Morg Monday: Modified Murph

  • THE SCENE:
    • Warm-ish & wet-ish
  • F3 WELCOME & DISCLAIMER

  • WARM-O-RAMA:
    • 15x IC Goofballs
    • 10x IC Around the World Lunges
    • 15x IC Mountain Climbers
    • 20x OYO Penguin jumps
    • Indian Run to the Playground
  • THA-THANG:
    • We partitioned the workout into 20 14 rounds in 2-count cadence of
      • 5 pull-ups
      • 10 merkins
      • 15 air squats
      • 1/10 mile run (first back always went for the 6)
  • MARY:
    • 10x IC low country crab
    • 10x IC crunchy frog
    • 10x IC reverse crunches
  • COUNT-OFF & NAME-O-RAMA

    • 5 PAX (0 FNGs) + 1 Cujo for pre-BC ruck: Orange Julius, Bruce, Commie, BAM!, & Choker
    • 12 PAX (0 FNGs) for BC:  Orange Julius, Bruce, Woodpecker, Rosie, Wallbuilder, Commie, Carport, White Castle, Pirtle, Sleep Number, Choker, & Granola (QIC)
  • CIRCLE OF TRUST/BOM:
    • Most of my CoT was lifted from this site which selected excerpts from the “Biography” section of the Murph Foundation website (italics):In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.
      Murph

      1mile Run
      100 Pull-Ups
      200 Push-Ups
      300 Air Squats
      1 mile Run
      With a 20 lb Vest or Body ArmorThis workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription.

      Here’s an excerpt about what went down in Afghanistan in June 2005:

      On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

      A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

      Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire.  This deliberate and heroic act deprived him of cover and made him a target for the enemy.  While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.  Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

      As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

      On the ground and nearly out of ammunition, the four SEALs, continued to fight.  By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

      By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

  • MOLESKIN:
    • I’ve been wanting to participate in the Murph WOD for a while, but haven’t been able to coordinate a fitting occasion for it until now. As a soft, non-veteran civilian, I’m never really sure how to adequately or meaningfully convey my gratitude to the brave men and women who lay their lives down for the rest of us.In reading Lt. Michael Murphy’s story above, I was struck by how much it took to recover Luttrell. Mission first, men always. Again, without any service experience myself, and drawing from my understanding that there would be no Easter without Good Friday, I can only guess that behind every Veteran’s Day there is a Memorial Day.So, in addition to the honor and thanks rightly due our Veterans, I’d like to think that we should also stand side-by-side with our Veterans to engage their stories, remember their fallen friends and family,  and cherish our shared freedom.
    • In addition to the comic relief of Carport’s flying-squirrel ready-positioning, for pull-ups, he also helped us recognize and honor AOQ-extraordinaire, Sergeant First Class Thomas Wright (aka Choker) for his service.
    • Apparently, everyone was way more familiar with this story than I was. I did my best to memorize and convey as much of the biography as I could and the PAX patiently let me stumble through it.
    • Kotters to White Castle!!
    • Stoked to have Pirtle permanently join the Morg!
    • One day Rosie may show up for a whole workout. Showing up late is better than not showing up at all!
    • Prayers for Carport & Red Roofer.

ABSOLUTIONALLY

THE SCENE:  The Forest was the perfect temperature, a nice 53* with a slight drizzle.

F3 WELCOME & DISCLAIMER

Check! I had to do it twice, because Shoestring showed up late….since no one posted with him at AO The Barracks.

WARM-O-RAMA:
SSH-30, Hillbillies-15, Windmills- 15, Monkey Humpers- 30, and Wheel of Merkins for 2 minutes (30 seconds at each position).

THA-THANG:
Then, PAX hit a long mosey to the Levitt Shell, where PAX executed Elevens…again.  Along the way, PAX waited for the 6 by holding plank by the gateway sign, then holding Iron Crosses til All In at the bottom of the Shell.

The exercises were 2 is 1 Freddy Mercurys, and 8 count Absolutions. Between each exercise, PAX ran backwards up the hill in front of the Shell. (Good amount of groaning)

Due to time, YHC asked PAX to finish one round early, then PAX moseyed back to Old Forest Parking Lot. PAX Stopped under gateway arch and held plank (also completed 5 dry docks) while waiting for the 6.

MARY:
Once PAX were ALL IN, YHC called: BBSU-10, Flutter Kicks IC – 20, and American Hammers AMRAP for 15 seconds.

