Taper Ruck at The Barracks

THE SCENE: 74* and pleasant

F3 WELCOME & DISCLAIMER: Done

THA-THANG: 3.2 mile ruck (2 laps around campus). One (1) 60 lb sandbag and one (1) American shovel flag were passed around.

MARY: Plank to pike position to plank to “cobra pose”

COUNT-OFF & NAME-O-RAMA: 6 PAX, no FNGs

CIRCLE OF TRUST/BOM: During a GORUCK event, in the middle of the night, there will come a point where you will be sore, beyond tired, agitated, and ready to quit. It will be very easy to focus on those uncomfortable feelings and thoughts and then slowly fade to the back of the pack and stop helping the team. This is called “going gray.” Don’t do that! To fight against the gray man, look to the man on your left or right, think about what you can do to help him, and then do it. If your focus is on your brother, rather than yourself, you’ll be fine. And if you’re fine, we’ll all be fine. This also applies to work and family life, where sometimes we go internal and forget that we’re here to serve others, not ourselves.

MOLESKIN: Special thanks to Hitch for supplying the tunes, Teacher’s Pet for supplying the sandbag, Bookworm for supplying the American shovel flag, Shoestring for supplying some Puerto Rican attitude, and Pirtle for supplying plenty of dry sarcasm.

ANNOUNCEMENTS: GrowRuck is coming. Gird thy loins!

Taper Time

THE SCENE: a pleasant 75° and wee bit gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x20
Daisy Pickers IC x15
Daisy Shuffle IC x12
Hill Billies IC x15
Imperial Walkers IC x15
Tempo Squats IC x10
LBAC IC x10, Reverse IC x10
THA-THANG:
Mosey .5 mi
Sprint 50 yds.
Squats OYO x10
Four Eyes & Toms did 5 pull-ups on the rugby pitch crossbar

Mosey .25 mi
Dips IC x20
Merkins IC x10
Soybean & Chioccetti did 5 Git-Outs in the pool

Mosey .25 mi
Squats OYO x10
Mosey up the ramp
Arms-raised Squats OYO x10
Mosey down the ramp
Shoestring & Mothballs did 10 wet Merkins

Mosey .25mi
Crawlbear up a berm x 2

Mosey to the Sandpit
Sprint across sand (40yds), 5 squats, sprint back, rest (90 seconds)
Sprint, 10 squats, sprint, rest (60 seconds)
Sprint, 15 squats, sprint, rest (60 seconds)
Sprint, 15 Merkins, sprint, rest (60 seconds)
Mosey back to start

MARY:
Leg stretches
Back stretches
Merkins
Daisy Pickers
COUNT-OFF & NAME-O-RAMA
7 PAX (0 FNGs): Mothballs, Chioccetti, Soybean, Toms, Shoestring, Foureyes, Hitch
CIRCLE OF TRUST/BOM:
The Q spent last night doing some menial chores and complaining to his M about how the next 3 months won’t afford him a break. Work, travel, kids, life in general, it’s all just cramping his leisure! Convicted by his own whining the Q was compelled to admit to his lack of manliness and his blatant disregard for the Lord’s Sabbath, an entire day intentionally set aside as a break, for rest.
Upon realigning himself this morning through some brotherly work, the Q is committing himself in the accountability of his brothers to intentionally observe the Sabbath over the next 3 months and quit bitchin’ about not getting breaks, especially to his M, whose job is much harder than his.
God gives us work just as He gives us rest. Isaiah 40:30-31
MOLESKIN:
Never stand across from a Ranger Panty-clad PAX during Hill Billies.
Rugby Crossbars are way up there.
It’s way easier to watch Git-outs than do them.
I should have made the Wet Merkins into Wet Hand-release Merkins.
Crawlbearing uphill is the pits.
0 burpees today, your welcome.
ANNOUNCEMENTS:
GrowRuck12 is this weekend. We still have room during the Ruck!
F2nd event Friday 7-10P at Carolina Watershed Brewery (OYO tab)
F1st event Saturday 7-8A at ECS Dredd-led beatdown
F2nd event Saturday 8:30-9A at ECS after beatdown, breakfast (bring $3 if you aren’t signed up for GrowRuck)
F3rd event GrowSchool 9-11A at ECS great chance to soak up some leadership wisdom
CSAUP event GoRuck Custom Tough 6P-death at Tom Lee (sign up! if not, come support Old Ballz O Positive as he supports the Cadre, drink beer and throw shade, under no circumstances should one encourage the PAX…at all)
F3rd event Worship after patching led by Foureyes, presumably at Tom Lee

