Sprint and Splash in the Tower of Terror

THE SCENE: Still warm and muggy, but hints of fall in the breeze…
F3 WELCOME & DISCLAIMER

Did it, including sharing the mission of F3


WARM-O-RAMA:

2 laps around the track followed by about 5 minutes of stretching.

THA-THANG:

***Not sure what the taper and stretch crew did after this…Bottomless knows.

Mosey over the the Tower of Terror (parking garage)

  • Perform 15 SSH (IC) to get our heart rate back up a bit.
  • Sprint up TWO full lengths of the garage (all the way up first ramp, turn the corner and keep going until you reach the top of the second ramp. It’s probably 400 meters uphill. 60 seconds of recovery.
  • Repeat up the next two full ramps to the top. 60 second recovery
  • Sprint all the way back down to startex. 90 second recovery.
  • Sprint all the way up ONE full length of the garage. 30 second recovery. Repeat 3 more times until at the top of the garage.
  • Sprint all the way back down to startex. 90 second recovery.
  • Sprint HALF way up the first full ramp. 30 second recovery while walking to the end of the ramp.
  • Sprint HALF way up the second ramp. 30 second recovery.
  • From that point, spring all the way back down to startex.
  • In total, we covered almost 2.5 miles, most of that sprinting.

From there we moseyed back to the pad at the track for some Mary.

MARY:

  • Peter Parkers (IC) – 15 (started slow, got faster)
  • Crunch jacks (IC) – 15
  • Freddie Mercury (IC) – 15

COUNT-OFF & NAME-O-RAMA

Four Eyes, Beauty Shop, MIB, ISS, Doc Hollywood, Pirtle, Crayfish, Yard Sale, Blart, Snookie, Park Bench, Tomb Raider, Bottomless, Soybean, Sir Mix-a-lot, Cockapoo (FNG), Handsy (QIC)

CIRCLE OF TRUST/BOM:

Difference between toxic shame and healthy shame – toxic shame finds it’s identity in mistakes and shortcomings. Healthy shame acknowledges imperfection but doesn’t put it’s value or identity there. Keeps pressing on to love, serve, work hard, knowing that you are making a difference even if you make mistakes along the way.

MOLESKIN:

Sprinting up the garage is ROUGH. but good.

ANNOUNCEMENTS:
See Pre-blast for info about all the GROWRUCK12 events this weekend! Lots of ways to participate!

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.

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.

Dora 1-3-5 at the OF

THE SCENE: 70 something and incredible
F3 WELCOME & DISCLAIMER: Twice just to make sure it stuck
WARM-O-RAMA:
SSH ICx20

Daisy Pickers ICx15

Imperial Walkers ICx15

Hillbillies ICx15

Hamstring Stretch 10 countx2

Groin Stretch 10 countx2

Hip Flexor  Stretch 10 countx2

Baby Arm Circles ICx10 Front and Back

THA-THANG:

Mosey to the playground.

In groups of three:

100 pull-ups (1 PAX on pull-ups, 1 PAX spots, 1 PAX mosey to pavilion and back then rotate)

300 merkins (2 PAX work, 1 moseys)

500 squats (2 PAX work, 1 moseys)

Mosey back to parking lot for relay races

Race 1: Sprints

Race 2: Backpedal

Race 2: Bearcrawl

MARY:
Not today, Mary!

COUNT-OFF & NAME-O-RAMA
14 PAX (1 FNG): Happy Feet (FNG), Blart, Chiocoetti, Dewey, Bottomless, Teacher’s Pet, Crayfish, Hitch, Park Bench, ISS, Carmen Sandiego, MIB, Handsy, Bookworm (QIC)

CIRCLE OF TRUST/BOM:
YHC shared about my experience with loneliness and the need to spend time with yourself without distractions. Before we can be intimate with ourselves, we will struggle to be intimate with others.
MOLESKIN:
YHC had a lot of fun with this workout. I was supposed to Q it a week earlier but the strep got a hold of me. It was good to be back out in the gloom sweating with my brothers. Blart also provided the most epic photo op in F3 history. Thanks, buddy!
ANNOUNCEMENTS:
There were some things but now I can’t remember.

Upside Down Quarter Pound

THE SCENE: The Berm (Sea Isle Park), 75 and Hoooooomid.
F3 WELCOME & DISCLAIMER:

  1. Welcome: I am not a professional
  2. You are participating at your own risk
  3. You are responsible for your own wellbeing
  4. You are here voluntarily, and you are not paying to be here
  5. Know your limits and do the best you can, all exercises can be modified and are only suggestions.


