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.

Ruck Type Things

THE SCENE:  Choker and YHC strolled in at 0520 from 4 mile pre-ruck and Choker had to jam.

F3 WELCOME & DISCLAIMER

Aye!

WARM-O-RAMA:

We did some things. I can’t remember em all. I’m not some sorta psychic.

THA-THANG:

4 circuits of the following with 1/4 mile ruck after each circuit.

  • 25 squats (OYO)
  • 25 merkins (OYO)
  • 25 flutter kicks (IC)
  • 25 ruck swings (OYO)

MARY:

American Hammers x25IC

COUNT-OFF & NAME-O-RAMA
Tree Hugger; Short Timer; Soulja Boy (QIC)

CIRCLE OF TRUST/BOM:
QIC Prayed for the PAX.

MOLESKIN:
None.

ANNOUNCEMENTS:
Also none.

Three PAX and a Pavilion

THE SCENE:

Calm and about 60 F

F3 WELCOME & DISCLAIMER

Provided

WARM-O-RAMA:

Side straddle hop x 30

Imperial Walkers x 20

Daisy Picker x 15

Mosey to tennis court; three times around Tennis court alternating between a mosey, side straddle, karaoke, and backwards mosey.

THA-THANG:

PAX moseyed to the pavilion and two rounds of the following (20 reps each): (rotating clockwise around the inside of the pavilion at different stations)

  • Squat Jacks
  • Wide Merkins
  • Box Jumps
  • Little Baby Crunches
  • One Leg Lunges
  • Wall sit for 60 seconds
  • Reverse Crunch

PAX moseyed to tennis court and went three times around Tennis court alternating between a mosey, side straddle, karaoke, and backwards mosey.

PAX walked back to the Pavilion and did two rounds (20 reps each) of the following: (rotating clockwise around the inside of the pavilion at different stations)

  • Squats
  • Derkins
  • Calf Raises
  • Military Merkins
  • Monkey Humpers
  • Flutter Kicks

MARY:

Mary included ABC’s, V-Ups, and Big Boy Situps

COUNT-OFF & NAME-O-RAMA
Three PAX participated:  Tree Hugger, Ice Cube, and Soulja Boy

CIRCLE OF TRUST/BOM:

Ice Cube share some encouraging thoughts.

MOLESKIN:
None

ANNOUNCEMENTS:

None

This is my CMU, there are many like it but this one is mine.

THE SCENE: 60 som’n, one of the three weeks of nice weather Memphis gets a year.

F3 WELCOME & DISCLAIMER

Welcomed and Disclaimed.

WARM-O-RAMA:

SSH x25 IC

Imp Walkers x11 IC (forgot how to count on the last rep)

Daisy Pickers x15 IC

Shoulder circles x10 forward, x10 reverse IC

THA-THANG:
CMU AMRAP Circuit, 1 minute of each exercise followed by 15 seconds of rest.

  • Blockees
  • Curls
  • OH Squat
  • Rows
  • Hip bridge thruster aka Baby Makers
  • Weighted WW1 sit up
  • OH press
  • Sumo squat
  • Skull crushers
  • SLDL
  • Front High Pull

PAX then took a nice mosey lap and returned to pavilion to rinse and repeat.

After round 2, instead of another mosey PAX got a little Gus’s Rachet Shoulder Blaster action.

MARY:

Flutter Kicks x25 IC

Dealers choice Soulja Boy led V-ups x15 IC

COUNT-OFF & NAME-O-RAMA
6, 1 FNG (El Toro Taco)

CIRCLE OF TRUST/BOM: 

Talked a little bit about the Great Commission and the idea of “as you are going” vs “go”. Life is a journey and not a destination.

MOLESKIN:

VQ BABAYYYY!!! I had a blast today and I am so thankful to have this group of men to do life with and get better together.

ANNOUNCEMENTS:
Watch out for the next Passport Q, no AO is safe.

Lucky Number 7 Challenge – Day 4

THE SCENE:
Enjoy these perfect 50 degree mornings.  Because we’re going to get about two weeks of them and then it will be straight to face-of-the-sun Memphis hot.

F3 WELCOME & DISCLAIMER
Please remove all paving stones from your back before bear crawling.

WARM-O-RAMA:

SSH x20 IC
Daisy Pickers x15 IC

Ruck up and move to the walking path.

THA-THANG:
April Goruck Challenge – Workout #4 of 7
Ruck 1 mile at a 14-minute pace, then complete 10 rounds of the following:

10 Ruck Thrusters
25m Bear Crawl
10 Ruck Swings

It was 0614 when we completed the 8th round.  We decided to skip to the COT and end on time, and those who were able could stay after and finish the last two rounds.  3/4 stayed late to finish.

MARY:

COUNT-OFF & NAME-O-RAMA
4 PAX:  Choker (QIC), No Fuego, Passport, Short Timer

CIRCLE OF TRUST/BOM:
There is great power in accountability among brothers.  The Biggest Loser challenge is a prime example of this.  Make the most out of all the tools F3 has to offer.

MOLESKIN:
Bear crawling 25 meters with a ruck on is not so bad.  Doing it 9 more times sucks.

ANNOUNCEMENTS:
BrewRuck is on Saturday – register here.

Passport’s VQ is next Monday – HC now!

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.