Walkabout

THE SCENE: 60˚ and gusty. Toms and Bookworm came in luke warm.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

You know. yeah.

THA-THANG:
3.98 miles at 15:12 pace: Click to view on Strava

MARY:
Who dat?

COUNT-OFF & NAME-O-RAMA
5 PAX: Soybean (AOQ), Toms, Bookworm, Interweb, Photoshop (QiC)

CIRCLE OF TRUST/BOM:
What are you carrying? We all have things carry. Burdens. Some are ones we load up ourselves. Some are thrown on us.

What burdens are you carrying? Bookworm mentioned “I will have a ruck. Don’t check it for weight.”  Makes me wonder if we notice what stuff our brothers are carrying and are they being overloaded. Can we take some of that off of them or at least pray with them that some of it can be cast on the Lord or someone else who can help redistribute the load.

Cast your cares on the Lord and he will sustain you; he will never let the righteous be shaken. Psalm 55:22

MOLESKIN:
Really enjoyed the mumblechatter with Bean. Always learning stuff about him and my other brothers, Toms and Bookworm. Always love having my oldest 2.0 Interweb at workouts / rucks with me.

ANNOUNCEMENTS:
Crucible. It cometh.

Sandbag Ruck

THE SCENE: Cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Just start ruckin
THA-THANG:

Ruck with a 80 lb and 60 lb sandbag. That’s all.

MARY:
Nope.
COUNT-OFF & NAME-O-RAMA
Bookworm, Dewey, Soybean, Shoestring, Judah, Soulja Boy, Anklet
CIRCLE OF TRUST/BOM:

MOLESKIN:
Just a good ole fashioned ruck.
ANNOUNCEMENTS:

We All Need It

THE SCENE: 30ish feels like 20ish with the windish.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Dutifully done. Lil Stretchy done.

THA-THANG:
Rucked clockwise around Patriot Lake for 2.2 miles, then turnback for 4.4 miles total. Cut a little short for time.

MARY:
There’s something about Mary, she wasn’t there bc girls ain’t allowed. They came later for FiA.

COUNT-OFF & NAME-O-RAMA
5 PAX, 0 FNG: 2 *345*ers, Dial-Up and Hello Kitty, Shoestring (Shoelaces was absent), NatureBoy, QiC Photoshop

CIRCLE OF TRUST/BOM:
Off the cuff, so best I recollect, here’s what I shared: Encouragement. We all need it. Especially when things get difficult, which is a lot. We have a great group of fellow HIMs to push us, lift us, motivate us to be better, do better.

MOLESKIN:
Pace should have been faster but my inexperience with leading a ruck made it difficult to pace it right, however, it worked out because mumblechatter was good and it allowed us to conserve for Shoestring’s Q School that was to come.

PRAYERS/PRAISES:
Nature Boy’s Father-in-law Dennis diagnosed with cancer. Pray for peace and health, but also that NB can connect with him and love on him.

Stairmaggedon.

THE SCENE: Crisp, cool with clear skies
F3 WELCOME & DISCLAIMER:done.
WARM-O-RAMA:

  • SSH x 20 IC
  • Merkins x 20 IC
  • Imperial Walkers x 10 IC
  • Windmills x 10 IC
  • Daisy Pickers x 10 IC
  • Hillbillies x 10 IC

THA-THANG:
Mosey to the stairs near The Ruins parking lot.  There are 70 total stairs from Front up to the landing near the parking lot.  We would start at the bottom of the stairs and perform the following up the stairs x 2:

  • Quick Step (lead with the same foot on every step) x 2 (140 stairs)
  • Skip (plyometric jump skipping steps each time) x 2 (70 stairs)
  • Lateral (facing left/right going up the stairs) x 2 (140 stairs)
  • Lunge (every other stair) x 2 (70 stairs)
  • Squat Jump (each step for the first 15 stairs then sprint to the top) x 2 (140 stairs)
  • “Grizzcalator”: In plank position, ascend the stairs doing a merkin on each step
  • Everest: Lunge and bring feet to the same stair and do a squat alternating the leading foot x 2 (140 stairs)