WARM-O-RAMA:

20x SSH, 20 Imperial Walkers, 10 Merkins in cadence, 10 Squats in cadence.

 

THA-THANG:
Mosey to field. Cones are placed at 25, 50, 75, 100yd. It was dark, cones were hard to find!

Sprint to the 25 and do 25 Merkins, run backwards to start. Sprint to the 50 and do 50 squats, backwards to start. Sprint to the 75 and do 75 Mountain Climbers, run backwards to start. Sprint to the hundred and do 100 SSH, backwards to start.

 

The Three Round Upside Down:

Form groups of three (we had one group of four).

Mosey to pullup towers. Half the groups do two rounds of max pullups each, with assistance. Just do as many straight as you can, then keep going with help til you can’t.

Other half of groups does assisted HandStand PushUps. One guy kicks up to handstand, two others catch a leg each and help him do HSPU. AMRAP til you are about to fall on your head, rotate through your group three times.

Flapjack.

 

I left my deck of cards on the bedside table, so modified Deck of Death to the following:

10x 8-count bodybuilders

10x diamond merkins

10x diaper change (leg/hip lifts)

10x jumping lunges

(perform circuit twice)

 

MARY:
10x Angle Grinder, 10x Double Dolly.

 

COUNT-OFF & NAME-O-RAMA
Beauty Shop, Flat Tire, Shoestring, Blart, Flatland, Veggie Tales, Snookie, Bouchet, Resener, Popeye, Beaker, Tomb Raider, Little Nicky, Payroll, Sno-Kone, Bruce, Geppetto, Shortboard, Shy Guy, Rapunzel, Four Eyes. FNG: Glee

CIRCLE OF TRUST/BOM:
Accountability. Make sure you are under it. Make sure people you respect know about the decisions you make that you don’t necessarily have to answer to.

MOLESKIN:
As prep for GrowRuck, a few men wore rucks for warm-o-rama and the Quarter Pounder. This was very hard, and rucks really turn easy SSH into veritable calf muscle murder. There was some chatter about this being a tough workout, and I agree. It was tough, but not spiteful. Wait til Shoestring gets a holt of ya.

ANNOUNCEMENTS:
Join the 3rdF channel. Sign up to help with reading tutoring at MAM. Put 9/15 on your calendar for a cleanup at a burnt-out house in South Memphis.

Metaphorical Running Q

  • THE SCENE: Humid as a mug. Oh Fall Where Art Thou?
    F3 WELCOME & DISCLAIMER welcomed & disclaimed (latecomers as well)
    WARM-O-RAMA:
  • SSH x 30
  • Imperial Walkers x 15
  • Butt Kickers x 15
  • Windmills x 15

THA-THANG:

  • 4 Laps (1 mile) at moderate pace, Al Gore til all in -> Flutter Kicks IC x 20 -> Stargazers for 45 Seconds
  • 3 Laps (0.75 miles) at increased pace, Al Gore til all in -> Hello Dolly IC x 30 -> Stargazers for 30 seconds
  • 2 Laps (0.5 miles) at increased pace, Al Gore til all in -> Freddie Mercurys IC x 40 -> Stargazers for 15 count
  • 1 Lap (0.25 miles) all you got, Al Gore til all in -> 10 count
  • Mosey to bottom of the Tower of Terror (Curlin Parking Garage); run to the top & descend back to Startex

MARY:
Didn’t close w/ her, rather incorporated her into the workout.

COUNT-OFF & NAME-O-RAMA
16 (Zero FNGs): Teacher’s Pet, Gus, Soybean, Shoestring, Pirtle, Handsy, Bottomless, Toms, Park Bench, ISS, Doc Hollywood, MIB, Yard Sale, Beauty Shop, Blart, Crayfish

CIRCLE OF TRUST/BOM:
Like in life, we often pick up intensity as responsibilities mount and have shorter times to rest. Realize the gift of rest (stargazers) when given time and appreciate it. 

MOLESKIN:
Thought of the workout a few weeks ago. It dawns on me that I have no idea yet how precious time and rest are at this point in my life. I don’t yet have children and have not experienced yet the sleep deprivation and free time loss as product of caring for an additional life. YHC enjoyed leading workout at the AO where I VQ’ed 10 months ago. 

