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:

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

Rocky Road

  • THE SCENE:
    • Not dry
    • Not freezing
    • Not warm
    • Not private property
    • Not sure if it’ll be just OJ & me

  • F3 WELCOME & DISCLAIMER:
    • Not a professional
    • Not being paid to lead
    • Not accepting payment to participate
    • Not liable or aware of any injuries
    • Not trying to get anyone injured

  • WARM-O-RAMA:
    • Circle of Pain
      • 10x Imperial Squat Walkers
      • 20x Bobby Hurleys
      • 30x High Knees
      • 40x Butt Kickers
    • Bear Crawl to tennis courts
      • 11s: Squerkins & broad jumps
    • Partner Wheelbarrow (~300 ft)
    • Crab walk (~200 ft)
    • Mosey to ditch to retrieve basketball-sized rocks

  • THANG:
    • Carry rocks 0.5 mi feet round trip and
      • 10x Plank taps with rock
      • 10x Rocky Balboas with rock
      • 10x Uneven Merkins (hand on rock)
      • 10x Deadlifts with rock
      • 10x Mountain Climbers
      • 10x Wall Mountain Climbers (hand on rock, feet on wall, even-ish with body)
      • 10x Decline Mountain Climbers (hand on rock, feet on wall, above body)
      • 20x Rock slams (at playground, so as to not destroy the grass)

  • MARY:
    • Sitting shoulder-to-shoulder we passed the rocks back and forth a couple of times before chucking them back into the ditch.

  • COUNT-OFF & NAME-O-RAMA
    • 2 for pre-ruck: The Streak and Granola
    • 5 for bootcamp: The Streak, Orange Julius, Marrow, Laettner, and Granola (QIC)

  • CIRCLE OF TRUST/BOM:
    • We in the F3 and GoRuck communities are no strangers to “Embracing the Suck.” A good friend of mine who is going through a terrible situation added some color to this idea for me. We had seen each other in passing at church for several weeks. I could tell he was carrying something heavy in his soul, but I couldn’t figure out how to break through the small talk without being nosy. Somehow or other we connected and he shared his very bad situation. He seemed almost serene in the recounting of awful details.

      I asked him what was keeping him anchored during this storm. He pointed to God’s goodness. He said something to the effect of he is choosing to accept this awful situation as a good gift from a good God–though incredibly painful, it must be for his own good in ways he can’t understand. I was blown away by the power of his story: his visceral pain, his tangible faith. At the very real risk of trivializing his pain, my encouragement is to embrace the suck in AND out of the gloom. If you’re going to find excuses, find excuses to give thanks. 

  • MOLESKIN:
    • Prayed for families going through difficult times.
    • Should have prayed for our delegation of GRTs headed to Nashville for #BotB
    • Orange Julius is a fantastic AOQ. I forgot I was on Q today and didn’t have my head in the game. PAX were gracious as always.
    • If I could do it all over again, I’d shorten Warm-o-Rama and go the full mile I had planned.
    • Missed some of the Morg regulars, but thankful for OJ & The Streak.
    • Awesome seeing Laettner again and meeting Marrow. 

“You said we had 10 seconds!?!?”

THE SCENE:
Twilighty and about 40 degrees.  Warmed up quickly once PAX got moving.  Meter Maid set a Meter Maid record for lateness.

F3 WELCOME & DISCLAIMER
Aye.

WARM-O-RAMA:
SSH (IC) x 15
Forward Arm Circles (IC) x 15 – meant 10 but lost count
Reverse Arm Circles (IC) x 10 – ahh, back on track

Mosey to Skatepark (where you at, Slots??)

Box Jumps x 20
Merkins x 20
Bare Balls to the Wall

Mosey back to Startex

THA-THANG:
CMU AMRAP Sets with intervals of 1 minute of work and 10 seconds of rest

  • CMU Curls x 5 Sets
  • CMU Squats x 5 Sets
  • Mosey Recovery Lap
  • CMU Overhead Presses x 2 Sets (I had planned 5 Sets but realized that I was not going to be able to make it through that many and thus couldn’t ask the PAX to)
  • Flutter Kicks with CMU Held High x 5
  • Merkins on CMU x 5 Sets
  • Mosey Recovery Lap

MARY:
None

COUNT-OFF & NAME-O-RAMA
16 (no FNGs): Captain Obvious, U-Rock, Black Diamond, CapriSun, Hacksaw, Peeping Tom, Pops, Dial-Up, Coach K, Steinbrenner, Nature Boy, Yardsale, C-Lo, Anklet, Meter Maid, 1040

CIRCLE OF TRUST/BOM:
Who is your Jonathan?

