Preblast: 3rd F Bible Study – Mark

WHO: All men

WHAT: 10 session study through the Gospel of Mark

WHEN: Wednesday mornings, 6:30-7:30 am (full schedule below)

WHERE: Einstein’s Bagels, 4631 Poplar

WHY: Because you need to study to accelerate your faith. 

SCHEDULE:
You do not need to prepare anything ahead of time, but it would be helpful to have already read the passage. This schedule is subject to change. 
11/14 – Mark 1:1-20
11/21 – Break for Thanksgiving
11/28 – Mark 1:21-3:12
12/5 – Mark 3:13-6:6
12/12 – Mark 6:7-8:26
12/19 – Mark 8:27-9:50
12/26 – Break for Christmas
1/2 – Mark 10:1-52
1/9 – Mark 11:1-12:44
1/16 – Mark 13:1-37
1/23 – Mark 14:1-15:15
1/31 – Mark 15:16-16:8

Our discussion will be guided by the COMA method (Context, Observation, Meaning, Application). We’ll study the text, pray together, and end by 7:30. 

PREBLAST: First Dad Camp

On Friday, October 12, 2018, the PAX will assemble at the home of Rock (Jesse Carpenter), located at 2855 Sinai Drive in Mason, Tennessee. Shorties of all ages are welcome. Wives are not welcome.

SCHEDULE
FRIDAY, 12 October
1700-1800 – Arrival and tent set-up
1815-2000 – Supper and bonfire
2000ish – Move to camp site

SATURDAY, 13 October
0800-0830 – Workout with Shorties
0900ish – Breakfast

  • The camp site is located about 250 yards from where we’ll eat supper and enjoy the bonfire (near Rock’s house).
  • We’ll have a smaller campfire pit to enjoy at the camp site.
  • Portajohns will be available at the camp site for Elvises and people who can’t pee in the woodline.
  • The forecast shows chilly temperatures overnight. Bring warm clothing for you and the kids!
  • Hamburgers, hot dogs, buns, condiments, s’mores ingredients, and water will be provided for supper on Friday night. If you want other food or drink, bring it!
  • Eggs, sausage, biscuits, oranges, coffee, Sunny D, and water will be provided for breakfast on Saturday morning. If you want other food or drink, bring it!
  • Suggested donation for each family is $10. If you can’t swing it, don’t sweat it. If you want to give more, feel free.
  • SYITG

DRIVING DIRECTIONS
Head east on I-40.
Keep going east on I-40.
Take Exit 35, then turn left.
Immediately after you pass over the interstate, turn right onto Poindexter Road.
Follow Poindexter around a big S-curve and then on a long, straight section until it dead ends into Sinai Drive.
Turn right onto Sinai Drive.
Turn right into the gravel drive.

If you get lost, call Gus at 901-634-0148. If Gus doesn’t answer, call Rock’s house at 901-594-5329.

GrowRuck 12 – Grow School Workout

On September 22, 2018, F3 Nation’s GrowRuck Q (Bono), Weasel Shaker (Slaughter), and Nantan (Dredd) led 62 PAX in a 60-minute beatdown at ECS. This is what happened, in Bono’s words.

GrowRuck 12 Memphis Workout

It was 0700 at Evangelical Christian School in Cordova, TN. The pax gathered near the entrance to the astroturf field engaging in that nervous mumble chatter that occurs when men don’t know exactly what to expect. This was the beginning of GrowSchool and GrowRuck 12. 62 men joined us for the disclaimer…

Disclaimer
We always begin with the Disclaimer. Here’s a version the Q sometimes uses: “Welcome to F3Nation. We are a free, peer-led workout, which means that even if you think I look like a stud, I am not a professional. This will be difficult and I recommend you get in your car and go home. Or you can modify as needed and watch out for your brothers beside you. We leave no man behind, and we leave no man where they are. Pay attention to the Q. Pay attention to what your body tells you.”

