MorgRuck Finale

THE SCENE:
It was I forgot to look degrees and Gloomy.  It’s the day before GrowRuck and the PAX already have that “Oh crap, what did I sign up for” look in their eyes.

F3 WELCOME & DISCLAIMER:
Did it.

WARM-O-RAMA:
It was pretty warm out already.

THA-THANG:
Ruck up. Walk 3 miles.

MARY:
A little stretching at the end for a final prep for GrowRuck.

Shoulder Shrugs x30 seconds
Triceps into Back x15 seconds each arm
Arm/Shoulder Stretch x15 seconds each arm
Seated Hamstring Stretch x30 seconds
Seated Groin Stretch x30 seconds
Calf/Achilles Stretch x15 seconds each leg

COUNT-OFF & NAME-O-RAMA
6 PAX (0 FNG): Choker (QIC), Flobee, Gilligan, Mr. Wonderful, Orange Julius, Sleep Number

CIRCLE OF TRUST/BOM:
Borrowed heavily from Soybean’s recent backblast from a Barracks ruck about “going gray” during the GORUCK event.  Encouraged the PAX to focus on the needs of their brothers when they hit that point.  If you’re thinking about how to help your buddy, it will take your mind off of your own pain.  We’ll complete the event together, as a team.  That’s the only way.

MOLESKIN:
In addition to some final GrowRuck prep, the PAX also received a couple of graduate credit hours in Biochemistry.  At some point Mr. Wonderful asked Orange Julius a question about how the body reacts to the keto diet.  OJ replied “I’m not 100% sure, but…” and then vomited out a highly technical dissertation worthy of a professor at Johns Hopkins.

ANNOUNCEMENTS:

  • GrowRuck is here!
  • 2nd F event 7pm tonight at Carolina Watershed – all are welcome (you don’t have to be signed up for GrowRuck)
  • Convergence bootcamp tomorrow with Dredd on Q – do not miss it!
  • GrowSchool following bootcamp tomorrow – don’t miss that either.
  • Next week, Friday workouts at the Morg go back to regular bootcamps starting at 0530.

Leisure Ruck

Date: 09/14/2018

AO: The Morg

QIC: Gus

Conditions: 72F – I’ve had better.

WELCOME

DISCLAIMER

I intended to start with a 1-mile ruck to get the blood pumping. Phat Pat convinced me to keep going, so we did. Two and a half miles later, we did something else.

10 derkins OYO at each light pole to reach the SP for Route 66.

Route 66 (ascending reps 1-11)
Squats
Overhead press

Curb Work
Bent-over Row IC x 25
Lateral Front Raise IC x 10
Derkins OYO x 20
Alternating Toe Taps x 60 seconds

Bleacher Work
Leg Drivers OYO x 20 (each side)
Derkins OYO x 20

Flutterkicks IC x 20

Ratchet Shoulder Blaster to ENDEX

Circle of Trust
Count-O-Rama: 9
Name-O-Rama: Doubtfire, Orange Julius, Phat Pat, Sleep Number, Choker, Carport, Woodpecker, Tree Hugger,  Gus | FNGs: N/A

BOM: Are you humbly grateful or grumbly hateful? Have an attitude of gratitude.

Moleskin: Doubtfire (from Knoxville) told me earlier in the week that he would be in the Memphis area for this morning’s workout. Slicnut told him that The Levee was a ruck workout, so Doubtfire decided to post at The Morg with me. SURPRISE! We were also doing a ruck workout.

Phat Pat tried some mind tricks to get me to help him “taper.” (He doesn’t need “help.”) Lucky for him, I like to ruck and don’t love ruck PT.

Leave No Man Behind

THE SCENE: Pax and YHC made a nice 4 mile stupid early ruck.  Good livin’ started at 0430.

F3 WELCOME & DISCLAIMER: Disclaimed.

WARM-O-RAMA:
SSH IC x100 (thats a lot)
Squat IC x50 (also a lot)

THA-THANG:
YHC asked for a volunteer.  Nature Boy was that somebody. YHC asked for a time to ruck to the main road and back as a team carrying a 60# and 40# sandbag. He said 24 mins.  (Crazy.)

