No off days

THE SCENE: A cool 76 degrees. Transplant noted that it was the clearest sky he’d seen in a while. 
F3 WELCOME & DISCLAIMER: delivered
WARM-O-RAMA:
SSH IC x 10
SSH IC x 10 + 10 silent count … YHC failed to stop on time so we applied 10 penalty burpees … it’s really frustrating to fail at counting when you are the Q
Mosey around the building

THA-THANG:
Sandbag laps. PAX take turn making a lap around the building carrying the sandbag (60#) while other PAX complete exercises

  • BBSUs
  • American Hammer IC
  • Merkins
  • Lunges
  • Freddy Mercury IC

2 rounds since we had 10 PAX

Mosey to the field for some song work

  • Jump Around – standard is 86 jump squats before the song ends
  • Flower (B-sides) aka “Bring Sally Up” – hold high plank on all “up” calls
  • Tubthumping aka “I get knocked down” – 31 burpees on beat with the song

Indian wall sit – PAX take turns sprinting across parking lot while all other PAX hold wall sit
Rinse and repeat

MARY:
Hello Dolly IC
Rosalita IC
ABCs IC
COUNT-OFF & NAME-O-RAMA
10 (1 FNG – Runner-up)
CIRCLE OF TRUST/BOM:

Psalm 101
I  will sing of steadfast love and justice;
to you, O Lord, I will make music.
2 I will ponder the way that is blameless.
Oh when will you come to me?
I will walk with integrity of heart
within my house;
3 I will not set before my eyes
anything that is worthless.
I hate the work of those who fall away;
it shall not cling to me.

Emphasis on not setting before our eyes anything that is worthless. 
Prayers for my cousin’s pregnancy, Transplant’s upcoming ultrasound, Cowbell’s job opportunity and Beaker’s mom. 
MOLESKIN:
I sent this slack late yesterday to the berm channel and several PAX mentioned it as a catalyst for avoiding the fartsack this morning:
“@channel don’t fall for the sad clown excuse of “you deserve a day off” and fartsack tomorrow. Post and get better!”
The modern American man seems to have an entitled “I deserve this” day off just for showing up. I love having a band of brothers to see in the gloom that recognize that showing up is merely the first step. 

This workout had very few breaks. YHC was encouraged by how the PAX were encouraging and maintained a high effort level throughout. 
ANNOUNCEMENTS:
GrowRuck just a few weeks away

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!

Back-to-School Beatdown

THE SCENE: muggy, probably 73-ish degrees.

F3 WELCOME & DISCLAIMER

Did it, including sharing mission of F3.

WARM-O-RAMA:

  • SSH (IC) – 25
  • Daisy Pickers (IC) – 15
  • Hillbillies (IC) – 12
  • LBAC – (IC) – 15
  • Mosey lap around the parking lot

THA-THANG:
I named this “Back-to-School Beatdown” cuz everyone always has cool titles to their backblasts. However, it was not a themed workout. Had nothing to do with back-to-school other than the fact that my kids started back to school today. Oh well.

Super 21’s with a twist:

  • Starting at the north end of the small “island” median in the parking lot complete 1 curl (w/ CMU) followed by 20 standing shoulder press (w/ CMU).
  • Then walk the length of the island (approx. 25 yards) with CMU held high over head
  • Set CMU down, mosey to playground to complete AMRAP pull-ups on swing sets (or just hang as long as possible if cannot perform pull-ups)
  • Mosey back to parking lot, pick up CMU and walk back to startex with CMU held straight out in front of you (several PAX dubbed this the “stinky diaper baby carry”)
  • Rinse and repeat with 2 curls, 19 standing shoulder presses; 3:18; 4:17, etc.

Most PAX made it about halfway through before needing to stop for Mary.

MARY:

  • J-Lo’s (IC) – 10
  • Peter Parker’s (IC) – 10
  • Iron Cross Dalai Lama (IC) – 20
  • Hello Dolly (IC) – 20
  • High Plank – 30 seconds

COUNT-OFF & NAME-O-RAMA

Handsy (QIC), Bottomless, Goldilocks, Pirtle, Shoestring, Soybean, Hitch, Ergo, ISS, Teacher’s Pet, Carmen Sandiego, Book it, Doc Hollywood, Cowbell, Windex (FNG), 1 Eye Willie (FNG), Kingpin (FNG)

CIRCLE OF TRUST/BOM:

YHC felt convicted recently at an event meeting lots of people and telling people “I’m sorry, I’m not good with names.” Realized remembering peoples’ names is not a skill some people are born with (like being musical or athletic). It’s something anyone can do well. And the only reason I’m not “good at it” is because I’m being selfish and not really caring about others. If I really cared about others and wanted to show them dignity and respect, I would listen and make sure that I learn their name (as opposed to thinking about what I’m going to say next or not listening to them, etc.). So – show people you meet respect and give them dignity by listening and learning their names.

