Gunny’s 10-point Memorial Workout

Date: 04/18/2018

AO: The Barracks

QIC: Gus

PAX: Soybean, Bootheel, Rabbit, Shoestring, Gus | FNG: N/A

Conditions: 63F, which was too warm and humid for my taste

WELCOME

DISCLAIMER

FOREWORD
Gunnery Sergeant R. Lee Ermey (AKA “Gunny”) passed away on April 15, 2018. Gunny is most famous for his role as Senior Drill Instructor Hartman in the movie Full Metal Jacket. [Link is very NSFW.] A few years ago, Gunny wrote a web article entitled The 10-Point Workout System: Exercising with the Gunny, and I figured the least we could do to remember this iconic figure was do his dadgum workout. Because it was Wednesday at The Barracks, we did everything with rucks on or used as coupons.

  1. SSH IC x 30
  2. Alternating rear leg lunges, 10 each leg
  3. LBAC IC x 10 (forward and backward)
  4. Merkins to failure
  5. BBSU to failure
  6. Superman IC x 10
  7. Pull-ups to failure
  8. Leg lifts to 45 degrees IC x 10
  9. Body builders IC x 10
  10. Ruck 2.7 miles in 44 minutes

Count-O-Rama (5)

Name-O-Rama

COT / BOM:  Herb Hodges, a true High Impact Man, also passed away this week. Herb was a pastor, teacher, author, and disciple maker who influenced many of the Men in the F3 Memphis PAX. God used Herb’s influence to mature me in the faith in my teens and early twenties, and his legacy will last long after he has passed. His book Tally Ho the Fox! is worth a read and includes this meaningful quote: 

Why do church members get much more excited about a thousand other things than about God, spiritual things, heaven, hell, and eternity? The answer? No vision, thus no motivation, because motivation arises out of vision.

That principle is true in all aspects of life. We ended by asking God for a vision to help us lead our families, communities, and within F3 Memphis.

Moleskin: It was a great 60 minutes of PT and Ruckership. I was honored to have a chance to lead remembrance of two very different but important Men.

MEANingless Monday

THE SCENE: As I stepped out the back door at 5:15ish I was met with the April cold.  The April cold is one of the coldest there is.  In January when it got down to 7 and stayed below freezing for several days, now that was cold, but the April cold is worse.  Yes, it was 34 F on this Monday, but I could taste the cold as I passed the pool on my way to the back gate.  My body had already reset itself over the last several weeks to the normal Memphis spring (one day 85 the next 62).  But this morning I could feel it through my ankle length cold gear (not tights although they look just like tights).  I located the back gate of my backyard fence in the dark, wondering if my neighbor would be freaked to see a guy dressed in dark clothes wandering around with some type of black pole and an american flag.  As I stepped through the back gate I gave a quick glance in both directions before passing through to make sure I didn’t startle Larry.  I found my way through the woods to see a car parked where we used to park and thought who could this be.  As I walked up to the AO I passed three ruckers and started to feel that warm feeling all over that we all get right before posting. That warm that says I am with my brothers and I am going to work today.

F3 WELCOME & DISCLAIMER

I am not a professional.

You are participating at your own risk, and you are assuming the risk of injury.
You are responsible for your own well-being; you could get injured (dark, uneven ground).
You are 18 or older, here voluntarily, and you are not paying to be here.
Know your limits and do the best you can.
Modify exercises as needed. Everything we say is a suggestion.  Stop exercising if needed at your own discretion.
By working out with us today, it is assumed that you have read the disclaimer and notice on the website and accept the risks associated with working out here today.
http://f3nation.com/disclaimer-and-notice/
Does anyone have any questions or objections?

WARM-O-RAMA:
SSH IC X 25
Imperial Squat Walkers IC X 15
Surfees X 10 OYO
Arm Circles Small to Big IC X 10 Front then Back
Ranger Merkins IC X 10

One lap around parking lot

THA-THANG:
Burpee Dan:
50 yards between lines Start on one end travel to the other end
1 Burpee – 4 Lunges return in reverse 1 Burpee 4 lunges
2 Burpees – 4 Lunges return in reverse 2 burpees 4 lunges

Slow Mosey around lake stopping at 1/2 way point to wait on the Six (High Knees)  Return to the flag.  PAX performed Flutter kicks till all in.

