APFT at the Barracks – April 2018

tl;dr here’s the score sheet with all of today’s results

THE SCENE: 51*, sprinkles here and there. Despite YHC’s request that people show up a few minutes early, it was just Gus, Toms, and myself at 0527. Toms declared he would not be participating because his neck is hurt (from laying in the bathtub). At 0528, waves of PAX could be seen coming from the parking lot. Gus, who sometimes has good ideas, suggested doing the run first because ROTC would be on the track at 0600. YHC took down names and ages, and we got going. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x18, Daisy Picker x10, Windmill x10 (windmill with a ruck is a dumb idea)

THA-THANG:
For the second time this week, YHC had the privilege of proctoring the Army Physical Fitness Test. F3 is generally opposed to clipboard Qs, but this event would be too complicated to do it and Q it. Our plan is to complete this test once every 6 months to track our individual fitness progress. It’s not a perfect test (there is no perfect test), but it’s something. The test includes 2 minutes timed push-ups, 2 minutes timed sit-ups, and a 2 mile run. We (they) did the run first.

THE TWO-MILE RUN IS USED TO ASSESS YOUR AEROBIC FITNESS AND YOUR LEG MUSCLES’ ENDURANCE. YOU MUST COMPLETE THE RUN WITHOUT ANY PHYSICAL HELP. AT THE START, ALL PAX WILL LINE UP BEHIND THE STARTING LINE. ON THE COMMAND ‘GO,’ THE CLOCK WILL START. YOU WILL BEGIN RUNNING AT YOUR OWN PACE. TO RUN THE REQUIRED TWO MILES, YOU MUST COMPLETE (describe the number of laps, start and finish points, and course layout – 8 laps around the track). YOU ARE BEING TESTED ON YOUR ABILITY TO COMPLETE THE 2-MILE COURSE IN THE SHORTEST TIME POSSIBLE. ALTHOUGH WALKING IS AUTHORIZED, IT IS STRONGLY DISCOURAGED. IF YOU ARE PHYSICALLY HELPED IN ANY WAY (FOR EXAMPLE, PULLED, PUSHED, PICKED UP, AND/OR CARRIED) OR LEAVE THE DESIGNATED RUNNING COURSE FOR ANY REASON, YOU WILL BE DISQUALIFIED. WHAT ARE YOUR QUESTIONS ON THIS EVENT?”

YHC had a deck of cards with exercises for the speedy PAX who finished first. Once everyone finished the run, we moved on to the push-up event.

THE PUSH-UP EVENT MEASURES THE ENDURANCE OF THE CHEST, SHOULDER, AND TRICEPS MUSCLES. ON THE COMMAND ‘GET SET,’ ASSUME THE FRONT-LEANING REST POSITION BY PLACING YOUR HANDS WHERE THEY ARE COMFORTABLE FOR YOU. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART. WHEN VIEWED FROM THE SIDE, YOUR BODY SHOULD FORM A GENERALLY STRAIGHT LINE FROM YOUR SHOULDERS TO YOUR ANKLES. ON THE COMMAND ‘GO,’ BEGIN THE PUSH-UP BY BENDING YOUR ELBOWS AND LOWERING YOUR ENTIRE BODY AS A SINGLE UNIT UNTIL YOUR UPPER ARMS ARE AT LEAST PARALLEL TO THE GROUND. THEN, RETURN TO THE STARTING POSITION BY RAISING YOUR ENTIRE BODY UNTIL YOUR ARMS ARE FULLY EXTENDED. YOUR BODY MUST REMAIN RIGID IN A GENERALLY STRAIGHT LINE AND MOVE AS A UNIT WHILE PERFORMING EACH REPETITION. AT THE END OF EACH REPETITION, THE SCORER WILL STATE THE NUMBER OF REPETITIONS YOU HAVE COMPLETED CORRECTLY. IF YOU FAIL TO KEEP YOUR BODY GENERALLY STRAIGHT, TO LOWER YOUR WHOLE BODY UNTIL YOUR UPPER ARMS ARE AT LEAST PARALLEL TO THE GROUND, OR TO EXTEND YOUR ARMS COMPLETELY, THAT REPETITION WILL NOT COUNT, AND THE SCORER WILL REPEAT THE NUMBER OF THE LAST CORRECTLY PERFORMED REPETITION. AN ALTERED, FRONT-LEANING REST POSITION IS THE ONLY AUTHORIZED REST POSITION. THAT IS, YOU MAY SAG IN THE MIDDLE OR FLEX YOUR BACK. WHEN FLEXING YOUR BACK, YOU MAY BEND YOUR KNEES, BUT NOT TO SUCH AN EXTENT THAT YOU ARE SUPPORTING MOST OF YOUR BODY WEIGHT WITH YOUR LEGS. IF THIS OCCURS, YOUR PERFORMANCE WILL BE TERMINATED. YOU MUST RETURN TO, AND PAUSE IN, THE CORRECT STARTING POSITION BEFORE CONTINUING. IF YOU REST ON THE GROUND OR RAISE EITHER HAND OR FOOT FROM THE GROUND, YOUR PERFORMANCE WILL BE TERMINATED. YOU MAY REPOSITION YOUR HANDS AND/OR FEET DURING THE EVENT AS LONG AS THEY REMAIN IN CONTACT WITH THE GROUND AT ALL TIMES. CORRECT PERFORMANCE IS IMPORTANT. YOU WILL HAVE TWO MINUTES IN WHICH TO DO AS MANY PUSH-UPS AS YOU CAN. WATCH THIS DEMONSTRATION.” “WHAT ARE YOUR QUESTIONS?”