Modified IPC

THE SCENE: muggy, dark, not too hot.
F3 WELCOME & DISCLAIMER

Did it, including sharing the mission of F3.


WARM-O-RAMA:

  • SSH (IC) – 40
  • Daisy Pickers (IC) – 15
  • LBAC (IC) – 20

THA-THANG:

This was a modified version of the 4th week of the Iron Pax Challenge. When I attempted to finish this workout a few weeks ago, I thought it was one of the hardest workouts I’ve ever done and not something that would be good for a standard F3 bootcamp. However, it was a solid workout that, with some adjustments, could be a great bootcamp workout. So, that’s what I attempted. Instead of total reps, we just timed each interval so we could all stay together. Also, we didn’t have enough CMU’s so I modified the CMU thruster to bear crawl + groiners.

We did each of the following exercises for 5 minutes straight with 45 seconds recovery in between each:

  • Run
  • Pull-ups (Australian pull-ups for modification) – AMRAP until time is up.
  • Lunge walk 25 yards, perform 25 air squats. Rinse and repeat until time is up.
  • Run 25 yards, perform 25 merkins. Rinse and repeat until time is up.
  • Bear crawl 25 yards, perform 25 groiners. Rinse and repeat until time is up.
  • Pull-ups again (Australian pull-ups for modification) – AMRAP until time is up.

We were going to do one more 5 minute run, but the parking lot was full of trash likely leftover from a weekend party/picnic. So instead of a 5 minute run, we did a 2 minute run around the parking lot to pick up as much trash as possible. #3rdF

MARY: 

  • Pickle Pounders (IC) – 20
  • Box Cutters (IC) – 15

COUNT-OFF & NAME-O-RAMA

16 – Hitch, Bottomless, ISS, Sergeant Minor, Doc Hollywood, Nancy Drew, MIB, Pirtle, Mirage, Combination, Pastor Dodge, Sir Mix-a-lot (Irish Goodbye), Teacher’s Pet, Chioccetti, Soybean, Handsy (QIC)

CIRCLE OF TRUST/BOM:

Proverbs 19:3 – When a man’s folly brings his way to ruin, his heart rages against the LORD.

I’ve read that one of the biggest factors in whether kids grow up feeling loved by their parents and successful or not is that kids who grow up feeling loved and successful had parents who admitted mistakes and apologized. That’s all. We are not perfect. But if we are willing to humble ourselves and admit when we are wrong and seek forgiveness, it makes a big impact. Not only on our kids, but spouses, co-workers, friends, etc.

So – be humble enough to admit when you are wrong and say your sorry no matter how hard it is.

MOLESKIN:

I was reminded of the importance of always being ready this morning. I saw a message from Jail Bait this morning at 5am that his wife went into labor in the middle of the night and he would not make it for his VQ. So I had to throw something together last minute. Always good to be prepared and have some workout ideas for moments like this. And keep Jail Bait and his wife and baby in your prayers!

ANNOUNCEMENTS:

GrowRuck is this weekend! There are 2 PAID FOR spots available if someone wants them. Also, if you can’t do the Saturday night event, you can still join for some 2nd F Friday night or come to a bootcamp and GrowSchool Saturday morning. More info HERE.

 

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.