ANNOUNCEMENTS:
(though we failed to actually make the announcements)
GrowRuck 12 coming up 
Service Opportunity in South Memphis led by Chiochetti on Sept 15

The Hare Ventures to the Forest

THE SCENE:  Entered ye Old Forest around 5am to find others had already ventured off on a ruck, (4:30 is early for lagomorphs – we are crepuscular after all) however, this bunny decided to do a 25 minute ruck on my own but stick to the outer edges of the park as bunnies have many natural predators………Temp – a manageable 78ish
F3 WELCOME & DISCLAIMER: Not a professional, modify as necessary, yep covered all the basics (did it twice as FNG arrived midway through warm-o-rama) including reading the Mission of F3 which is:

Plant, grow and serve small workout groups for men for the invigoration of male community leadership

WARM-O-RAMA:

  • SSH IC x 15
  • IW IC x 15
  • LBAC Fwd IC x 15
  • LBAC Bwd IC x 15
  • Hillbillies IC x 15
  • 1/4 mile mosey down the path and back (stop at path and plank until all in, then go back to startex)

THA-THANG:

Double 4 Corners

  • Corner #1:  10 burpees – short bear crawl to Corner #2
  • Corner #2:  10 burpees + 20 merkins – long bear crawl to Corner #3
  • Corner #3:  10 burpees + 20 merkins + 40 LBC – short bear crawl to Corner #4
  • Corner #4:  10 burpees + 20 merkins + 40 LBC  + 80 squats – long bear crawl back to Corner #1

All exercises done OYO.  Once you bear crawl to next corner, do alternating shoulder taps until all in so PAX always start together.

I had another circuit planned but looking at the time, that was NOT going to happen so we did this instead

CRAB WALK INCHWORM

  • All line up in a straight line in crab walk position
  • PAX at back of the line crab walks to the front
  • Once they get about 1/2 way, the next PAX begins and crab walks to the front, etc… until we have done 1 rotation through
  • Soooooooooo that did not take as long as I thought it would so we reversed position and proceeded to do the

BEAR CRAWL INCHWORM

  • All line up in a straight line in plank
  • PAX at back of the line bear crawls to the front
  • Yell NEXT upon arrival to front
  • Next PAX bear crawls to the front, etc… until we have done 1 rotation through

MARY:

  • Flutter Kicks IC x 15
  • Baby Makers IC x 16
  • Pickle Pounders IC x 10
  • Freddie Mercurys IC x 16
  • Hello Dollys IC x 16
  • Jane Fondas IC x 10 each leg and it was TIME!!!!!!!!

COUNT-OFF & NAME-O-RAMA
20 PAX (1 FNG – Sloppy Joe)

Bottomless, Teacher’s Pet, Park Bench, Sloppy Joe (FNG), Doc Hollywood, McDowells, ISS, Mirage, Book It, Chioccetti, Jailbait, MIB, Pirtle, Sir Mix-A-Lot, Pastor Dodge, Blart, Sergeant Minor, Dewey, Handsy, Rabbit (QIC)

CIRCLE OF TRUST/BOM:
YHC has thought a lot lately about this song he heard on the radio a month or so ago called “Dream Small” by Josh Wilson.    So he did some research and wanted to find out what the inspiration for the song was.

First, YHC read part of the song with the PAX:  full lyrics along with the song can be found here:  https://genius.com/Josh-wilson-dream-small-lyrics

It’s a momma singing songs about the Lord
It’s a daddy spending family time
That the world said he cannot afford
These simple moments change the world
It’s a pastor at a tiny little Church
Forty years of loving on the broken and the hurt

These simple moments change the world

Dream small
Don’t bother like you’ve gotta do it all
Just let Jesus use you where you are
One day at a time

Live well
Loving God and others as yourself
Find little ways where only you can help
With His great love
A tiny rock can make a giant fall
Dream small

It’s visiting the widow down the street
Or dancing on a Friday with your friend with special needs
These simple moments change the world

Then YHC read an excerpt from Josh Wilson on what the song means to him.

Think about tomorrow. Today. What we can do to make someone’s day better. How what we say can either encourage someone or make a dent in it. There is no neutral- it is either one or the other

YHC then shared how there is nothing wrong with big dreams but it is the day to day where we can make an impact which may or may not lead to bigger dreams/ things.  We can and should make an impact at home, work, with our spouses, children, friends, co-workers – whoever God puts in our path each and every day.

