I Stole This Routine From Episode 10 of “Goruck Training”

THE SCENE:

The scene started last night (err… early this morning) as YHC lie sleeplessly in bed as the Qdreniline of Qing my first ruckout began to flow early.  Exciting times!

80 something degrees, still dark out (thank the Sky Q), and stupid humid. YHC Swam up to the Morg at at 0505 to do some stretching due to the lingering stiffness resulting from Choker’s AMRAPalooza Q yesterday at the Cockpit. Cobains Chocker.

Commie was already there. After watching him cumbersomely don his ruck and buckle up from sternum to waist like he was leaving the atmosphere YHC told him to doff it as we would be warming up with rucks in hand rather than on shoulder.

Like two minutes later Choker, Bam, and Bam’s cujo arrived, polishing off the pre-ruck ruck. Bam had to split but it was good to share a quick fist bump with a PAX YHC hasn’t seen in some time.

F3 WELCOME & DISCLAIMER

Yezzir!

WARM-O-RAMA:
SSH x20 IC (ruckless)

Large Arm Circles x10 IC the reverse

15 Ruck Swings OYO

10 squats w/ ruck on front. pause for 5sec at bottom of rep.

THA-THANG:
Rucks on, boys! Let’s get moving!

Move for 1/4 mile at about 15 minute pace then doff rucks.

  • Flutter Kicks with ruck overhead x25 IC
  • Overhead Press x15 IC
  • Ruck Squats x15 IC
  • Ruck Merkins x10 IC

Rinse with another 1/4 mile movement then repeat above mentioned circuit four times. That adequately smoked the PAX so the rest of our time was spent getting distance for a total of 2.56 miles.

MARY:
Made it back to startex with about two minutes left and knocked out some BBS until time was up.

COUNT-OFF & NAME-O-RAMA
Choker, Commie, Soulja Boy.

Lowest number the Morg has ever seen. I a lot of Morglians are running and chugging donuts this morning. Not jealous.

CIRCLE OF TRUST/BOM:
Another real life SB story. LatelyYHC’s 2.1 has been in the newly formed habit of assaulting his younger brother when he gets annoyed. Hitting squeezing arms and whatnot.

My immediate response has been to get upset yell a little and tell him not do do it again with the intended result of him stopping and life being better. never works but if it did it would only serve as behavior modification and the real problem would go unchecked.

Anger.

Anger in the heart is is an ever present struggle for us humans. It’s worse than most of us realize. When you punch the gas and whip around the person in front of you on the road to show them that they weren’t driving fast enough for YOUR taste, you anger just manifested itself in that.

Jesus equated anger in our hearts to murder. Matt 5:21-22. A concept difficult to grasp by people looking at those to actions through the lense of man made laws. Anger toward our neighbors, like any other thing which dishonors Christ and elevates our desires above His glory is a serious offense deserving of God’s wrath. This is terrible news to a lost and dying race of sinners.

The good news, that His wrath has been laid upon the wiling shoulders of Jesus Christ. Those who are in Him, though we will struggle through the rest of this life, can rest assured in the forgiveness we receive through Him.

The Challenge: Throughout your days, weeks, years, life, recognize the times that anger in you heart threatens to control your actions, words and thoughts. If you are in Christ, God is no longer angry at you. Let go of your anger and forgive.

MOLESKIN:
Prayed over the PAX IRT the topic of COT. Granola sent a dozen KK donuts to the PAX at the Morg via Bam. YHC hates KK donuts. I had two.

ANNOUNCEMENTS:
GrowRuck and the recent shipment of patches were covered in conversation during the ruck.

Vice Squad Ruck on Friday the 13th

THE SCENE: The PAX met the gloom with a ruck sack and a bit of titillating excitement over the introduction of the VICE.  So titillating that sweat began to ooze out of pores all over.  Or maybe it was the 100% humidity and 77 degrees.

55 Pounds of Suck

F3 WELCOME & DISCLAIMER
Although there were no FNG many of the PAX were sporting new rucksacks.  The disclaimer did happen and special attention was given to the VICE.