Squats, Squats, Squats

THE SCENE: 65 degrees of impending gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x20
Daisy Pickers IC x15
Daisy Sliders IC x12
IW IC x15
Hillbilly’s IC x15
8ct Burpees IC x10
Squats OYO x15
THA-THANG:
Mosey to the Gazebo
Squats OYO x15, for form
Squats OYO x15, for depth
Squats OYO x20, arms overhead
Single Leg Squats OYO x10, ea. leg
Merkins IC x10
Squat + Step Ups OYO x20, for Four Eyes

The Playlist (10 Sets – 90 second/set)
https://soundcloud.com/chad-bennett-10/sets/the-old-forest-september-10

1 Set = Sprint 25 yds, 10 LBCs, 5 Merkins, 10 Squats, Sprint 25 yds
PAX responsible for bringing Sue on sprints
Augmentations
Set 1 – standard
Set 2 – standard
Set 3 – standard
Set 4 – 10, 10, 10
Set 5 – YHC took a Sue rope from PAX
Set 6 – 10, 10, 15
Set 7 – 10, 10, 15
Set 8 – 15, 10,15
Set 9 – 15, 10, 15
Set 10 – 20, 20, 20, No Ropes

MARY:
Peter Parkers IC x10
CDD + Pickle Pounders IC x6
4-ct Flutter Kick OYO x50
COUNT-OFF & NAME-O-RAMA
16 Pax (2 FNG). Welcome Combination & Huggies (we already have a Depends).
Book it, Handsy, Sloppy Joe, Sergeant Minor, Pastor Dodge, Mirage, Jail Bait, ISS, Chioccetti, Four Eyes, Bookworm, Sir Mix-a-Lot, Hitch, Combination, Depends
CIRCLE OF TRUST/BOM:
F3 is great for promoting brotherhood and accountability. YHC urged PAX to find 1-2 other men to dig deeper with on a personal level. Checking pride and jealousy at the door, share financial plans, relationship conflicts, talk about sex, parenting, doubts, your secret joy in watch the Great British Baking Show. Privacy is just soil for sowing sin. The Devil lies to us in private. But when God speaks, it is often in the voice of a brother.

MOLESKIN:
Nobody liked 8-ct Burpees but people have to complain about something. It took 3 sets of squats to get the amount of groaning I was looking for, so that’s something. T-CLAPS to Sir Mix-a-Lot for Merkining through the pain. Sue is losing some weight. Bookworm is really fast at LBCs. Shoestring’s Backblast looked nasty.

ANNOUNCEMENTS:
Tuesday 9/11 – 5:00AM Meet  at the Ruins for Memorial 9/11 Stair Ruck
Saturday 9/15 – South Memphis Home Clean-up: Check Slack @Chioccetti
9/21-22 – GrowRuck12 still has spots open

Morg People Ruck a Quarter Pounder

THE SCENE: Humid,  pleasant

YHC didn’t plan in advance, nor does he own a high quality bluetooth speaker, but he did create a playlist to listen to while reading this backblast and reliving the glory of the Morg. Something for everyone, even Choker.

F3 WELCOME & DISCLAIMER: did that

WARM-O-RAMA:
SSH IC x28 (to celebrate Bookworm’s birthday), Daisy Picker x10, Windmill x10, Imperial Walker x15, arm circles forward and backward. Took a short mosey while waiting on Johnny-come-lately Carport to get his gear together.

THA-THANG:
YHC learned the quarter pounder from Proton at the Levee. Slicnut, who happens to be Proton’s brother-in-law, introduced YHC to the quarter pounder with cheese at the Berm. It was raining and glorious. Today, YHC decided to up the ante by throwing rucks into the mix. 

Choker and myself arrived early with our laser distance meters and USGS professional grade conical area markers and marked off an *exact* 100 x 20 yard field, with markers at 25 yard increments. 

Starting at Cone 1, the PAX bear crawled to Cone 2, dragging their rucks between their legs. At Cone 2, we did 28 ruck burpees (burpee holding the ruck, then pressing it instead of jumping). The plan was 25, but we had to celebrate Bookworm’s birthday again! Rucks overhead and mosey back to Cone 1.

Bear crawl to Cone 3 (50 yd), dragging rucks – RUCK UP! 25 4-count merkins in cadence. Rucks overhead and mosey back.

Bear crawl to Cone 4 – RUCK UP! 75 squats on your own. Rucks overhead and mosey back.

