Squats & Sandbags

THE SCENE: Wet & Windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20X IC SSH
  • 10X IC DAISY PICKERS
  • 10X IC MERKINS
  • 10X IC SQUAT, AIR
  • 15X IC SHOULDER CIRCLES

THA-THANG:

200X TEAM MOSEY, TRAVEL

  • 10X IC SQUAT, AIR
  • 5X IC SQUAT, SPLIT
  • 10X IC SQUAT, AIR & LOADED X4

200X TEAM MOSEY, TRAVEL

10X CIRCUIT 60 SECONDS

  • 10X OYO BBSUs
  • 10X OYO CAROLINA DRY DOCKS
  • 20X OYO SSH

2X SQUAT LADDER

  • 5X IC SQUAT, FRONT-LOADED
  • 5X IC SQUAT, OVERHEAD
  • 5X IC SQUAT, OVERHEAD
  • 5X IC SQUAT, OVERHEAD
  • 5X IC SQUAT, BACK-LOADED
  • 5X IC SQUAT, BACK-LOADED
  • 5X IC SQUAT, BACK-LOADED
  • 5X IC DEADLIFT
  • 5X IC THROWS
  • 100X OYO MOSEY, TRAVEL

MARY:
SPRINTS & SQUATS
COUNT-OFF & NAME-O-RAMA
16 PAX (0 FNG)
Moneybags, Black Diamond, Mudpants, O Positive, Bruce, Watchita, Shoestring, Captain Obvious, Rabbit, Hot N Ready, Anklet, Ike, Webelo, Coach K, Halpert, Hitch
CIRCLE OF TRUST/BOM:
As men, at times, it is good to be able to turn our emotions off and go to work.
It is important to remember, however, that we must not leave our emotions turned off for our families. Be present and available to your M, shorties, and shield lock.
MOLESKIN:
A wet sand bag weighs more than a dry sand bag.
ANNOUNCEMENTS:
Brew Ruck is coming.
SOS Clean-Up on May 4th (Handsy).
Ruck Club callout at mothership.

The Barracks

THE SCENE:40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20X IC SSH
10X IC DAISY PICKERS
10X IC MERKINS
10X IC SQUAT, AIR
15X IC SHOULDER CIRCLES

THA-THANG:

200YD TEAM MOSEY, TRAVEL (to the dip bars)

5X CIRCUIT 1 (90 SECONDS)

  • 5 SECONDS OYO MERKINS, VERKIN (hold)
  • 5X OYO DIPS
  • 10X OYO ROW, HANGING

200YD TEAM MOSEY, TRAVEL (to the launch pad)

10X CIRCUIT 2 (120 SECONDS)

  • 50X PARTNER CARRY, FIREMAN
  • 10X OYO LUNGES (w/ KB)

200YD TEAM MOSEY, TRAVEL (to pull-up bars)

  • 5X OYO PULL-UPS
  • 5X OYO PULL-UPS

200YD TEAM MOSEY, TRAVEL (to the launch pad)

MARY:
30 SECONDS 6 INCHES
COUNT-OFF & NAME-O-RAMA
4 PAX (0 FNG) – FOUR EYES, SOYBEAN, SHOESTRING, HITCH (Q)

CIRCLE OF TRUST/BOM:
PROVERBS 15:1-2
1A gentle response turns away anger,
but a harsh word stirs up wrath.
The tongue of the wise treats knowledge correctly,
but the mouth of the fool spouts out folly.
MOLESKIN:
If you thought Fireman carries were hard… what about Fireman squats…
ANNOUNCEMENTS:
May the Fourth – SOS Spring Clean-up day.
Call Handsy. Bring your lightsabers.

Soybean Made Me Do This

Date: 04/10/2019

AO: The Barracks

QIC: Gus

PAX: Passport, Soulja Boy, Hitch, Soybean, Bruce Wayne, Gus | FNG: N/A

Conditions: 58F; perfect

WELCOME

DISCLAIMER

NAME INTROS

Warm-a-Rama
Soybean threw out some GORUCK challenge exercises that I ganked and used as my  own in order to get the juices flowing.