Pax made the approx. 1 mile ruck to the street and back in under 19 minutes but nearly left pax behind. The fear of penalty caused the pax to push hard and leave a man behind.  We will fix that before GrowRuck.

Moved to the baseball field. Pax lined up shoulder to shoulder and performed following exercises:
Ruck Swings IC x30
Bear Crawl and Ruck Drag (50 yards and back)
8-count Body Builders IC x15
Crab Walk w/ Ruck (50 yards and back)
Ruck to Shoestring IC x15

MARY:
No time. Pax were smoked.

COUNT-OFF & NAME-O-RAMA
14 Pax (0 FNG’s)

CIRCLE OF TRUST/BOM:
The pax started off the bootcamp by leaving pax behind.  By the end of the bootcamp, they were finally moving as a team. Fear of consequence/pealty caused them to be willing to leave a man behind.  YHC shared that we must move as a team and always be willing to suffer the consequences together as a team.  No man should ever be left behind. Regardless.  YHC shared the importance of not letting fear dictate our decision in life.

MOLESKIN:
YHC missed posting all week and this was refreshing.  The pax did work and it was a joy to be in the gloom with a bunch of HIM.

ANNOUNCEMENTS:
Grow-Freakin-Ruck!!

The Fast and the Furious; Barracks Drift

THE SCENE: Muggy, Humid, perfect conditions for my sinus infection.  An occasional breeze through the parking garage partitions gave a tantalizing respite.

F3 WELCOME & DISCLAIMER: Completed while Bookworm and Soybean struggled to lodge the shovel flags into the Barrack substrate.  A foreboding sign of penalty burpees to come.

WARM-O-RAMA:  Rucks on; Michael Phelps IC x 10, Shoulder Taps IC x 10, Windmill IC x 10, Imperial Walker IC x 10.

THA-THANG:
Mosey over to the parking garage to reenact the Fast and the Furious 3.

  • PAX hoisted ruck sack overhead and jogged up the ramps, one PAX carried a coupon consisting of a 5 gallon bucket filled with rocks.
  • 1st Landing; Overhead presses IC x 3, Curls IC x 3, Merkens IC x 3
  • Coupon switch and jog to the next level.
  • 2nd Landing: Overhead presses IC x 6, Curls IC x 6, Merkens IC x 6
  • Coupon switch and jog to the next level.
  • 3rd Landing; Overhead presses IC x 9, Curls IC x 9, Merkens IC x 9
  • Coupon switch and jog to the next level.
  • 4rth Landing; Overhead presses IC x 12, Curls IC x 12, Merkens IC x 12
  • Coupon switch and jog to the next level.
  • Back down to Level 4 and repeat 3 sets, 12 reps.  Continued down decreasing rep counts by 3.

Brief cool down hike around the track and headed back for a modified ‘rinse and repeat’

  • A faster paced version of the above keeping rep counts at 3 for each exercise to the top and back down via stairwell.

MARY:
1 minute of American Hammer with Rucks in front.

COUNT-OFF & NAME-O-RAMA
5 PAX present and accounted for

CIRCLE OF TRUST/BOM:
One of my homeless friends ‘Jo-Jo’ is a pretty fun guy to be around.  He always has a goofy sense of humor like a circus clown and is very transparent.  I often ask him to pray over us before we leave.  He has a way of praying that is straight from the heart and the tears he sheds are real.

One evening he was gimping around after a convenience store manager shot him in the lower back with a 45 after some sort of failed heist? the previous week (a miracle he was even walking).  I’m not even sure why he was out on the street and not in jail but this is Nutbush.  Anyway,  we had a good visit, he prayed for all of us, the type of prayer that is a ‘direct line’ to the Big Guy and we parted ways.

I minute later we see JoJo hobbling into the Mapco convenience store.  Another minute passes before he is getting booted out by the manager, his athletic shorts bulging with lifted goods.  Batteries, transmission fluid, oil, and just about everything else is falling out of JoJo’s midrift as the manager mother f’s him to the curb.

Now, we had a sad laugh over the slightly inebriated JoJo but upon closer introspection, I can see a lot of myself in JoJo.  I steal from God, His time, His treasures, His talents.  The things that He’s given to me are often misused, abused, or neglected.  On Sunday, I’m lifting my hands in praise, entering into repentance, thankful for the opportunity to worship.  Come Monday, Thursday, I’m missing opportunities to proclaim His hope, slacking off on time spent in prayer, in the Word, in relationship.