In 1 Samuel, Daniel is being pursued by Saul and his army and is under the threat of death.  During what had to be the lowest point in David’s life to that point, Jonathan – the very son of Saul and probable successor to the Israeli throne – came to David and “strengthened his hand in God.”  Earlier in Samuel, the Bible describes the relationship between these two friends being “knit to the soul.”  When things are bleak for you, who is the man that reaches into the darkness to strengthen you?  Who is your Jonathan?

MOLESKIN:
Topics of discussion this morning included whether or not time was a physical dimension, the theory of relativity, the partnership/ownership structure of Meter Maid’s law firm, countless references to men doing things in less than 10 seconds and the dumpster fire that is Slack’s new logo.

Love these men and the work they put in, all why doing it with a smile and humor.

ANNOUNCEMENTS:
Check Announcements Channel in Slack for wreath removal project (1/19), STAR Course training ruck (1/19) and the Equinox challenge.  Pray for travel mercies for the PAX traveling to Nashville this weekend.

Heads or Tails?

THE SCENE:  Ruins; 48 degrees and damp

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA

  • Arm Circles (fwd) x 17 IC
  • Arm Circles (rev) x 17 IC
  • Arm Circles (straight ahead-clockwise) x 17 IC
  • Arm Circles (straight ahead-counter clockwise) x 17 IC
  • Plank Jacks x 17 IC

THANG: Heads or Tails

  • 3 Rounds
  • Flip Quarter: Heads (H) =Certain Exercise; Tails (T) =Different Exercise; 25 reps
  • After 4 Flips…PAX run down/up nearby steps (x 1=3 flights Down/3 flights Up) then reconvene at Quarter Flip area
  • Round 1: H=Merkins; T=Prisoner Squats
  • Down/Up Steps x 1
  • Round 2: H=Carolina Dry Docks; T=Dips
  • Down/Up Steps x 2
  • Round 3: H=Plank Jacks; T=Penny Hardaways (identical to Bobby Hurleys but with different name)
  • Down/Up Steps x 3
  • Mosey around parking lot (4 corners) x 2 laps
  • *Total=6 Down/6 Up=18 Flights Down/18 Flights Up

COUNT-OFF & NAME-O-RAMA
2 (0 FNG); MIB and O Positive (YHC).

CIRCLE OF TRUST/BOM:
Attitude of gratitude.

YHC sat in his truck watching the raindrops fall on his windshield as minutes passed and no one showed.  His mood was dampened.  His mind raced to how unhappy he was that he was alone and gonna get a little wet doing a BC solo but then remembered that the farmers who need this rain are quite grateful as their livelihoods and families depend on rain.  And YHC is grateful for the farmers. It quickly changed YHC’s perspective and his attitude improved.

YHC challenged the PAX with ‘what are you thankful for’ today? If it is someone, go tell them that.

MOLESKIN:

YHC was about to do the BC solo then MIB rolled up.  YHC and MIB pushed each other and got better together.

Pick your poison…..

THE SCENE: cool in the 40’s, perfect!
F3 WELCOME & DISCLAIMER

disclaimed!
WARM-O-RAMA:

SSH X 20, ARM CIRCLES X10-FORWARD AND BACKWARD, STRETCH ON YOUR OWN, AND A SHORT MOSEY.
THA-THANG:

PAX SPLIT UP INTO 4 TEAMS- THE Q GRACIOUSLY PROVIDED 4 PROPS FOR EACH TEAM, PROPS WERE: BATTLE ROPE, 35LB RUBBER SLAM BALL, A PAIR OF 35LB DUMBELLS, AND A TRACTOR TIRE.

EACH TEAM LINED UP AT EACH STATION FOR A RACE AGAINST EACH OTHER.

THE PLAN: TEAM 1: EACH PAX PERFORMED 40 BATTLE ROPE SWINGS- SQUATS WERE PERFORMED TILL YOUR TURN ON THE ROPE.

TEAM 2: PERFORMED 10 OVER THE SHOULDER SANDBAG THROWS, PAX PERFORMED SQUATS UNTIL THEIR TURN

TEAM 3: 10 DUMBLELL THRUSTERS, PAX PERFORMED SQUATS UNTIL TURN

TEAM 4: 5 TIRE FLIPS, SQUATS WHILE WAITING.