WARM-O-RAMA:

SSH IC X 30 (I went to 30 so that Meter Maid could join us) (speed on exiting a motor vehicle is not a skill taught in law school)
Daisy Pickers IC x 15
Around the world Lunges (Daft Punk) OYO X 5

THA-THANG:
Ruck up and Mosey – Slog (slow jog) with ruck ~ 1/4 mile
The Vice was passed every 100 to 200 yards.

at the 1/4 mile mark we circled up “Cult style”
Ruck swings IC X 15
Ruck Press IC X 15

Ruck 1/4 mile continue to pass the Vice
Ruck Merkins IC X 10
Ruck Jump Lunge IC X 15

Ruck 1/4 mile continue to pass Vice
Indian split leg Vice pass (The vice was passed through each PAX legs.  After passing then run to the end of the line.

Time hack to get back to Startex.  12 minutes to get all pax back along with the VICE.  The vice was swapped every 1 to 2 minutes.  No penalty for getting back on time other than extended Mary.

MARY:
Flutter Ruck up kicks IC x 15
Overhead Ruck to ground and back up IC x 15
Dealers Choice
Cheese-steak – Chillcut hold IC X 15 ???
Nature Boy – Hello Dolly IC x 20
1040 – Hello Dolly IC x 15
Snowman – 1 ruck lap around the parking lot

COUNT-OFF & NAME-O-RAMA
9 PAX (0 FNG)

CIRCLE OF TRUST/BOM:
Just and encouraging word to lead your family first then lead out.  So often we are busy doing life and forget to lead our family.  A HIM (High Impact Man) has a responsibility to disciple his wife and children first.  Then lead out from there.  Spend time with your family and let them see you lead (spiritually)

MOLESKIN:
The Vice ain’t no joke.  I liked Cheesesteak’s homonym using the Vice as an illustration of carrying around our own Vices.  Meaning we all have shortcomings and fall short of the mark.  If you have a Vice, put it down.  It might be a struggle not to pick it back up but a true HIM understands that these Vices can be victories that can only be won with Christ leading you.

ANNOUNCEMENTS:
GrowRuck 12 – Sign up now and train with us.

First Ruck Q – Barracks Edition

F3 MEMPHIS – 11 July 2018

THE SCENE:

AO: The Barracks

QIC: Geppetto

Conditions: 78F/94% Humidity

F3 WELCOME & DISCLAIMER

  • Welcome: I am not a professional
  • You are participating at your own risk
  • You are responsible for your own wellbeing
  • You are here voluntarily, and you are not paying to be here
  • Know your limits and do the best you can, all exercises can be modified and are only suggestions.

WARM-O-RAMA:

  • SSH IC X 15
  • Imperial Walkers IC X 15
  • Windmills IC X 10

THA-THANG:

  • GORUCK Light Training: (20 minutes – As many rounds as possible)
    • 20 4-Count Flutter Kicks with Ruck Overhead
    • 20 Ruck Swings
    • 20 Push-ups
    • 20 Air-Squats
  • Ruck around the block for time (about 1.7 miles) with one 60 lb sandbag and one flag shared amongst the PAX
  • GORUCK Light Training: (10 minutes – as many rounds as possible) *Unfortunately, all PAX were disappointed that we did not Ruck fast enough to have a full 10 minutes for this cycle. PAX blasted through one round before YHC had to call it quits.)
    • Bear Crawl from Point A to Point B
    • Shoulder to Shoulder Press (like passing a log from one shoulder to another) X 20
    • Crab Walk (with ruck on front) from Point B to Point A
    • Thrusters X 20 (squat and overhead press)

 MARY:

  • None – Ran out of time

COUNT-OFF & NAME-O-RAMA

  • 7 PAX (No FNGs)
    Blart, Father Abraham, Hitch, Shoestring, Bruce, Soybean, Geppetto (YHC)

CIRCLE OF TRUST/BOM:

Genesis 40:6 (NKJV) And Joseph came in to them in the morning and looked at them, and saw that they were sad.