THE SIT-UP EVENT MEASURES THE ENDURANCE OF THE ABDOMINAL AND HIP-FLEXOR MUSCLES. ON THE COMMAND “GET SET”, ASSUME THE STARTING POSITION BY LYING ON YOUR BACK WITH YOUR KNEES BENT AT A 90-DEGREE ANGLE. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART. ANOTHER PERSON WILL HOLD YOUR ANKLES WITH THE HANDS ONLY. NO OTHER METHOD OF BRACING OR HOLDING THE FEET IS AUTHORIZED. THE HEEL IS THE ONLY PART OF YOUR FOOT THAT MUST STAY IN CONTACT WITH THE GROUND. YOUR FINGERS MUST BE INTERLOCKED BEHIND YOUR HEAD AND THE BACKS OF YOUR HANDS MUST TOUCH THE GROUND. YOUR ARMS AND ELBOWS NEED NOT TOUCH THE GROUND. ON THE COMMAND “GO”, BEGIN RAISING YOUR UPPER BODY FORWARD TO, OR BEYOND, THE VERTICAL POSITION. THE VERTICAL POSITION MEANS THAT THE BASE OF YOUR NECK IS ABOVE THE BASE OF YOUR SPINE. AFTER YOU HAVE REACHED OR SURPASSED THE VERTICAL POSITION, LOWER YOUR BODY UNTIL THE BOTTOM OF YOUR SHOULDER BLADES TOUCH THE GROUND. YOUR HEAD, HANDS, ARMS, OR ELBOWS DO NOT HAVE TO TOUCH THE GROUND. AT THE END OF EACH REPETITION, THE SCORER WILL STATE THE NUMBER OF SIT-UPS YOU HAVE CORRECTLY COMPLETED. A REPETITION WILL NOT COUNT IF YOU FAIL TO REACH THE VERTICAL POSITION, FAIL TO KEEP YOUR FINGERS INTERLOCKED BEHIND YOUR HEAD, ARCH OR BOW YOUR BACK AND RAISE YOUR BUTTOCKS OFF THE GROUND TO RAISE YOUR UPPER BODY, OR LET YOUR KNEES EXCEED A 90-DEGREE ANGLE. IF A REPETITION DOES NOT COUNT, THE SCORER WILL REPEAT THE NUMBER OF YOUR LAST CORRECTLY PERFORMED SIT-UP. THE UP POSITION IS THE ONLY AUTHORIZED REST POSITION. IF YOU STOP AND REST IN THE DOWN (STARTING) POSITION, THE EVENT WILL BE TERMINATED. AS LONG AS YOU MAKE A CONTINUOUS PHYSICAL EFFORT TO SIT UP, THE EVENT WILL NOT BE TERMINATED. YOU MAY NOT USE YOUR HANDS OR ANY OTHER MEANS TO PULL OR PUSH YOURSELF UP TO THE UP (RESTING) POSITION OR TO HOLD YOURSELF IN THE REST POSITION. IF YOU DO SO, YOUR PERFORMANCE IN THE EVENT WILL BE TERMINATED. CORRECT PERFORMANCE IS IMPORTANT. YOU WILL HAVE TWO MINUTES TO PERFORM AS MANY SIT-UPS AS YOU CAN. WATCH THIS DEMONSTRATION.” “WHAT ARE YOUR QUESTIONS?”