Yul Brynner (7 types of Merkins)
Carolina Dry Docks IC X 10
Werkins (wide merkins) IC X 10
Merkins IC X 10
Ranger Merkins IC X 5
Diamond Merkins IC X 10
Crucible Merkins X 5
Chuck Norris Merkins X 5

MARY:
Slutter Kicks IC X 20
Side Plank Leg raises IC X 10 Both sides
Pickle Pounders IC X 15
Mountain Climbers IC X 30 Dealers Choice(thank you shoestring)
Flutter Kicks IC X 20 Dealers Choice (thank you Harry Caray)

COUNT-OFF & NAME-O-RAMA
15 PAX (1 FNG Cinder Block)

CIRCLE OF TRUST/BOM:
Life is Meaningless – we all come to a point in workout or in a relationship or your job where we think why am I doing this?  What is the point?  The wisest/wealthiest man in the world sought to find meaning in life “under the sun”.  He enjoyed anything and everything that this world had to offer and walked away with “all is meaningless”.  Solomon wrote Ecclesiastes.  We can learn from what we experienced.  We can also understand his point.  Nothing in this world (under the sun) means anything.  But there is meaning above the sun.  Solomon understood that if we think what can this world offer we are left with “all is worthless”.  If our thoughts and actions are done with heaven in mind then all is priceless.  What ever your situation is, relationship, job, etc when you think of it with a heavenly perspective it gives meaning to everything.


MOLESKIN:
Through all the mumble chatter I could hear everyone enjoying the moment and appreciating the opportunity to get better.  Apparently we have a few movie buffs that knew who Yul Brynner was.  This pushed me to my limits Omaha was in effect especially on the Yul Brynner.  Kotters to Scrooge for Posting.

ANNOUNCEMENTS:
Tonight 4/16 we have GrowRuck info time at Huey’s in Germantown.  Come anytime between 5 and 6 and ask questions to someone that has been through this event.  I encourage you all to check it out.  There is plenty of time between now and August to train for this event.  Hope to see you there.

ABCs, 123s

THE SCENE: 56F & hawt.