ONCE EVERY PAX FINISHED THEIR REPS ON THE OBJECT THE WHOLE TEAM SPRINTED TO THE END OF THE LOT AND BACK(1/4 MILE) TO FINISH.

THE TEAM THAT WON EACH ROUND PICKED THE MOVEMENT FOR TEAMS ON THE NEXT ROUND.  PAX CHOSE: MONKEYHUMPERS, BURPEES, SSH, MERKINS, LBC’S, SQUATS, FLUTTER KICKS.

EACH TEAM PERFORMED 2 ROUNDS AT EACH OBJECT.

MARY:

FLUTTER KICKS WITH TIME REMAINING-2 MINUTES.
COUNT-OFF & NAME-O-RAMA
16, ESCARGO, COACH K, ROCKET LAUNCHER, MONEYBAGS, VECTOR, BLACK DIAMOND, DIAL UP, NISSAN, STEINBRENNER, C LO, BILLY BLANKS, CHEESESTEAK, SLICNUT, CAPTAIN OBVIOUS, MURSE, BARNEY,
CIRCLE OF TRUST/BOM:
MATTHEW 28;18-20- GO AND MAKE DISCIPLES…….AND TEACH THESE NEW DISCIPLES ALL MY COMMANDS.

Q SPOKE ON THE IMPORTANCE OF THE GREAT COMMISSION AND THE COMMAND TO GO AND MAKE DISCIPLES.  DISCIPLE MEANS STUDENT AND JESUS SPECIFICALLY SAID TO TEACH NEW DISCIPLES IN THIS PASSAGE.  IN OTHER WORDS LEARN THEN TEACH OTHERS WHAT YOU HAVE LEARNED.  THE HIGH IMPACT MAN OF TODAY SHOULD BE LEADING OTHERS THE WAY CHRIST LED HIS DISCIPLES.  IF YOU ARENT TEACHING THEN YOU SHOULD AT LEAST BE LEARNING.  IT IS VERY CLEAR WHAT JESUS IS ASKING OF US IN THIS PASSAGE.  DONT FALL BEHIND, PUSH FORWARD DAILY TO BE MORE LIKE CHRIST AND TELL OTHERS ABOUT HIM!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Turf is Nice

THE SCENE: Close to 50, and a light rain. peaceful really
F3 WELCOME & DISCLAIMER:  Given, and unprofessional
WARM-O-RAMA:

IC 25 SSH, 15 Daisey Pickers, 20 Hillbillies. Indian run, 3 Merkins then sprint to front Full Cycle thrice.
THA-THANG:
Doricides 12321. Paired up while one pax pounded out the count the other sprinted out 10 yds for a Merkin and back then out 20 for 2 back, and out 30 for 3. Then switch

  • 100 Merkins
  • 200 Freddie Mercuries (2 is 1)
  • 300 Squats
  • 200 Lunges (1 is 1)
  • 100 Carolina Dry Docks

MARY:
Green, Yellow, Red light
COUNT-OFF & NAME-O-RAMA
4 PAX Skids 100, C-lo, FNG (Deputy Ducky), Speedy
CIRCLE OF TRUST/BOM:
Words were spoken. Always is encouraging to see pax out even in the face of the elements. Its dark, rainy, cold, and perfect fartsack weather yet there they are. bastions.
MOLESKIN:
The Tame and well fed Collierville deer were stomping around in the woods at endex. Skids 100 decided the workout needed a little extra and modified to jump lunges…. shdm…. keep it up Skids!
ANNOUNCEMENTS:
Failed to mention any…. but check out the Equinox challenge, its week 3 but you can still follow along and improve in areas even if full completion is out of reach.

The Crucible is coming….. its going to be running and working out like a mofo….. get ready.

There is a Q source discussion on Fridays at Whole Foods in East Memphis…. I suggest picking up something edible on the way there sent questions to Opositive

Rainy Activities

THE SCENE:  Rainy, cool.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Windmill x 10 IC
Imperial Walker x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC
SSH x 10 IC
Squats x 10 IC (1 is 1)
Merkins x 10 IC (1 is 1)
SSH x 15 IC
Squats x 15 IC (1 is 1)
Merkins x 15 IC (1 is 1)
SSH x 20 IC
Squats x 20 OYO
Merkins x 20 OYO
SSH x 25 IC
Squats x 25 OYO
Merkins x 25 OYO

THA-THANG:

Handstand Merkins x 5 OYO
Merkins x 5 OYO
Handstand Merkins x 10 OYO
Merkins x 10 OYO
Handstand Merkins x 15 OYO
Merkins x 15 OYO

Mosey to Playground

Inverted Gas Pumps (plank with legs in swing, pull knees to chest) x 10 OYO
One Leg Lunges (off foot in swing) x 10 each leg OYO
Pullups x 10

Rinse and repeat.
Rinse and repeat.
Rinse and repeat.
Rinse and repeat.

