What, Exactly, is a “Dirty Macdeuce”? 🤨

THE SCENE:

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F3 WELCOME & DISCLAIMER

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WARM-O-RAMA:

  • Burpees x10 OYO
  • YHC’s Fav Stretch

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. 

MARY:
The following is a list of things ain’t nobody got time fo.

  • Dat  ✅ 

COUNT-OFF & NAME-O-RAMA
Ace Ventura, Soulja Boy

CIRCLE OF TRUST/BOM:

Excerpt Theodore Roosevelt’s famous speech “Citizenship in a Republic”.

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

MOLESKIN:

ANNOUNCEMENTS:

Rainy Day Fun?

THE SCENE: 50s and rain
F3 WELCOME & DISCLAIMER    Done
WARM-O-RAMA:

20 ct  ssh dp iw and ssh
THA-THANG:
3×3 20 reps then  .5 mile run. squats,merkins, baby crunches…. reverse lunges, derkins, freddy mercurys …. sumo squats, wide arm merkins, flutter kicks …. ran a total of 1.5 miles

  • Sometimes
  • bulleted
  • lists
  • are
  • handy.

MARY:
a few stretches
COUNT-OFF & NAME-O-RAMA
3 pax .. Flobee, Tree hugger, Soulja Boy
CIRCLE OF TRUST/BOM:
shared a persona battle to be praying about
MOLESKIN:
Great f2 today with Soulja Boy coming thru with the coffee and muffins. For a min i  thought i was at the world famous Crave.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

You Cannot Be Serious!

THE SCENE: Cold and dark. OJ said he’d be rolling in a little late. 

F3 WELCOME & DISCLAIMER: Given. Rep counts in this backblast are directionally accurate.

WARM-O-RAMA:
Warm-up mosey ~300 yards. Plank up. YHC instructed the PAX to maintain the halt position after each exercise until YHC said “Recover.” 

Tempo merkins x10
Shoulder taps x15
Mountain climbers x20
“Recover!”

Mosey ~150 yards

Imperial walkers x15 (YHC spotted a car pull into the lot)
Prisoner squats x10 (A dark figure emerged from the car and I could see it making it’s way towards us. OJ came into view on rep 8 and we halted at 10 once he was with us.)

Short mosey into tennis court enclosure.

That’s a good Al Gore, Johnny!

THA-THANG:
11s! The PAX lined up along one doubles sideline. Then…

1 hand-release merkin; burpee broad-jump across the court to the opposite sideline; 10 big boy sit-ups; lunge walk back

2 hand-release merkins; burpee broad-jump; 9 big boys; lunge walk

etc.

Once they finished, the PAX were told to cycle through a set of 5 merkins, 10 squats, and 20 2-count flutter kicks while waiting on the six. 

The group joined the last man on his last round of 10 hand-release merkins, etc. 

Next, an abbreviated squat mile. We circled the 1/2 mile track once, then did a shorter out-and-back, stopping to do 25 squats 4 times. 

Towards the end of this, Tree Hugger let YHC know that we would have to reconcile our relationship after the workout. 

We sprinted ~100 yards to the parking lot after our last round of squats. 

MARY:
YHC gave the same instructions to hold the halt position after each exercise. 

Flutter kicks x20
Hello dolly x15
LBCs x30
(relax)
Flutter kicks x15
Hello dolly x15
LBCs x15
“Recover!”

COUNT-OFF & NAME-O-RAMA
5 PAX, no FNGs – Tree Hugger, Ace Ventura, Orange Julius, Soulja Boy, Soybean (QIC)

CIRCLE OF TRUST/BOM:
Be a disruptor in your community. Get to know your neighbors. Know what’s important to them. Have them over for dinner. See your home as a base of operations, not a cocoon.

MOLESKIN:
The Cockpit isn’t the most convenient AO for me to get to, but I enjoyed the drive before and after. I finished the latest 43 Feet episode on the way there, then Kendrick took me home. It was great meeting Ace Ventura. It’s always great seeing OJ blow past everyone in a sprint. T-Claps to Soulja Boy for bringing great coffee (with milk and simple syrup) and a shoe box full of peanut butter cookies! Tree Hugger forgave me and we were able to enjoy our cookies at peace with each other.