F3 WELCOME & DISCLAIMER

  • A. WARM-O-RAMA (in ABC-cadence; basically 3x IC/exercise):
    • Arm Circles
    • Backstroke
    • Cross Jacks
    • Diamond Merkins
    • Elbow-to-Knee
    • Frankensteins
    • Groiners
    • Hip Circles (flip flop halfway)
    • Inchworm
    • Jump Split Squat
    • Knee-to-Elbow
    • Leprechaun Kicks (Thanks Peaches @ F3Birmingham!)
    • Mahktar ‘n Diyanes
    • Nolan Ryans (flip flop halfway)
    • O‘s
    • Plank Jacks
    • Quarter-mile Mosey (perimeter of parking lot to curb by STARTEX)
    • Rocky Balboas (while waiting for the 6)
    • Surrenders
    • Tuck Jumps
    • Uneven Merkins
    • V-ups
    • Windshield Wipers
    • XYs (Rosalita + Flutterkick)
    • Y-raise
    • Zebra Butt-Kicks
  • B. THA-THANG:
    • Alternating Bear Crawls & Sprints between light poles with everyone in group 1 or 2 or 3 performing at least three Squats.
    • Burpees. 26 of them. One for each letter of the alphabet to stagger PAX into three groups. Upon the completion of burpees, PAX ran to the first light pole to perform squats until 7 PAX accumulated.
    • Congregate. The 1st 7 PAX to gather became group 1; the 2nd gathering of 7 PAX became group 2; the 3rd = group 3. Everybody in each group kept performing squats at each light pole until their entire group had done at least 3 squats, before Alternating Bear Crawls & Sprints to rinse and repeat. At 6:10 groups 1 & 2 went back for group 3 and all moseyed back for Mary.
  • C. MARY:
    • ABCs (in ABC cadence, of course)
    • American Hammers 26x IC
    • Big Boy Sit-ups (maybe got to E before time was called)
    • Crab cakes
  • 1. COUNT-OFF & NAME-O-RAMA:
    • Ruck (5 PAX, 0 FNGs): Mr. Wonderful, Orange Julius, White Castle, Choker, and Granola
    • Bootcamp (20 PAX, 0 FNGs): Orange Julius, Bob Ross, Costello, White Castle, Jasmine, Woodpecker, Carport, Moana, Zima, Soulja Boy, Green Monster, Sleep Number, Choker, Bad Credit, Red Roofer, Bootheel, Po, Mr. Wonderful, Phat Pat, and Granola.
  • 2. CIRCLE OF TRUST/BOM/MOLESKIN:
    • 1. YHC had a strange dream this week about his 2.0 being in a dangerous situation, and awoke with a strong sense of the frailty of life and how our otherwise safe living can numb us to that reality.
    • 2. Prayed for:
      • Sleep Number‘s mother
      • White Castle‘s ultrasound scans
      • Po‘s brand new 2.0
      • Carport‘s newly-adopted 2.0
      • Families who have lost little ones
    • 3. Shoutouts to:
      • 1. Soulja Boy for an excellent job sweeping and counting PAX.
      • 2. Costello for venturing out to the Morg (he’ll be on Q @ OF this Monday if you live walking distance from OF. Otherwise, post at the Morg. Red Roofer drives in from C’ville just to be a part of the Bartlettiest, King of the Bluffiest AO of them all).
      • 3. Moana for the side bear modification. Seemed harder and that’s probably why he did it.
  • 3. ANNOUNCEMENTS:

You will be TIREd @ the Barracks. I guar-on-tee!!!

THE SCENE:

The Barracks: 43 and gloomy.

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
**Rucks OFF

*SSH x20 IC
*Burpees x15 OYO
*Mountain Climbers x10 IC
*Merkins x 5 IC

**Rucks ON

**Lil’ mosey to ROTC track

THA-THANG: 4 Corners
Part 1

*PAX Rucked 1 lap around 1/4 mile track
*Performed 5 Mountain Merkins* (submitted to Exicon)
*PAX Rucked 3 more consecutive 1/4 mile laps around track
*PAX who finished 1st did 15 Mountain Merkins with Rucks OFF until All In
*PAX who finished first  awaited  late arrivals then pushed through 10 additional Mountain Merkins
**1 mile ruckage

*PAX went down to YHC Dodge RAM…dropped the tailgate then occupied a large tractor tire and 1 stump (coupon) from the truck bed.  PAX returned to track for duration of BC.

Part 2

 

*PAX (4) hoisted tractor tire evenly across shoulders of 4 PAX.  They rucked 1/4 lap then rotated clockwise 1/4 turn.  (*This rotation took place every 1/4 turn of every lap=16 rotations per 4 laps around). Meanwhile 1 solo PAX not on the tire would carry 1 designated coupon until exchange at 1/4 mile.

*Upon reaching STARTEX of 1/4 mile (1 lap) then would the sole PAX swap positions with 1 PAX to allow for even rotation under tire/with coupon.

*PAX completed 4 laps on track while ROTC did work

*Total: 2 mile Ruckage

 

MARY:
*BBSU x20 IC
*FLUTTER KICKS x10 IC
*BOX CUTTERS x10 IC

COUNT-OFF & NAME-O-RAMA:
5; Bookworm, Anklet, Soybean, Boot Heel and O Positive (YHC).

CIRCLE OF TRUST/BOM:

*YHC shared some personal struggle and then Spurgeon with the PAX; theme: suffering, strife, tribulation

*YHC encouraged men to be ready for growth.

**PAX prayers were lifted up.

MOLESKIN:

This Ruck Q had me guessing what to do.  Glad I incorporated coupons (stump) and tractor tire as the PAX were exchanging unpleasantries with me as YHC.  Looks like the Warm-A-Rama (Circle of Pain) was enough to convince the PAX that preparation for 2018 Memphis F3 GROWruck is in full effect training PAX to be ready.