Mosey back to the parking lot.  With the last 10 minutes, we did 11’s with a run in between exercises.  Two exercises were BBS and Carolina Dry Docks.  All PAX completed 11’s routine at 0615.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
13 PAX (no FNGs; 1 Willy Loman – Rusty from Naperville, IL) Bottomless (QIC), MIB, Chocker, Sir-Mix-Alot, Handsy, Hitch, Easily Amused, Low Note, Crayfish, Chiocetti,  Woodpecker, Four Eyes
CIRCLE OF TRUST/BOM:
Shared the common thread of the COTs that I’ve heard this week about difficulty, and failure.  The idea of a stair workout is overwhelming.  You look up at 70 stairs and have to come to grips with the reality that ascending those stairs will be difficult.  This is especially true if you have to do this multiple times.  However, this seemed a lot less daunting in community.  Having brothers there for encouragement and, simply, to be there during a hard time.  Christ does not make any promises that this life will be easy, but he does promise us that he will always be with us.  We do not thrive in isolation; however, we can do hard things in community…even if its flights and flights of stairs.

MOLESKIN:
4 PAX showed up to complete the 86 for 86 challenge before boot camp this AM.  Great cause and enjoyed putting in this work with Woodpecker, Choker, and Bookworm.


ANNOUNCEMENTS:
Service project saturday…see slack for details

Gloomy Tuesday Run/Ruck in the OF

THE SCENE: Extra gloomy; mild temps
F3 WELCOME & DISCLAIMER: done.
WARM-O-RAMA:

Done…OYO. Run mapped out. Bailout and The Dude for Ruckership and rest of the PAX headed out on run.
THA-THANG:

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
7 PAX (no FNGs): Bottomless (QIC), Handsy, Jailbait, One & Done, MIB, Bailout, and The Dude
CIRCLE OF TRUST/BOM:
Challenged the PAX with a quote from a recent sermon at my local church…”You become what you behold.”  We all prioritize different things and value things differently.  Are the things that you are beholding accelerating you towards the HIM that you are intended to be?  If not, what disruption do you need in your life to change your trajectory?
MOLESKIN:
Solid group of PAX this AM.  Warmer temps affected some of the PAX but was proud to see every guy push through and get better.  Glad to have Bailout and The Dude with us this AM and look forward to seeing them in the future in the OF.
ANNOUNCEMENTS:
Equinox Challenge, service opportunity in Whitehaven, check Slack for other updates.

2/1 Long Ruck Preblast

**PHONES WITH NAVIGATION AND INSTAGRAM REQUIRED**

WHO:
This event is aimed at PAX training for a GORUCK Star Course event, but all PAX are welcome. Soybean will serve as QIC. 

WHAT:
~28 mile ruck. Bruce has created a list of way points that will be given to us at STARTEX. We’ll have 11 hours to create a nav plan, navigate to each way point, post a pic on Instagram at each point, and get back. 

We’ll take 5 minute breaks for every 70 minutes rucked.

WHEN:
Friday, February 1st @ 1800
We will start on time. Do not be late!

WHERE:
STARTEX/ENDEX: Benjamin Hooks Central Library on Poplar. Park in this section of the lot: https://goo.gl/maps/B8n2hN8yUnF2

WHY:
Build strength and endurance. Test gear, nutrition, and technology. We’ll be doing one of these long rucks every week until the Atlanta Star Course in March.

WHAT TO BRING:

  • Rucksack with a sweet patch
  • Weight (30 lbs if you weigh >150 lbs; 20 lbs if you weight <150 lbs)
  • 3L water bladder, full
  • Hydration/nutrition fuel
  • Reflective bands attached to your ruck
  • Headlamp
  • Smart phone with navigation app and Instagram
  • Extra power source is a plus
  • Candy is an additional plus

If you have any questions, hit up #ruckers or #csaup-starcourseatl channels on Slack. If you have questions about the sim, read this post again.

1/25 Long Ruck Preblast

WHO:
This event is aimed at PAX training for a GORUCK Star Course event, but all PAX are welcome. Tiger Lilly will serve as QIC. 

WHAT:
24 mile ruck. That’s all.

We’ll take 5 minute breaks for every 70 minutes rucked.

WHEN:
Friday, January 25th @ 1730
We will start on time. Do not be late (Judah)!

WHERE:
STARTEX/ENDEX: Bob Hailey Athletic Complex in Germantown:

https://goo.gl/maps/JU3u2ZzHByH2

Late arrivals (2130 start) should meet us at the corner of Farmington/Wolf River here: https://goo.gl/maps/a7nsjwSM4Np

WHY:
Build strength and endurance. This is also a great opportunity to test out your gear and nutrition. We’ll be doing one of these long rucks every week until the Atlanta Star Course in March.