MOLESKIN:

It was so good to be back Q-ing at OF! I’ve missed working out with all these PAX this summer. Also, this workout turned out to be much harder than expected (for me at least!). Later there was lots of complaining about not being able to lift arms, put deodorant on, etc.

ANNOUNCEMENTS:

Lots of great things coming up – all can be found in this weeks PRE-BLAST.

Easy peasy

THE SCENE: Overton Park

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

I came in on lil bitty arm circles

THA-THANG:

  • sprints
  • Bear crawls
  • Squats
  • Merkins
  • Big boy sit ups
  • Lunges
  • Calf raises
  • Karaoke
  • Carolina
  • Jump squats
  • Blurpes
  • More sprints
  • More bear crawls
  • The cool down

MARY:

COUNT-OFF & NAME-O-RAMA:

CIRCLE OF TRUST/BOM:
2 Chronicles 7:14
MOLESKIN:
This was my first Q, wasn’t really prepared. There was alot of improvising going on.
ANNOUNCEMENTS:

DTHT, Barracks, Friday 7/20

THE SCENE:  A pleasant 80 degrees and gloom greated us.  The scent of fresh cut grass blended well with the smell of the new rubberized track.

F3 WELCOME & DISCLAIMER   Given in full verbatim from F3 corporate.

WARM-O-RAMA:
Got down to it with Wake up Burpees; 10 OYO’s, x 3.  20 Side Straddle Hops. 20 Imperial Walkers.  1 minute Wall Sits, 1 minute Balls to the Wall (Toms did 1.5 minutes)

THA-THANG:  Broke in the New Track with Sprints

Circuit 1

  • Partnered up, Sprinting the Straight-aways
  • Lung Walk the Bends
  • Rope climb up the ROTC fun cords
    • modified with 20 rope pull-ups
  • 20 Carolina Dry Docks

Circuit 2 (repeat 1)

Circuit 3 (repeat 1)

MARY:
Pickle Pavement Pounders x 20, Flutter kicks x 20, Rosalita x 20, American Hammers x 20, Dealers Choice; Little Baby Sit-ups, 2 more Straight Away Sprints

COUNT-OFF & NAME-O-RAMA
9 PAX & 1 FNG  Snookie, Cowbell, Teacher’s Pet, Goldilocks, Crayfish, Toms, Tomb Raider, Father Abraham, Soybean & Corningstone

CIRCLE OF TRUST/BOM:
Do The Hard Thing (DTHT)

Often we as men follow the path of least resistance, take the easy way.  We are called as men to often do the hard thing.  In 2 Samuel 23 Benaiah, one of David’s mighty warriors is described as a valiant fighter.  One of his deeds is that he killed a lion in a pit on a snowy day.  Benaiah hunted down and killed a lion who was corned in a pit on a snowy day.  He chose to do the hard thing and became the leader of King David’s personal body guard.  A leader is someone who often has to DTHT.

We often focus our day to day struggles on what NOT to do.  Don’t do this, Don’t do that, Don’t think this, Don’t say that.  When we focus on the DON’T DOs, the rule following, we end up screwing up and aren’t very compelling men to be around.  I think the greatest ‘sin’ is the missed opportunities, when we have a chance to DTHT and selfishly choose the easy way.  In theology they call this a sin of omission.

I find that when I’m living selflessly, outward focused and choosing to lay down self and put on humility, serving others, I don’t struggle as much with the DON’T DOs.  I encourage us all to chose to DTHT in our journey to become a HIM (High Impact Man) or in my personal faith, HIM is embodied in Jesus Christ, my Lord and Savior.

MOLESKIN:
Prayers for Crayfish’s body of believers at Jacob’s Well, Ergo’s family and expectant little one, Father Abraham’s wife as she gets x-rays, and the Warrior Center brothers, Nick and Michael.

ANNOUNCEMENTS:
Get ready for GrowRuck.

One More Round…

THE SCENE:  The gloominess of the Berm was in full force this morning.  The temp was a toasty 77 degrees and the humidity was a nasty 92%.  We decided as we were sweating, the Earth was sweating as well.