ANNOUNCEMENTS:
>Brew Ruck coming: 4/28/18

We Did More Before 6:15am Than Most People Do All Day

TL/DR:  AFPT results posted here.

THE SCENE: 0530 Hours at Fort Morg.  2nd week of April and it was 39 degrees, because Memphis.

F3 WELCOME & DISCLAIMER: ROGER WILCO

WARM-O-RAMA:
SSH x20 IC, Windmills x10 IC, Baby Arm Circles Forwards x10 IC (repeat Backwards)

THA-THANG:
Last week Memphis PAX at The Levee and The Barracks took the Army Physical Fitness Test.  Today was The Morg’s turn.  The intent is to repeat this test every 6 months both so that we can track progress as well as to provide a little extra motivation to push hard in the gloom.  The timing for this worked out really well, as YHC’s National Guard unit was already scheduled to take the APFT yesterday.  This freed YHC up to clipboard the test to ensure everything was recorded accurately.

Event 1:  Push-Ups, AMRAP 2 minutes.  (See Soybean’s backblast from last week for the detailed explanation/instructions that were read to the PAX for all 3 events.)  In addition to the official instructions, PAX were warned that “Slots Push-ups” would not be tolerated at The Morg.  Proper execution and what not to do was demonstrated by Granola.

Event 2:  Sit-Ups, AMRAP 2 minutes.  Sit-ups are hard.  Proper execution and what not to do was again demonstrated by Granola.

Event 3:  2-Mile Run.

MARY:
Mary didn’t get hers today.  45 minutes is a super tight timeline for an APFT; we were a few minutes late starting the CoT.

COUNT-OFF & NAME-O-RAMA
17 PAX: Bob Ross, Bootheel, Choker (Q/Proctor), Granola, Green Monster, Imposter, Mr. Wonderful, No Fuego, Orange Julius, Part Timer, Phat Pat, Soybean, Toms, Tree Hugger, Wall Builder, Woodpecker, Zima.

CIRCLE OF TRUST/BOM:
Ecclesiastes 4: 9-12:  “Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him. A threefold cord is not quickly broken.”*

In YHC’s opinion, this passage is what F3 is all about.  We gather in the gloom to make our muscles stronger.  But the hidden bonus is that we are making our hearts and souls stronger at the same time.  We keep coming back to the gloom because of the brotherhood that is created there.

YHC has only been posting for a little less than 3 months.  But in that time he has seen numerous examples of this.  A brother mentions on GroupMe that his father is in the hospital 90 miles away, and the PAX immediately start planning a trip for an OTB workout and prayer session to support him.  A brother reports that the family van was totaled, and the PAX immediately start offering rides and loaner vehicles.  It happens over and over again. Keep it up boys, we are on to something here.

Prayers were lifted up for Sleep Number’s family in the loss of his father, and for the friends of a PAX who recently lost their baby.  Prayers of thanksgiving were also lifted up for Po and his M for the healthy birth of a 2.0.

* PAX were advised to disregard verse 11 for F3 purposes, NTTAWWT.

MOLESKIN:
TCLAPS to all who participated.  The APFT is a light workout compared to a regular F3 boot camp.  But the PAX pushed hard this morning – more than one person was close to splashing at the end of the run, which means they were really giving it their all.  YHC is excited to see how much the numbers improve 6 months from now.

ANNOUNCEMENTS:
BrewRuck901 is coming up April 28.  Register here.

And here’s the big one–hot off the presses, just announced this morning:  GrowRuck is coming to Memphis in Q3!  Exact date is not scheduled yet; more info to come.

2ndF @ The Mothership

  • THE SCENE: Wet, windy, 35F and falling–reminiscent of GrowRuck05

 

  • F3 WELCOME & DISCLAIMER

 

  • WARM-O-RAMA:
    • @ STARTEX
      • Goofball 10x IC
      • Crab Cakes 10x IC
      • Imperial Squat Walkers 10x IC
      • Surrenders 10x IC
      • Bodybuilders 10x IC 🙁
      • Explained Thang 1
        • Counted PAX off into 4 groups
        • There are slips of paper with random exercises, 2ndF questions, and movements at these 5 locations (STARTEX, The Wall, The Stairs, The Benches, and The Valley).