The Thang
Follow Me/Shock & Awe – The unexpected is part of what we expect during a GrowRuck. A “Follow Me” run allows us to break a normal routine of doing 20 Side Straddle Hops IC. We circled up at the football practice field and started with a warm-up of 10 Burpees OYO. Next we continue with 8 Burpees IC (6-count); Then we continue with 6 burpees. The pax started to figure out the routine and determined that next we would do 4 Burpees. Before the final round, the pax had to guess the count – NOT 2 burpees, but 10 burpees. Never think the finish line is the finish until you hear “recover”, aka “Get prepared for the expected, BE prepared for the unexpected.

Counting Cadence – Next Dredd gave a quick overview of counting cadence. He reviewed the reasons WHY we count cadence and led the pax through a series of exercises. Throughout the workout we had several pax come up at count cadence and learned that even though Dredd almost always does a 4-count cadence, a Q can use a “tempo” cadence if it works for the exercise. After that we did another “follow me” to the track.

Dirty McDeuce – The Dirty McDeuce is made up of 4 sets of 3 exercises done to 12 reps. Each set has one chest exercise, one leg exercise and one core exercise. After each set of three exercises, you run a lap of a track or whatever else is handy (parking lot, etc.)
1st Stop – Merkins, Squats, Flutter Kicks
2nd Stop- Carolina Dry Docks; Mule Kicks, Freddy Mercurys
3rd Stop – Wide Arm Merkins, Jump Squats, “Oh Yeah!! IC. This time we made sure to connect with another pax on the mosey around the track.
4th Stop – Merkins IC, Squats IC, Flutter Kicks IC – This round was done IC with three locals leading the way.
Then Gus led everyone around the track to mosey as a TEAM, it became a side shuffle, hand holding effort. We learned why the “Rule of 3” is key in leading a large group of men, because as the Q whispered changes to Gus, it was harder to communicate and meet the standard. The pax did not meet the standard, so the Q led the pax in 10 burpees IC. The pax then moseyed to the luxurious astroturf field for a final evolution. On the way we stopped for the 6 and pounded out 59 4-count flutter kicks (that’s about how many men registered for the Tough challenge originally…”Be prepared for the unexpected…”

Bear Crawls – The final evolution was modified to become a bear crawl to the 45 OYO and followed by a team bear crawl back. On the way back the men determined that pausing at the yard lines became a good way to stay together, which was a skill used early on in the Tough that evening.

6MoM – Slaughter finished out the last 3 minutes with some of his favorite ab exercises. The trick here is by not “recovering” the burn was compounded, even in 3 minutes. Remember to make things difficult, so “no man is left where we found him.”

COT/BOM – Thanks was offered for the pax, safety, and strength. We got to sing “It is well” and all was well.

PAX 
Co-Qs – Bono, Dredd, Slaughter
Memphis PAX – Shoestring, Uncle Rico, Pops, Halpert, Short Timer, Commie, Choker, O Positive, Bruce Wayne, Tiger Lily, Cheesesteak, Slicnut, Soybean, Speaker, Nature Boy, Tomb Raider, Toms, Captain Obvious, Handsy, Woody, Gilligan, Snowman, C-Lo, Mama’s Boy, Renfro, Daniel Tiger, Tree Hugger, Bookworm, Woodpecker, Bombay, Gus, Lazarus, Harbaugh, Teacher’s Pet, Thundercat, Nickelback, U-Rock, Sleep Number, Phat Pat, Carport, T-Swift, Four Eyes, Pronto Pup, Bottomless, Snookie, Laettner, Meter Maid, Geppetto, Orange Julius
Willy Lomans – Kramer (STL), Sheldon (STL), Halfpipe (Jackson MS), Duck Tales (Chattanooga), F150 (Dallas), Boy Scout (Houston)
FNGs (4) – Rock, The Seeker, Mercy, Young Lucille

