A Little Mosey Up Turd Mountain

THE SCENE:
Clear skies, full hearts; can’t lose.  Perfect day for a workout!  The parking lot  was even cleanish; there wasn’t a hypodermic needle or a dead body anywhere in sight.  TCLAPS to the Spiritual Patriot!

F3 WELCOME & DISCLAIMER
Given to standard for the 2 FNGs present.  Additional substandard disclaimers were given to Meter Maid and a few others doing Meter Maid impressions.  They do not get fruit cup.

WARM-O-RAMA:

10 Burpees OYO… UNLESS someone can tell the FNGs the F3 mission.  Speedy did, so we did 20 SSH IC.
10 Burpees OYO… UNLESS someone can tell the FNGs the 1st Core Principle.  Captain Obvious did, so we did 15 Windmills IC.
10 Burpees OYO… UNLESS someone can tell the FNGs the 2nd Core Principle.  Slots did, so we did 15 Imperial Walkers IC.
10 Burpees OYO… UNLESS someone can tell the FNGs the 3rd Core Principle.  Bailout did, so we did 15 Daisy Pickers IC.
10 Burpees OYO… UNLESS someone can tell the FNGs the 4th Core Principle.  Soybean did, so we did 15 Hillbillies IC.
10 Burpees OYO… UNLESS someone can tell the FNGs the 5th Core Principle.  Rabbit did, so we did 10 Arm Circles Forward IC.
10 Burpees OYO… UNLESS someone can tell the FNGs the F3 Credo.  Nature Boy did, so we did 10 Arm Circles Reverse IC.

*NOTE:  It’s possible likely that I’m completely wrong about which person answered each question.

THA-THANG:
Slow mosey around the 1-mile path.  10 cones were set out evenlyish with one or more of the exercises listed below taped to them.  PAX were instructed to stop at each cone and hold plank until the Six arrived.  The group would then perform the exercises and mosey to the next cone.  The first cone had the first exercise.  The second had the first two exercises, etc.; the last cone had all 10 exercises.

5 burpees
10 merkins
15 BBS
20 LBC
25 Squats
30 Carolina Dry Docks
35 Alternating Shoulder Taps
40 SSH
45 Overhead Claps
50 Mountain Climbers

We were halfway through with the 9th cone when I realized we only had 4 minutes remaining.  We Omaha’d and moseyed to the last cone, picked it up and returned to the Shovel Flag where PAX were instructed to complete as much of the last cone as possible before time expired.

Totals (if all cones had been completed):  50 burpees, 90 merkins, 120 BBS, 140 LBC, 150 squats, 150 CDD, 140 shoulder taps, 120 SSH, 90 overhead claps, 50 mountain climbers

MARY:
Throughout.

COUNT-OFF & NAME-O-RAMA
20:  Bailout, Captain Obvious, Choker (QIC), Gomer, Greenpeace (FNG), Grimace, Gun Show, Kneepad (FNG), Laettner, Meter Maid, Nature Boy, Passport, Photoshop, Pops, Rabbit, Slots, Snowman, Sonic, Soybean, Speedy

CIRCLE OF TRUST/BOM:
Yesterday’s APFT CoT was about how we are not competing against each other in that event, but against our own previous scores.  I was thinking about that last night, and how it applies a little differently to regular workouts.  We do compete against each other during regular workouts but hopefully in a good way.  Competition pushes us to do more than we would do on our own.  But we have to be careful not to make the mistake of letting it be *all* about the competition.  If you rush to finish a set of burpees faster than your buddy but your form suffers as a result, you’re missing the point.  The point is to Accelerate our fitness; bad form or rushed/lax reps for the sake of a number do not do you any good.

Embrace the positive aspects of friendly competition but guard yourself against letting the negative aspects take over.

MOLESKIN:
Completing all 10 cones will require a shorter Warm-O-Rama.
The Annex Turd is back!  RIP Levee Fridays.