Bear crawl to Cone 5 – RUCK UP! 100 SSH on your own (absolutely miserable). Rucks overhead and mosey back.

Next, PAX partnered up, with Choker offering to be the odd man. Instructions were to fireman carry your partner 50 yards. YHC could not manage to get Carport high enough on my shoulders, so we reverted to piggy back. Once we were all in, we held our rucks over our heads and did 20 4-count flutter kicks in cadence. Partners flapjack and carry each other 50 yards back. Carport accomplished what YHC could not.

With 10 minutes left, we took a short lap on the walking track and got back to the flag. 

MARY:
WWI Sit-ups, Freddy Mercuries, and, to round out the morning, a few pickle pounders. 

COUNT-OFF & NAME-O-RAMA
7 PAX, 1 FNG – Fanny

CIRCLE OF TRUST/BOM:
YHC shared from the Q Source about Jester, the temptation of the flesh that hinders a man’s acceleration. I shared about my perception about my own Jester. A really helpful concept from the article is the five lies the Jester tells us. 

1 – “You are the boss of me – you’re in control and can quit when you want to.”
2 – “You are what you do – this is who you are intended to be”
3 – “You are relatively not that bad of a guy – at least you aren’t smoking crack like Jonny”
4 – “The Jester and Virtue can coexist – you can compensate for your Jester by being especially Virtuous”
5 – “You can’t live without me – there is no hope of changing.”

None of these are true – and the fact is that your Jester will always hold you back from being the High Impact Man you really want to be. 

YHC encouraged the PAX to do three things:
1 – Identify your Jester
2 – Identify what triggers your Jester (might be time of day, certain emotions, feeling rejected or not appreciated, stress) – if you know your triggers, you can prepare to face them.
3 – Lock shields with a brother who will truly hold you accountable. You can’t beat your Jester alone, and you don’t have to try.

MOLESKIN:
The Morg People held it together this morning. I hated myself and my ideas. They probably hated me too, but they didn’t verbally say it, so who knows? I was really impressed by the effort put in by the PAX. Special thanks to Hitch for providing unprompted counts when necessary. 

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.

Rucking with Integrity

THE SCENE: 0515 and Humid!
F3 WELCOME & DISCLAIMER:  Done
WARM-O-RAMA:  No Rucks for Warm up
SSH 10 IC, 10 Silent, Little arm circles 10 IC forward and reverse, Big arm circles 5 IC forward and reverse, Merkins 15 single count, Imperial walker 10 IC
THA-THANG:  Rucks on
Pax formed two lines and had 1 each 60 pound sandbag per group. Pax marched around big field and rotated the sandbag to another Pax every two minutes from the front towards the back of their line. Pax gathered at Startex for the following movements for four rounds without the sandbag. These were led by four different Pax.

  • Squats 10
  • Merkins 10
  • Walking lunges 10 each leg
  • Ruck curls 10
  • Recover for 10 seconds

Pax loaded up sandbags and marched around the big field to Startex . Pax Bearcrawled across big field and performed squats until all in. Pax marched to Startex and circled up for the following movements with the sandbag. Two sandbags were passed around the circle.

  • Bent over row 10 and hold Al Gore until sandbag returns
  • Squats 10 and hold plank until sandbag returns
  • Tricep extensions 10 and hold Al Gore until sandbag returns
  • Merkins 10

Pax marched half way around the big field and circled up for the following movements.

  • Merkins 10
  • Squats 10
  • Mountain climbers 10 IC

Pax marched back to Startex for Mary.

MARY:  With Ruck
Flutter kicks 15 IC, Overhead press 10, Hello Dolly 15 IC, Ruck press 10 IC

COUNT-OFF & NAME-O-RAMA
7 PAX, Shoestring, Hitch, Four Eyes, Soybean, Snowman, Bruce, and Nature Boy
CIRCLE OF TRUST/BOM:
Integrity – The quality of being honest and having strong moral principles.

Integrity is doing the right thing even when no one is watching. C.S. Lewis

Live your life with purpose and integrity!