Moleskin – Jocko once said, “Life is like burpees, you fall down and get back up. You fall down and get back up.” This group of men started with a bang and at this workout and never disappointed the F3Nation pax. We figured out how to do burpees, how to count cadence, how to recover when falling by diving. We moseyed with brothers, we muscled through 59 flutter kicks when they were not expected. We were men enough to hold each other’s hands (man the Q was surprised when that took place) and we began to learn the power of connecting with a brother by asking him questions and leading through love. When we had to work as a team, it seemed like the pax was given a heads up on the bear crawls, because the Q didn’t give directions, the pax organized themselves. This was a Sua Sponte occurrence that continued to take place as the Individual Initiative (I2) took place over the next 24 hours through the challenge.

This weekend was one of the most rewarding, difficult things the Q has participated in. The bonds of brotherhood and friendship that started with the Friday Night 2nd F really culminated at the service on the Mississippi led by 4 Eyes at the end of the Tough. YHC is proud to call all of the F3 Memphis, St Louis, Dallas, Houston, Jackson, and Chattanooga, pax a brother.

Thank you my friends. SYITG – Bono 

GrowRuck 12 Reflections

 

On September 23rd, at approximately 0800, 52 men finished GrowRuck 12 standing in a sand volleyball pit. We started with 52 men at 1800 the night before, a few who had only just registered in the previous 24 hours. We endured 100 ruck overhead squats, sand munitions, Crab Mountain, a 3,000 pound Implement of Woe, and 13 miles under ruck. Below are some comments from the GRTs who started and finished as a team:

Continue reading “GrowRuck 12 Reflections”

No Time to Get Ready

Date: 09/11/2018

AO: The Ruins

QIC: Gus

Conditions: 63F and breezy – real nice

WELCOME

DISCLAIMER

No Warm-o-Rama; we just got to work.

The PAX moved out, with Hitch leading the way. Most Men wore rucks or weight vests; a few did not. That weight was surrendered or redistributed at times. Hitch and I reminded the Men at various points about the thoughts, feelings, and external circumstances that the firefighters would have experienced on 9/11/2001 and encouraged the Men to continue onward. The last three ascents were executed in silence.

Thirty trips up x 73 stairs = 2,190 stairs

God bless America.

Circle of Trust
Count-O-Rama: 25
Name-O-Rama: Hitch, Mama’s Boy, Blart, Bookworm, O Positive, Shoestring, Chioccetti, Crayfish, Beaker, Billy Blanks, Rapunzel, Handsy, Pirtle, Tomb Raider, Captain Obvious, Yard Sale, Iced T, Boucher, Rabbit, Speaker, Teacher’s Pet, Daniel Tiger, Toms, Reznor, Gus | FNGs: N/A
BOM: In a time of crisis, there is no time to get ready. You have to be ready. The firefighters, policemen, and other first responders who took the call on 9/11 had no time to become stronger mentally, emotionally, spiritually, or physically; no time to set things right with their families; no time to add to their legacies; no time to become a better version of themselves that may be more capable of doing what needed to be done. The time is now to act and prepare for the crises that will inevitably come. It’s why we Post, and it’s why we support our Brothers.

Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you. To him be the dominion forever and ever. Amen. 1 Peter 5

Moleskin: This was our second time to do a memorial stair climb on 9/11. I look forward to many more.

Taking 3 F’s to Little Rock

THE SCENE: Little Rock, AR. YHC took the M and 2.0s over the night before for a short getaway. Five other Memphis PAX were clown-carring over Saturday morning. YHC had thoroughly scoped out War Memorial Park on Google Maps ahead of time. I had not, however, checked about events at the stadium. I arrived at the park at 0600 to put the finishing touches on my workout plan, only to be greeted by some municipal employees who were closing the road to our parking lot! 