Joseph knew he was meant for great things. Yet, he did not lose sight of God’s will for him, when his circumstances seemed to take him down a doomed path. He endured amazing suffering, injustice, difficulty, etc, yet he never gave up. One way that he kept his faith in God was to take his eyes off his circumstances and watch and care for others.

Circumstance: His brother’s hated him for being favored by their father, and for dreaming of greatness.

Response: Hold on to the truth/his dream

Circumstance: His brother held him captive in a pit, and sold him into slavery, and then sold into Potiphar’s house.

Response: Joseph worked hard, applied himself, and gained authority in Potiphar’s house.

Circumstance: Joseph was falsely accused, and thrown into prison.

Response: Joseph worked hard, applied himself, and gained authority in the jail.

Circumstance: Joseph helped a fellow prisoner, but he was forgotten once the prisoner was released.

Response: Joseph continued to do what was right, and was finally blessed to be in a powerful position in Egypt, where he eventually saved the lives of the same brothers who had wanted to kill him.

Joseph did not resort to self-pity, lethargy, completely giving up on life and God.

Whatever difficult circumstances we may be going through now, I hope that we will fight our fears, insecurities, etc with taking our eyes off of ourselves, and looking for ways to help others.

MOLESKIN:

  • The workout was challenging and designed to prepare PAX for the beatdowns associated with the upcoming GrowRuck12. The complaints were welcomed, and acknowledged the need to “Embrace the Suck”. “The Suck” was duly embraced by all present, and the Workout’s Six was kicked.
  • O Positive would be proud of YHC as he started to recite the mission of F3 before beginning the workout.
  • O Positive would be ashamed of YHC as he got just enough right and just enough wrong that no one present could tell what the mission statement is. Thankfully, no FNGs were present to be confused.
  • YHC disappointed himself, the entire F3 Nation, and maybe even the life on Mars when he failed to gather PAX for a Proof of Life photo. He is determined to be a better human in the future, though he acknowledges the distance he needs to travel to get there.
  • We prayed for Father Abraham’s wife, and we hope she recovers fully and quickly over the next few days.

ANNOUNCEMENTS:
GrowRuck in September – Must sign up and pay $75 deposit by 8/1

Embrace the Ruck

THE SCENE:

The Morg: 73 degrees with a picture-perfect sunrise

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3

WARM-O-RAMA:
>Rucks on
*SSH x 29 IC
*IMPERIAL WALKERS (moving in a circle clockwise as a unit) x 29 IC
*HILL BILLIES (moving in a circle clockwise as a unit) x 29 IC
(29 reps=29th day of month; go figure. Classic OP)

THA-THANG:  Basic Training

>Rucks on
>YHC had the PAX assemble in 2 columns, single file line; 1 column: 5 PAX, the other: 4 PAX
>Column on Right, facing north: Flag Bearer of Old Glory shovel flag (always remained in front)
>Column on Left, also facing north: Flag Bearer of F3 shovel flag (rotated front-back, back-front, never stationary)
>YHC led the PAX on Ruck March, as follows, with a sprinkling of beatdown:

  • PAX marched .33 mile…stopped…columns faced each other
  • PAX performed exercise: x 25 Squats IC
  • PAX rotated man in front; would hand shovel flag to man behind him and proceed to the rear of the column, back in formation; PAX who was previously 2nd from front assumed lead position in front of column. PAX resumed march.
  • PAX repeated this as follows:
    • Next stop (another .33 mile)/exercise: x 50 Squats while holding rucks against chests (arms through shoulder straps) as if these HIM were pregos but we know that can’t happen. At least not with this PAX. #Science
    • Next stop (another .34 mile)/exercise: 75 Imperial Walkers Squats
  • YHC led PAX over a bridge and paused for the PAX to plant shovel flags and secure some real estate for:
    • x 25 Dips IC
    • x 25 Incline Merkins IC
  • Resumed march. Stopped at .5 mile/exercise:
    • x 50 Hill Billy Squats
  • Resumed march. Stopped at .5 mile/exercise on bridge:
    • x 25 Dips IC
  • Resumed march. Arrived back at STARTEX.
    • Rucks off
    • Total milez: 2.2