YHC collected exercise counts and run times on a score sheet. Those have been entered in the F3 Memphis APFT Scores Google Sheet. This will be our region’s source of record going forward. One tab contains test date and scores; the other tab contains the points that correspond to the scores. The points factor in your age group. Personally, I will be using the Total Score to evaluate my progress on future tests. 

MARY:
There was no Mary.

COUNT-OFF & NAME-O-RAMA
21 PAX, including Toms and YHC (co-proctors).

CIRCLE OF TRUST/BOM:
YHC encouraged the PAX to also consider their spiritual growth and progress as a father, husband, coworker, neighbor, etc. Be as intentional about growing in those areas as you are about your fitness. Our bodies will return to dust, but how we love and serve the people in our lives has eternal consequences. 

Prayers for Father Abraham’s mother-in-law and for Crayfish parenting his children.

MOLESKIN:
T-CLAPS to the PAX who showed up and worked. Everyone seemed to really push themselves. As Gus said after, “Everyone who fartsacked scored a zero.” After running over a bit Wednesday, we finished *just* two minutes over today. Big thank you to Gus (Army vet, lawyer) and Bottomless for helping demonstrate. 

Sprint- burp Ladder of Death!

AO: The Barracks

QIC: Lazarus

PAX: Teacher’s Pet, Sir-Mix-A-Lot, Gus, Bookworm, Four Eyes, Shoestring, Trophy Wife, Toms, Costello

THE SCENE: Perfect!

F3 WELCOME & DISCLAIMER:

WARM-A-RAMA: 

Fast Mosey to the top of the parking garage.

THA-THANG:

*Sprint-burp Ladder*

Partner up with a PAX of similar running pace.  Run to other side of parking deck, 1 burpee.  ( Burpee with merkin and jump squat only).  Run back to other side of parking garage and do 2 burpees.  PAX were given 2 goals:  1) Go as high up the ladder as they can until QIC called time at the halfway mark, then PAX would begin descending.  2) Push hard to make it back to the bottom of the ladder before QIC called end time.

MARY:

Fast mosey back to shovel flag.

COUNT-OFF & NAME-O-RAMA:

10 PAX, 0 FNGs

CIRCLE OF TRUST/BOM:

QIC read a statistic that 97% of all people fail their fitness and nutrition goals within the first year.  Why?  Because to achieve a goal, it takes perseverance and consistency, both of which requires discipline, and discipline, motivation.

Prayers for Miami, Sir-Mix-A-Lot’s M, Four Eyes job duties, Toms with kids this weekend, and for all the PAX to continue getting better in all facets of life.

MOLESKIN:

The PAX pushed themselves hard this gloom, and as always, the F3 Memphis Nantan himself (Gus) pushed QIC hard.

ANNOUNCEMENTS:

Brew Ruck 901 coming up in April, and look for GoRuck and F3 Memphis to establish a ruck club.  See Bruce for details.

**Ladder Smoke**

AO:The Old Forest

QIC: Lazarus

PAX: Pirtle, Bootheel, Splice, Handsy, Beauty Shop, Bottomless, Teacher’s Pet, Crayfish, Costello, Bookworm, Blast

THE SCENE: 37F, cool with a light breeze, perfect for a smoke-fest!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSHs ICx30
  • Windmills ICx15
  • High Knees ICx10

Mosey around parking lot with a sprint at the end to get the juices flowin’.