5 SETS OF THE FOLLOWING:
10 walking lunges
10 plank pull-throughs
10 overhead presses

Let me tell you: the juices were flowing (except for Soulja Boy’s, because he wasn’t even there yet)! We saw him drive into the parking lot and rucked over to collect him.

THE THANG

* Ruck one mile on normal path around the UofM campus *

 100 merkins OYO

* Ruck one mile on normal path around the UofM campus, with the last bit on the track–avoiding some hardcore cadets–to the pull-up bars *

100 squats OYO

5 pull-ups (partner-assisted if necessary)

* Ruck to Concrete Pad of Mirth *

We doffed our rucks and then put them over our heads. Then we walked 400m around the track.

MARY
Gas pumper IC x 15

Ratchet Shoulder Blaster to ENDEX

Count-o-Rama (6)

Name-o-Rama

COT / BOM: Stay flexible.

MOLESKIN: The only PAX at this Workout who I did not personally name was Passport. He might need a new one.

This was a pretty good time. See y’all in six months.

FNG naming logic: N/A

The Barracks

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

20X IC SSH
20X IC DAISY PICKERS
10X IC MERKINS
10X IC SQUAT, AIR
15X IC SHOULDER CIRCLES

THA-THANG:

200X TEAM MOSEY, TRAVEL

10X CIRCUIT 1: 60 SECONDS

  • 10SECONDS OYO MERKINS, VERKIN
  • 10X OYO PULL-UPS

200X TEAM MOSEY, TRAVEL

5X CIRCUIT 2: NO TIME

  • 25YDS PARTNER CARRY, FIREMAN
  • 25YDS PARTNER CARRY, FIREMAN
  • 10X OYO LUNGES
  • 10X IC SQUAT, BACK-LOADED

5X CIRCUIT 3: DESCENDING REP (5-4-3-2-5)

  • 5X IC TRICEP EXTENSIONS
  • 5X IC PRESS, OVERHEAD
  • 5X IC MERKINS, AIR

200X TEAM MOSEY, TRAVEL

  • 10X PENALTY BURPEES

200X TEAM MOSEY, TRAVEL

MARY:
NO TIME
COUNT-OFF & NAME-O-RAMA
3 PAX (0 FNG)
Jailbait, Bookworm, Hitch (Q)
CIRCLE OF TRUST/BOM:
Proverbs 8:34-35

34 Blessed is the one who listens to me [lady wisdom],
watching at my doors day by day,
waiting beside my doorway.
35 For the one who finds me finds life
and receives favor from the Lord.
MOLESKIN:
ROTC Cadres asking if we could let them into the gym. The winds of authority are shifting.
ANNOUNCEMENTS:
BrewRuck is coming.

Diamonds in the Rough

THE SCENE: Rolled in early to setup. Unfortunately, baseball field I wanted to use was locked up tight (Google Terrain doesn’t tell you that, or I just didn’t zoom in enough). Went to one of the available sandy fields. Temp: modest 42˚ Clear enough sky to see stars and one random vehicle in the parking lot (I ain’t scared).

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

I welcomed and disclaimed.
Daisy Pickers x 15 IC, Arm circles x 15 IC, Rev Arm circles x 15 IC, IW x 30 IC

THA-THANG:
Mosey to available ball field for 7 of Diamonds

  • ROUND 1 (4 corners at bases):
    7 Burpees OYO at each corner, Bear Crawl between corners, hold Al Gore til All-In
  • ROUND 2 (4 corners at first edge of outfield):
    14 Bobby Hurleys at ea corner, Bear Crawl between corners, hold Al Gore til All-In
  • ROUND 3 (4 corners at midway into outfield):
    21 Merkins at ea corner, Sprint between corners, hold Al Gore til All-In
  • ROUND 4 (4 corners at outfield fence):
    28 Smurf Jacks at ea corner, Sprint between corners, hold Al Gore til All-In
  • ROUND 5 (back to 4 corners at midway into outfield):
    35 Lunges (Audible 1=1) at ea corner, Sprint between corners, hold Al Gore til All-In
  • ROUND 6 (back to 4 corners at first edge of outfield):
    42 Squats at ea corner, Bear Crawl between corners, hold Al Gore til All-In
  • ROUND 7 (back to 4 corners at bases):
    49 SSH (or LBCs) at ea corner, Bear Crawl between corners, hold Al Gore til All-In
    ALMOST made it, but Four Eyes alerted YHC to time so we finished out at 2nd base and moseyed back to Startex

MARY:
Nah. No time.

