May 18, 2018

Laps at the Annex

THE SCENE: Muggy, in the 70s

Done in the usual and customary F3 Manner.

Wind Mills IC 20

High Knees IC 20

Overhead Clap IC 20

CMU overhead press (PAX continue the overhead claps while 1 PAX does 10 overhead press with the CMU x10 and then hand-off to the next PAX.) Completed 2 revolutions.

Since it has been approximately 4-6 weeks since the APFT a bit of training seemed timely as our goal is to demonstrate improved scores later this year.

2 laps around the long route in the Annex field. Laps were broken into quarters. On the first lap, at each quarter PAX performed 20 Merkins. On the second lap at each quarter PAX performed 20 situps.

Totals: ~2 mile run, 80 merkins, 80 situps per Pax.

American Hammers IC 30 (Slots)

Dying Cockroach IC 15

Speedy, Zima, Rabbit, Orange Julius, Phat Pat, Snookie, Choker, Slots

YHC has been dealing a lot with anxiety. There is always a low level that has been there for many years but some days it is much higher than others. The anxiety is generalized over many things, work, finances, health, marriage, parents, siblings, even dealing with traffic on the highway everyday.

I don’t have any answers for this nor do I have any solutions.

But I thought I would share a few things that have helped me deal with this.

Regular church sermons…doesn’t necessarily have to be attendance as there are a lot of wonderful sermons online (youtube etc.)

A portion of scripture that has helped tremendously with anxiety:

Psalm 81

(To the chief Musician upon Gittith, A Psalm of Asaph.) Sing aloud unto God our strength: make a joyful noise unto the God of Jacob.

2 Take a psalm, and bring hither the timbrel, the pleasant harp with the psaltery.

3 Blow up the trumpet in the new moon, in the time appointed, on our solemn feast day.

4 For this was a statute for Israel, and a law of the God of Jacob.

5 This he ordained in Joseph for a testimony, when he went out through the land of Egypt: where I heard a language that I understood not.

6 I removed his shoulder from the burden: his hands were delivered from the pots.

7 Thou calledst in trouble, and I delivered thee; I answered thee in the secret place of thunder: I proved thee at the waters of Meribah. Selah.

8 Hear, O my people, and I will testify unto thee: O Israel, if thou wilt hearken unto me;

9 There shall no strange god be in thee; neither shalt thou worship any strange god.

10 I am the LORD thy God, which brought thee out of the land of Egypt: open thy mouth wide, and I will fill it.

11 But my people would not hearken to my voice; and Israel would none of me.

12 So I gave them up unto their own hearts’ lust: and they walked in their own counsels.

13 Oh that my people had hearkened unto me, and Israel had walked in my ways!

14 I should soon have subdued their enemies, and turned my hand against their adversaries.

15 The haters of the LORD should have submitted themselves unto him: but their time should have endured for ever.

16 He should have fed them also with the finest of the wheat: and with honey out of the rock should I have satisfied thee.

Prayer Requests: Choker will be away with military duties again next week. Prayers for safety for him and his M.

Prayers for safety for Panchos Ruck.

Phat Pat topped the morning off with homemade Orange Julius!

Today YHC learned the ages of Rabbits shorties, that Law school didn’t prepare Snookie for his current work as an attorney, that Zima passionately abhors the Q the entire 45 minutes of BC and that Slots and Speedy are fast, like really, really fast.


Panchos Ruck 5/19/2018.