COUNT-OFF & NAME-O-RAMA
10 PAX (0 FNGs)

CIRCLE OF TRUST/BOM:
A follow up to a COT from 2 weeks ago. As I realize I need to be more encouraging and affirming to those in my life, I challenged others to affirm those in their life that either 1.) have been encouraging to them or 2.) may need the encouragement to continue to serve others or see their own gifts/skills.

MOLESKIN:
YHC had not realized how far away the Shell is from the OF Parking lot. Also, midway through the workout, YHC realized it was a bit ambitious to attempt all of these exercises in one 45 period. Handsy told YHC later that ambition makes a good workout.

ANNOUNCEMENTS:
Shoestring is still selling patches to raise money for Micah .

Dora 1, 2, 3…4…5? Scary stuff on 10/31.

THE SCENE: Slightly cool, but otherwise perfect weather for BC
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA: 

  • Mosey x 3 laps with back pedal and karaoke
  • Daisy Pickers x 10 IC (or Turd Pickers as suggested by the PAX of the Levee) with static hamstring stretch
  • Runner’s stretch
  • Child’s pose shoulder stretch with added lat stretch
  •  Hillbillies x 10 IC
  • LBAC x 20 (forward); 20 (reverse) IC
    THA-THANG:
    PAX assembled in pairs for Dora 1, 2, 3  (100 merkins, 200 squats, 300 4-count SSH). While your partner started Dora, the other would run a suicide drill in the OF parking lot then when the suicide was complete you flapjack.

At completion of Dora 1, 2, 3, QIC added “4th” exercise of 400 big boy situps. Each pair was responsible for 100 situps so the entire group goal was 400 with partners continuing to alternate and run suicides.

QIC added 5th exercise of sprints x 5 (down and back = 1)

MARY:
Integrated into Tha-Thang
COUNT-OFF & NAME-O-RAMA
8 PAX (no FNGs)
CIRCLE OF TRUST/BOM:
QIC read from Ephesians 2:1-7 and asked the PAX to meditate and think about the kindness of God and what that looks like to each of them.

As for you, you were dead in your transgressions and sins, in which you used to live when you followed the ways of this world and of the ruler of the kingdom of the air, the spirit who is now at work in those who are disobedient. All of us also lived among them at one time,gratifying the cravings of our flesh[a] and following its desires and thoughts. Like the rest, we were by nature deserving of wrath. But because of his great love for us, God, who is rich in mercy, made us alive with Christ even when we were dead in transgressions—it is by grace you have been saved. And God raised us up with Christ and seated us with him in the heavenly realms in Christ Jesus, in order that in the coming ages he might show the incomparable riches of his grace,expressed in his kindness to us in Christ Jesus.

Prayers: Handsy’s wife with him being out of town for work and being with the kids without his help for a number of days; Mirage and his wife are in the adoption process and would appreciate our ongoing prayers; Jailbait is asking for prayer on direction and guidance with his work future and a 2nd interview coming up with Believe Academy.

MOLESKIN:
The PAX of the OF never disappoint and put in work this AM.  Each HIM pushed himself and his partner to get better today and we all benefited from each others effort.  Jailbait is very fast when running sprints.  Doing Merkins after running suicides is hard.

ANNOUNCEMENTS:
Pirtle’s are moving and could use some help

“I…was…running!” -Forrest Gump (legendary marathoner)

THE SCENE: Fall morning that was warmer than expected
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:Little mosey around OF parking lot to get the juices flowing followed by some static and dynamic leg, back, and shoulder stretches.

THA-THANG:
Route above as planned by Park Bench… 6.20 miles at ENDEX

MARY:
None.
COUNT-OFF & NAME-O-RAMA
10 PAX (no FNGs)
CIRCLE OF TRUST/BOM:
NO specific COT; BOM with Prayer at ENDEX
MOLESKIN:
Goldilocks, Crayfish, and Mirage are fast.  Really impressed with the “slower” group increasing their distance from 4 miles to near 6 miles during the run.  Always benefit from being pushed by the HIM of the OF.
ANNOUNCEMENTS:
BC on Wed at 0530; Pirtles are moving and could use any help; Eli Grow 8k on Saturday

A LOOOOOOOOOOONG four corners, at the Mothership

THE SCENE: The 46 degree ruck temp turned into a pleasant 50 something that did not chill our lungs.

F3 WELCOME & DISCLAIMER:      Is anyone ever annoyed by having to turn off the bold and underline formatting when filing in this section?  Any suggestions on how to ‘disrupt’ the status quo and streamline?  (with all do respect to the HIM who created this)

Disclaimer given, along with the three F’s and the core principle.

