheesesteak Jasmine. Neckbrace Shania assumed that Cheesesteak Jasmine would join him at the Annex Cockpit (as Sponsors are apt to do), because he was told … and I quote … “I’ll see you in the Gloom.” whatever Jasmine said. However, Pastor Cheese Jasmine instead Fartsacked, leaving his FNG all alone. Empty promises. Classic clergy Trane employee move*. 

Friday night ruck – see Slack for deets
GrowRuck in September – see Slack for tails

*FNG is also a Trane employee, so whatever.

Launch the Cockpit

Date: 06/11/2018

AO: The Cockpit

QIC: Gus

PAX: No Fuego, Zima, Jasmine, Tree Hugger, Soulja Boy, Woodpecker, Father Abraham, Gus | FNGs: Leaky, Ditch, Short Timer

Conditions: 73F and humid – just awful



Merkin Mile!
.25 mile + 25 merkins
.25 mile + 25 merkins
.25 mile + 25 merkins
.25 mile + 25 merkins—Zima and Father Abraham showed up as we were completing the Mile, just in time to finish the last 25 merkins with the group.

As we were Merkin Miling, I spied with my little eye a bridge. This was  not just any bridge, but a grown-ass bridge made with forged steel girders, probably built by union labor. It went from one side of a concrete drainage ditch to another. In other words, it was totally unnecessary. I made a mental note.

Elevens on the Tennis Court
BBSU on one end
Monkey Humpers on the other end—There might be nothing better than introducing Monkey Humpers to a group of self-respecting FNGs.

Dips & Squats at the Bridge to Nowhere
15 dips / 15 squats
12 dips / 12 squats
9 dips / 9 squats
6 dips / 6 squats
3 dips / 3 squats
While we were dipping and squatting, No Fuego made a snide remark about  counting down by 3s resembling some counting system used by CrossFitters. This ain’t CrossFit, buddy.

Dip & Hold on my command.—That got old fast.

Captain Thor
1/4 all the way to 10/40

Ratchet Shoulder Blaster Until ENDEX

Count-O-Rama (11)


COT / BOM:  I shared a message I often share about experiencing Authentic Manhood by (1) rejecting passivity, (2) accepting responsibility, (3) leading courageously, and (4) expecting a greater reward. This is the first message that resonated with me in a COT, and I was Honored to share it after the first workout at this new AO.

Moleskin: It’s days like today that keep me hooked on F3. Seeing FNGs struggle while brothers that were FNGS not so long ago are beasting it gives a clear picture of increased Fitness. T-claps to Zima, Father Abraham, Tree Hugger, Jasmine, Woodpecker, and No Fuego for helping set the pace. Special T-claps to Soulja Boy for putting in the work necessary for a successful AO Launch! The Cockpit is in good hands.