Mosey to Startex

Line up on edge of parking space.  Perform inch worm.  Broad jump to far edge of adjacent space.  Perform Burpees x the number of broad jumps it took you to get there.  Rinse and repeat x 4, adding one additional parking space each time.

Once all in, perform Burpees x 7 OYO (which is the number of short, baby, “is his leg asleep?” jumps it took Toms on the last set.  Do better, Toms.)

Bear crawl across short length of parking lot.  Squats x 25 OYO.  Crawl bear back.  Squats x 25 OYO.

Lunge walk across short length of parking lot.  Merkins x 25 OYO.  Reverse Lunge walk back.  Merkins x 25 OYO.

MARY:

Pickle pounders with feet elevated on the wall x 30 OYO
Peter parkers (legs only) with feet elevated on the wall x 10 each leg OYO (this was essentially an inverted, slower mountain climber)
American Hammer x 25 IC

COUNT-OFF & NAME-O-RAMA:  5 PAX (0 FNGs).  Gus, Judah, Bookworm, Meatball, Toms.

CIRCLE OF TRUST/BOM:  Make decisions today that are consistent with who you want to be in the future.

MOLESKIN:  I really didn’t want to post this morning, much less Q.  T-Claps to the PAX for joining me and putting up with my brain.  I didn’t regret it.

ANNOUNCEMENTS:  None.

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.

CMUacides at the Berm

THE SCENE: 30 degs, frosty, and running on four hours of sleep. YHC arrived on the scene at 0520 to set up cones and mutter a quick prayer of protection over the Berm PAX. A season of pain would soon be upon them.

Also, YHC ate a pear in the hoopty on the way there. It was delicious. More on that later…

F3 WELCOME & DISCLAIMER

Welcome…

Stuff about the mission…

Not a profesh…

Not paid/not forced…

You get it…


WARM-O-RAMA:

Quick Feet/High Knees 30sec each

123 touch the deck x10

ISW x10

Daisy Pickers x10

THA-THANG:
PAX count-off. Odds run and grab a CMU from the Berm’s secret squirrel CMU stash while evens head over to startex and perform burpees until odds get back.

CMUacides: a fusion of two things YHC loves (CMU exercises) and hates (Suicide sprints).

P1 AMRAPs the exercise while P2 does suicide sprints 10, 20, & 30 yards then flapjack. Complete 150 of each collectively

Part 1:

  • Offset Merkins x150
  • CMU Squats x150
  • Reverse Crunches x150

Intermission:
The PAX were pretty smoked at this point so we took a little break to knock out YHC’s patent pending CMU Circle-O-Greatness!!. (imagine :awe_yeah_lit: right here)

PAX on their six in a circle, shoulder to shoulder, facing outward, odds holding coupon. On YHC’s command begin passing coupons in the clockwise direction until Q’s coupon makes two full revolutions then reverse. Rinse and repeat.

Part 2:

  • CMU Curls x100
  • CMU Lunges x100
  • CMU Kettle Swings x100

This is where the pear YHC ate in the car tried with every ounce of it’s little pear strength to escape from it’s doom of being digested.

NOT TODAY, PEAR!  🚫 🍐

Not today…  🤢

Yo, Wrap It Up, B!

CMU sit ups. Partner up. On your six facing each other and lock legs. Perform sit ups passing the CMU back and forth until both PAX complete 20 sit ups. (10 with CMU and 10 without)

Odd number so YHC did lonely reverse crunches off to the side and longed for the day he would be reunited with the PAX.

MARY:
V-ups x10

60 sec Plank

COUNT-OFF & NAME-O-RAMA
5 Pax: Tomb Raider, First Class, Photo Shop, Laetttner, Soulja Boy

CIRCLE OF TRUST/BOM:
YHC talked about the difference between given respect (that which is owed someone with positional authority) and earned respect (self explanatory) and challenged to PAX to EARN respect from their peers, subordinates, and superiors.

MOLESKIN:
2F this morning was🔥. Enjoyed being out at the Berm and meeting Laettner and First Class.

YHC Misses the old BB editor like he misses GroupMe. 😢

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.