MARY:

*Big Boy Sit-Ups x 8 IC

COUNT-OFF & NAME-O-RAMA:
9; Commie, Choker, Mr. Wonderful, Flobee, Bootheel, Orange Julius, Sleep Number, No Fuego and O Positive (YHC)

CIRCLE OF TRUST/BOM:

F3…has changed YHC’s life.  In so many ways to count.  YHC shared how Q’ing has helped build a renewed confidence in YHC’s ability to lead.  YHC highlighted how he struggled with recent anxiety over a large project-and I mean LARGE-at work but by asking for his own 15 year old son among others,  to pray for him-settled into a state of assured, self-confidence that F3-by God’s grace-has helped prepare him to tackle the project at hand.  And he did just that.  For that, YHC feels it a true privilege to lead a bootcamp with his brothers as he sees and feels his personal leadership developing, in the gloom which is carrying over into many other areas in his life, personally and professionally.  Admittedly, YHC is very intentional to step up and Q every other week/avg.  Being the Q-to YHC-means being ‘fully present’ and owning the opportunity.  Failure and fear to fail-Q’ing a workout-should not deter a man from Q’ing.  YHC challenged the PAX to step up and lead if they never have.  To step up and lead if it has been awhile.  Step up-with confidence-and lead their families, companies and communities.  #FreedToLead

Also reminded the PAX of the F3 Mission and the reason why the F3 Mission is important to remember.  With 450 +/- and counting it has become increasingly evident that not many can confidently and accurately recite the Mission and Core Values.  YHC challenged the PAX to consider, “Don’t get caught up ‘in the current’ (posting to work-outs out of habit) if you don’t know why you are ‘in the water’ (to grow and develop your leadership skills) in the first place.  YHC read Spurgeon passage from YHC’s daily devotional, ‘Morning and Evening’. 

**PAX prayers were lifted up.

MOLESKIN:
This is a solid AO with PAX ready to work. This ruck work-out was a test drive.  YHC wanted to see PAX engaging one another in 2ndF during the march; hence the 2 columns.  It didn’t feel forced and fellowship was aplenty.  Beatdowns were challenging as the ruck was worn/used during each one.  And a little fun, too.  Really impressed with the PAX’s discipline to follow strict instruction-readying these PAX who might be participating in upcoming GrowRuck. Well done, brothers.  And the nice young woman *whoever you are*who stopped and saluted the Stars and Stripes during our march…Thank You.

ANNOUNCEMENTS:

  • Service Project: Chick-fil-A Family Picnic and Field Day on 6/30/18; see YHC for details.
  • GROWRUCK is coming to the Bluff City…9/21-9/23.

 

 

 

Fellowship Ruck

THE SCENE: 
The Barracks – YHC’s favorite AO in the best Region in F3 Nation. No one showed last week, and at 0520 it was looking like the same thing was about to happen again. Fortunately, Geppetto pulled up just as I was finishing inspecting the new track surface. We rucked up and hit the road.

F3 WELCOME & DISCLAIMER
Hit the high points.

WARM-O-RAMA/THA-THANG/MARY:
Ruck the big loop around Highland, trying to keep a good pace. Lots of conversation about kids, mini vans, GORUCK events, etc. Good times. 

When we got around to the garage, we hit the stairs, rucked down the ramps, and did 11s on the side street (derkins and irkins). We ran out of time (and energy) on the last couple sets and rucked back to start – about 3 miles in total.

CIRCLE OF TRUST/BOM:
YHC talked about the brevity of life and how that is encouraging in times of trial. It won’t last forever, and even a lifetime is just a blip in the context of eternity.

ANNOUNCEMENTS:
4th of July Convergence at Mothership
2nd F Movie Night at Overton Square Thursday night

Ruck Like You Mean It

Date: 06/15/2018

AO: The Morg

QIC: Gus

PAX: Phat Pat, Orange Julius, Soulja Boy, Commie, Sleep Number, Crevasse, Woodpecker, Gus

Conditions: 72F – perfect

WELCOME

DISCLAIMER

Warm-o-Rama
The PAX were taking their sweet time, and I was ready to go. Phat Pat finally joined the COP at 0518, while the rest of the PAX were holding their rucks over their head. After about 90 seconds of that, we transitioned to ruck planks for another 90 seconds.