THA-THANG:    *LADDER WORK*

  • 1st ladder- Broad jump 1 merkin, broad jump 2 merkins, up to 10, turn around and descend.  Hold plank till all-in.  Mosey around parking lot, sprint to finish.
  • 2nd ladder- Bear crawl 8 paces 1 BBS, bear crawl 8 paces 2 BBSs, up to 10, turn around and descend.  Hold plank till all-in.  Mosey around parking lot, sprint to finish.
  • 3rd ladder- Broad jump 1 squat jump, broad jump 2 squat jumps, up to 10, turn around and descend.  Hold Al Gore till all-in.  Mosey around parking lot, sprint to finish.
  • 4th ladder- Bear crawl 8 paces 1 In & Out, bear crawl 8 paces 2 In & Outs, up to 10, turn around and descend.  Hold Al Gore till all-in.  Mosey around parking lot, sprint to finish.
  • 5th ladder- Broad jump 1 F3burpee , broad jump 2 F3burpees, up to 5, stop and take a breather till all-in.

MARY:

  • Hold plank 30 sec, then each side R & L
  • Hold Iron Cross 30 sec

COUNT-OFF & NAME-O-RAMA:

12 PAX, 0 FNGs

BOM/COT:

Perseverance requires discipline.  Getting better requires discipline.  Learning from failure requires discipline.  Being a disciple requires…….yep, you guessed it, DISCIPLINE!

Prayers for London, and the sexual temptations we as men are faced with on a constant basis.

MOLESKIN:

QIC is always encouraged when the PAX push hard and don’t give up!  T-claps to Bootheel and Splice!

ANNOUNCEMENTS:

None

MMM-Bop VQ!

THE SCENE:  Tobey (now THE SANDLOT). 40 degrees, perfect.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Squats, Windmill.
THA-THANG:
Walkout pushups, Tempo Squats.

Mosey to Rugby Pitch for 2x100yd sprints.

Mosey to Bleachers for 10x knee-up pull-ups (at top of pull up, raise knees up as close to chest as possible).

Mosey to Skatepark for Squats, Inn N Outs (run down into skatepark pool and back out), Box Jumps, Merkins, Derkins and Irkins.

Mosey to Sand Pit for two rounds of Burpee Broad Jump across, 180 Sumo Squats back, Bear Crawl across, Power Skip back.

Mosey to Start Point.

MARY:
7-8 Minutes of Dealer’s Choice (many pax noted that chosen exercises were particularly hard on the tailbone, as the Sandlot hasn’t been paved since long before all of us except O-Positive were born).
COUNT-OFF & NAME-O-RAMA
14 Men!
CIRCLE OF TRUST/BOM:
MMM-Bop spoke on the impact of having brothers along to hold us accountable even after we make mistakes or can’t follow through on our plans. MMM-Bop injured his leg during the workout but kept responding to PAX encouragement to keep on leading and finish what he started. Starting new commitments is easy…executing the details when you’re smoked gets tough.
MOLESKIN:
MMM-Bop has brought a new level of mumble chatter with his consistent posts over the last few months. So glad to see him hit the second bell early on. Look for Father Abraham and Costello VQ’s soon.
ANNOUNCEMENTS:
Send info about regular meetings for prayer, Bible study, and/or accountability to FourEyes.

Up hill, both ways!

AO: The Barracks

QIC: Larazus

PAX: Shoestring, Soybean, Bootheel

THE SCENE: 37F and windy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA: None

THA-THANG: Ruck over to parking garage and ruck all the way to the top, then down the stairs, rinse and repeat for the duration of the ruck, then mosey 1 full lap around track at endex.

MARY: None

COUNT-OFF & NAME-O-RAMA: 4 PAX

CIRCLE OF TRUST/BOM: To get better we must learn discipline. To be a leader, we must learn how to discipline ourselves, always pushing our limits. The key to discipline lies in those very moments of weakness where our discipline is tried.  Winners don’t cheat!

