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.

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.

Don’t be A.L.A.R.M’d… wait no… Yeah be A.L.A.R.M’d!!

THE SCENE:
Dark and rainy. YHC was the only one at the Cockpit at 0528. Would he, once again, be flying solo just cause of a little water? (Calling you out, pilots.) Feeling a little bit “sad panda” until a dedicated & motivated Tree Hugger rolled up in that jank ready to git it!

F3 WELCOME & DISCLAIMER
Sure

WARM-O-RAMA:
SSH x20IC
ISW x10IC
Arm Circle x10IC & reverse
A few sets of Quick Feet/High Knees

THA-THANG:
Did some A.L.A.R.M circuits with some modified Bruce Lee routines inserted in between each circuit.

      • ALARM 1
        Shoulder Press x20
        Lunge x20
        LBC x30
        Suicides
        Merkin x20
      • Bruce Lee Circuit
        1. 🇺🇸 🔨  (20 reps of each exercise without rest between)
        2. Leg raises
        3. Freddy Mercury 
        4. Heel Touches
        5. Crunchy Frog
        6. Baby makers
      • ALARM 2
        CMU Curls x50
        Squats x20
        Reverse Crunch x15
        Suicides
        Derkins x20
      • Repeat Bruce Lee circuit
      • ALARM 3
        CMU Overhead Tris x20
        Jump Squat x15 OYO
        Pickle Pounders x20IC
        Suicides
        Wide Merkin x20

MARY:
Nope.
COUNT-OFF & NAME-O-RAMA
Tree Huger, Soulja Boy
CIRCLE OF TRUST/BOM:
YHC shared some recent struggles and asked for prayer concerning a lack of conflict resolution in my household lately. conflict resolution is the first step in forgiveness. Forgiveness without resolution will often be superficial and result in grudges later down the road.

MOLESKIN:
Welcome back Tree Hugger.
ANNOUNCEMENTS:

DirtyMacDeuce at the NCO Club

THE SCENE:
50 degrees and amazing.  I’m really going to enjoy this year’s 5 minutes of Fall.

F3 WELCOME & DISCLAIMER
Yep.

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:
DirtyMacDeuce
4 sets of 3 exercises, with each exercise being 12 4-count reps.  Each set ended with a 1/2 mile mosey.  Each set consisted of one chest, one core, and one leg exercise.

Set 1:  Merkins, BBSU, Squats.
Set 2:  Carolina Dry Docs, Flutter Kicks, Imperial Squat Walkers.
Set 3: Werkins, WWI Situps, Monkey Humpers.
Set 4: Derkins, Freddy Mercurys, Tempo Squats.

We still had 10 minutes remaining at the end of the DirtyMacDeuce, so we finished off with some burpee/situp 11’s until time expired.

MARY:
Sprinkled throughout.

COUNT-OFF & NAME-O-RAMA
4 PAX:  Ace Ventura, Choker (QIC), Gilligan, Soulja Boy

CIRCLE OF TRUST/BOM:
Do the hard thing.  As evidenced by the fact that the other three PAX were getting a decent amount of plank time at the end of every lap (except for AOQ extraordinaire Soulja Boy who always circled back to finish with me), running is not my strength.  It would have been much easier for me to come out and Q 45 minutes of calisthenics.  But if we only work on our strengths, we’ll never develop new ones.  My charge to the PAX was that when it is their turn to Q, they should lead a workout that challenges them.

MOLESKIN:
It was great to be back at the Cockpit this morning.  There’s magic in a small group – I highly encourage everyone to put a Cockpit Q on your calendar, and stick around afterwards for Coffeeteria.

ANNOUNCEMENTS:
I’m terrible at remembering things.  Forgot to plug this weekend’s campout at Gus’s parents house.  See the preblast for deets.

Smoking Guns and Wheels of Steel (again)

THE SCENE:
Pretty much the usual. YHC was flying solo on during his last Q so he did a rerun of the routine which was a rerun of his last Q at Neverland

F3 WELCOME & DISCLAIMER
All PAX welcomed and disclaimed properly and on time.