WARM-O-RAMA:

SSH IC X 27, IW IC X 28, Daisy Picker IC X 27, Balls to the Wall at the Event Center for 30 seconds (right in the switch grass and mulch)

THA-THANG:

  • PAX organized into two equal groups (group 1 and group 2) for corner relay races.
  • Mosey over to the far corner of the parking lot and paired a 1 with a 2, a total of 5 pairs. Each pair went to a corner of the parking lot, the fifth pair stayed at the start with the first pair.  Thank you Pirtle for correctly pointing out that we needed this doubling up at the start so that no corner was left vacant once we got going.
  • PAX were given exercises to complete at each corner starting with Merkins, Squats, Burpees, and Carolina Dry Dock.  (C-Lo or Nature Boy kindly grabbed chalk and wrote these on the pavement during the circuit)
  • The relay race started with all PAX completing the exercise at their given corner followed by pair 1 sprinting all out to the next corner of the rectangular space.
  • Pair 2 took off when their group partner tagged them and when they had completed the given exercise at their station.
  • The relay race proceeded until Pair 1 had gone all around the ‘world’ and was back at the startex.
  • No break was taken but Round 2 began continuously while increasing the exercise rep count to two at each corner.
  • Round 3-5 proceeded in like manner, increasing rep count up to 5.
  • Winning team took a victory lap at a conversational pace while losing team performed burpees as prescribed by the winners until all in.
  • Next exercise was a partner rope pull;  Paired PAX got on their six facing one another with GR 12 long rope on the ground in between.  Feet splayed in front and braced upon your partners soles in a diamond shape.  Facing one another each PAX picked up a section of rope and while one pulled the other provided continuous tension.  Once fully extended as in a row exercise, the other partner pulled while the opposite partner extended.  This provided continuous tension throughout the pulling and extending process.  Good work on the forearms, shoulders, and back.
  • Next exercise was a dealers choice rope pull;  PAX assembled around one end of the fully extended GR 12 rope, the other end being affixed to the Q’s weighted ruck sack.  One PAX called out an AMRAP exercise for the others while he sat and pulled in the rope dragging the weighted ruck sack as fast as he could.  Once in, the group moseyed back to the opposite end of the area while the PAX who began grabbed the loose end and moseyed back with the group.
  • The circuit was complete when everyone had taken a turn at the rope pull and called out an AMRAP exercise.  Exercises included (turkey sit up, burpees, merkins, lunges, LBCs, BBCs, . . . etc.)

MARY:
American Hammer IC x 25, LBCs IC x 25, Pickle Pavement Pounders IC x 15, J-Lo’s IC x 15, Orange Julius chose and led Dead Cockroach IC x 20

COUNT-OFF & NAME-O-RAMA
11 PAX (1 FNG, Plan B), C-Lo, Teacher’s Pet, Orange Julius, Pops, Nature Boy, Halpert, Tomb Raider, Grimace, Pirtle, Harbaugh

CIRCLE OF TRUST/BOM:
Disruption of the status quo, specifically to men who are currently casualties. How can we be a disrupter?  How can we invest and invite into becoming HIMs?

I had questions but very little answers.  Case in point, I had invited 61 men to this workout, one came.  Many of these men I have known and gone through tough times with, done hard things with.  However, many of them are casualties now.  I encouraged the PAX to help break the kinetic energy that binds other men and induce movement toward advantage.

MOLESKIN:
The PAX present during this workout reminded me why I really enjoy F3, especially the 2nd F.  Here, I was floundering the Q, in my own estimation.  However, the PAX didn’t blink, didn’t take it easy but came around me and led.  The four corner exercise ended up more of an all out sprint workout than what I had envisioned, yet we stuck with it and pushed each other hard.  I loved the attitude of the men who just kept going with a smile on their face and not a complaint to be heard.

Next time, shorten the sprints and increase the rep count starting at 5 working up to 10 then back down to 5.  Time it so that the relay team running hits the next corner as the awaiting pair is finishing up the prescribed exercise.  Continuous movement is the objective.

*If you want to win a relay race, have Orange Julius on your team!!  The man can sprint!  Even when he’s nearly lapped the other team.  I could tell his hamstring was hurting him but he always smiled and nodded when I would ask, never a disparaging word.