FNG Naming Logic:
Greenpeace:  works for an oil company
Kneepad:  admitted to enjoying playing volleyball

ANNOUNCEMENTS:
There probably should have been some.

Team work makes the dream work

5/3/19

THE SCENE: cool crisp mid 50’s
F3 WELCOME & DISCLAIMER    

All PAX were warned!
WARM-O-RAMA:

20x SSH, 20 Merkins, 20 squats,  stretch on your own.

Short mosey to the library and back( 1/4 mile)
THA-THANG:
Pax were divided up into teams of 2 and one team of 3

station 1: 30 tire flips as a team       station 2: 60 slam balls at 35lbs     station 3: 60 pull ups on the monkey bars    station 4: 60 cmu thrusters    station 5: 60 smu swings

each team performed the reps required then ran 400m around the parking lot to the next station.  each team made it around the horn once

the second round the reps at each station decreased by half( time was running out) and between each station pax bear crawled 50 yards across the lot to the next station.  

 

MARY:
Rabbit’s choice: oh yeah’s!!!!  all pax avoided eye contact during the exercise.  
COUNT-OFF & NAME-O-RAMA
11, Speedy, Chucky Chz, Big Mac, Rabbit, Tomb Raider, Tremor, gun show, Gomer, Steve-O, Bosom, Barney-Q
CIRCLE OF TRUST/BOM:
Barney spoke on Matthew 6:33 ” But seek first His kingdom and his righteousness, and all these things will be given to you as well.”
MOLESKIN:
Jesus plainly teaches in this text not to worry but we all still do it.  Why? Do we think God can’t handle what we are facing?  Worry plagues us all but the more time we spend in God’s presence and in His word the less worry bothers us.  I believe that when we seek the Lord’s presence then the things of this world have no impact on us.   Jesus taught in this scripture that the birds of the air are fed and they don’t have to worry.  God knows each and every one of our needs but we have to realize He knows our needs and to not worry about how they’ll get met.  

Pax were encouraged to seek God daily to combat worry.   
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Next exercise is the Pickle Relish

THE SCENE: COLD!  IDK what it was, mane. It was 62 whole degrees out there but for some reason errone was cold. YHC arrived in time for some one on one chat with one of his fav guys, The Streak.

F3 WELCOME & DISCLAIMER

Hill Yis.

WARM-O-RAMA:
Just some Quick feet/High Knees and some Side shuffle TTD to get the blood flowing.

THA-THANG:
An attempt at a Halpert inspired Jack Webb Mile. The following exercise sets were done to a Jack Webb count (1/4, 2/8, 3/12, 4/16…. 10/40) with a mosey between each set.

  • Merkins/OH Press (👈 standard JW)
  • 1/4 mile mosey
  • BBSU/Mountain Climbers
  • 1/4 mile mosey
  • Fluter Kicks/Pickle Pounders

Limited time left so YHC called an audible on the last two sets and we ran the long way back to STARTEX. (Gus 😉) Arrived just in time for COT.

MARY:
Nah, man. WHATEVAH!

COUNT-OFF & NAME-O-RAMA
Orange Julius, Crevasse, Mr. Wonderfull, The Streak, Sleep Number, Miracle Ear, Woodpecker, Topanga, Rabbit, Soulja Boy (QIC)

CIRCLE OF TRUST/BOM:
Words of wisdom from respected mentor of YHC, “Pride without humility is nothing but arrogance.” Both qualities are important when leading others. Take pride in what you do and in the way you lead and influence others but remember that the success of a good leader is carried on the backs of those he leads. This should lead to humility and gratefulness.

MOLESKIN:
The Streak renamed “pickle pounders” to “pickle relish”. YHC believes this was due to the horrible effect said exercise was having on his body. As usual, no eye contact was made with the ground or other PAX.

Heads up: Morglians will openly mock you for executing COT, COR/NOR out of order. make sure you get that down pat before you next Morg Q.

Sleep Number may have been the owner of the creeper van.

ANNOUNCEMENTS:
Weren’t none.