Me: “What in tarnation are you doing??”
Worker: “We’re closing the roads.”
Me: “For why?”
Worker: “The Salt Bowl is today.”
Me: *blank stare*
Worker: “It’s the annual Bryant and Benton football game.” 
Me: *rolls eyes dramatically…leaves to find a new meeting spot*

Instead of spending the next 45 minutes in blissful peace, putting the final touches on my weinke, YHC was texting, tweeting, attempting to facebooking to make sure people knew about the change. Did it work? Perhaps. We had 4 FNGs show up (one left less than 10 minutes into the workout). YHC can only assume 15-20 drove to the original meeting spot and were turned away. 

Once the Memphis PAX arrived, another municipal worker came to warn us that police might be coming to close more roads and that would be followed by millions of tailgaters. We decided to stand our ground, come what may. 

In the end, there were no tailgaters or police. We had other things to sweat over – like burpees. 

F3 WELCOME & DISCLAIMER: PAX were welcomed and disclaimed

WARM-O-RAMA:
SSH x20, Imperial Walker x10, Hillbilly x10 (Choker: “These should feel more natural.”), Daisy Pickers x10, Windmill x10

Lil’ mosey over to a field.

THA-THANG:
B.O.M.B.S. – The PAX partnered up. P1 started on reps while P2 moseyed about 30 yards to a retaining wall, did 5 SSH, and moseyed back. Cumulative rep targets were: 50 burpees; 100 overhead claps; 150 merkins; 200 big boy sit-ups; 250 squats.

Next, we took a little mosey down the walking trail (stopped for flutter kicks while we waited on the six), carefully crossed the road, and came to a stone retaining wall. Here we did dips, step-ups/box jumps, and derkins – repeating some, forgetting others. 

Another mosey, circling back around to our start point. We stopped for some plankage, then did some core work near our BOMBS field: hello dolly, rosalita, BBSU.

Next, mosey to path near start point – ATMs (10 IC shoulder taps, 10 IC slow-count merkins, 10 fast merkins OYO), WWI sit-ups, ATMs, LBC, pickle pounder, J-Lo.

Shoulder blaster at lot, courtesy of Phat Pat. He’s a slow runner, but great at telling people where to point. 

COUNT-OFF & NAME-O-RAMA
9 PAX (3 FNGs – Welcome to Milli Vanilli, Brendanawicz, and Safe Room)

CIRCLE OF TRUST/BOM:
YHC shared the concept of Sad Clown Syndrome and how my own life has been impacted by F3. Hopefully we’ll get things going in The Natural State very soon!

MOLESKIN:
Whatever happens in Arkansas in the future, this was a good time. The PAX pushed through and the FNGs didn’t miss a beat. We had 100% retention for coffeeteria at River City Coffee (coffee ice cubes are super), and hopefully planted some seeds for F3 in central AR. 

It’s a Celebration

I’ve been involved with F3 in three different Regions: Knoxville, Chattanooga, and Memphis. This is the first time I’ve been in one place for a whole year. I’ve Posted with the Men of F3 Memphis in rain, sleet, snow, extreme heat, and bitter cold; early in the morning and late at night; for breakfast, lunch, and supper. I just EH and Post, but somehow we’ve grown to cover the city of Memphis and every major suburb in Shelby County. To God be the glory, and to Memphis Men be the T-claps!

Prepping for this workout made me appreciate the steady Leadership I’ve seen from other F3 Men: Dredd, OBT, Mini Me, Cap’n Crunch, Proton, Woodshack, Ratchet, P-Nut, Angus, Bagger Vance, etc. Those guys made it easy to remember that it’s not about me (IM3). That’s the first lesson of being a Workout Q. Leading 50+ Men in a sixty-minute workout isn’t easy. There’s so much room for failure, so many ways I could look foolish, that I was anxious about putting pen to Weinke. But it’s not about me. If there’s anything F3 teaches us, it’s that.