ANNOUNCEMENTS:
Next Saturday, November 3rd their are three opportunities: Eli Grow ruck/race register and attend or as a spirit runner, assist Memphis Athletic Ministries (MAM) by administering the physical fitness test to students, or help Pirtle and family move their household.

Prayers for my wife, dealing with a leg infection (much better today) and Hadley, a four year old who suffered a seizure and brain damage recently.

B.O.M.B.S. Mile with the OFers

THE SCENE: mid to upper 40s; brisk, but a little mosey warms the soul quickly
F3 WELCOME & DISCLAIMER Pax were welcomed & disclaimed
WARM-O-RAMA:

  • SSH IC x 29
  • Daisy Pickers IC x 29
  • Windmills IC x 29
  • SSH IC x 29

THA-THANG:

BOMBS MILE, Each Quarter Mile: 

  • 5 burpees IC
  • 10 overhead claps IC
  • 15 merkins OYO
  • 20 big boy sit-ups OYO
  • 25 squats OYO

For final round we doubled reps on B.O.M.B.:

  • 10 burpees IC
  • 20 overhead claps IC
  • 30 merkins OYO
  • 40 big boy sit-ups OYO

For Squats, “Flowers” by Moby for some Sally Squat Action that Nick Cage would love.

MARY:

  • LOLS IC x 10 each leg for “L’s & O’s”
  • Dealer’s Choice: Four Eyes for Dying Cockroaches IC x 20

COUNT-OFF & NAME-O-RAMA
17 (1 FNG – Choo Choo)

CIRCLE OF TRUST/BOM:

In spirit of Crayfish’s Glory Sightings, YHC started out sharing about a recent win in communication/conflict management with his M where YHC has grown in focusing on care and M’s needs over initial inclinations and personal frustrations for difference of needs. Other PAX shared about family relationships and wins that they’ve seen in handling or responding to situations differently than they would’ve imagined.

MOLESKIN:

It’s fun to call on exercises like Bringing Sally Up or LOLs that cause PAX to groan and grumble. Groaning & Grumbling=they know it’s good for them 🙂

ANNOUNCEMENTS:

  • Running workout tomorrow at OF
  • November 3rd
    • Eli Grow 8k in Tullahoma
    • MAM Volunteers needed for APFT
    • Volunteer movers needed for Pirtle’s family (ask for details through Slack)

Fall ’18 APFT at the Barracks

THE SCENE: 56*, constant drizzle

F3 WELCOME & DISCLAIMER: Done

WARM-O-RAMA:
Just a little warm-up before APFT – SSH x20, tempo merkins x6, LBC x10, arm circles front and back

THA-THANG:
The PAX did the Army Physical Fitness test today, with YHC handling clipboard duties. The event consists of 2 minutes AMRAP sit-ups, 2 minutes AMRAP push-ups, and a timed 2 mile run. 

CLICK HERE for today’s results. Make sure you’re looking at the Fall18 Scores tab.

After the run, the PAX were instructed to start working through a deck of cards. Instead, they just stood around huffing and puffing ¯\_(ツ)_/¯

COUNT-OFF & NAME-O-RAMA
12 PAX, 1 clipboard Q, no FNGs

CIRCLE OF TRUST/BOM:
We can tend to think of pornography as a victimless sin. We probably know we’re hurting ourselves in some way, and we may recognize that we’re hurting the people in the industry by supporting it, but we may not fully appreciate how we hurt our wives through this indulgence. YHC was struck by the candor in this article recently.

The author points out how, in the Bible, Nathan showed King David very clearly the effect his sin had on others before David truly appreciated the magnitude of what he’d done (slept with and impregnated another man’s wife then had that man killed to cover it up). The author then points to three levels of destruction caused by a husband’s use of pornography – 1) the pornography itself, 2) deception, and 3) abuse. The whole thing is worth a read, YHC quoted the following:

Level 1: Pornography itself.

Too often this is viewed as merely a shameful habit and not the serious breach of covenant that it is. I cannot give a detailed theology of sex here, but I will summarize by saying that sex is designed by God to function uniquely as the physical, literal culmination of the one-flesh union of the husband and wife, and as such is in multiple ways a picture of the gospel itself, as union with Christ (1 Cor. 6:12-20; Eph. 5:25-32).

Sex is designed to express the permanent, exclusively faithful, self-sacrificial love that characterizes our Savior’s love for us. When a man takes what is supposed to express his highest, most profound love and commitment to his wife, and repeatedly focuses it on other women’s bodies, it becomes an anti-gospel message to his wife:

“I am not yours forever, but belong to whatever turns me on for a while; I have not set you apart as the object of my affection, in fact you don’t compare all that well to the hundreds of women I look at; I am not giving myself to you to love you, nurture you, and cherish you, because all I want is for you or anybody who is available to meet my needs and desires on my terms.”