          • Most of the questions came from here. I threw everything into an Excel spreadsheet and used Word’s mail merge to generate the slips.
        • Everything will be done as a group: exercises, questions, and movements.
        • Each group will pull and keep one slip and perform the prescribed number of single-count (that is, not in cadence) reps. 2=1 reps noted where applicable.
        • Everyone in the group will continue doing reps until the 6 in the group completed all of his prescribed reps.
        • Modify as necessary, but don’t sandbag or cheat.
      • Caricoa’d to The Wall
    • @ The Wall
      • Demoed Wall Bridge, Wall Walk, and Wall Side Kick
      • Moseyed to The Steps, The Benches, and The Valley
    • @ The Valley
      • Suckerpunch: Each group will also have a team weight that must travel with them, but does not have to be included in the exercises.
      • PAX sprinted up the hill to STARTEX to grab a team weight (ruck) to begin.

 

  • THA-THANGZ:
    • Thang 1: PAX worked through random exercises, discussion topics, and movements as dictated by the slips of paper drawn at each location until 7:45-ish.
    • Thang 2: The group who completed most slips of paper (9) was paired with the group who completed the least slips of paper (7) and were granted a 3 foot starting point advantage in the suicide relay race that has become a Mothership staple. Ironically, group 1 had an extra PAX so the advantage was a wash.

 

  • MARY:
    • Duck, Duck, Goose: PAX held crab or high/low/side plank on Q’s command while whoever was “it” ducked & goosed (?). Whenever the duck was caught by the goose (?) the duck would have to complete 5 burpees, while PAX continued to hold the position and the goose could enjoy a brief stargaze for his efforts.

 

  • COUNT-OFF & NAME-O-RAMA
    • Ruck (7 + Cujo): Heavyweight, Nature Boy, Snowman, Bootheel, Orange Julius, Woodpecker, & Granola
    • Bootcamp 13 (1 FNG): Teacher’s Pet, Orange Julius, C-Lo, Nature Boy, Bootheel, Tree Hugger, Moneybags, Snowman, Cello, Woodpecker, Pops, Toonces, Granola

 

  • CIRCLE OF TRUST/BOM:
    • 5 Questions for Emotional Resilience from Barking up the Wrong Tree blog:
      • “Is it useful?”: Most worrying isn’t. Make a decision to do something or to let it go.
      • “Does the world owe me this?”: No. Don’t be entitled. Have realistic expectations and you won’t get angry.
      • “Must I have this to live a happy life?”: Probably not. It takes little to make a happy life and there are many ways to get those things.
      • “Is this who I want to be?”: Act the way you do when you’re at your best.
      • “Have I ever felt that way?”: Respond to others’ problems with compassion and you’ll both have fewer problems.

 

  • MOLESKIN:
    • Congrats to Woodpecker for joining Club345!
    • Ain’t nobody remember how to play Duck, duck, goose, including YHC.
    • Welcome Toonces!

 

  • ANNOUNCEMENTS:
    • Green Monster set up an F3 team for the upcoming Youth Villages 5K & 10 Miler on Saturday April 21. Some plan to ruck the 5K.
    • Don’t forget to register for BrewRuck if you haven’t already. Saturday April 28, 2018.
    • ***CHALLENGE FROM Captain Obvious ***
      30 Hour Challenge: This weekend, put down your phone/device from Saturday morning at 9am until 3pm on Sunday afternoon (30 hours). Spend the time you normally spend endlessly checking GroupMe/Twitter/Pinterest engaging with your M and Shorties. Play a game. Read a book. Build a fort. Do some laundry. Only use your phone in case of emergencies and really focus on connecting like we use to do in the olden days.
    • This month’s CSAUP challenge: AprilArms = 100 CMU curls. Only 700 to catch up if you haven’t started.