As the song says:

Keep loving, keep serving
Keep listening, keep learning
Keep praying, keep hoping
Keep seeking, keep searching

Keep pressing on – it may seem like it is small and it doesnt matter, but it matters to God and it matters to those around you.  Even if you dont think you are making a difference in someone’s life, you are – you have a choice each day – to choose to encourage someone or make a dent – choose wisely

MOLESKIN:
Have posted at Ye Old Forest several times but it was a my first time to Q.  Loved being in Midtown with a great group of HIM.   

On our 1/4 mile mosey, there was much mumblechatter once we got to the path and turned around:  “we came all the way down here for nothing”   ha ha!  We never do anything in F3 for “nothing”  The PAX faithfully followed YHC’s lead even if they were “confused”

After the Double 4 Corners circuit, I heard a few suggestions on what we could do next but little did they know I already had something planned just for this occasion!!!!   Note to all Qs and a reminder to myself – always have a back up plan or be able to modify on the fly because sometimes things take longer than you expect

Pirtle was very competitive on both the crab walks and bear crawls – very impressive!

ANNOUNCEMENTS:
GrowRuck is September 21-23

Prayer Requests

  • JailBait’s M’s pregnancy
  • Pastor Doge’s friend Alex
  • Sergeant Minor’s new job at Chipotle (go see him)
  • Teacher’s Pet’s brother’s job search
  • Cowbell’s job search
  • Bottomless’ daughter’s trip to the dentist

 

We’re gonna need a whiteboard for this one…

THE SCENE: A refreshing 68 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC x 20, Daisy Pickers IC x 20, Mummy kicks IC x 20, Little Baby Arm circles IC x 20 forward  and x 10 in reverse, Finkle swings

THA-THANG:
F3 Greenwood supplied the (intially very confusing) workout plan for the Iron Pax Challenge – Week 3

As many reps as possible in 30 mins –

-15 Burpee Block Jump Overs (Subtract 1 burpee each round)

-Then one of the following each round:

50 Hand Release Merkins (1st round)  OR

50 Goblet Squats w/ coupon (2nd round)  OR

50 Leg raises w/ coupon – arms extended position (3rd round)

– And Broad jump 10 yards out and 10 yards back

Repeat, subtracting one burpee each round and rotating between the different 50 rep exercises.

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
18 PAX: Blart, 1 Eyed Willie, Handsy, Mighty Joe Young, ISS, Doc Hollywood, Mirage, Book It, Sir Mix-a-Lot, High Vis (Willy Loman from Nashville), Chiocetti, Jail Bait, Pastor Dodge, Sergeant Minor, Meatball, Trojan (FNG), Small Wonder (FNG), Dewey (QIC)
CIRCLE OF TRUST/BOM:
Talked about the Three Fs of F3 and emphasized the importance of the second F – Fellowship.  Men are meant to be in community with other men. We build each other up and make each better. YHQ encouraged the PAX to take time to really get to the know the other PAX we see at workouts and take time to hang out and build relationships outside of workouts. We all need good male community and friendships. This was the first time I’ve ever had to use a whiteboard to write out the exercises so that all the PAX would understand the routine. It definitely threw me for a loop the first time I read about it!

MOLESKIN: This was the first time I’ve ever had to use a whiteboard to write out the exercises so that all the PAX would understand the routine. It definitely threw me for a loop the first time I read about it!
ANNOUNCEMENT S:
Guy’s Night at Handsy’s house Saturday Night at 8 pm. Talk to Handsy for more info

Tortoise and the Hare B.O.M.B.S. at the Barracks

THE SCENE: Sweaty, mosquito infested Memphis morning at the Barracks. Perfect weather to embrace the suck.
F3 WELCOME & DISCLAIMER

Done. No questions.

WARM-O-RAMA:
SSH x20

Imperial walkers x15

Hillbillies x15

Daisy Pickers x15

400m Warmup Ruck lap

THA-THANG:
Tortoise and the Hare BOMBS

PAX divided into Pairs. YHC went solo due to odd number of participants (Soybean on Injured Reserve). Around the track, Partner 1 starts walking, rucked up. Partner 2 starts exicon. Once one set is completed, Partner 2 runs to catch Partner 1, swap ruck, and complete his set of exicon. Exicon, completed by all PAX as follows:

  • 5X5 BURPEES X 2 PAX = 50
  • 5X10 OUTLAWS X 2 PAX = 100
  • 5X15 MERKINS X 2 PAX = 150
  • 5X20 BIG BOY SIT-UPS X 2 PAX = 200
  • 5X25 SQUATS X PAX = 250

PAX completed all sets and exercises with about 7 minutes to spare, leaving room for more. YHC opted to fill the time by having all PAX wall sit, rucks out front, while the first PAX in line ruck-ran to far end of the track. Once the other end was reached, a holler was given, signally the next PAX to follow suit. All completed with two minutes to spare.