 

F3 WELCOME & DISLCAIMER: The PAX was welcomed to the Berm and the disclaimer was read aloud, as the VQ had no idea how things would turn out.

 

Shorty WARM-O-RAMA:

-10 Forward arm circles

-10 Reverse arm circles

-10 Imperial walkers

 

THE THANG:

“One More Round” in honor of Rocky…and America.  Dr. Scholl’s VQ.

Round 1 – 5 burpees and a Mosey

Round 2 – 5 burpees, 10 Merkins, and a Mosey

Round 3 – 5 burpees, 10 Merkins, 15 LBC’s, and a Mosey

Round 4 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, and a Mosey

Round 5 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, and a Mosey

Round 6 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, 30 Hello Dollies, and a Mosey

Round 7 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, 30 Hello Dollies, 35 American Hammers, and a Mosey

Round 8 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, 30 Hello Dollies, 35 American Hammers, 40 Second Elbow Plank

Round 9 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, 30 Hello Dollies, 35 American Hammers, 40 Second Elbow Plank, 45 Side-Straddle-Hops

 

COUNT-OFF and NAME-O-RAMA:

12 PAX and 1 FNG

FNG was donned the name “Christmas Tree” and was a rockstar today.

 

CIRLCE OF TRUST/BOM:

We, as a whole, are anxious people.  We worry about so much that we walk around completely overwhelmed and fearful.  We fear lack of control, even through we don’t do well with control when we have it.  We, as men who are God’s children, can find strength, peace, and freedom in not having control.  God has control.  Praise Him for that!

Matthew 6: 25-33

25 “That is why I tell you not to worry about everyday life—whether you have enough food and drink, or enough clothes to wear. Isn’t life more than food, and your body more than clothing? 26 Look at the birds. They don’t plant or harvest or store food in barns, for your heavenly Father feeds them. And aren’t you far more valuable to him than they are? 27 Can all your worries add a single moment to your life?

28 “And why worry about your clothing? Look at the lilies of the field and how they grow. They don’t work or make their clothing, 29 yet Solomon in all his glory was not dressed as beautifully as they are. 30 And if God cares so wonderfully for wildflowers that are here today and thrown into the fire tomorrow, he will certainly care for you. Why do you have so little faith?

31 “So don’t worry about these things, saying, ‘What will we eat? What will we drink? What will we wear?’ 32 These things dominate the thoughts of unbelievers, but your heavenly Father already knows all your needs. 33 Seek the Kingdom of God above all else, and live righteously, and he will give you everything you need.

 

MOLESKIN:

As it was my VQ, I honestly had no idea what to expect.  I didn’t know if the PAX would find it difficult or easy, fast or slow, organized or not.  An awesome group was present for the worst the Berm had to offer.  We had some Berm regulars, some guys from Old Forest, a couple of rambling men, and a FNG.  The workout started and I feel confident we were all humming “Eye of the Tiger” in our heads.  It was a workout that began kindly, and ended with a rock-hard body blow that even Rocky couldn’t deny.  By the end, I was far too delirious to hum any song at all.  It felt terrible, but it felt great as well.

It was, to me, what F3 is all about.  We stayed together, pushed each other, and had fun.  We did hard stuff before most people were awake.  We couldn’t have completed it without each other.

Snake Eyes

THE SCENE: The fog of war decorated the field setting up a beautiful sunrise at around 75 degrees
F3 WELCOME & DISCLAIMER  given
WARM-O-RAMA:

A quick mosey around the building to allow time for any stragglers to catch up
THA-THANG:
Mosey to the middle of the field. Appreciate the fact that F3 is free, quite remarkable in this society.

Roll the dice. Complete 20 reps of the corresponding exercise. If you roll doubles, complete 40 reps. 

2 – Snake Eyes. Q Surprise
3 – Carolina Dry Docks
4 – Freddie Mercury
5 – Merkins
6 – Hello Dolly
7 – Burpees
8 – Flutterkicks
9 – American Hammer
10 – Lunges
11 – Rosalita
12 – Jump Squats

We threw the dice 27 times and had 5 doubles for a solid 640 reps. No snake eyes. 

COUNT-OFF & NAME-O-RAMA
8 – FNG (Ups), Geppetto, Dr Scholls, Transplant, Lil Nicky, Cowbell, Cataract, Speaker
CIRCLE OF TRUST/BOM:
Proverbs 3:5 “Trust in the Lord with all your heart and lean not on your own understanding”
After the dice punished us on this workout, YHC reflected on how some men choose to let dice determine their outcome in life, gambling away their earnings. That is foolishness. However, many men also gamble by leaving the outcome up to other external forces and don’t take initiative when dealing with careers, relationships, etc.  The proper answer isn’t to lean into your own understanding either. 