* ruck one quarter-mile, Exhorting the Six to get their Sixes in gear *

Ruck Overhead Press IC x 25

* ruck one quarter-mile, after placing PAX who comprised the Six last time at the front of the Group *

Squats IC x 50

* ruck one quarter-mile *

BBSU with ruck on front OYO x 50

* ruck one quarter-mile *

Ruck merkins IC x 10
Ruck curls IC x 10

* ruck one mile at 15:00/mile pace + ruck to SP + an Orgasm Lap to bring my Garmin to 2.50 miles total *

Count-O-Rama (8)

Name-O-Rama

COT / BOM:  Don’t just talk about it; be about it.

If a brother or sister is poorly clothed and lacking in daily food, and one of you says to them, ‘Go in peace, be warmed and filled,’ without giving them the things needed for the body, what good is that? So also faith by itself, if it does not have works, is dead.” James 2:15-16

I challenged to take this charge seriously in their spiritual lives, but also as they think about their physical Fitness.

Moleskin: Great sixty minutes of Ruckership with the Morg People! 

Wander Ruck 2018

THE SCENE: Overton Square Startex @ 2100

F3 WELCOME & DISCLAIMER

THA-THANG:
The purpose of Wander Ruck 2018 was to aimlessly wander around Memphis, stop at a bar for a random beer, and get #Milez. Soybean threw the 60# sandbag on his shoulders, O Positive waved the flag and the pax were off on our first Wander Ruck led by YHC.

We had to be extra careful traveling at night but it did not slow us down.  We wandered from Midtown down Madison towards Downtown Memphis.  Some of our highlights were being honked at a half dozen times within a few moments of step off. We had a couple randoms yell at us.  One of them mentioned something about being shot at, but YHC isn’t sure. Either way, we pressed on. Somehow we managed to have some of the best luck on earth on not getting stopped by lights.  Crosswalks were just opening up for us.  Felt like Walter Payton running down the field!

The trip around Downtown was somewhat eventful.  We attempted getting on Beale Street but someone forgot their ID. So we wandered down to the Green Beetle.  Many heads turned when we walked in mainly cause Memphis isnt used to have 12 good looking men wandering around.  PBR was the brew of choice for many of the pax, which is a STRONG choice. Many of the bike bars rode past us but none were ready for the dancing  pax.  YHC lost control at one point but gathered composure again quickly.

After the Green Beetle, pax made their way down to the Riverfront.  Running up the bluff and stopping for a pic with “Big Al”, a giant catfish on a playground.  We wandered for few more minutes around the river before making the trek back to Midtown.

On the road back to Overton Square, YHC noticed the bad decision of our Nantan.  He wore pants.  WHO WOULD WEAR CANVAS PANTS IN 100 DEGREE WEATHER?  Gus would.  The amount of sweat coming from the pants of our Nantan was awkwardly gross.  I hope he learned his lesson.  All in all, the pax made it back safely to endex.

COUNT-OFF & NAME-O-RAMA
12 pax (0 FNG’s)

CIRCLE OF TRUST/BOM:
YHC spoke on the idea of doing hard things.  Its not easy to bust out 10+ miles on a Friday night but we didnt sign up for easy.  We are men who must push into the hard things in life.  Not just physically, but mentally and especially spiritually.  We must lead the charge into doing hard things!

MOLESKIN:
At the end of the night, a few pax tried going to a couple bars for a post-ruck brew and the service at one bar was abysmal, another was closed and the last had a $5 cover charge.  The pax being to cheap, went home.  YHC was somewhat disappointed but it just wasn’t meant to be.