MARY:
Filled the last couple of minutes with:

Freddie Mercury x15

Ruck raises x5

COUNT-OFF & NAME-O-RAMA
6 PAX (NO FNG): Hitch, Shoestring, Bruce Wayne, Bookworm, Soybean, Blart on Q
CIRCLE OF TRUST/BOM:
Matthew 7:1-6

YHC shared how his struggle with anger with a difficult family situation had drawn him to the passage above. God is working in me to help me realize that I am need of just as much grace as the next guy.
MOLESKIN:
Prayed for YHC, as well as travels for Hitch and his kids starting Parents’ Day Out.

Coffeteria at UGLY MUG shared by 5/6 PAX. One poured out for ol’ Bookworm.
ANNOUNCEMENTS:
GrowRuck in September. Hitch on Q next week for sim. See ya next time.

Last Minute Burpee Fest

THE SCENE:

Thick, humid 75 degrees.

F3 WELCOME & DISCLAIMER

Did it, including sharing the mission of F3.


WARM-O-RAMA:

  • SSH (IC) – 20
  • Hillbillies (IC) – 15
  • LBAC (IC) – 12
  • Daisy Pickers (IC) – 12
  • Mosey lap around the parking lot

THA-THANG:

Burpee fest
 
For each round, do the following in succession:
  • 1 burpee, 5 Merkins
  • 2 burpees, 5 Merkins
  • 3 burpees, 5 Merkins
  • 4 burpees, 5 Merkins
  • 5 burpees, 5 Merkins
Arm raises or hold squat until all in. Then proceed to next round of burpee + merkin variation…
 
  • Round 1: burpees + Merkins
  • Round 2: one leg burpees (right leg) + right hand curb Merkins
  • Round 3: one leg burpees (left leg) + left hand curb Merkins
  • Round 4: burpos + derkins (using concrete picnic table benches)
  • Round 5: burpee box jumps + incline Merkins (using concrete picnic table benches)

Once we finished all 5 rounds, we did the following:

Merkin zipper + bear crawl

All PAX get down in high plank position in two lines facing each other and offset. So – basically looks like two lines of PAX in high plank almost shoulder to shoulder but every other PAX is facing the opposite direction. Make sense? The person at the end of the line does one Merkin, then high fives the person across from him then returns to high plank. That person then does one Merkin and high fives the person across from them and returns to high plank. This repeats all the way down the line and then comes back to the beginning.

After we got all the way though that, the two lines did crawl bear to the end of the parking lot island (~12-15 yards?), then bear crawled back to startex.

We repeated this twice.

We had a little more time after this so we did shoulder blasters (almost non-stop, IC 10 count for each of the following):
  • overhead arm clap
  • overhead press
  • point to shoulders
  • point to tramp stamp
  • out front arm raises
  • out to the side arm raises
  • overhead arm clap

MARY:

  • Iron Cross Dalai Lama (IC) – 19
  • LBC’s (IC) – 20
  • Freddy Mercury (IC) – 20
  • American Hammer (IC) – 15
  • Hello Dolly (Raising to a Rosalita and back down half way through) – (IC) – 20

COUNT-OFF & NAME-O-RAMA

Handsy (QIC), Pirtle, Mirage, ISS, Shoestring, Doc Hollywood, Crayfish, Lil Nicky, MIB, Sir Mix-A-Lot, Bookworm, Pastor Dodge, Sergeant Minor, Blart, 1 Eyed Willie, Teacher’s Pet, Bottomless, Goldilocks, Book It, Lunchbox (FNG), Jailbait (FNG)

CIRCLE OF TRUST/BOM:

When you feel like you are being mistreated, don’t assume the worst of the other person. Ask them how they are feeling or what they have going on. Many times they may not be having a problem with you, but are wrestling through their own junk. So – instead of pointing out how they have hurt you or wronged you, etc. ask them how they are doing.

MOLESKIN:

Old Forest had a strong showing this morning!

ANNOUNCEMENTS:

Lots of things going on – AOQ training TONIGHT (8/13), F3 Memphis Anniversary workout and celebration Saturday, lots of VQ’s this week, Growruck 12 coming up. All can be found in this week’s PREBLAST.