ANNOUNCEMENTS:
Soulja Boy encouraged the PAX to check out the Equinox Challenge and do as much of it as they can. He also exhorted us to read Freed to Lead

Cockpit’s Descending Ladder

THE SCENE: Clear and 54 degrees at the northern most AO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

After some mumblechatter we started with the standard F3 warm up:

20 – SSH IC

15 – Daisy PickersIC

15 – Imperial Walkers IC

15 – Squats IC

THA-THANG:
Continuing to get loose we completed:

  • 50 SSH IC
  • 25 BBSU IC
  • 40 SSH IC
  • 20 BBSU IC
  • 30 SSH IC
  • 15 BBSU IC
  • 20 SSH IC
  • 10 BBSU IC
  • 10 SSH IC
  • 5 BBSU IC

Next we grabbed our ruck or CMU and completed the following:

  • 30 Ruck Swings IC
  • 30 Ruck Front Squats IC
  • 30 Walking Lunges w Ruck OYO
  • 20 Ruck Swings IC
  • 20 Ruck Front Squats IC
  • 20 Walking Lunges w Ruck OYO
  • 10 Ruck Swings IC
  • 10 Ruck Front Squats IC
  • 10 Walking Lunges w Ruck OYO

MARY:
Partner up and completed 3 rounds of 10 partner leg throw down.

To finish off Mary we did a plank hold, then 20 plank jacks, then a plank hold on our left followed by a hold on our right and finished with 5 more plank jacks.

COUNT-OFF & NAME-O-RAMA
4 PAX & no FNG
CIRCLE OF TRUST/BOM:

“In our lives, change is unavoidable, loss is unavoidable. In the adaptability and ease with which we experience change, lies our happiness and freedom.” -Buddha

ANNOUNCEMENTS:
Great opportunity for some 2F coming up at the Memphis basketball game. Hope that everyone can make it out.

Millington Milez

THE SCENE:
40 degrees and wet, but not currently raining.  In other words, perfect.

F3 WELCOME & DISCLAIMER:
Standard disclaimer, with added emphasis on watching for traffic.  Millington does a lot of things right (I assume), but street lights are not one of them.

WARM-O-RAMA:
I already said it was 40 degrees.  How much warmer do you need it?

THA-THANG:
Ruck up.  Go 3 miles.

MARY:
Repeated the warm-o-rama.

COUNT-OFF & NAME-O-RAMA
5 PAX:  Ace Ventura, Choker (QIC), Soulja Boy, Tree Hugger, Woodpecker

CIRCLE OF TRUST/BOM:
There’s a saying in the Army:  “If you don’t write it down, it didn’t happen.”  This is used to emphasize the importance of AARs – recording what happened, and noting items that can be sustained or improved upon.

As we start off a new year, it occurred to me that the inverse of that saying can in many cases be true as well:  “If you don’t write it down, it won’t happen.”  I have been bad in the past about setting true goals, and especially about writing them down.  I want to be better about that this year, and I challenged the PAX to do the same.

Gus has given us a great head start on that this year with the Equinox Challenge.  The spreadsheet is already built for you, so it’s already written down.  I highly encourage all of you to join in and Accelerate all 3 F’s!

MOLESKIN:
TCLAPS to the sign guy at Millington Church of Christ.

ANNOUNCEMENTS:
QSource lunch – 11:30 Friday at the East Memphis Whole Foods.

New Year’s Eve Gloom at the Cockpit

THE SCENE: 

Rainy and 61 F

F3 WELCOME & DISCLAIMER:

Provided

WARM-O-RAMA:

Side Straddle Hop x 30

Imperial Walkers x 20

Daisy Pickers x 15

Arm Circles x 15 (forward and reverse)

Arm Stretches

THA-THANG:
PAX gathered under the pavilion and performed the exercises listed below.  A total of 5 exercise stations were setup; 15 reps of each exercise were completed then PAX rotated to next exercise station.

  1. Dips & Reverse Crunch
  2. Arm Curls with CMU & Shoulder Taps
  3. Diamond Merkins & Nolan Ryans
  4. Shoulder Press with CMU & Freddy Mercury’s
  5. Carolina Dry Docks & Little Baby Crunches

Rinse and Repeat except #4 above was replaced with Shoulder Lifts with CMU and Big Boy Sit-ups.

Side Straddle Hops x 30

Bear Crawls; 2 rounds around picnic tables

Superman/Banana (alternating)

Rinse and Repeat 5 exercise stations listed above

Side Straddle Hops x 30

Arm raises; 3 sets of 10

MARY:
Dealers choice which included ABCs, Flutter Kicks, American Hammers, and Pickle Pounders

COUNT-OFF & NAME-O-RAMA
Four total PAX:  Tree Hugger, Choker, Zima, and RageQuit

CIRCLE OF TRUST/BOM:
Tree Hugger shared the following verse from Ecclesiastes 12:13:  Fear God and keep His commandments, for this is the whole duty of man.