Hit Me

THE SCENE: The Annex™ opened up at an awkward 49°.  As YHC entered the parking lot and turned left (per the AOQ’s orders),  he noticed only a few PAX had arrived. But, as PAX are prone to do, they were sitting in their cars, probably checking their GroupMe likes or watching the Gus/OP LHRL podcast on The Facebook. They were not 2ndF’ing. More on that later.

As more trickled in and the gaggle of PAX began to grow, Soulja Boy and Speedy walked up from an undisclosed area of the park. Shady.

Phat Pat, on the other hand, was a solid seven minutes late. Apparently, the Bartlett Hair Emporium didn’t open until 5:15, and no one was there to assist him with loading the gallons of hair lacquer he purchased into his whip. Customer service is dead.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Squats IC x 20
Hillbillies IC x 20
SSH IC x 20
Burpees OYO x 10
Forward Arm Circles IC x 10
Reverse Arm Circles IC x 10

THA-THANG:

In honor of the AOQ being a known degenerate gambler, the PAX played a little Annex Blackjack.

– Start at Backstop 1 and perform 1 Merkin
– Run to Backstop 2 (roughly 50 yards away) and perform 20 LBCs
– Run back to Backstop 1 and perform 2 Merkins
– Run back to Backstop 2 and perform 19 LBCs
– Repeat until 20 Merkins and 1 LBC (always adds up to 21)
– Completed reps = 210 Merkins, 210 LBCs

After cashing in their chips, the PAX finished with a nice 4:4 Crowd Pleaser.

– 1 Merkin + 1 Groiner
– 2 Merkins + 2 Groiners
– Repeat until 4:4 and then reverse to 1:1

MARY:
Gas Pumps IC x 10
American Hammer IC x 15
Monkey Crunches IC x 10
Jane Fondas IC x 10
Squeaky Bed Hello Dolly IC x 7 

COUNT-OFF & NAME-O-RAMA
9 HIM tore up the town: Orange Julius, Moana, Phat Pat, Soulja Boy, Speedy, Bootheel, Woodpecker, Slots, Captain Obvious (QIC)

CIRCLE OF TRUST/BOM:
30 Hour Challenge: This weekend, put down your phone/device from Saturday morning at 9am until 3pm on Sunday afternoon (30 hours). Spend the time you normally spend endlessly checking GroupMe/Twitter/Pinterest  engaging with your M and Shorties. Play a game. Read a book. Build a fort. Do some laundry. Only use your phone in case of emergencies and really focus on connecting like we use to do in the olden days.

*If the phone is not your vice, then decide on what is and lay that down for 30 hours. PAX who were not in attendance this morning at the Annex are also encouraged to participate.

MOLESKIN:
To no one’s surprise, Slots’ performance at Wednesday’s APFT was a hot topic. It seems no one believes that one man could possibly, and legally, do 104 Merkins in two minutes. YHC believes the only solution is to retest on Monday at the Morg, WHERE WE KNOW SLOTS LOVES TO POST ANYWAY!!! As usual, Moana was utterly unimpressed with everything we did, so much so that he stationed himself outside of our circle for Mary. Elitist. PLC was solid despite the unequally yoked blend of Folgers and Starbucks that was served.

ANNOUNCEMENTS:
Prayers for Sleep Number and family with passing of his dad.
Morg APFT on Monday.
Do hard stuff.

More(G) April Arms

Conditions: A nippy 37 degrees but otherwise great weather!

Disclaimer
I am not a professional.
You are participating at your own risk, and you are assuming the risk of an injury.You are responsible for your own well-being; you could get injured (dark, uneven ground, etc.)You are older than 18 or if not you are accompanied by your Father or Male legal guardian.Know your limits and do the best you can.
Modify exercises as needed. Everything we say is a suggestion. Stop exercising if needed at your own discretion.