MOLESKIN: T-Claps to Bootheel, though showed up a few minutes late, found the crew, and rucked hard!

ANNOUNCEMENTS: None

 

40-40 Club

THE SCENE: 39 or 40 degrees, Crayfish’s 40th Birthday. “If I have to turn 40, you do as well.”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hop x 40
Front Little Overhead arm circles x 20
Back Little Overhead arm circles x 20
Buttkickers 40 seconds

THA-THANG:

Apocalypto Run
  • Run through OF at ankle-break speed
    • While waiting for the 6 to catch up:   Squats x 40
  • Run through OF at ankle-break speed
    • While waiting for the 6 to catch up:  Little Baby Crunches x 40
Korean War Beatdown
At the Korean War Memorial, each PAX on steps:
5 sets of:
  • Double Step Jump x 8
  • Derkin (Decline Merkin on steps) x 8
5 sets of:
  • Crab Dips on steps x 8
    Position like crab walk, and do dips
  • Step up to Lunge (on steps) x 8
    Like it sounds, step up on your right leg into lunge.  Step up on your left leg into lunge. Return to the start and repeat. Do one leg for about 8 seconds and then swap.
Mosey to Zoo Entrance
Zoo Ledge Up & Downs x 40
Climb up on platforms with animal statues, jump down, repeat
Mosey to Rainbow Lake
40 Merkins while watching the sunrise
Run back to start
  • While waiting for the 6 to catch up:   40 of something on your own

MARY:
No time left for Mary

COUNT-OFF & NAME-O-RAMA
16 PAX, 1 FNG:  Costello, Sir Mix-a-lot, Lazarus, Cargo, Pyrtle, Four Eyes, Screech, Ricky Bobby, Osh Kosh, Handsy, Dewey, Elmwood, MmmBop, Teacher’s Pet, Father Abraham, Pony Express (fng), Crayfish

CIRCLE OF TRUST/BOM:

Noah – rained for 40 days then rainbow
Moses – 40 day fast on mountain then 10 commandments
Israelites 40 days in desert then Promised Land
Jesus 40 day fast then overcame the devil.

40 days seems like forever but it’s a season. We’re invited to enter a season of suffering for preparation.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Tobey Park tomorrow, MmmBop on Q

Follow the Leader

AO: The Barracks

QIC: Lazarus

PAX: Shoestring, Handsy, Crayfish, Pirtle, Teacher’s Pet, Spock, Toms, MmmBop, Food Fight, Father Abraham, Dewey, Screech (FNG)

THE SCENE: 55F, damp and humid

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

QIC announced the game to be played “Follow the Leader”.  QIC informed PAX that he would be working out as if he was by himself, and wouldn’t be calling the exercises.  QIC told PAX if they wanted to get better, they would have to do 2 things, “keep up, and pay attention!”, then QIC  took off!

THA-THANG:

QIC ran to the parking garage, ran up and down in it with various exercises and diverse runs.  QIC ran out to the track and dished out more goodies along the way.  No exercises or counts were called, just performed at random, then taking off into a run or sprint until the next exercise.

MARY:

QIC was smoked so he finished off with various ab exercises just so he didn’t have to run anymore!

COUNT-OFF & NAME-O-RAMA:

13 PAX, 1 FNG

COT/BOM:

When Jesus called men to “Follow” Him, the Greek word used literally means “to imitate”.  When we try to obey Christ’s commands, we always fail.  Why?  Because we fail to “do it like He does”.  Only by “paying attention” to the Holy Spirit as much as possible, as long as possible, can we see how Jesus would talk, behave, and act in our shoes in any given situation we are in.  Then and only then, can we learn to imitate Him……and get better at what we are doing.  Paying attention is hard!  We are easily distracted thereby straying off, or discouraged and fatigued thereby falling behind, or in childish pride try to get ahead only to crash hard in the end.  Paying attention is therefore the key to imitation, and imitation success.

Prayers for Father Abraham and the many situations he is dealing with right now as well all the PAX with unspoken requests of trials and temptations.

