Barracks Ruck- 8/21/19

THE SCENE: 3 pax got out their cars to a gorgeous humid morning.  YHC looked at the two other pax present and asked a simple question, “Do you want to be a man this morning or do we want to be a bunch of b******?” The pax responded that they want to be men.  So we each got a 60lb  sandbag out of our trunks.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x30
IW IC x15
Daisy Pickers IC x15
Windmills IC x15
Stretch OYO for 60 seconds.

THA-THANG:
We picked up our sandbags and headed towards the track.  Dropped the sandbags and rucked .75 miles then rucked .25 miles with our sandbags.

We then headed to the football field and stood on the sideline.  Performed the following exercises, OYO
10 Merkins (w/ rucks)
10 Ruck to Shoestrings (Personal Favorite)
10 Ruck swings
10 Ruck high pulls
Bear crawl across the field dragging a 60lb sandbag! (THIS SUCKED!!)
Drink Water!
*Rinse and Repeat*

We did a 3rd round of the exercises but instead of bear crawl drags, we did sandbag tosses across the field. (THIS ALSO SUCKED!!)

Dropped the sandbags, rucked .5 miles and then finished with a .25 mile ruck with our sandbags right at 6:15a.

MARY:
None… Out of time.

COUNT-OFF & NAME-O-RAMA
Shoestring(QIC), Hitch, and Toms

CIRCLE OF TRUST/BOM:
Don’t be a bitch…  We all chose to do the harder thing this morning.  We should choose to do the harder thing when it makes us better.  Today made all of us better.

MOLESKIN:
YHC was feeling great during the bear crawls with sandbags.  It may be my Dolphin.  Toms fell behind at one point but we picked up the 6 and made sure he was never alone.  YHC knew he would not like us going back for him but its what needed to be done and we were all better for it.

ANNOUNCEMENTS:

F3 Memphis 2-Year Anniversary Celebration

It was a special honor to lead 116 of the greatest HIM in the F3 Memphis Region this gloom out at their 2-Year Anniversary. Thank you Soybean and the rest of the PAX who decided to remove themselves from the fartsack to join YHC and celebrate this epic milestone. There were also 29 PAX who came early for a Ruck and others who PreRan.

At 0700 we took a mosey over to the FedEx Event Center Circle and began with the F3 Disclaimer and the following:

WARMUP

We began with a quick warmup by performing the following in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, 10 6-Count Burpees.

THE THANG

We began this morning by taking a short mosey over to the back of the FedEx Event Center on the lake side at the concrete ledge and benches for a series of the following in cadence: Irkins, Dips, Step-Ups, and Derkins (Regular first and then wide armed).

Then we took a short mosey over to the Music Pavilion to kick off the football season with a little bit of summer conditioning. We did 7-Burpees, 7-Merkins, & 7-Squats 7 times. When we were finished we felt like all we wanted to do with football was sit on the couch and watch.

Looking at my watch we still had 19-Minutes to go. Ugh!

Then YHC asked the PAX mosey back towards the COT to continue the workout near there. At this point we performed a series of 11’s with Star-Jumps (Bombjacks) at the top and Pike Merkins (CDD’s) at the bottom.

The final short mosey took us back to the COT for the countarama, namarama, FNG Naming and most importantly BOM.

All PAX did awesome today. It was a great morning to be with you all. I appreciate the warm welcome and great hospitality.

Great work was put in by all PAX in attendance today. You all have something to celebrate today. Good health and great brothers to lean on. Now go out and spread F3.

MOLESKIN

Today we discuss a lot about the Mission of F3, the 5 Core Principles and the F3 Credo. They are listed below:

Mission:

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles:

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

F3 Credo:

Leave no man behind, but leave no man where you find him.

Discussed with the PAX was the D2X which is where your Dolphin and you Daffodil align with each other. For more on this take time to read about it in Freed to Lead.

Dolphin-The Task a person was born to do best.

Daffodil-The people-group each person was born to Serve.

D2X-The Task formed by the intersection of a person’s Dolphin and their Daffodil.

Every man has a D2X. What each of you must to is to determine what your Dolphin and your Daffodil are and do your best to ensure those two intersect to make the most IMPACT in your community. Aye!