Let us challenge and encourage us daily to prioritize the first HIM (the ‘I am’).

MOLESKIN:
The PAX maintained a pleasant quit resolve throughout.  Appreciate, Bookworm calling out the rep counts in cadence.  I think the rest of us were just trying not to choke on our own sweat.  Thankfully, the shovel flags stayed firmly planted.

ANNOUNCEMENTS:  The homeless ministry I’m a part of is called Compassion Party on the Road (CPR) whom our very own Crayfish was instrumental in launching through Jacob’s Well.  If you, your M, or 2.0’s would ever like to hang out with our street friends in Berclair and Nutbush, we’d love to have you.  My family often comes, especially over the summer months.  the 2.0’s enjoy the swearing and rare violence.  Great life lessons in real time. 

You can come out with us, or get some folks together and supply the meals one Wed. a month, currently the 3rd and sometimes the 4th weeks are open.

We meet each Wednesday at the Walgreens (back lot), at 6 pm.  We carpool from there usually serving 30 -40 per night.

Merkin Mile March

THE SCENE: Gorgeous darling! Gloomy, with a sweet smell of timeliness and what would be a future spicy kolache. Roughly 80 (degree symbol) minus about 7 (degree symbol), and somehow less humid and just better than how the innerloopers weather felt.

We were a small but tight-nit group of men this morning. Shout out to Carport who has been killing it lately and taking this GrowRuck thang super cereal!

F3 WELCOME & DISCLAIMER
This was performed with a little ally oop from Choker. YHC couldn’t remember the opening phrase (I AM NOT a professional)! 

WARM-O-RAMA:
Not really, but we did start our Merkin Mile March by performing 20 Merkins with Rucks on. After just that beginning I believe the comment from the peanut gallery was, “I know what I’m going to be working on going into GrowRuck.” Yes. Yes you will. Starting right now, even.

THA-THANG:
Start Rucking fools!

We rucked ~3 miles and did 265 Merkins with our Rucks on. We rucked ~3 miles and did 265  Merkins with our Rucks on. We rucked ~3 miles and did 265 Merkins with our Rucks on.

Oh sure, there were some penalties, like such as, farmer carries, overhead carries, etc. and so forth along the way. But basically we rucked 3 miles, did 265 Merkins with our Rucks on, and talked about life and GrowRuck.

It was the perfect way to start the day, except Moma’s being closed. —> <—

MARY:

COUNT-OFF & NAME-O-RAMA
4 PAX, no FNG’s, EH’d a few running brothers, and spotted Granola’s mom (she was rucking like a boss).

CIRCLE OF TRUST/BOM:
I confessed to the men that I hadn’t thought about COT until roughly five minutes before EndEx so I hit ’em with the GWABBAFARN. (Gus’s Words About Being Better Always Forever Always Right Now!) “Do better. Just. Be. Better. Work harder. Never stop never-stopping. Go the extra mile. Pick up your brother. You can cry about it later, alone, in a closet, for a minute. Until then… JUST BE BETTER!”

MOLESKIN:
Wookpecker said he could probably only do 5-10 of those Ruck Merkins (Rurkins?) 6 months ago. Today he did Two Hundred Sixty-Five of them! I love seeing this guy in the gloom. #WasNow
Cadre was almost late. The PAX almost had 20 8-count bodybuilders for the Cadre almost being late. But alas, he was on time. Like always.
Choker noticed Bartlett Donuts Tip Jar asking for tips a la Jeb Bush style. Probably the lowest energy tip jar you ever saw. Believe me.

ANNOUNCEMENTS:
Pray for Carport’s possible adoption.
Moma’s BBQ might have a seller. Need to negotiate our terms with new guy soon.
The beginning of the end of GORUCK starts tomorrow!