MOLESKIN:
None

ANNOUNCEMENTS:
None

A light and breezy morning with a refreshing citrus beverage

THE SCENE: A windy 53°, perfect F3 weather.

F3 WELCOME & DISCLAIMER: PAX were welcomed and disclaimed.

WARM-O-RAMA:

Standard Zima fare here:
SSH IC x25
Daisy Pickers IC x15
IW IC x15
Small arm circles IC x10 (+ reverse)

THA-THANG:
Modified Dora 1-2-3s

Partners performed 100 Merkins, 200 LBCs, & 300 Squats as a team. While P1 starts with 10 Merkins, P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached.

Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed.

Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed. (these really sucked)

Finished with rounds consisting of of 25 dips, 25 Carolina Dry Docks, and 25 Step-ups (five rounds).

MARY:

COUNT-OFF & NAME-O-RAMA
Four PAX (0 FNGs) – Passport, Ragequit, Soulja Boy, Zima (QIC)

CIRCLE OF TRUST/BOM:
It’s easy for us to see injustice in the world – even injustice in our own lives – and wonder where God is. I know quite a few agnostic or atheists who argue that no just God would allow bad things to happen to good people, but this construct that life is just is one that we created. The fact that injustices happen all around us is not an argument against the existence of God.

“If the Christian God had been so fragile as to be able to be argued out of existence based on injustice, the Christian God would have never made it out of the first century. Because for almost three hundred years the Christian God’s followers were persecuted. Christianity is not so fragile as maybe you think – “oh’ there’s pain and suffering in the world, there can’t be Jesus  / God”. How do you think Jesus / God survived the first century?” – Andy Stanley, “Who Needs God, In-Justice For All”

It’s been a long time since I had a crisis of faith or questioned the existence of God – there’s been far too much proof in the way He has influenced my life and helped move me from where I was to being closer to who He wants me to be. But I know there are those who do have bouts of doubt, there are those who question God’s existence when bad things happen in their lives or in the world around them – we must live as the Light, shining through the darkness that surrounds us. We focus a lot on ourselves and our immediate surroundings, but our calling – our responsibility – is to be a mirror that reflects Jesus to the world. We must take that responsibility seriously.

MOLESKIN:
Always a pleasure putting in work at the Cockpit. Praying for safe travels for Soulja Boy and for Passport to find a gig to help him towards his goal of missionary work.

ANNOUNCEMENTS:
Nada.

How the Grinch Stole Millington

THE SCENE:
Shorts weather.  Wet, but not raining.  In other words, a perfect morning for pain.

F3 WELCOME & DISCLAIMER:
Nothing but seasoned PAX present, so the disclaimer was disclaimed quickly.  Time was of the essence.

WARM-O-RAMA:
SSH x20 IC
Windmills x10 IC

THA-THANG:
The Grinch – four rounds of:
800m run
25 Pull-ups
25 Hand-Release Merkins
25 Big Boy Sit-ups
25 Jump Squats

I would wager that a significant percentage of the pull-ups performed during the Grinch challenge over the last few weeks have been “questionable”, and mine are certainly at the top of that list.  But I would be remiss if I were not to take a minute here to extend a hearty round of TCLAPS to our very own shirtless wonder, Granola.  His were the real deal, all 100 of those bad boys.  Way to push yourself, brother.

MARY:
Why ya buggin?

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

CIRCLE OF TRUST/BOM:
As we get closer to Christmas, I find the same kinds of thoughts running through my head as I always do this time of year.  “This traffic is ridiculous.  These year-end projects are going to kill me.  Why does it seem like we have twice as many school holiday programs as we have kids?  Seriously, this traffic is ridiculous.  Why did all of these idiots wait until the last second to go Christmas shopping?  I shouldn’t have waited until the last minute to go Christmas shopping.”

Sometimes we stress ourselves out worrying about all the hectic stuff that goes along with the Christmas season.  This morning I wanted to refocus us on what its really about.

Matthew 1:18-23:  This is how the birth of Jesus the Messiah came about:  His mother Mary was pledged to be married to Joseph, but before they came together, she was found to be pregnant through the Holy Spirit.