COUNT-OFF & NAME-O-RAMA
7 PAX:  Moth Balls (AOQ), Photoshop (QiC), Four Eyes, Old Man Hitch, Lodge, Low Note + 1 FNG Tuco (1 Irish Goodbye)

CIRCLE OF TRUST/BOM:

“Why do You Love Your Wife?”

Don’t think too hard; just answer in one or two phrases. I’m going to wager you picked from a couple of general themes. Maybe you love her because of something she does for you: She’s beautiful. She’s funny. She makes you feel strong. She lifts you up. She’s godly. She’s, well, fun in bed.

Or you love her because it’s expected: You know it’s the right thing to do. After all, Paul said, “Husbands, love your wives” (Eph. 5:25).

Perhaps it’s a mixture of both. The first motivation capitalizes on her performance. The second focuses on your obligation. Both reasons are COMMON. And both reasons eventually run out of steam.

As men, we tend to love shiny gadgets. We crave the latest and greatest. So when the shine wears off a man’s bride, it’s no wonder we are tempted to pine for an upgrade. You may not pursue another woman, but if your primary motivation for loving your wife is her performance, at times, you secretly hope your wife will change. You may even drop some not so subtle hints:

“You working out today?”
“Remember when you wore a bikini?”
“I love the way Deron’s wife talks about him to others.”

Paul calls us to love our wives as Christ loves the church, but then Paul gives us the motivation – because one day Jesus will present the bride back to God (Eph. 5:26-28).

I’m guessing when Paul wrote this phrase, he might have read Ezek.16:8-14 that morning. God never loved Israel because of how she looked in the mirror or her impressive resume. God’s bride blossoms after the wedding day and becomes more beautiful and splendid over time, not because she “worked out” or “aged gracefully,” but because God loved her into radiance. If a man views the wedding day as the height of his bride’s beauty, then he will never love like Jesus. He’ll constantly be comparing what was rather than anticipating his role in what could be. For Jesus, the wedding day was simply the start of a lifelong extreme makeover designed to advance his bride to royalty.

When we love someone based on their performance: what they say, how they act, how they look, eventually they will let you down. None of us are perfect, and if you’re honest you long to be respected and loved by your wife because of you who are, not what you do or how you look. Trust me, as you get older, the mirror will become far more revealing than appealing. Performance driven relationships are exhausting.

When we love based on obligation, eventually marriage transforms into a cold union. Duty without a sense of glory always leads to drudgery. And drudgery always leads to death. It may not be the death of a marriage, but many marriages experience the death of intimacy. They married a soulmate, but ended up with a roommate.

Why do you love your wife? If it’s because of how she makes you feel or because it’s your duty, you’ll end up with a COMMON marriage. But if you want to be UNCOMMEN, love your bride as Christ loved the Church – who saw the glory in one day presenting his bride back to His heavenly father – even more beautiful than the day they got hitched.

Prayers:
1. Hitch accepted offer on house
2. Mothballs selling house. He and M are needing to decide where to live next. Pray for them to find a common ground on where that is and what will bless their family the most.
3. Four Eyes offered a house that could work as an office. Pray for wisdom and boldness.

MOLESKIN:
Don’t know where my head was today, but thanks to Hitch and Four Eyes for the assists when I strayed from how we do things and for time keeping. Thanks to Moth Balls for inviting me to Q and for the great PLC.

ANNOUNCEMENTS:
Nope.