Pornography in a marriage makes a wife feel unloved, insecure, and worthless. An addiction to pornography, if we use that word, is not merely something a husband struggles with— it represents serious mistreatment of a wife.

…This is how hurtful pornography, and all that comes with it, can be to a wife. If you, like David, are hearing, “You are the man,” as you read any of these levels of hurt, then remember also that Nathan’s rebuke was the instrument of God’s grace to David. Restoration of worship, love, and joy is offered to you, but it begins with a clear view of the hurt you have done.

Read the whole thing.

Harvest USA is a great resource for people fighting or affected by sexual sin. Check it out, and find a group of men who will walk with you.

MOLESKIN:
YHC was really impressed with the PAX encouraging each other near the end of the running segment. Tomb Raider and Handsy each went back to run part of the last lap with a couple guys. Miraculously, we all finished at 0614. 

ANNOUNCEMENTS:
Q Source lunch every Friday at East Memphis Whole Foods. 

Old Forest Exercising

THE SCENE: Morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Imperials walkers, Hillbillies, Arm Circles, Crunches
THA-THANG:
Ran the long way to the Shell. Partnered up. One partner ran loop around the grassy area while the other did side straddle hops. Switched. Goal was 500 SSHs. Didn’t finish. Ran back to parking lot.

MARY:
No time for Mary

COUNT-OFF & NAME-O-RAMA

8 pax

CIRCLE OF TRUST/BOM:
What happens when we don’t get the answer we want to our prayers? What happens when life doesn’t work out?

Who’s on Q?

THE SCENE:

A chilly 39 degrees

We had large numbers of PAX show up to post this morning. Maybe because it was YHC’s first time back at OF in 3 weeks (probably not) or maybe (more likely) because they all saw that this mysterious “Oz” OG OF-er was going to be on Q. Nobody really knows… So what actually happened?

Oz showed up, I introduced myself and asked if he was good to go or if he needed anything from any of us. He seemed a little confused. After a little more dialogue it was clear that there had been a breakdown in communication. Oz was showing up to join us for an exercise at his old stomping grounds, NOT to Q. The pre-blast had been updated, there was dialogue about the change in schedule in Slack, but clearly there was a breakdown somewhere and Oz was under the impression that he was not on Q. Oh well…we just rolled with it! Oz said he was happy to help, so I asked him to lead us in warmorama to give YHC a moment to plan a workout.

F3 WELCOME & DISCLAIMER

Did it part way through warm-o-rama and then again before the actual workout.

WARM-O-RAMA:

Oz led the following (which was borderline an actual exercise, and not just warmorama):

  • SSH (IC) – 25
  • Squats (IC) – 15
  • Windmill (IC) – 15
  • IW (IC) – 15
  • Burpee ladder – all PAX line up against parking lot island curb. Perform 1 burpee then bear crawl across parking lot to gazebo side of parking lot and back. Perform 2 burpees, bear crawl across and back. At this point, the PAX weren’t sure if this was still warmorama or if Oz had decided to move on into an actual exercise. Oz planned on getting to 10 but at 5 decided to cut it short to give time for the rest of the workout. We were over 10 minutes in at this point…

YHC took it from here and recycled a workout we did back in August.

THA-THANG:

Burpee fest
For each round, do the following in succession:
  • 1 burpee, 5 Merkins
  • 2 burpees, 5 Merkins
  • 3 burpees, 5 Merkins
  • 4 burpees, 5 Merkins
  • 5 burpees, 5 Merkins
Hold squat until all in. Then proceed to next round of burpee + merkin variation…
  • Round 1: burpees + Merkins
  • Round 2: one leg burpees (left leg) + left hand on curb Merkins
  • Round 3: one leg burpees (right leg) + right hand on curb Merkins
    *Short mosey to picnic tables / benches to the north of the parking lot for rounds 4 and 5*
  • Round 4: burpos + derkins (using concrete picnic table benches)
  • Round 5: burpee box jumps + incline Merkins (using concrete picnic table benches)

Once we finished all 5 rounds, we did the following:

  • Bear crawl from the picnic tables through grass back to parking lot.
  • Once at parking lot, lunge walk back to flags.
  • Once at flags, circle up and hold high plank.
  • Raise right arm in the air.
  • Bring arm back down and perform 5 merkins
  • Raise left arm in the air.
  • Bring arm back down and perform 5 merkins
  • Hold high plank
  • Raise Right foot in the air and hold
  • Back to high plank
  • Raise left foot in the air and hold
  • Back to plank

At this point YHC turned it over to Bottomless to finish us out with 5 minutes of Mary…

MARY:

  • LBC’s (IC) – 26
  • LOL’s (right side, then left) – 10 of each (L, O counter clockwise, O clockwise) on each leg
  • Pickle Pounders (IC) – 16

COUNT-OFF & NAME-O-RAMA

26 (No FNG’s) – Pirtle, Chioccetti, Soybean, Old Man Hitch, Shoestring, Bottomless, Oz, Doc Hollywood, Jail Bait, One and Done, Dewey, Crayfish, Park Bench, TLC, Huggies, Combination, Mirage, ISS, Mighty Joe Young, Sir Mix-a-lot, Carmen Sandiego, Teacher’s Pet, Silver, MIB, Goldilocks, Handsy (QIC)

CIRCLE OF TRUST/BOM:

The importance of thankfulness – YHC spent the last 3 weeks traveling with my family and decided to journal each day (basically write down everything we did that day at the end of the day…including fun stuff, funny stuff, hard stuff…all of it). The more I did that, I realized how it helped me to be more grateful in the present moment. It helped me have a sense of all the good things that I’ve experienced so as not to get so hung up on the things that didn’t go well. And that, in turn, gave me greater patience with those around me (mainly my wife and kids), especially if things weren’t going exactly as I had hoped or planned. I encouraged the PAX to consider regularly journaling if they don’t already for the purpose of increasing thankfulness and patience in the present.

We prayed for Moth Balls and his new marriage and for Teacher’s Pet to get well soon (been not feeling well for a few weeks now)

MOLESKIN:

It was definitely a rocky start to my first time back as AOQ after being out for 3 weeks. It was a good reminder of the importance of not just showing up for a workout, but the need for all of us (especially AOQ’s) to be ready for the unexpected and step up to led when and if necessary. Fortunately, I was surround by a solid group of HIM who rolled with it and stepped up to lead and encourage all the PAX. Several guys were jumping in to help other PAX finish their sets of burpees together. It was awesome. And great to be back…I had really missed all 3 F’s the past few weeks – thankful to be back in the gloom with my brothers.

ANNOUNCEMENTS:
APFT is this Friday at the Barracks. For more info on that or other announcements, look at the PREBLAST for the week.

Back to Back

THE SCENE:  Slightly chilly 46 degrees

F3 WELCOME & DISCLAIMER: YHC had to do the disclaimer 3 FREAKIN TIMES because people were late.  Believe me, disclaimer was not missed!!

WARM-O-RAMA:
Daisy Pickers IC x20 (Sir Mix-A-Lot complained about too many Daisy Pickers… WEAK!)
Lap around the track doing Power skips on the straight aways.
SSH IC x20
IW IC x20

THA-THANG:
1 Mile Burpee Indian Run: Pax divided into 2 lines and the last two of each line would drop down for 3 burpees and run to the front of their corresponding line while the next pax dropped to do 3 burpees.

1 Mile run around the track with running backwards the last 100m of each lap.
Mosey to the Tower of Terror.

Tower Suicides: Pax ran to the second level of the parking garage, then back down to the first. Back up to the third level, then back down to the first.  Suicide took the remainder of the time.

MARY:
None of that weak stuff.  We came to RUN.

COUNT-OFF & NAME-O-RAMA
15 PAX

CIRCLE OF TRUST/BOM:
After the trip to Puerto Rico, the overwhelming thing I learned was Jesus is enough.  I dont need another house, or a nice house, another car or any other THING.  Jesus is enough.  Don’t forget that these things will all go away one day and all that will be left is Jesus.  Dont trade Jesus away for these things.  Let Jesus be your all.

MOLESKIN:
MIB hurt his knee but didnt go home!  He pushed through like a real HIM and continued to be a part of the workout.  Even when sitting down, he continued to stretch and do work!  TCLAPS to MIB!  Today was day 2 of a back to back Q for YHC and I am smoked.  Both days we ran over 3 miles while doing work.  Proud of the two men who were with me both days.  Shout out to Bookworm and Park Bench!

ANNOUNCEMENTS:
Buy a Fight for Micah patch from YHC for $15 to support St. Jude and show Micah how much we love that lil dude!