Rucking with Integrity

THE SCENE: 0515 and Humid!
F3 WELCOME & DISCLAIMER:  Done
WARM-O-RAMA:  No Rucks for Warm up
SSH 10 IC, 10 Silent, Little arm circles 10 IC forward and reverse, Big arm circles 5 IC forward and reverse, Merkins 15 single count, Imperial walker 10 IC
THA-THANG:  Rucks on
Pax formed two lines and had 1 each 60 pound sandbag per group. Pax marched around big field and rotated the sandbag to another Pax every two minutes from the front towards the back of their line. Pax gathered at Startex for the following movements for four rounds without the sandbag. These were led by four different Pax.

  • Squats 10
  • Merkins 10
  • Walking lunges 10 each leg
  • Ruck curls 10
  • Recover for 10 seconds

Pax loaded up sandbags and marched around the big field to Startex . Pax Bearcrawled across big field and performed squats until all in. Pax marched to Startex and circled up for the following movements with the sandbag. Two sandbags were passed around the circle.

  • Bent over row 10 and hold Al Gore until sandbag returns
  • Squats 10 and hold plank until sandbag returns
  • Tricep extensions 10 and hold Al Gore until sandbag returns
  • Merkins 10

Pax marched half way around the big field and circled up for the following movements.

  • Merkins 10
  • Squats 10
  • Mountain climbers 10 IC

Pax marched back to Startex for Mary.

MARY:  With Ruck
Flutter kicks 15 IC, Overhead press 10, Hello Dolly 15 IC, Ruck press 10 IC

COUNT-OFF & NAME-O-RAMA
7 PAX, Shoestring, Hitch, Four Eyes, Soybean, Snowman, Bruce, and Nature Boy
CIRCLE OF TRUST/BOM:
Integrity – The quality of being honest and having strong moral principles.

Integrity is doing the right thing even when no one is watching. C.S. Lewis

Live your life with purpose and integrity!

 

MOLESKIN:
Proverbs 28:6 – Better is the poor who walks in his integrity than he who is crooked though he be rich. Q prayed for our kids and how school can be a challenge for them and us as parents. Thanks to all of the Pax that pushed through the pain! Sorry to the Pax if I left something out. Things got a little blurry! Soybean led us for 10 penalty Burpees for not having Old Glory present. Please forgive us!!
ANNOUNCEMENTS:
Growruck !

Ruck & Run

THE SCENE: Friday, 8/24/18, The Morg
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20

Windmills x 15

Daisy Picker x 15
THA-THANG:

Counted off into two groups.  Group 1 took all of the rucks, one on front and one on back, plus one sandbag to share.  Group 2 was just running.

All PAX took off on around a 0.75 mile defined loop.  Group 2 was to run until they caught up with Group 1.  Then they’d take the weight and Group 1 would start running.  The goal was to continue this process until the weights made it 3 laps around the loop.  We didn’t quite make it in time.

On the second lap, PAX were instructed to farmer carry their two sacks.  For the third, they could wear them again.

COUNT-OFF & NAME-O-RAMA
Woodpecker, O’Reilly, Choker, Gilligan, Sleep Number, Carport, Casio, Commie
CIRCLE OF TRUST/BOM:
Talked about John Muir.  He left for a ruck one day with a pack full of notebooks.  He left Indiana and walked thousands of miles on his way to the Florida coast,  filling his notebooks with journal entries and sketches of nature he observed along the way.  He later did the same thing routinely from Sierra Nevada to glaciers in Alaska.

Although he wrote a lot, he didn’t like “bookmaking.”  He wanted people to learn first hand, instead of through vicarious experience derived from books, summed up in this quote: “No amount of word-making will ever make a single soul to know these mountains…One day’s exposure to mountains is better than cartloads of books.”

When I read that, I wondered about what it meant to expose others to the love of Jesus, and left the PAX to do the same.

MOLESKIN:
Any distance measured in miles is too far to farmer carry rucks.

For Tonight’s Performance, the Role of Phat Pat will be Played by Choker

THE SCENE:
70 degrees.  A little heat lightning but no trace of thunder or Phat Pat.

F3 WELCOME & DISCLAIMER
Did it.

WARM-O-RAMA:
I just said it was 70 degrees.  How much warmer do you need it?

THA-THANG:
PAX were instructed to put rucks on and begin walking.  60 minutes later, we stopped.

MARY:
We tightened our cores for the last 6 minutes of rucking.