The Barracks

THE SCENE: 35 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20X IC SSH
10X IC DAISY PICKERS
10X IC MERKINS
10X IC SQUAT, AIR
15X IC SHOULDER CIRCLES
THA-THANG:

200X TEAM MOSEY, TRAVEL – to the pull-up bars

CIRCUIT 1 (5X 90 SECONDS)

  • 10X OYO DIPS
  • 5X OYO MERKINS, VERKIN (hold) – handstand hold
  • 5X OYO PULL-UPS

200X TEAM MOSEY, TRAVEL –  to the launch pad

CIRCUIT 2 (3X 90 SECONDS)

  • 50X PARTNER CARRY, FIREMAN
  • 5X IC SQUAT, PISTOL
  • 10X IC SQUAT, AIR

CIRCUIT 3 (5X 90 SECONDS)

  • 5X IC ROW, UPRIGHT
  • 5X IC PRESS, OVERHEAD
  • 5X IC MERKINS, AIR

200X TEAM MOSEY, TRAVEL – to the dip bars

CIRCUIT 4 (3X NO TIME)

  • 10X PARTNER THROWS (sandbags)
  • 5X IC ROW, HANGING

200X TEAM MOSEY, TRAVEL

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
4 PAX: Soybean, Bookworm, Shoestring, Hitch (Q)
CIRCLE OF TRUST/BOM:
Proverbs 1:8-9
Listen, my child, to the instruction from your father,
and do not forsake the teaching from your mother.
For they will be like an elegant garland on your head,
and like pendants around your neck.
(REMINDER: Biological fathers and mothers are not your only teachers)
MOLESKIN:
F3Memphis sucks at pull-ups; we suck at dips and handstands, too.
ANNOUNCEMENTS:
BrewRuck is coming.

Recycled Beans Workout at The Barracks

THE SCENE: Rainy, Warm

F3 WELCOME & DISCLAIMER

done

WARM-O-RAMA:
SSH 30x IC

Daisy Pickers 10xIC

IW 15xIC

THA-THANG:
Mosey 1 lap around track doing:

High Knee, Butt Kicks, Side Shuffles

Finish at pull-up bars

Split up into teams of 3:

Recycled Beans Workout

Team member 1 (TM1) would start on the exercise circuit below. TM2 and TM3 would take a lap around the track. TM2 would then swap with TM1 on the exercises (picking up wherever he left off), and TM1 would run a lap with TM3. Then TM3 would sub in for exercises, etc. Apart from the very first lap, each PAX should do two laps then exercises.

Circuit:
5 Pull- Ups
10 merkins
15 dips
20 squats

Do this for 30ish minutes

Line up across goal line

Each Pax decides on sprints or 15 burpees oyo

Many of each were done.

Last sprint to the flag. It was 0615.

MARY:
NOPE

COUNT-OFF & NAME-O-RAMA
8 Pax : Soybean, Hitch, Toms, Altar Boy, MIB, Tomb Raider, Plan B, Jail Bait

CIRCLE OF TRUST/BOM:
I’m very thankful for the men of F3. I’ve been encouraged, challenged, accepted, and loved by these guys for the last 7 months. If you haven’t leaned into the 2nd & 3rd F please do.

MOLESKIN:
Thanks SoyBean for the workout, smoked me then and smoked me now. Real dips are hard. I suck at Pull-Ups.

ANNOUNCEMENTS:
None

The Barracks

THE SCENE: 59 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20X IC SSH
10X IC DAISY PICKERS
10X IC DAISY SHUFFLE
10X IC MERKINS
10X IC SQUAT, AIR
15X IC SHOULDER CIRCLES
10X IC NECK CIRCUIT

THA-THANG:

MOSEY TO PULL-UP BARS

10X60 SECONDS CIRCUIT 1 OYO

20X OYO JUMP ROPE
10X OYO CAROLINA DRY DOCKS
5X OYO PULL-UPS

MOSEY TO LAUNCH PAD

8X60 SECONDS CIRCUIT 2 PARTNERS (reps shared by partners)

25YD PARTNER CARRY, FIREMAN
20X PARTNER SQUAT, AIR
20X PARTNER MERKINS

5X60 SECONDS CIRCUIT 3 OYO (loaded)

10X OYO ROW, UPRIGHT
10X OYO CURLS
10X OYO TRICEP EXTENSIONS

MOSEY TO PULL-UP BARS

5X PULL-UPS OYO

MOSEY TO LAUNCH PAD

3X10 IC AIR MERKINS (loaded)