ANNOUNCEMENTS

Read Your Newsletter.

PRAYERS/PRAISES

Prayers and praises were shared and lifted up by YHC.

Wheelbarrow of weights.

THE SCENE: hot.
F3 WELCOME & DISCLAIMER. done.
WARM-O-RAMA:

SSH x 25 IC, TTT x 15 IC , Merkins x 10 IC, Windmills x 15 IC, LBAC x 10 IC (reverse), OHC x 10 IC, SC x 10 IC, BAC x 10 IC (reverse), SSH x 20 IC
THA-THANG:
PAX split into three groups and rotated through three Chest/Back movements:

  • Station 1:  Merkins x 25, Standard Pull-ups x 10
  • Station 2: Military pushups x 25, KBS or Ruck Swings x 20
  • Station 3: Diamond pushups x 25, Lawnmowers x 10-15 per side
  • (repeat)

Transitioned to Arms/Shoulders circuit:

  • Station 1: Alt shoulder press x 10-15, Static Arm Curls x 10 per side, Dips x 10-15
  • Station 2: Straight arm shoulder flys (2:1) x 10, In-Out curls x 8-15, Side Tricep Rise x 10 per side
  • Station 3: Upright rows x 10-15, Hammer curls x 10-15, Tricep ext x 10-15

Q Omaha’d the last circuit for time.  1 minute static squat with weight (ruck, dumbells, or KBs); quick mosey to wall and did wall sit with weight for another minute until 6:15

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
12 PAX (no FNGs); 1 IG
CIRCLE OF TRUST/BOM:
Importance of preparedness and planning for things that are not always ideal.  It does not guarantee that anything will be easy, but does allow us to be able to engage difficulty well.  Challenged PAX to consider areas in their lives where they feel less prepared and to seek out guidance, help, etc. to be better equipped for those moments, situations, etc.  Finished with 1 minute of guided meditation.

MOLESKIN:
Thankful for all the guys that showed up this AM to put in the work.  Lot of guys brought weights which was clutch given the size of this group.  Really like this Monday Barracks emphasis and am looking forward to posting here more.
ANNOUNCEMENTS:
Convergence for 2nd anniversary on Saturday

Prayers for Tomb Raider’s friend with back troubles, Bailout’s fiend’s marriage, Teacher’s and students going back to school, Micah and Pirtle and that he will keep healing up after his hip dislocation.

The Barracks

THE SCENE: mild
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

30 SSH, 15 ARM CIRCLES, NECK STRETCH CIRCUIT, 10 SQUATS, 10 LUNGES, HIP CIRCLES, 10 MICHAEL PHELPS
THA-THANG:

LADDER 1

  • 3X15 YDS – 60# SANDBAG PULL
  • 15X 35# OVERHEAD PRESS
  • 20X 25# FRONT RAISES
  • 16X 60# SANDBAG LUNGES
  • 4X 10 SECOND DEAD HANG & STRICT PULL-UP

30 HAND RELEASE MERKINS OYO

LADDER 2

  • 3X15 YDS – 60# SANDBAG PULL
  • 15X 35# OVERHEAD PRESS
  • 20X 25# FRONT RAISES
  • 16X 60# SANDBAG LUNGES
  • 4X 10 SECOND DEAD HANG & STRICT PULL-UP

20 HAND RELEASE MERKINS

LADDER 3

  • 3X15 YDS – 60# SANDBAG PULL
  • 15X 25# CURLS
  • 16X 60# SANDBAG BENT ROW
  • 15X 35# OVERHEAD PRESS

10 HAND RELEASE MERKINS

MARY:
NO TIME
COUNT-OFF & NAME-O-RAMA
4 PAX (0 FNG): Hitch (QIC), Bookworm, Toms, Tomb Raider
CIRCLE OF TRUST/BOM:
Sometimes the objective is to complete a task. Sometimes the objective is to complete a task IN A SPECIFIC WAY. Take care to recognize when method matters.
MOLESKIN:
Toms 2.2 is having eye surgery. Throw up a prayer to the sky Q.
ANNOUNCEMENTS:
Memphis CityRuck is coming. Sign up darn it.