Date: 08/18/2018

AO: Mothership

QIC: Gus

Conditions: 75F and breezy – better than we deserved

WELCOME

DISCLAIMER

Warm-o-Rama
SSH IC x 50
Daisy Pickers IC x 15
LBAC IC x 10 (each direction)
Imperial Walker IC x 15
Sprint at 25% – Butt Kickers to start
Sprint at 50% – Carioca
Sprint at 80% – High Knees
Sprint at 90% – Power Skips

Find a partner. While moseying to hill, find out your partner’s (A) hometown and (B) favorite breakfast food.

ELEVENS
Monkey Humpers at top

Burpees at Bottom

Flutter Kicks while you wait!

Find a new partner. While moseying back to parking lot, find out your partner’s (A) high school alma mater and (B) favorite Gatorade flavor. [Some Men immediately declared that Gatorade only comes in colors, not flavors. I encouraged those Men to discuss that nuance with their respective partners. Powerade drinkers were not recognized.]

Divide into two groups based on partner’s favorite breakfast food: savory over here, sweet over there. I made a few adjustments to make the groups relatively even in number.

Groups started diagonally across and completed the following circuit:

Bear Crawl — — — — Crab Walk
|                                                                 |
|                                                                 |
|                                                                 |
|                                                                 |
Crab Walk — — — — Bear Crawl

MARY
Flutter Kick IC x 30
Hello, Dolly! IC x 30
Not-So-La-Z-Boy (hold for 30 seconds)
 – Cheesesteak started singing Sweet Caroline during this hold, because he’s a yankee. When I remarked that he was a yankee, he thought he was correcting me by pointing out that song’s popularity in Boston. Only a yankee would not know that Bostonians are yankees.
Pickle Pounders IC x 10
J-Lo IC x 10
Jane Fonda IC x 10 (each leg)
Hollywood Side Crunch IC x 10

SPRINTS
In the parking lot at the Mothership, there are concrete pads that jut out to form a sort of sidewalk for pedestrians. They roughly divide the length of the parking lot into thirds, which was suitable for my purposes.
1/3 – walk back
2/3 – walk back
3/3 – walk back
2/3 – walk back
1/3 – walk back
2/3 – walk back
3/3
3/3

This was a bit messy, both because of the size of the Group and because I use phrases that could reasonably be misconstrued as directions to begin sprinting (e.g., “Let’s go!”) to exhort the PAX. We made it. Orange Julius pulled a hammy.

 

 

 

 

Circle of Trust
Count-O-Rama: 56
Name-O-Rama: Soybean, Woodpecker, Red Sox, Speaker, Hitch, Four Eyes, Teacher’s Pet, Bootheel, Squeegee, Vocals, Jailbait, U-Rock, Roomba, Beauty Shop, Cheesesteak, Shoestring, Heavyweight, Snookie, Rabbit, Cowbell, Phat Pat, Snowman, Mama’s Boy, Bottomless, Orange Julius, Renfro, Nature Boy, Transplant, Moana, Slots, Speedy, Baby Gap, Nickelback, Pops, Sleep Number, Tiny, C-Lo, Murdock, Captain Obvious, Laettner, Harbaugh, Bookworm, Uncle Rico, O Positive, Lazarus, Gus | FNGs: Thundercat, George the Baptist, Fabio, T-Swift, Red Hot, Chili Pepper, Landshark, Standard Deviation, Daniel Tiger, Grapico
BOM:  After Cain killed Abel, God asked Cain where his slain brother was. Cain’s sardonic reply: “Am I my brother’s keeper?” The rest of the Bible and the course of human history tells us that, if we are going to make it, each of us is our brother’s keeper.

This is the will of God, that by doing good you should put to silence the ignorance of foolish people. Live as people who are free, not using your freedom as a cover-up for evil, but living as servants of God. Honor everyone. Love the brotherhood. Fear God. Honor the emperor. 1 Peter 2:15-17

Moleskin: Fifty-three Men showed up to celebrate a whole year of F3 Memphis. We picked up a few more along the way. There’s no stopping us now!