Sweet Taste of Revenge – KotB @ THE LEVEE

THE SCENE:  King of the Bluff worthy

F3 WELCOME & DISCLAIMER:  Full F3 mission, principles, and disclaimer proclaimed and disclaimed for the 9 FNGs in the gloom

WARM-O-RAMA:

SSH x25 IC

Daisy Pickers x10 IC

Imperial Walkers x10 IC

THA-THANG:

Mosey down to the lights for Route 66.  Along the road of 11 light poles, the men perform Q called exercise to the count of the # of the pole along the 11 light pole route.  

  • Merkins
  • Squats
  • Big Boy Sit-ups
  • Dips
  • Mountain climbers
  • Jump lunges

MARY:

15 reps of dealers choice until time.

Halpert – American Hammers x20 IC

Cheesesteak – ABCs

Corky – Hello Dolly’s x20 IC

Woody – Pickle Pounders x15 IC, TIME!

COUNT-OFF & NAME-O-RAMA

47 PAX (9 FNGs):  Hello Kitty, Cheesesteak, Triple H, Coach Pitch, Motel 6, Barney, Scratch, Woody, Kudzu, Pablo, Krylon, Fishnets, Rainout, Snowman, Rainbow Warrior, Watchita, Meter Maid, Nature Boy, Leaf Blower, Rabbit, Corky, Scrumbar, Lancelot, Captain Obvious, Vector, Pronto Pup, Dial up, Murse, O Positive, Rocket Launcher, Slicnut, Slots, Woodwinds, Coach K, Mantooth, Black Diamond, Setter, Anklet, Sully, Webelo, 3PL, Roots, Stuft Crust, Frank the Tank, Halpert on Q

CIRCLE OF TRUST/BOM:

Be intentional with your time with loved ones, put the phones away and capture the expressions on faces, the memories that make up life.  Don’t miss them checking email or social media.

MOLESKIN:

Since taking over as AOQ of THE LEVEE, I’ve been humbled to lead such an awesome group of men.  There’s a lot of energy and enthusiasm with the PAX right now.  New AOQ FNG Challenge – If the PAX bring more FNGs than YHC each week, I will do 10 burpees on Friday morning for each FNG brought by the PAX after COT.  

ANNOUNCEMENTS:

5/9 – Army Physical Fitness Test – APFT

Back and Block work

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

SSH -50 IC, Slow DP – 15 IC, Arm Circles -15 IC, Shoulder Presses – 15 IC, Lateral Raises -15 IC

THA-THANG:

Block, Bags, and Metal Tubes

  • Strait leg lifts -15 IC
  • Curls – 15 IC
  • Bent over rows – 15 IC
  • Mosey the length of the parking lot
  • Shoulder press – 15 IC
  • Strait leg lifts – 15 IC
  • Curls – 15 IC
  • R&R several times
  • Vacuum cleaners with 5 Merkins x 6 lines up and back
  • R&R above lifting movements with CMU or bag or tube
  • Squat jumps x5 reps and lunge between lines x6 up and back
  • Pull-up holds for 15 seconds x 6 reps

Circle of Pain

  • Bear crawl around the circle of PAX while one PAX did one arm rows with metal tube
  • R&R above lifting movements with CMU or bag or tube

MARY:
Flutter kicks – 20 IC, BBS – 10 IC
COUNT-OFF & NAME-O-RAMA
Nine PAX, (1 FNG – Toucan), Zima, Rabbit, Bob Ross, Rage Quit, Nature Boy, Ice Cube, Fugitive, Bobsled
CIRCLE OF TRUST/BOM:
Don’t get complacent and lazy! Do what needs to be done. Prayers for Rabbit and Micah.
MOLESKIN:
Great work this morning! Toucan did an awesome job and will hopefully be a regular. Bob Ross can bear crawl faster than any PAX out there! Thank you Zima for the Nitro. I was ready to post again once the caffeine set in.
ANNOUNCEMENTS:
Brew Ruck

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.