Miles in the Gloom

THE SCENE: warm and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Rucks on
THA-THANG:
Rucked 4 miles through the Village
MARY:
Rucks off
COUNT-OFF & NAME-O-RAMA
4 PAX (0 FNG): Hitch (QIC), Tomb Raider, Mardi Gras, Soybean
CIRCLE OF TRUST/BOM:
Sometimes you gotta switch up the route
MOLESKIN:
Duck Hunting sounds a lot like the Godfather
ANNOUNCEMENTS:
Sign Up for CityRuck!

Hernando Hard Work

THE SCENE: nice and early
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20
DAISY PICKERS x 10
DAISY SHUFFLE x 10
MERKINS x 10
SQUATS x 10

THA-THANG:

60 SECOND CIRCUIT x 10

  • 10 HAND RELEASE MERKINS
  • 10 SSH
  • 10 MTN CLIMBERS

SANDBAG WORK (as a team)

THROW BAGS UPHILL
DRAG BAGS TO SOCCER GOAL
THROW BAGS TO HILL
OVERSHOULDER BAG DOWNHILL

CIRCUIT LADDER x2

  • 10 CURLS
  • 10 DEADLIFT
  • 10 OVERHEAD PRESS

THROW BAGS UPHILL AGAIN

MARY:
20x WWI SIT-UPS
35x FLUTTER-KICKS
COUNT-OFF & NAME-O-RAMA
5 PAX (0 FNG): Soybean, OTR, Hitch (QIC), Bell RInger, Doggie Paddle?
CIRCLE OF TRUST/BOM:
As leaders we must learn to bear our burdens in peaceful times as well as in turmoil. This is not to say that we must bear these burdens alone.
MOLESKIN:
Taco Felix has some rather large biscuits.
ANNOUNCEMENTS:
HERNANDO IS COMING!

Barracks 7/22/2019

THE SCENE: Humid
F3 WELCOME & DISCLAIMER: Thanks to Old Man Hitch for helping me here
WARM-O-RAMA:

50 SSH, 25 BBSU, 40 SSH, 20 BBSU, 30 SSH, 15 BBSU, 20 SSH, 10 BBSU
THA-THANG:
The “Lily” in honor of Tiger Lily

Partner work with 1 PAX using a sandbag and the other PAX doing bodyweight movements

  • 21 weighted squats, 21 Merkins
  • 15 weighted cleans, 15 Burpees
  • 9 weighted Bear Complex, 9 Pull-ups
  • 6 weighted Upright rows, 6 Mountain Climbers
  • 3 weighted One arm rows, 6 Carolina Dry Docks
  • Rinse and Repeat 9,6, and 3

MARY:
Hurricane Hoedown 7 IC
COUNT-OFF & NAME-O-RAMA
8 PAX, Coach Pitch, Old Man Hitch, Pops, Tomb Raider, Soybean, Stephen King, Farmer, Nature Boy
CIRCLE OF TRUST/BOM:
Keep accelerating! Take time in your like to appreciate your family and friends. Don’t take them for granted!
MOLESKIN:
This Beatdown is for Tiger Lily. A TRUE HIM!!!!
ANNOUNCEMENTS:

This Friday will be Tiger Lily’s farewell beatdown at Neverland. Make sure you post.

The Barracks

THE SCENE: Rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10X IC SSH
10X IC DAISY PICKERS
10X IC WINDMILLS
10X IC SQUAT, AIR
10X IC MERKINS
THA-THANG:

4X CIRCUIT 1 (60 SECONDS) PARTNER

  • 10X P1 MERKINS
  • 10X P1 SQUAT, AIR
  • 5X P1 PULL-UPS

during work P2, P3 OVERHEAD HOLD (60# bag)

6X CIRCUIT 2 (DISTANCE) PARTNER

  • 20X P1 THROWS
  • 20X P2 THROWS
  • 20X P3 THROWS

3X LADDER 3 (REPS) TEAM

  • 10X PRESS, OVERHEAD
  • 10X PULL, HIGH
  • 10X MERKINS

20 SECOND DEAD HANG – 1 STRICT PULL-UP

MARY:
STRETCHED SOME JOINTS, MOVED THE WEIGHT
COUNT-OFF & NAME-O-RAMA
3 PAX (0 FNG): Hitch (QIC), Soybean, Chioccetti
CIRCLE OF TRUST/BOM:
Seek God first in trial and triumph.
MOLESKIN:
What are you doing when no one is watching?
ANNOUNCEMENTS:
The Barracks CSAUP is coming…