MOLESKIN:
YHC put the burpees on 7 so that they couldn’t be doubled up, but after an incredible string of 7s, many PAX pointed out that it is one of the most common results. YHC does not regret this. 

The PAX (and YHC) were quite disappointed that snake eyes were never thrown, but perhaps that was “meant to be” (Oprah bomb).

ANNOUNCEMENTS:
GrowRuck will be here before you know it. Sign up!

Cowbell’s post July 4th Beatdown to Burn off those burgers and wings

THE SCENE:
75 degrees, and a little humid after an overnight rain.

F3 WELCOME & DISCLAIMER
Not a professional/not being paid/modify as needed

WARM-O-RAMA:
SSH x 15
IW x 15
HB x 15
Squat Jumps x 15

THA-THANG:
Started with a little mosey that turned into a 1/2 Merkin Mile, ending on soccer field.  2 stops with 25 merkins each
Soccer Field Partner Pair Up

  • Partner A sprints down and back to relieve partner B doing bear crawls.  Continue til reach end of field.
  • Partner A sprints down and back to relieve partner B doing lunge walks.  Continue til reach end of field.
  • Partner A sprints down and back to relieve partner B doing the duck walk.  Continue til reach end of field.
  • All PAX suicide length of soccer field.
  • Partner A runs backwards down and back to relieve partner B doing crawl bears. Continue til reach end of field.
  • Partner A runs backwards down and back to relieve partner B doing reverse lunge walks.

Q notices time and we mosey back to startex finishing our 1/2 merkin mile

  •  

MARY:

Runners stretch…right foot over left knew and squat/hold for 30 seconds.  Switch feet and repeat.
LBC x 15
FK x 15
Box Cutters x 15

COUNT-OFF & NAME-O-RAMA
Gepetto, Searcy, Krueger, Monk (from F3 Gastonia), Bullwinkle, Cataract, Snookie, Cowbell (Q)

CIRCLE OF TRUST/BOM:
YHC shared from a recent devotional on Servant Leadership.  Servant Leaders must balance Servanthood and Leadership.  One challenge of servant leadership is balancing the selflessness of servanthood with the forthright management sometimes required of leaders.

No matter how confrontational a situation could be, stay focused on what Christ would want you to be.  I shared that during my 20 year HR career, I often had to fire people.  I learned early on that my mood (or me allowing the Holy Spirit to be present in me) it did not have to be confrontational.  Through prayer and selfless conversation about what happened and where God wanted the employee to go next, it often ended positively.

I have amassed many facebook friends, christmas cards and letters of how good their lives turned out.  All from people that I have fired.  No matter the circumstance in leadership, allowing the Holy Spirit to be present will definitely help all involved.

MOLESKIN:
Halfway through the bear crawl, I heard “why is he making us do this”.  Then I realized that was a voice in my head and I was the Q.

ANNOUNCEMENTS:
None

You Can Burpee, but You Can’t Hide

F3 MEMPHIS – 3 July 2018

THE SCENE:

AO: Bermuda Triangle “The Berm”

QIC: Geppetto

Conditions: 76 F, 90% Humidity, Perfect for BC (all conditions are perfect for a BC)

PAX: Cowbell, Snookie, Bullwinkle, Geppetto


F3 WELCOME & DISCLAIMER

  • Delivered

WARM-O-RAMA:

  • SSH IC X 20
  • Windmills IC X 10
  • Imperial Walkers IC X 10
  • Hillbillies IC X 10
  • Slow Mosey around the building

THA-THANG:

  • Bump N Go – Partner Workout
    • #1 A. Run 50 yards, do 15 pushups, run back. B. Plank Jacks (x4)
    • #2 A. Run 50 yards and lunge walk back. B.5 Squats/5 Squat jumps on repeat (x3)
    • #3 A. Run 50 yards and traveling burpees back. B. Shoulder Taps (x2)
  • The Dab
    • 10 burpees per minute for 5 minutes, run ¼ mile (around building), rinse and repeat x 4. To everyone’s delight, we did not have time to repeat. We went through one round.