MARY:
20X IC STARGAZERS
10X IC FREDDIE MERCURIES

COUNT-OFF & NAME-O-RAMA
5 PAX (0 FNG): Soybean, Jail Bait, Bookworm, Bruce, Hitch (Q)
CIRCLE OF TRUST/BOM:
Proverbs 25:27-28
27 It is not good to eat too much honey,
nor is it honorable for people to seek their own glory.
28 Like a city that is broken down and without a wall,
so is a person who cannot control his temper.
MOLESKIN:
F3Memphis sucks at pull-ups.
ANNOUNCEMENTS:
Crucible is next weekend. You should start training @ Friday Barracks
Mental Health Awareness Convergence @ Barracks 3/27 0530
Check the 3rdF Slack Channel

CIRCUIT WORK

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20X IC SSH
10X IC DAISY PICKERS
10X IC DAISY SHUFFLE
10X IC MERKINS
10X IC CAROLINA DRY DOCKS
10X IC SQUAT, AIR
15X IC SHOULDER CIRCLES
10X IC NECK CIRCUIT

THA-THANG:
MOSEY ROUND THE SR. CENTER TO PULL-UP BARS

CIRCUIT 1 (10X 60 SECONDS)

  • 20X OYO SSH
  • 10X OYO MERKINS
  • 5X OYO PULL-UPS

MOSEY TO THE COUPON STASH, SELECT COUPON

CIRCUIT 2 (5X 60 SECONDS)

  • 10X OYO LEG LIFT
  • 10X OYO PRESS, OVERHEAD
  • 10X OYO ROW, UPRIGHT

CIRCUIT 3 (5X 60 SECONDS)

  • 10X OYO DEADLIFT
  • 10X OYO CURLS
  • 10X OYO TRICEP EXTENSIONS

MARY:
15X IC STARGAZERS
10X IC SNOW ANGELS
MOSEY ROUND THE SR. CENTER

COUNT-OFF & NAME-O-RAMA
5 PAX: Tomb Raider, Lipton, Ups, Mardi Gras, Hitch (Q) (0 FNG)
CIRCLE OF TRUST/BOM:
PROVERBS 19:1-2
1Better is a poor person who walks in his integrity

than one who is perverse in his speech and is a fool.
It is dangerous to have zeal without knowledge,
and the one who acts hastily makes poor choices.
MOLESKIN:
F3 Memphis sucks at pull-ups so lets get better.
ANNOUNCEMENTS:
Crucible is coming. Stay tuned to the 3rdF Slack Channel.

Blockorama at OF

THE SCENE: Warm, Dry, Snakeless
F3 WELCOME & DISCLAIMER 

Did it

WARM-O-RAMA:
SSH 25x IC

IW 15x IC

Daisy Picker 15xIC

Merkins 20x oyo

Squats 20x oyo

Groiner 20x oyo

Jump Squat 20X oyo

THA-THANG: 4 Corner Blockorama
Count Off into groups of 4

Everyone grab a CMU and go to assigned corner of parking lot.

  • C 1 – 10 Blockees
  • C2 – AMRAP Curls
  • C3 – AMRAP Squats
  • C4- AMRAP Mtn Climbers pulling the CMU under you after a 4 count.
  • Run w/ CMU on long gaps
  • Hair Burners on small gaps
  • Do reps until relieved from other group

Rinse and Repeat 2X

Catch me if you can

Partner up

  • 10 BBSI run and catch partner and switch
  • Go around parking lot for 2 rounds

Blocktonimo

MARY:

Flutter Kick 25x IC

WW11 sit ups 15x In [terrible] Cadence

American Hammer till 0615

COUNT-OFF & NAME-O-RAMA
17, 1 irish goodbye, 1 FNG ( Dangle)  :

Hitch, Bottomless, Handsy, Crayfish, Dewey, Easily Amused, Teachers Pet, Bookworm, Doc Hollywood, One and Done, Alter Boy, MIB, Mirage, Carmen San Diego, Four Eyes, Jail Bait, Dangle

CIRCLE OF TRUST/BOM:
I’ve been learning alot about how my faith in God relates to my prayer life. I’m not putting faith in God therefore i’m not spending time with Him in prayer. I wanted to encourage the PAX to go to the Lord in prayer no matter how they are feeling or how big or small they feel their faith is.
MOLESKIN:
Great work by the pax. Bookworm is a crazy man. Planned to do half the workout without the CMU but quickly saw that would have been way to easy for this group of HIM. Welcome Dangle.
ANNOUNCEMENTS:
NONE