Because Joseph her husband was faithful to the law, and yet did not want to expose her to public disgrace, he had in mind to divorce her quietly. But after he had considered this, an angel of the Lord appeared to him in a dream and said, “Joseph son of David, do not be afraid to take Mary home as your wife, because what is conceived in her is from the Holy Spirit. She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.”

All this took place to fulfill what the Lord had said through the prophet:  “The virgin will conceive and give birth to a son, and they will call him Immanuel” (which means “God with us”).

MOLESKIN:
The sausage biscuit at Millington Donuts is crazy good.

ANNOUNCEMENTS:
QSource lunch – 11:30 Friday at the East Memphis Whole Foods.

The Gloomy Gloom

THE SCENE: 35F and very gloomy

WELCOME & DISCLAIMER:

Give and disclaimed

WARMARAMA

SSH X 20 IC

Imperial Walkers x 15 IC

8-count body builders x 10 IC

Mountain Climbers x 15 IC

Good Mornings x 5 IC

*partner up*

THE THANG

Partner AMRAP

PAX 1 runs the track. Partner 2 performs Merkins. Flap jack. SSH til all in. That’s one round. Go to next exercise. Rinse and Repeat. Exercises: Merkins, Squats, BBS, Burpees, Flutter Kicks

7’s

PAX line up on one end of parking lot and perform 6 jump squats, run backwards to halfway and perform 1 Lt. Dan (lunge lunge squat). PAX then run back and do 5 jump squats, run backwards, do 2 Lt. Dan’s. Rinse and repeat til complete.

Bear-a-cides

Bearcrawl to furthest line, crawlbear back, then rinse and repeat to halfway, then quarter way.

MARY

Rosalitas x 15 IC

Box cutters x 15 IC

Hello dollies x 15 IC

Hollywood side crunch x 15 IC (each side)

Jane Fondas x 15 IC (each side)

BBS x 10 IC (led by Short Timer)

V-ups x 10 IC (led by Soulja Boy)

American Hammers x 20 IC (led by Jail Bait)


COUNT-OFF & NAME-O-RAMA
4 PAX (0 FNGs): Bruce, Soulja Boy, Short Timer, and Jailbait

CIRCLE OF TRUST/BOM:
‘Tis  the season for…service. While everyone else is worried about what gifts to give or what they are receiving, instead focus on what you can do to serve those around you. Service over self….I am third.

Proverbs 11:25

MOLESKIN:

The Gloom was thick this morning and blanketed all of Memphis on YHC’s trek to the northeast kingdom.

ANNOUNCEMENTS:
None

Double Doras – like Star Gazers, only easier (or something)

THE SCENE: A balmy 50° at the Cockpit, rain was forecast, but the weatherQ did his job.

F3 WELCOME & DISCLAIMER: Yeppers.

WARM-O-RAMA:

C/P Zima’s warmorama:
SSH IC x25
Daisy Pickers IC x15
IW IC x15
Arm circles IC x10 (+ reverse)

THA-THANG:
Like many folks, Dora has packed on a few extra LBs this holiday season, so she’s not longer the svelt character we all know and love hate, but has doubled in size. So today we had Double Doras:

Partner up, perform the following exercises as a team:
200 Merkins/Carolina Dry Docks (swap at every 50)
400 LBCs/4-Count Flutter Kicks (swap at every 50)
600 Squats/Lunges (swap at every 50) (only got to about 450 before time Q called it)

While Partner 1 is doing the 2-4-6, Partner 2 runs to the lightpole, performs 10xSSH, then runs back to swap until the team completes each exercise.

MARY:

COUNT-OFF & NAME-O-RAMA
3 PAX: Soulja Boy, Tree Hugger, Zima

CIRCLE OF TRUST/BOM:
1 Timothy 4:8
for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.” 

Reading this verse yesterday it struck YHC how much of his time is spent researching, planning, or physically training his body in order to ‘get better’ and be better prepared for what life throws at him, yet how relatively little of YHC’s time is dedicated to studying God’s word, thus preparing his soul for the daily spiritual warfare we endure. God gets a fraction of YHC’s time, often not the first-fruits but rather whatever is left, if any, after he tends to the temporal things which surround him – most of which little or no eternal consequence. YHC challenges himself and his fellow PAX to focus on giving the first-fruits of time to prepare for the spiritual warfare which, unlike the ‘battle of the bulge’, we cannot win alone.

MOLESKIN:
Love the Cockpit – such a versatile space to work. And the pavilion was a perfect backup plan in case the weatherQ fart-sacked.

ANNOUNCEMENTS:
Nada.