WARM-O-RAMA:
SSH x20IC
Windmills x15IC
ISW x15IC
Cotton Pickers x15IC
Chest/tri Stretches

THA-THANG:
Part 1: Chest/Legs/Tris

PAX performed the following circuits, reps OYO, breaking in between for a short 100 yard mosey with CMUs in hand

  • 20 Incline Merkins
; 20 Narrow Squats
; 20 CMU Curls
;
    Hold CMU overhead until all in.
  • 20 Derkins; 
20 Wide Squats
; 20 CMU Curls
;
    CMU overhead
  • 20 merkins; 
Single Leg Bench Squats 10 per leg*; 20 CMU Curls
;
    CMU overhead
  • 20 Wide Grip Merkins
; 20 CMU Deadlifts; 
20 CMU Curls
;
    CMU overhead
  • 20 Diamond Merkins
; Single Leg Baby Makers 20 per leg
; 20 CMU Curls
;
    CMU overhead
  • 20 Extended Merkins
; 20 Calf Jumps/20 sec rest/20 Calf Jumps; 
20 CMU Curls
;
    CMU Overhead

Part 2: Back/Bis/Abs 

Mosey over to playground and partner up.

Partner one: 5 pull-ups
partner two: AMRAP flutter kicks
switch then rinse/repeat

Partner two: 20 swing rows
Partner to: hold plank
switch then rinse/repeat

Modified Superman-10IC w/5sec hold at the top.

1/2 mile lap back to startex.

MARY:

Reverse crunch 15IC

Crunch 25IC

Flutter kicks 20IC

American Hammers 20IC

COUNT-OFF & NAME-O-RAMA
3 PAX (1 FNG) Soulja Boy; Short Timer; Ace Ventura
CIRCLE OF TRUST/BOM:
Talked about the importance and impact of leadership.
MOLESKIN:
Welcome Ace Ventura!
ANNOUNCEMENTS:
None

Upper Body Deck of Cards

THE SCENE:
The weather was 72 degrees, really clear with dew all over everything, mosquitos super thick and everyone looked gloomy.
 
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lets start by getting the heart rate up a little, for 5 min throw the frisbee and case it. Once it lands bear crawl the rest of the way to it.
Prison Squats – 15 IC
Windwill – 15 IC
Big Boy Arm Circles – 15 IC each direction with a pause in the middle to get bug wipes from the vehicles
 
THA-THANG:
Time for an upper body workout with a poorly shuffled deck of cards. Note to everyone, shuffle the deck and do not let Tiger Lily shuffle the deck. He drew J-6 of spades in almost sequential order. Additionally, it was noted that the 2.0s had messed with the deck so there were a couple extra cards but the total number was the same (an 8 was replaced with a 5 and 3)
  • Spade = Big Boy Sit-Ups – IC
  • Hearts =  Dips on the curb – IC
  • Clubs = Merkins – IC
  • Diamonds = Row on the swing set – IC
  • Joker = 15 Burpees OYO

Note: Since each movement was a 2 for 1, there was not enough time and at 6:15, we were 9 card short of finishing the deck, but both Jokers were already completed.

MARY:
Aint nobody got time for that

COUNT-OFF & NAME-O-RAMA
Total of 4 PAX Count – Ace Ventura, Short Timer, Soulja Boy & Tiger Lily

CIRCLE OF TRUST/BOM:
Quick discussion with the PAX on the thought of being complacent and not continuing to move forward and grow. This includes all aspects of our lives (physical, emotional, spiritual, etc.).