Warm-O-Rama
Imperial Walkers IC 15
Hillbillies IC 15
Big arm circles
(forward and reverse) IC 10
Small arm circles
(forward and reverse) IC 10
Windmills IC 15

Tha Thang

All PAX lined up and did squats in the parking lot. The First PAX ran about 50 yards and returned while all the other PAX did squats. Immediately the next PAX ran the 50 yards until all PAX finished.

Slow Mosey around the parking lot and to the picnic tables near the park entrance.

As there were 16 PAX we split up into groups of 4.

All did the following (OYO) modifying as needed:
Regular Merkins 15
Dips of the picnic table 15
Derkins 15
Carolina Dry Docks 15
These were done OYO

In groups of 4:
Picnic Table Shrugs IC 15

Rinse and repeat with Diamond Merkins
Rinse and repeat with Wide arm Merkins
Rinse and repeat with Seal Merkins.

(The logic behind the various merkin positions is development of the pectoralis major and pectoralis minor muscles. This allows for uniform muscle and hence, upper chest, development)*

*References:

1. Moore and Dalley. Clinically Oriented Anatomy 5th edition. 2006.
2. Arnold Schwarzenegger. The New Encyclopedia of Modern Bodybuilding. 1998.

Slow mosey back to the parking lot.

Descending wind sprints:
All PAX perfomed.

20 yard sprint then 10 burpees.
20 yard sprint then 8 burpees.
20 yard sprint then 6 burpees.
20 yard sprint then 4 burpees.
20 yard sprint then 2 burpees.

Hold Al Gore till all in.

Mary

Little Baby Crunches IC 25
Big Boy Sit-ups IC 20
American Hammers USA IC (Phat Pat) 20

Hold Plank for 60 seconds.

Count-O-Rama/Name-O-Rama
16 Pax; Jasmine, Bob Ross, Zima, Red Roofer, Tree Hugger, Bootheel, Orange Julius, Moana, Uncle Sam, Carport, Granola, White Castle, Phat Pat, Woodpecker, Cowbell, Choker.

COT
Read Passage from Luke 24 5-7
Luke 24:5-7 King James Version (KJV)

5 And as they were afraid, and bowed down their faces to the earth, they said unto them, Why seek ye the living among the dead?

6 He is not here, but is risen: remember how he spake unto you when he was yet in Galilee,

7 Saying, The Son of man must be delivered into the hands of sinful men, and be crucified, and the third day rise again.

The women at the tomb and the disciples demonstrated their lack of belief in Christs previous words. They were not looking or expecting the risen savior but were still expecting a dead man in a tomb.

So like us, with our view of Jesus, do we live as though he is our risen Saviour or is still just the crucified Christ. (Or at Christmas a baby in a manger?)

Prayer Requests

Sleep Numbers Father in the ICU and the difficult time it is for the family.
Abby, who recently lost her baby during delivery and her family.
Bob Ross has a friend with a severe lower leg infection that may require amputation.

Announcements
Morg will be doing APFT on Monday 04/09/2018.

MLK50 Memorial Beatdown

Date: 03/20/2018

AO: Old Forest

QIC: Gus

PAX: Ghost Dog, Phat Pat, Bottomless, Teacher’s Pet, Bootheel, Crayfish, Orange Julius, Pirtle, Goldilocks, Handsy, Woodpecker, Gus | FNG: N/A

Conditions: 38F and breezy

WELCOME

DISCLAIMER

Warm-O-Rama
SSH IC x 39
Merkins IC x 10
Hold squat until latecomer Phat Pat is ready

* mosey 0.8 mile to Levitt Shell *

Elevens
Merkins at the Bottom (ascending # of reps)
Mountain Climbers at the top (descending # of reps)

* mosey 0.8 mile in silence back to pavilion *

Stargazers while listening to end of MLK Jr.’s “The Drum Major Instinct”

Count-O-Rama (12)

Name-O-Rama

COT / BOM:  Dr. Martin Luther King, Jr. was assassinated on April 4, 1968, in Memphis, Tennessee. 50 years later, we dedicate ourselves to making our city a better place and devote ourselves to love, justice, and truth.