COUNT-OFF & NAME-O-RAMA
4 PAX (0 FNG):  Carport, Casio, Choker (QIC), Sleep Number.

CIRCLE OF TRUST/BOM:
The world needs more kindness.  Be kind to someone today.

MOLESKIN:
When Phat Pat is scheduled to Q, have a backup plan in place.

ANNOUNCEMENTS:
GrowRuck.

An Easy Day Provides No Room For Growth

THE SCENE: Another beautiful mosquito filled Gloom….
F3 WELCOME & DISCLAIMER: 

Everyone was disclaimed

WARM-O-RAMA:

RUCK OFF

  • 25 SSH
  • 20 Daisy Pickers
  • 2 min BBS

RUCK ON

  • 2 min Mirks hand release

Mosey to Field with selected Coupons

THA-THANG:

  1. A.M.R.A.P.
    • 15 min ( During routine 1 HIM broke off and pulled tire 75 yrds Down and Back)
      • 10 body builders with press
      • 15 Squat thrusters
      • 20 overhead press
      • 50 yards out and back with Coupon
  2. A.M.R.A.P.
    • 15 min ( During routine 1 HIM broke off and pulled tire 75 yrds Down and Back)
      • 10 burpee arm release
      • Lunges 10 out 10 back with Coupn
      •  Coupon Drag bear crawl 20 out 20 back
  3. A.M.R.A.P.
    • 50 CMU Curls
    • 20 Flutter Kicks
    • 10 Mercins hand release pull through
    • 20 Flutter Kicks
    • 50 Over Head Press 

***Pax rotated Coupons once one rep with Tire was complete

MARY:

Ring of Fire ( 2 rings completed)

  • Shoulder taps
  • Mountain climbers

COUNT-OFF & NAME-O-RAMA
5 PAX (0 FNG)
CIRCLE OF TRUST/BOM:

Each and every day you should be purposely exposing yourself to difficult, uncomfortable situations – you should be forcing yourself to think outside the box to overcome obstacles. An easy day provides no room for growth, however for the average man is not looking for a fulfilled life and will opt for an easy day. Hungry men take the beaten path and endure struggle after struggle on purpose to obtain the strength, grit and skills necessary to perform their job as effectively as possible.

MOLESKIN:
An Easy Day Provides No Room For Growth
ANNOUNCEMENTS:
City Ruck, Grow Ruck……

Rucking with Dumb and Dumber

THE SCENE:  Perfect weather

F3 WELCOME & DISCLAIMER:  No FNG’s and warned PAX that we would be carrying railroad ties during the ruck. The big one was named Dumber and the small one was named Dumb.


WARM-O-RAMA:

Warm up with rucks off. Imperial Walkers – 15 IC, SSH – 10 IC, SSH – 10 IC Silent, 10 Penalty Burpees for not finishing together! Merkins 30 single count. Mosey around parking area to start. Rucks on for THA-THANG.
THA-THANG:
Two ruck teams carrying 1 railroad tie each for 1 lap around parking area. Halfway through 1 lap the railroad tie was moved to other PAX in the team. Once all 12 PAX made it back to start, Dumb and Dumber was gently dropped in the grass for the following PT with ruck. 10 reps on the first round and then reduced by 2 reps each round until PAX got to 4. PAX also had to Bearcrawl with ruck from start to Shovel Flag and back after round 1 and 3.

  • Zercher Squat
  • Overhead Weighted Situps
  • Front Squat and Press
  • Overhead Walking Lunge
  • Pushups

MARY:
Flutter Kicks 20 – IC , 12 Penalty Burpees
COUNT-OFF & NAME-O-RAMA
12 PAX with 1 Irish goodbye. Snowman, Woody, Slicnut, Captain Obvious, Money Bags, Roter, Harbaugh, Renfro, Pops, 10-40, Billy Blanks and Nature Boy
CIRCLE OF TRUST/BOM:
To support and encourage others
MOLESKIN:
Isaiah 35:3, Encourage the exhausted, and strengthen the feeble. We all get tired and need words of encouragement to press on. Be there for your brothers and family when they need you. They get tired and need encouragement as well!

ANNOUNCEMENTS:
City Ruck tonight, Pops on Q at the Mothership tomorrow.