CMU’s at The COCKpit

THE SCENE: Cold and Wet… Heavy Rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH (IC)
  • 10 Daisy Pickers (IC)
  • 50 CMU Curls
  • 50 Over Head Press (OHP)
  • 10 Wind Mills  (IC)

THA-THANG:

  • 100 OHP
    • Run Lap
  • 100 Curls
    • Run Lap
  • 50 OHP
  • 25 CMU Squats
  • 50 Curls
  • 25 CMU Swigs
    • Run Lap
  • 50 OHP
  • 25 CMU Squats
  • 50 Curls
  • 25 CMU Swigs
    • Run Lap
  • 50 OHP
  • 25 CMU Squats
  • 50 Curls
  • 25 CMU Swigs
    • Run Lap

MARY:

  • 10 Flutter Kicks
  • 50 Curls
  • 10 Flutter Kicks
  • 40 Curls
  • 10 Flutter Kicks
  • 30 Curls
  • 10 Flutter Kicks
  • 20 Curls
  • 10 Flutter Kicks
  • 10 Curls
  • 10 Flutter KicksCOUNT-OFF & NAME-O-RAMA
    5: PAX (0: FNG) 1 Transplant: Left Coast
    CIRCLE OF TRUST/BOM:
    A Mans wealth is measured by his Family. Invest in your wife, kids and community wuth your time and attention.  Be a role model not a sad clown.
    MOLESKIN:
    none
    ANNOUNCEMENTS:
    none

Did We Do This Already?

THE SCENE:
At last! The gloom is dark again! Just the way the good Lord intended. Probs been this way for a while but YHC’s been AWOL doing dumb Navy stuff for about 6 weeks so whatever. It’s new to me.

Oh yeah, Poplar showed up late. SMH.*

F3 WELCOME & DISCLAIMER
Welcomed and thoroughly disclaimed our FNG. Someone had to make him feel welcome since his up-line wasn’t even there yet. (Poplar🤦‍♂️)*

Shared the F3 mission statement as well.

WARM-O-RAMA:
SSH x20 IC
ISW x20 IC
Abe Vigoda x10 IC
Some stretches for the hammies, chest, and tris

THA-THANG:
YHC was on Q last minute so, in a pinch, decided to do an exact repeat of his last Q.

Alternating Offset Merkins x50
(We were gonna do this with CMUs but half of us, including YHC forgot to bring CMUs so we used the parking space stops. Is YHC a quick thinker or what?)

200ish yard mosey to pavilion 

Aiken Legs at the pavilion
– 20 Air Squats OYO
– 20 Box Jumps OYO
– 20 luges IC (2=1)
– 20 Smurfjacks IC

1/4 mile mosey to the tennis court for Absolution!
-Absolution x5 Click here for the deets
-1 lap around the court incorporating front/rear moseying and side shuffling
-Repeat 3 times for a total of 20 reps and 4 laps

1/2 mile lap ending at startex for some 11s using burpees and squats.

MARY:
We did 3 exercises led by by the PAX but YHC failed to adequately document these events in real time and now the world may never know the real story of those true American Heroes.  I’ll never forgive myself.

COUNT-OFF & NAME-O-RAMA
6 PAX (1FNG) Ace, Poplar, No Fuego, Tree Hugger, Short Timer, Soulja Boy

CIRCLE OF TRUST/BOM:
Nothing prepared. Spoke from the heart on what YHC has learned in the past several weeks about good leadership:
-Leadership is Hard. It requires getting out of your comfort zone and doing hard things. Physically, mentally, and emotionally.
-Leadership is not about you. It’s about those you serve. make no mistake, good leaders are servants.
-Failure is part of leadership. It’s not about how many times you fall, It’s how many times you get back up. Challenge is good. A great and necessary reality which does not mar you, but in fact strengthens you.

F3 exists for the purpose of promoting and invigorating male leadership. If you have been coming for the workout and have never seized the opportunity to lead others YHC encourages you to do so.

MOLESKIN:
It is great to be back! Thanks to Short Timer for holding it down as AOQ. Now go and launch that Atoka AO, Bro!

It was great meeting Poplar and our FNG, ACE!

ANNOUNCEMENTS:
Congratulations to our brother, Gilligan! Everything is different now brother. Enjoy it.

Talked about GR12 and Goruck.