WHAT TO BRING:

  • Rucksack with a sweet patch
  • Weight (30 lbs if you weigh >150 lbs; 20 lbs if you weight <150 lbs)
  • 3L water bladder, full
  • Hydration/nutrition fuel
  • Reflective bands attached to your ruck
  • Headlamp

If you have any questions, hit up #ruckers or #csaup-starcourseatl channels on Slack. If you have questions about the sim, read this post again.

EMOM Ruck

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

None
THA-THANG:
Ruck 1 mile every 15th minute on the minute

MARY:
None
COUNT-OFF & NAME-O-RAMA
6 PAX: One and Done, Bookworm, Soybean, Jailbait, Nature Boy, Snowman
CIRCLE OF TRUST/BOM:
Prayed it up.
ANNOUNCEMENTS:
Equinox

1/19 Long Ruck Preblast

WHO:
This event is aimed at PAX training for a GORUCK Star Course event, but all PAX are welcome. Soybean will serve as QIC. 

WHAT:
16 mile ruck. Starting near Wiseacre, we’ll head to Overton Park, take Union to Tom Lee, take Madison back to Cleveland, at Crosstown, we’ll get on the VE Greenline, then circle back to Overton before ending back at Wiseacre.

We’ll take 5 minute breaks for every 70 minutes rucked.

WHEN:
Saturday, January 19th @ 0400-0850
We will start on time. Do not be late!

WHERE:
STARTEX/ENDEX: Cumberland St just off Broad Ave, next to Wiseacre – park on the street
https://goo.gl/maps/QBvzrEZTM422

WHY:
Build strength and endurance. This is also a great opportunity to test out your gear and nutrition. We’ll be doing one of these long rucks every week until the Atlanta Star Course in March.

WHAT TO BRING:

  • Rucksack with a sweet patch
  • Weight (30 lbs if you weigh >150 lbs; 20 lbs if you weight <150 lbs)
  • 3L water bladder, full
  • Hydration/nutrition fuel
  • Reflective bands attached to your ruck
  • Headlamp

If you have any questions, hit up #ruckers or #csaup-starcourseatl channels on Slack. If you have questions about the sim, read this post again.

OF Ruck/Run: “Siri…are you coming in hot?”

THE SCENE: Coldish, but nice AM temp for a run/ruck
F3 WELCOME & DISCLAIMER: Done.
WARM-O-RAMA:
No formal warm-o-rama. OYO stretching for both ruckers and runners
THA-THANG:
Ruck route and Run route below:

  • Run plan: 2 miles to East High School at 8:50-9:00 min/mile pace
  • Brief stretching
  • Ran 1 mile on track sprinting the straightaways and jogging the turns.  Avg mile time was 7:15-7:30 min/mile pace for all 4 PAX
  • Mosey to hill near East High School
  • Ran 15 hill sprints with 5 sec rest in between sprints
  • Ran back to STARTEX (2 miles)
  • Total mileage: 6.3 miles

MARY:
n/a
COUNT-OFF & NAME-O-RAMA
7 PAX (no FNGs)
CIRCLE OF TRUST/BOM:
Challenged the PAX with a thought from the Rich Roll podcast (link provided) that Crayfish shared with me where he interviews David Goggins (book “Can’t Hurt Me”…currently no. 2 on Amazon).  Goggins describes motivation as kindling.  Kindling helps start a fire but it doesn’t maintain it.  He speaks to the mindset of consistency in trial and difficulty and that for a man to be able to show up each day over and over again that he will need more than motivation. He will need more than kindling. Challenged the PAX that with this being the new year and getting things started that the motivations that we have will serve as kindling, but we need to recognize the need for additional behaviors, people, organizations, etc. that are needed for us to achieve the goals that we have for ourselves, our families, our workplaces, our churches, etc.
MOLESKIN:
Great run.  Squeegee is awesome at signaling while running.  He should be the Run Safety Q FWIW. Teacher’s Pet was trying to use dictation on his iPhone and ask Bookworm if he was “coming in hot”, thus the “Siri, are you coming in hot?”
ANNOUNCEMENTS:
Equinox Challenge; VAPE; Memphis Basketball game