Barracks Ops

THE SCENE: it was oddly Saturday
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Rucked up, we moved the weight
THA-THANG:

4X CIRCUIT 1 (60 SECONDS) OYO

  • 10X OYO ROW, HANGING
  • 10X OYO MERKINS
  • 10X OYO SQUAT, AIR

last circuit done without a ruck: jump squats, hand release merkins, strict pull-ups

3X SET 2 (5 MINUTES) PARTNER

partner 1 did exercise while partner 2 threw the bag east
partner 1 moves to tag partner 2
partner 2 returns to home, does exercise while partner 1 throws bag west
where bag is at 5 minutes, indicates which partner did more work…
3 stations, 3 exercises… 5 minutes on 1 minute off… all while rucked

  • 10X P1 SQUAT, BACK-LOADED
  • 10X P2 THROWS
  • 10X P1 PRESS, OVERHEAD
  • 10X P2 THROWS
  • 10X P1 CURLS
  • 10X P2 THROWS

1X SET3 (NO TIME) OYO

  • 5X OYO BURPEE PULL-UPS
  • 30 SECONDSX TEAM HANG
  • 1X STRICT PULL-UP

MARY:
Rucked up, we moved the weight
COUNT-OFF & NAME-O-RAMA
6 PAX (0 FNG): Hitch (QIC), Shoestring, Nature Boy, Soybean, Passport, Pirtle
CIRCLE OF TRUST/BOM:
Men can be competitive. During these workouts, we leverage that competitive nature to push harder and faster to places no fern could ever take us. 
MOLESKIN:
Halpert’s M did more work than we did.
ANNOUNCEMENTS:
Saturday Barracks will be a thing…

Barracks Ruck 2019_07_10

THE SCENE: Warm and moist. A little pre-ruckage with Shoelaces before meeting the crew down by the cars. 

F3 WELCOME & DISCLAIMER: Warmly given

WARM-O-RAMA: For a warm-up, we partnered up. One partner picked up a sandbag…

THA-THANG:
Heading North on Zach Curlin, YHC instructed the PAX to swap sandbags as often as necessary. At the corner of Curlin/Central, we stopped at did 20 ruck curls IC. At the corner of Central/Patterson, we did 25 flutter kicks IC. At Patterson/Walker we did 25 overhead presses OYO. Next to the Campus School, we did 25 derkins on the curvy brick wall OYO.

Heading to the garage, we ascended the steps, held plank at the top, and winded our way down the ramps. Partners switched sandbags and we ascended again, planked again, and descended again. 

At the entrance to the garage, at the urging of Hitch, each pair took turns tossing the sandbags up the incline. The PAX leaned in, worked hard, and helped each other. Inspiring.

We headed back down the ramp, foraged unsuccessfully through the garden, and took a quick lap around the track. 

MARY:
For Mary, we walked back to the shovel flag and put the sandbags down.

COUNT-OFF & NAME-O-RAMA
6, no effin’ G’s. Bailout, Hitch, Shoestring, Mardi Gras, Upgrade, Soybean (QIC)

CIRCLE OF TRUST/BOM:
“If-” by Rudyard Kipling

If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
If you can wait and not be tired by waiting,
Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
And yet don’t look too good, nor talk too wise:

If you can dream—and not make dreams your master;
If you can think—and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build ’em up with worn-out tools:

If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breathe a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: ‘Hold on!’

If you can talk with crowds and keep your virtue,
Or walk with Kings—nor lose the common touch,
If neither foes nor loving friends can hurt you,
If all men count with you, but none too much;
If you can fill the unforgiving minute
With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
And—which is more—you’ll be a Man, my son!

MOLESKIN:
It was great having Mardi Gras, Upgrade, and Bailout. T-Claps to Upgrade for embracing difficulty in his first week of F3. 

ANNOUNCEMENTS:
2nd Anniversary Workout at the Mothership on 8/17. Do not miss it.