July Ruck Sim AAR

THE SCENE: YHC took the reigns for this sim. While there’s never a good time to wake up at 0200, doing it after a dinner party on 4 hours of sleep is an especially bad time. YHC arrived at startex at 0240. O Positive was there waiting. Cars started flowing in a few minutes later. By 0255, we were all mostly assembled at startex and ready to go, although we were missing a couple HCs (they know who they are).

GORUCK events, and especially GrowRuck events, are team-centered, leadership-development events. It’s not about which single PAX is working the hardest; it’s about finishing together and learning something about yourself along the way. YHC’s goal for this sim was to simulate some of that teamwork/leadership dynamic and get some good miles under weight.

73*, gloomy, but lit by a full moon

F3 WELCOME & DISCLAIMER: YHC welcomed the PAX and disclaimed all liability for injury. None of us are professionals. Don’t hurt yourself, but don’t sell yourself short.

THA-THANG:
Bruce started us off with a gear check. Guys mostly had what they needed, with the exception being extra headlamp batteries (2 infractions). It was great to see that some PAX brought extras of some items to cover. Just as we were finishing up gear check, [Redacted] comes strolling up grumbling about Army terminology. One (1) late PAX resulted in an additional infraction. The penalty was 10 8-count body builders per infraction, paid in full. Bruce then led us through some PT (SSH, IW, man-makers, ruck-to-shoestrings). Next we did a circuit of merkins on one curb, bear crawl to the opposite curb (staying together as a team), merkins, bear crawl back. 

The PAX reassembled in two lines. In order to get the full experience (and really for a good gear test), we dipped our lower extremities into Hyde Lake to get our shoes and socks nice and soaked. [Redacted] said he’s never been wet at a GORUCK event, but others present remember the Great Monsoon of GrowRuck 05. At this point, YHC asked the PAX to stow their watches. [Redacted] responded, “Soybean, you’re starting to really chap my [expletive].”

YHC singled-out the PAX who had never completed a GORUCK event and randomly assigned a Team Leader (TL – Orange Julius) and Assistant Team Leader (ATL – Tomb Raider). TL was responsible for navigation, safety, communicating orders, pace, and spacing. ATL was responsible for keeping count of PAX and coupons. Our coupon inventory included: Two (2) 60-lb sandbags, one (1) 80-lb sandbag, one (1) ~35 lb water can (leaky), and one (1) 35-lb kettlebell. The PAX made a quick stop at the cars to retrieve the Med Ruck, then headed off. 

Our first objective was to pick-up supplies at Wolf River Greenway (1.25 mi). YHC did not provide a map or directions. TL did not know the way, but eventually found a PAX who knew where we needed to go. From the jump, [Redacted] was seen shaking water out of the jerrycan. When we approached the Wolf River Bridge, PAX were instructed to bear crawl across. PAX carrying coupons had to lunge walk. In an unfortunate lapse in judgment, YHC grabbed the 80-lb sandbag just before the bridge and had to lunge walk that bad boy across. We all suffered. On the other side of the bridge, Bruce was at the front yelling that he didn’t know where to go. At the very last minute, instructions were passed forward on which way to turn at the fork. 

We arrived at Wolf River Greenway parking lot several minutes ahead of schedule. PAX took a breather, then YHC instructed TL that there were two railroad ties planted in the area that we needed to pick up and transport. TL grabbed four PAX to retrieve the logs and prepare for departure. Bruce gave us all a quick lesson on handing off sandbags without losing much pace. 

YHC also took this opportunity to share my COT content on Candor, which is “graciously telling the hard truth and demanding to hear it from others.” See Q Source here. In the spirit of candor, we took a minute to give TL feedback on his performance. The PAX shared some positives and opportunities. TL took these words to heart, and we prepared for our next movement.