MOLESKIN:

QIC was smoked by the end of the beatdown and even throughout, but not because of himself…..because of the PAX that kept up and didn’t give up!  They pushed hard and pushed QIC hard and we “Got Better Together”!

ANNOUNCEMENTS:

  • Crayfish 40th B-Day bash at his place 5-8pm Sunday.  Talk to him for details and directions.
  • Super ruck starting at 4am at the Mothership. Check preblast for details.
  • 1st ever VAPE Session during Coffeeteria after Mothership.  Check preblast for details.

The AO Must Be Named

THE SCENE: 65 and lovely…it won’t last
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH X 20
  • Imperial Walker X 20
  • Finkle Swings X 10 each side
  • Nancy Kerrigans X 20 each side
  • Cotton Picker X 15
  • Squat X 10
  • Merkin X 10

THA-THANG:
Mosey to the tires.

2 groups:

  • Group 1–5 tire flips + 10 tire derkins
  • Group 2–10 Doctor W’s
  • Switch
  • Rinse and Repeat X 2

Mosey to the sandpit

In the sand…(for most of us)

  • Sprint, Side shuffle, back-peddle, side shuffle x 2
  • 25 hand-release merkins
  • Power skip, Carioca, Backward Power skip, Carioca
  • 25 squat jumps
  • Bear crawl, walking plank, crawl bear, walking plank
  • 100 SSH IC

Mosey back home

10 penalty burpees because some PAX didn’t want to get their kicks sandy.

MARY:

  • Hello Dolly
  • Rosalita
  • Crunchy Frog
  • BBSU
  • ABC’s
  • American Hammer
  • Plank work

COUNT-OFF & NAME-O-RAMA
Tobey Twenty (2 FNG’s)– Foodfight (FNG), Peek-a-boo (FNG), Lazarus, Mmmbop, Toms, Jasmine, Phat Pat, Mama’s Boy, Gus, Costello, Father Abraham, Orange Julius, Four Eyes, Dewey, Woodpecker, Soybean, Teacher’s Pet, Shoestring, Mothballs
CIRCLE OF TRUST/BOM:
YHC shared about recent struggles with going to the Sky Q to be refreshed and refilled so he can be used by Him to serve and support his family. Reminded that we can’t serve from an empty tank. Prayers for Jasmine and his family, Mama’s Boy’s patient, Popstar’s wife, and Father Abraham’s daughter.
MOLESKIN:
YHC had a lot of fun leading this workout and loved hearing the comradery and mumble chatter among the PAX. We grow closer by doing hard things together.  YHC was proud of how all the PAX pushed through and embraced the muddy, sandy, suck…except for a few who will remain nameless *cough* Gus…*cough cough* Shoestring…
ANNOUNCEMENTS:
VAPE session @ Coffeteria Saturday.

On Sale Now! Barracks shirts and Old Forest shirts!

SUPER Merkin Mile

Date: 02/16/2018

AO: The Barracks

QIC: Gus

PAX: Sir Mix-a-Lot, Beauty Shop, Lazarus, Pirtle, Bruce, Stretcher, Handsy, O Positive, Teacher’s Pet, Snookie,  Dewey, Bookworm, Browns, Halfpipe, Moana, Toms, Blart, Four Eyes, Shoestring, Gus

Conditions: 66F, which was as warm as it would be all day. The rain and cold moved in afterward.

WELCOME

DISCLAIMER

Warm-O-Rama

SUPER Merkin Mile
YHC loves the Merkin Mile, which ordinarily involves running one mile in quarter-mile segments while performing 25 merkins OYO after each segment.

The PAX ran one lap around the track and performed 25 merkins OYO (400m = ~.25 mile).  After running a second lap, YHC informed the PAX that this Merkin Mile was SUPER, and we would be performing 50 merkins OYO. After that, we increased the merkins reps by 25 until we had run one mile and performed 250 merkins.

  • SUPER Merkin Mile:
    .25 mile + 25 merkins
    .25 mile + 50 merkins
    .25 mile + 75 merkins
    .25 mile + 100 merkins

The PAX performed one final merkin for the Airborne Ranger in the Sky!