MARY:

  • American Hammer IC X 15
  • Hello Dolly IC X 20
  • Outlaw OYO X 10 CW and 10 CCW
  • Rosalita Wip IC X 10
  • Chilcutts (Low Plank) 20-count
  • Superman 20-count

CIRCLE OF TRUST/BOM:

Thoughts from a Bible verse referenced in a recent sermon:

The book of Acts chronicles an exciting time in history. The Gospel was being spread all over the world. It was no longer confined to the Jews, but was being preached to more people groups and cultures. People from all walks of life were following Christ for the first time. Their lives were dramatically altered. People who had once lived destructive lives were now living for Christ, even in the midst of persecution.

In Acts 11:23, Barnabas (a pastor/shepherd who cared for their souls) came to visit the church in Antioch. He had a profound message for them:

Who, when he came, and had seen the grace of God, was glad, and exhorted them all, that with purpose of heart they would cleave unto the Lord. Now for a little word study to get some added layers of meaning to the words we read:

  • Thankful for God’s grace in my life. I am what I am by the grace of God (1 Cor 15:10)
  • Exhorted (admonish, teach, beg, entreat)
    • Encouraged (NIV)
    • Exhorted
  • Purpose of Heart (KJV)
    • With all their heart (NIV)
    • With devoted hearts (CSB)
    • Steadfast purpose (ESV)
    • Resolute Heart (NASB)
  • Cleave unto the Lord (KJV) (to remain with, continue with, hold fast to, tarry stay)
    • Stay true to the Lord (NLT)
    • Continue with the Lord (NKJV)
    • Remain faithful to (ESV)

My desire is to be faithful to the Lord, to remain with Him, to be on His side. I cannot do this by putting my spiritual nourishment on cruise control, by allowing complacency to set in, by relying on past experiences to keep me growing. Just as I need to continue posting with F3 to maintain my physical well-being, I need to heed the advice of Barnabas and “Focus on cultivating a Steadfast Purpose to Remain Faithful to the Lord.”

MOLESKIN:

It never fails that after an F3 BC, I am reminded that it is not the exercise that makes the experience valuable, but it is the PAX who exercise together. Whether in a large group or a small group of 4, there is camaraderie, encouragement, extra energy, and other great benefits that add to far more than the sum of the parts.

Trying to average 10 burpees per minute for 5 minutes straight was much harder than I thought. I’m sure I would not have been able to repeat that 4x as prescribed in the workout I had planned.

ANNOUNCEMENTS:

  • Independence Day Convergence
    • Pre-Ruck steps off at 0500
    • BC – 0600-0700
  • GrowRuck (September 21-23)

Parking Garage Workout

  • THE SCENE: High 70’s, humid and overcast
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 2-lap capri mosey with high knees, butt kicks, carioca, and back pedals
  • SSH 15 IC
  • 4-count squats 15 IC
  • Daisy pickers 15 IC
  • Windmill 10 IC
  • Mosey to parking garage

THA-THANG:

  • Run up 4 levels and back
  • lunge-lunge-squat til all-in
  • 25 merkins OYO
  • Run up 3 levels and back
  • lunge-lunge-squat til all-in
  • 25 merkins OYO
  • Run up 2 levels and back
  • lunge-lunge-squat til all-in
  • 25 merkins OYO
  • Run up 1 level and back
  • lunge-lunge-squat til all-in
  • 25 merkins OYO
  • Sprint 1/2 level, 15 sec rest
  • Sprint 1/2 level, 15 sec rest
  • Slow Mosey back to SP

MARY:

  • Flutter kicks 25 IC
  • Box cutter 15 IC
  • Rosalita 15 IC
  • American hammer 25 IC

COUNT-OFF & NAME-O-RAMA

PAX: Bottomless, Four Eyes, Hall Monitor, Teacher’s Pet, Father Abraham, Ergo, Rabbit, Frogger, Toms, Cowbell, Hitch, Vocals. FNG: Lisa.

CIRCLE OF TRUST/BOM:

Last night at the Patriotic Pops concert at the Levitt Shell, a friend of mine was seeming pretty down and told me he was not feeling especially “patriotic” lately.

I can understand that.

But I have to remind myself if this:

  • Don’t put your trust in a political party.
  • Don’t put your trust in a President.
  • Don’t put your trust in the effectiveness or morality of our military.
  • Don’t put your trust in patriotism.
  • Trust in God.

Isaiah 43:1

But now, this is what the LORD says— he who created you, Jacob, he who formed you, Israel: “Do not fear, for I have redeemed you; I have summoned you by name; you are mine.

MOLESKIN:

This was my first time on Q at the Barracks. I love this AO and the PAX that are regulars here. I also love this Friday workout because it is run-heavy, and I like running. The parking garage, though, can cut you down to size. The PAX pushed hard and motivated me when I was red-lining.