ANNOUNCEMENTS:
None

Ruck Blackout at The Levee

Date: 06/15/2018

AO: The Levee

QIC: Gus

PAX: Nature Boy, Bombay, Billy Blanks, Woody, Soybean, Speedy, Gomer, 1040, Meter Maid, Slicnut, Gumbo, Corky, Captain Obvious, Wide Right, Gus

Conditions: 82F – not bad

WELCOME

DISCLAIMER

Warm-o-Rama
We did some side straddle hops and some daisy pickers as we waited for all PAX to gather ’round and briefly discussed how to access the football field.

* ruck with coupons around the whole dadgum school building because only one gate was open *
[The time it took to get to the football field probably saved us from actually blacking out. Sky Q knows best.]

This workout is not original and was developed from the workout found here.

First Station in the Endzone
3 Rounds
10 OH Squats
10 front ruck squats
10 Ruck Swings
Sprint 100 yards (Ruck is a coupon, so no straps) to opposite endzone.

Second Station in the Endzone
3 Rounds
20 Ruck Thrusters
20 Push ups with side ruck pulls (Ruck at your right side…do a push up and then pull your ruck to the other side with your left arm, push up, then pull it back with your right arm)
20 Burpees
Sprint 100 yards (Ruck is a coupon, so no straps) to opposite endzone.

The Worst Bearcrawl
Bearcrawl from endzone to endzone, moving yourself and ruck without wearing ruck.
[Suggested mode of travel was pulling ruck forward after one bearcrawl movement forward, alternating arms, but some PAX got creative.]

* ruck back to SP as time ran out *

Count-O-Rama (15)

Name-O-Rama

COT / BOM:  “Let us not grow weary of doing good, for in due season we will reap, if we do not give up.” Galatians 6:9

Moleskin: I planned for us to do the whole dang workout put out by PATHFINDER. Because we only had 45 minutes, and about fifteen of those minutes were used to travel from the parking lot to football field and back, we were unable to do that. But everyone was smoked, so Mission: Accomplished.

Enduring the 8-Count at the Barracks

THE SCENE:
Lovely morning at my alma mater, and a great turnout for our Barracks ruck workout. 11 HIM showed up ready to work, including Nature Boy and Snowman, who made the drive from Germantown. Bruce was up to Q, but got busy, so YHC volunteered to take on the ruckers. 

F3 WELCOME & DISCLAIMER
Did that

WARM-O-RAMA:
Rucks off – SSH x10, Daisy Picker x10, Windmill x10, High Knees x10
Rucks on – SSH x20, Slow Squat x10

THA-THANG:
We grabbed various and sundry coupons and started rucking. As I was sitting in my easy chair last night pondering this workout, my mind kept coming back to the 8-count body-builder. It’s an unforgiving exercise, and a very popular one among GORUCK cadre. I also kept thinking of the parking garage stairs. YHC Q’d at the Annex yesterday and did 11’s. Eureka! 11’s using the stairs! Typically, 11’s is done with two different exercises, but since you can’t improve upon the 8-count, we stuck to that. 

Of course, none of this was known to the PAX when we made the turn towards the Tower of Terror, but I heard a few groans as we approached. We stopped near the stairs, did 10 8-count BBs in cadence, picked our coupons back up, and climbed 5 flights to the top. Planked until all in. One 8-count BB on your own. Ruck down the ramps to start. Nine 8-count BBs in cadence, up the stairs, 2 8cBBs, down the ramps. Eight 8cBBs, up the stairs, 3 8cBBs, down most of the ramps.

YHC was set on completing the 11s, so for the sake of time, we stopped at one of the ramps to finish off our set. Here we did seven 8cBBs, double-timed it up the ramp, 4 8cBBs, walk back down. We still ran up against time, so we did the last 13 8cBBs at the bottom in sets of 4, 4, 5. YHC was smoked and leaned on the PAX to help call the exercises in cadence down the stretch.

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
11 PAX, 1 40 lb sandbag named D-Bo, 2 CMUs, 1 35 lb kettlebell named Damien – no FNGs, but who can blame them?

CIRCLE OF TRUST/BOM:
(This is a copy/paste from Tuesday at the Annex) Leviticus 19:9-10 says, “When you reap the harvest of your land, you shall not reap your field right up to its edge, neither shall you gather the gleanings after your harvest. And you shall not strip your vineyard bare, neither shall you gather the fallen grapes of your vineyard. You shall leave them for the poor and for the sojourner: I am the Lord your God.”