Every now and then I guess we all think realistically about that day when we will be victimized with what is life’s final common denominator—that something that we call death. We all think about it. And every now and then I think about my own death and I think about my own funeral. And I don’t think of it in a morbid sense. And every now and then I ask myself, “What is it that I would want said?” And I leave the word to you this morning.

If any of you are around when I have to meet my day, I don’t want a long funeral. And if you get somebody to deliver the eulogy, tell them not to talk too long. (Yes) And every now and then I wonder what I want them to say. Tell them not to mention that I have a Nobel Peace Prize—that isn’t important. Tell them not to mention that I have three or four hundred other awards—that’s not important. Tell them not to mention where I went to school.

I’d like somebody to mention that day that Martin Luther King, Jr., tried to give his life serving others.

I’d like for somebody to say that day that Martin Luther King, Jr., tried to love somebody.

I want you to say that day that I tried to be right on the war question.

I want you to be able to say that day that I did try to feed the hungry.

And I want you to be able to say that day that I did try in my life to clothe those who were naked.

I want you to say on that day that I did try in my life to visit those who were in prison.

I want you to say that I tried to love and serve humanity.

Yes, if you want to say that I was a drum major, say that I was a drum major for justice. Say that I was a drum major for peace. I was a drum major for righteousness. And all of the other shallow things will not matter. I won’t have any money to leave behind. I won’t have the fine and luxurious things of life to leave behind. But I just want to leave a committed life behind. And that’s all I want to say.

If I can help somebody as I pass along,
If I can cheer somebody with a word or song,
If I can show somebody he’s traveling wrong,
Then my living will not be in vain.

If I can do my duty as a Christian ought,
If I can bring salvation to a world once wrought,
If I can spread the message as the master taught,
Then my living will not be in vain.

Yes, Jesus, I want to be on your right or your left side, not for any selfish reason. I want to be on your right or your left side, not in terms of some political kingdom or ambition. But I just want to be there in love and in justice and in truth.

Moleskin: The PAX showed no slack in putting the work in, and we took a few minutes to remember the life and legacy of Dr. Martin Luther King, Jr.

DORA 123 With an Annex Twist

THE SCENE: Weather was a pristine 70 degrees and overcast.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC X 20
Imperial Walkers IC X 10
High knees in place
Windmills IC X 10

Mozy to opposite side of parking lot – Merkins OYO X 20
Mozy back to starting position – Squats OYO X 30
Mozy to opposite side – Burpees OYO X 20
Mozy to base of hill

THA-THANG:
Partner Workout: DORA 1-2-3 w/a twist

  1. 150 Merkins
  2. 250 LBC’s
  3. 350 Squats

Alternating partner sprints up hill to playground for the following:

  1. 10 box jumps (while your team is on Merkins per above)
  2. 10 pull ups (” LBC’s)
  3. 5 swing “squerkins” (Billy Blanks special) (” Squats)

As teams finish, gather against wall for team wall-sits while one PAX lunge walks to end of concrete and back.

COUNT-OFF & NAME-O-RAMA

11 PAX | No FNG’s

CIRCLE OF TRUST/BOM:

Yes, Jesus is ! But He didn’t rise from the dead so you could go on living like the world. He rose so your life would be different, set apart, made holy. He rose so you could bury that old man and rise yourself to walk in newness of life! Make a change! Rom. 6:1-4!

“What should we say then? Should we continue in sin so that grace may multiply? Absolutely not! How can we who died to sin still live in it? Or are you unaware that all of us who were baptized into Christ Jesus were baptized into his death? Therefore we were buried with him by baptism into death, in order that, just as Christ was raised from the dead by the glory of the Father, so we too may walk in newness of life.” (Rom 6:1–4)

MOLESKIN:
QIC felt the burn with the PAX as we got back to basics with a variation on DORA 123. We were graced with the presence of Burt Reynolds, who mistakenly thought the park was named after him. YHC did his best to lead the PAX with excellence and offer Q coaching and pointers throughout the workout. While The Annex did not take home the King of the Bluff crown, we pushed each other to get a little stronger…to be a little more resilient…and to treat our lives as a means to serve the world arounds. TCLAPS to these men!