 

MOLESKIN:
Proverbs 28:6 – Better is the poor who walks in his integrity than he who is crooked though he be rich. Q prayed for our kids and how school can be a challenge for them and us as parents. Thanks to all of the Pax that pushed through the pain! Sorry to the Pax if I left something out. Things got a little blurry! Soybean led us for 10 penalty Burpees for not having Old Glory present. Please forgive us!!
ANNOUNCEMENTS:
Growruck !

Typical rainy Monday in the Old Forest

THE SCENE: Light rain at STARTEX giving way to hellacious humidity, true gloom
F3 WELCOME & DISCLAIMER :

Mission statement: “Plant, serve and grow small workout groups for men for the invigoration of male community leadership.” Disclaimed and made early notifications of need for Omaha in the event of worsening weather.

WARM-O-RAMA:

  • SSH x 20 IC
  • Windmills x 10 IC
  • Sun Gods – 10 IC (forward)
  • Chinooks – 10 IC (counterclockwise)
  • Sun God’s – 10 IC (backwards)
  • Chinooks – 10 IC (clockwise)
  • Shoulder claps – 10 IC
  • Imperial squat walkers – 10 IC

THA-THANG:

Station workout on walking track and playground area on Parkway side of Overton. Moseyed to playground to begin:

Station 1:

  • Pullups – 5 OYO
  • Merkins – 10 OYO
  • Squats – 15 OYO (Repeat)

Moseyed as a group to start of walking trail around picnic area. PAX instructed to bear crawl to next station (about 25 yards)

Station 2:

  • Merkins – 20 IC
  • Burpees – 10 OYO
  • Carolina Dry Docks – 15 IC
  • Burpees – 10 OYO
  • Bear crawl to Station 2 (25-30 yards)

Station 3

  • Pickle Pounders – 15 IC
  • Peter Parker’s – 20 IC
  • Angle Grinders – 4 IC (YHC Omahaed on this exercise due to lack of coordination in counting IC)
  • Low flutter kicks – 20 IC
  • Mountain climbers – 20 IC
  • Freddy Mercury – 20 IC
  • Bear crawl to the next Station (about 25-30 yards)
  • ***Meatball exited stage right with a splash and an Irish goodbye after returning from an extended absence due to health issues. He did HC for Wednesday like the HIM we know him to be***

Station 4:

  • Lieutenant Dans – 10 OYO
  • Monkey Humpers – 10 IC
  • Jump Squats – 10 IC
  • Monkey Humpers – 10 IC
  • Bear crawl 25-30 yards

Station 5

  • Merkins – 10 IC
  • Big Boy Sit-Ups – 20 IC
  • Low plank – 45 second hold
  • ***it was around this time that we figured out that Old Man Hitch had joined us, but none of us knew how long he had been there***
  • Moseyed back to shovel flag

MARY:

  • LBCs – 25 IC
  • Jane Fonda – 10 IC (each side)
  • American Hammer – 20 IC
    COUNT-OFF & NAME-O-RAMA
    17; no FNGs
    CIRCLE OF TRUST/BOM:
    In recovery, there is a saying that is repeated over and over again, “Your best thinking got you here.” As I reflected on the ‘Was-Now’ posts I’ve read and the 1 year anniversary of F3, I thought about where my best thinking had gotten me. I was reminded of the immense value and necessity of HIM in my life that can disrupt and challenge “my best thinking”. Encouraged the PAX to seek strong friendships with other HIM and reminded them that we were not meant to go at this alone.
    MOLESKIN:
    Hitch was dedicated and ran around most of OF trying to find us…he did and we were glad.  really appreciated Four Eye’s leadership and critique this AM. Gave me some great feedback on how to lead well and I appreciated him for doing that. Meatball fought through and we’ll look for forward to seeing him Wednesday.
    ANNOUNCEMENTS:
    Event at World Relief on Thursday, prayers for plants in Mobile and Little Rock, “Guys Night” at Handsy’s house Saturday night…check Slack for times, addresses and dates, OF t-shirt order scheduled for end of August…contact Handsy or Bottomless if interested