Our next objective was Regel Pharmalab (~3 mi). This ended up being quite the adventure. It’s basically a straight shot down Wolf River Blvd, but it took us most of that distance to figure out how to rotate logs and coupons with some efficiency. We ended up being divided into four, 4-man teams. Two teams on each log, and two teams with the coupons. Then the log and coupon teams swapped out. It was a terrible three miles, and we kept a terrible pace. 

We arrived at the empty lot across from Regel, dropped the coupons, and reformed our ranks in the luscious, dewy grass. YHC had tapped Shoestring for a short beatdown here before making the return trip. Shoestring looked over at me and said, “I really don’t want to do what we’re about to do.”

He then instructed us to form two lines, laying on our stomachs, with your feet on the shoulders of the man behind you. We did a number of push-ups in this position on his “up” and “down” commands. This was also terrible. When we were done, [Redacted] stood up and said to the man in front of him, “Your grundle smells like a grundle.”

Next, Shoestring had us low crawl across the field (~80 yards) with all coupons and one of the logs. This is where we discovered that the supple-looking grass was actually evil botanical razors, likely one of Slicnut’s R&D projects to try to keep ruffians from the other side of Kirby from playing on Germantown’s grass. During this exercise, YHC inadvertently grabbed a soft pile of dog poo with my bare hands. Good times.

Our next objective was to ruck back to startex via the greenline (~4.25 miles). We left the dumb logs in the dumb grass because we were going to have to keep a pretty brisk pace. Lots (and I mean lots) of confusion and complaining about the coupon rotations. TL decided to call for rotation every 2 minutes, which was a great call. However, somehow weight wasn’t rotating up and down the line like it should have. [Redacted] shared all of his feelings about it, but failed to inspire any improvement. He did succeed in dumping the rest of the jerrycan water out on the Wolf River bridge.

We made it back to startex at 0700, did a quick count and name-o-rama, and took a pic. Several of us headed to Mothership (Uncle Rico’s VQ) – some drove, some rucked, Nature Boy sprinted with his ruck. The ruck to/from startex was 8.5 miles. Adding the ruck to Mothership ended up around 9.5.

COUNT-OFF & NAME-O-RAMA
17, no FNGs

CIRCLE OF TRUST/BOM:
Candor. Reject subjective feelings. Give and seek honest feedback from your brothers. 

MOLESKIN:
The PAX came out strong. I think more than half of our group had never done a GORUCK event, so this was probably the closest they’ve experienced. Ruck workouts during the week are great, but you can’t fake several hours under weight and the toll that takes on your mind and body. It was interesting that even the GRTs among us were complaining about being sore and chafed after the event. I thought I had all that figured out! 

T-CLAPS to: Orange Julius for leading the group; Tomb Raider for always trying to take coupons from someone; Rabbit for working through a cramp on the last leg; Giant for rallying on the last leg; Bruce and Shoestring for playing cadre for a minute; and everyone else for coming out to suffer and get stronger together. 

Lessons:

1) Be ready to take the reigns if you’re assigned a leadership position. You may have to adapt your standard leadership style based on the needs of the group.

2) Be creative with moving/rotating coupons, and communicate the plan to all PAX. It took us a while to come up with a good rotation plan, and even then it was far from perfect. 

3) Be aware of the guy next to you and bear his load. It’s inevitable that someone is going to struggle during GrowRuck – physically and mentally. We’ll need to pick each other up. If a guy is lagging behind in the back, go check on him. 

2.0 Workout at the Mothership

THE SCENE: A beautiful, sunny day at the Mothership, 89*. 

F3 WELCOME & DISCLAIMER: PAX and shorties were welcomed. Somewhere on this great big ball we all live on, I’m sure someone was giving a disclaimer about something. 

WARM-O-RAMA: PAX and 2.0s were treated to a cornucopia of warm-up moves: SSH, Windmill, Imperial Walker, Hillbillies, Goofballs (crowd pleaser, no seriously), slow count squat, regular squat, slow count merkin, regular merkin, LBCs, big boy sit-ups. 