That passage has been convicting for me lately thinking about how I spend my time and money. God instructed his people to leave some of their earnings (crops) for the poor and sojourner. I should do the same with my earnings and my time, so that if I have a neighbor in need, I’ve got some left to give. Our culture tells us to either indulge and spend it all, or hoard and save it all. God calls us to be radically generous. 

MOLESKIN:
2.5 miles, 15 flights of stairs, handful of ramp runs, and 110 8-count body builders. Not bad at all.

There is no way I’d ever do 110 8cBBs and 15 flights of stairs by myself. Very thankful for all the PAX that showed up and didn’t quit. Some of my 8cBBs at the end looked truly sad, but none of us stopped.

Gear: Nature Boy was leaking sand for about a third of the workout. Most were commenting on their rucks hitting the backs of their heads (no one was concussed…as far as we know). Shout-out to Wrangler for making the best value rucking pants in the world.

ANNOUNCEMENTS:
Father Abraham graduation at the Warriors Center
2nd F gathering at Levitt Shell this Saturday

Barracks “Hot Lap”

THE SCENE: Barracks. 70. Herrrrrmid.

F3 WELCOME & DISCLAIMER:

  1. Welcome: I am not a professional
  2. You are participating at your own risk
  3. You are responsible for your own wellbeing
  4. You are here voluntarily, and you are not paying to be here
  5. Know your limits and do the best you can, all exercises can be modified and are only suggestions.
    WARM-O-RAMA:

warmup: ruck down. SSHx20, IWx20, merkinsx20, squatsx20. Ruck up, repeat. Ruck down, stretch.

THA-THANG:
A “Hot Lap” from the Barracks pull up bars to top of parking garage and back.

10xPartner-aided pullups.
ruck to benches. Step-up-thrusters using ruck (x10 each leg).
Ruck full ramps to top of parking garage.
Top: 20x thrusters, 20x ruck v-ups, 20x curls, 20x flutter kick (holding ruck over chest).

 

All descend stairs. Half of pax gives their ruck to a partner. Now we have a double-ruck group and a no-ruck group. Double-ruckers ascend the stairs, no-ruckers run up the ramps. Meet at top, give rucks back to owners, all descend stairs to switch groups and repeat. A bunch of stairs with two rucks is a shortcut to feeling the burn big time.

 

Ruck back down to pullup bars/benches to Repeat the “Hot Lap.”

 

MARY:
Not today.

COUNT-OFF & NAME-O-RAMA

Bootheel, Shoestring, Lara Croft, Jasmine, Bruce, Bookworm, Mama’s Boy, Four Eyes.

 

CIRCLE OF TRUST/BOM:

Psalm 90:14-17

14 Satisfy us in the morning with your steadfast love,
that we may rejoice and be glad all our days.
15 Make us glad for as many days as you have afflicted us,
and for as many years as we have seen evil.
16 Let your work be shown to your servants,
and your glorious power to their children.
17 Let the favora] of the Lord our God be upon us,
and establish the work of our hands upon us;
yes, establish the work of our hands!

 

A mentor gave me this passage in college during a time when I was trying to manufacture my own worth through service, activities, etc instead of accepting the worth I am given. V.14 has often helped remind me that I cannot go out into the world seeking satisfaction. I can only properly serve others when I am already satisfied in the morning by God’s love before I go out into the world.

Over the last year v. 15 has resonated more strongly with me as I’ve met more and more people with strong resolve despite their many different types of affliction. I am thankful for the many men within F3 who have bravely shared their stories and who choose community over isolation as the clear path forward.

 

MOLESKIN:
props to Mama’s Boy for making all the pullups without partner assistance.

ANNOUNCEMENTS:
Meet us at 1071 Wellsville at 6:30am for a quick study of 1 John 2 and for prayer.  Put September 21-23 on your calendar (and your M’s calendar) for GROWRUCK 12 right here in Memphis.