The Thang

* mosey to the Tower of Terror (parking garage) *

Ascending the levels of the Tower, the PAX performed these exercises:

  • Walk on tip toes
  • Walk on heels
  • Knee tug
  • Lunge walk
  • Backward lunge walk
  • Carioca (alternate sides)
  • Shuffle (alternate sides)
  • Sprint x 2
  • Walk + Hallelujah

* mosey back to field *

One lap around track, sprinting straightaways and walking curves

Mary
Flutter Kicks IC x 30
Hello, Dolly! IC x 20
Crunchy Frog IC x 20
Pickle Pounders IC x 10
J-Lo (hip bumps) IC x 10
WWI Sit-ups IC x 10

Ratchet Shoulder Blaster to ENDEX

Count-O-Rama (20)

Name-O-Rama

COT / BOM: A Group of Men is incredibly powerful, and we can be destructive or constructive/restorative.

Authentic Manhood requires:
+ Rejecting passivity
+ Accepting responsibility
+ Leading courageously
+ Expecting a greater reward

Moleskin: YHC was Honored to push the PAX past what they thought was coming. The Barracks is a top-notch AO, and shirts can be ordered now! Link: https://f3.mudgear.com/collections/active-preorders/products/f3-memphis-the-barracks-shirt-pre-order

Laz’s Ladder

QIC: Lazarus

PAX: Slicnut, Billy Blanks, Captain Obvious, Woody

AO: The Levee

THE SCENE: 25F and chilly

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSHs ICx25
  • BACs ICx15 F&R
  • Cotton Pickers ICx15
  • Leg Circles ICx15 R&L

THA-THANG:

Laz’s Ladder:

**Mosey 100yrds then sprint 100yds before, between , and after ladder sets.**

  • 1st ladder – Broad jump, 1 merkin, broad jump 2 merkins… up to 10 merkins.  Turn around and descend, hold plank till all in.
  • 2nd ladder – Broad jump, 1 squat jump, broad jump, 2 squat jumps…..up to 10 squat jumps.  Turn around and descend.  Hold Al Gore till all in.
  • 3rd ladder – Bear crawl 1 parking space, 1 BBS, bear crawl 1 parking space, 2 BBSs…. up to 10 BBSs.  Turn around and descend, hold crunch position till all in.
  • 4th ladder – Bear crawl 5yrds, 1 Carolina dry dock, bear crawl 5yrds, 2 Carolina dry docks…. up to 10 Carolina dry docks.  Turn around and descend, hold dry dock position till all in.

MARY:

  • Flutter Kicks ICx25
  • Jack Knife ICx10
  • Pickle Pounders ICx15

COUNT-OFF & NAME-O-RAMA

5 PAX, No FNGs

CIRCLE OF TRUST/BOM:

QIC encouraged PAX to always strive to get better in every area of their lives starting with fitness, and the disciplines achieved.  QIC used himself as an example that for the 2nd time, he tried using a 20lb weight vest during a beatdown ( Saturday Mothership) and this time was able to keep it on the whole time, 1 full hour.  The first, at a 45 min Black Ops, QIC couldn’t keep it on the whole time.  Then, this gloom, QIC woke up and was so sore that he almost called an Omaha to Q at the Levee.  But he didn’t….. he got out of the fartsack, got to the AO and led the PAX through a smokefest that clearly had QIC wishing he called an Omaha!  At every new level we come to, there will be pain, confusion, fatigue, discouragement, just as if we were starting all over again.  But just as we pushed through in the beginning, we need to continue to push through at every level, not accepting comfort and security as ok.  If we do, we plateau, we hit a ceiling, and so does our influence in the lives of others.

Prayers for Dirty Deeds and his situation, and for Woody to gain reconciliation in a relationship with certain family members.

MOLESKIN:

Slicnut was dripping slicnut profusely, Captain Obvious definitely ate his wheaties this gloom, Woody and Billy Blanks pushed hard while QIC tried to keep up. We ALL got better together!

ANNOUNCEMENTS:

New AO Tobey grand opening tomorrow.  The Annex will be moving shortly.