THA-THANG:
We moseyed down to the bottom of the hill by the lake. It was a very chaotic, slow mosey. There were dogs, strollers, men in flip-flops, kids running the opposite direction, etc. It was everything it should have been. 

We lined up along the sidewalk facing up the hill. On “Go”, sprint to the top, do 10 squats, then go back down the hill doing something other than walking or running (like rolling, somersaulting, crawling). Did that three times. 

Next round, get to the top doing something other than walking or running, 10 sit-ups, run down. Did that three times.

Chaotic mosey back to the parking lot. Line up along one curb.

PAX counted off by 4s. Everyone did their assigned movement across the lot to the opposite curb, did 10 squats, and did their movement back. We did this 4 times, rotating the movements for each group.
1s: hop
2s: run backwards
3s: side shuffle
4s: skip

MARY:
FiA Doula took over and led the PAX in a core circuit: plank, side plank, reverse plank, Russian twists American hammers, superman. 

COUNT-OFF & NAME-O-RAMA
33, give or take a few

CIRCLE OF TRUST/BOM:
YHC shared a passage from Deuteronomy where God is instructing his people to keep his commands and the traditions He’s given them (like the Passover). In 6:20, it says, “When your son asks you in time to come, ‘What is the meaning of the testimonies and the statutes and the rules that the Lord our God has commanded you?’ then you shall say to your son, ‘We were Pharaoh’s slaves in Egypt. And the Lord brought us out of Egypt with a mighty hand.'”

God gave his people rules and traditions to point them towards his mighty works and his gracious mercy. As parents, we should be building routines and traditions into our lives that point our children toward those truths. 

MOLESKIN:
This was our second 2.0 workout, and our first workout with FiA. Everyone seemed to have a good time. The original plan was to use water balloons. However, YHC is a rule-follower and found out that water balloons are against the rules at Shelby Farms. We’ll plan for water balloons at another AO soon.

Shout-out to Doula for leading Mary, and to Mama’s Boy and Tomb Raider for bringing cold drinks!

July 28th Ruck Sim Preblast

WHO:
This CSAUP event is open to all F3 PAX. If you are registered for GrowRuck 12 in September, this will be especially helpful in your preparation. YHC will serve as QIC. 

WHAT:
Five hour ruck event, to include PT, rucking, and leadership opportunities. See full packing list below. 

WHEN:
Saturday, July 28th @ 0300-0800
We will start on time. Late arriving PAX will incur penalties that will affect the entire team. We will rendezvous with Mothership PAX for bootcamp at 0700, and ENDEX at 0800 at the conclusion of Mothership.

WHERE:
STARTEX: South Hyde Lake Parking Lot (map pin)
Parking will be available at the gravel lot next to the South Hyde Lake Lot (map pin) and in the gravel lot across Walnut Grove (map pin
ENDEX: Mothership

WHY:
To increase our 3S2T: Speed, Strength, Stamina, Toughness (physical) and Toughness (mental), because fatigue makes cowards of us all. When the people you care about need you, you need to be ready. You won’t be ready if you don’t put in the work. Come see what you’re made of in a “safe place”.

This is also a great opportunity to test your gear. Plan for your feet to get wet. We are guaranteed to get wet at GrowRuck, and you don’t want to find out 4 hours into a 13+ hour event that your shoe/sock situation is causing blisters and ruining your life. 

REQUIRED PACKING LIST:

  • Rucksack
  • Weight (30 lbs if you weigh >150 lbs; 20 lbs if you weight <150 lbs)
  • 3L water bladder, full
  • 1L water bottle, full
  • Reflective bands attached to your ruck.
  • Headlamp w/extra batteries
  • Photo ID
  • $20 cash

If you have any questions about gear, hit up #ruckers channel on Slack. If you have questions about the sim, see above. GET YOUR MIND RIGHT!