Q Coup at The Levee

THE SCENE:
A couple of weeks ago, Captain Obvious asked me if I’d be willing to Q a BEASTWEEK workout on 4/15.  I declined (more on that in the COT).  Last week, he reached out again, saying that his scheduled Q had fallen through and asked if I’d reconsider.  This time I agreed.

I wanted to use the softball field for The Thang, but was afraid the recent monsoon would have made that less than ideal.  So I arrived early to do a little recon.  The field was a swampy mess.  I was afraid I’d lose a Brooks in the mud, and didn’t want to risk having to violate the new F3/Brooks licensing agreement, so I got out my cones and blocked off an area of the parking lot.

A few minutes later, CO and Cheesesteak both rolled up through the cones area, and exited their vehicles looking slightly confused.  Turns out the Q reschedule had been for Wednesday, and Cheesesteak was supposed to be taking the helm today.  Because my cones and I had squatting rights, my Q d’etat was successful.

F3 WELCOME & DISCLAIMER
Once for the main group, then again for Meter Maid (obviously).

WARM-O-RAMA:

PAX were advised that the WoR would be 7 exercises, each of which would consist of 10 burpees OYO.  However, they would have the opportunity to replace these with regular warmups by answering a series of F3 trivia questions.

Question 1:  What is the mission of F3?  Cheesesteak attempted to answer incorrectly so that we could do burpees, but was bitterly disappointed when Captain Obvious stepped in and saved the PAX with a correct answer.  Reward: SSH x20 IC.  I assured Pastor Cheese that burpees would be made available to him later in the workout.

Questions 2-6: What are the 5 core principles of F3?  Rewards:
Daisy Pickers x15 IC
Imperial Walkers x15 IC
Windmills x15 IC
Hillbillies x15 IC
Little Arm Circles Forward x10 IC

Question 7: What is the F3 Credo?  Reward: Little Arm Circles Reverse x10 IC

THA-THANG:
Part 1:  Bearway to Heaven: A Bear Crawl suicide of seven increasing lengths with decreasing burpees at the end of each length.  7 cones were laid out at parking space width.  PAX were instructed to bear crawl to the first cone and back, then perform 7 burpees.  Rinse and repeat, adding a cone and subtracting a burpee each time.  Attempt to complete the circuit before the end of “Stairway to Heaven”.

Part 2:  Suicide BOMBS.  Partner up.  P1 works on assigned exercise counts listed below while P2 runs a 3-cone suicide, doing 1 rep of that exercise at the 1st cone, 2 reps at the 2nd, and 3 reps at the 3rd.  Rinse and repeat until all reps are complete.

Exercises:
Burpees x50
Overhead Claps x100
Merkins x150
Big Boy Situps x200
Squats x250

MARY:
Flutter Kicks x50 IC

COUNT-OFF & NAME-O-RAMA
13 PAX:  Anklet, Captain Obvious, Chastain, Cheesesteak, Choker (QIC), Dial-Up, Escobar/Slicnut/Escobar, Kudzu, Meter Maid, Moneybags, Rabbit, Rocket Launcher, S-Cargo

CIRCLE OF TRUST/BOM:
When CO first asked me to Q a BEASTWEEK workout, I declined because I didn’t feel like I was up to that task.  I looked at the list of guys that had Qd prior BEASTWEEKs:  Slots, Nature Boy, Shoestring, Granola, and Tomb Raider.  (Plus one other guy who apparently couldn’t be bothered to write his backblast, so I have no idea who that was.  I’m sure he was a beast, though).  I’m not in the same league as those guys physically.  And I’ve been way off the rails with my #Queen for a long time now.

But all that night I thought about it.  I realized I was a Sad Clown reaction, not a HIM thinking.  I told CO I had come to my senses and would take the slot if he’d have me, but it had already been filled.  I resolved to use the upcoming Biggest Loser challenge to help myself #GETRIGHT, and wouldn’t decline an opportunity like that if it presented itself again.  When CO reached out last week asking for a fill-in, I jumped at the chance.

BEASTWEEK is not about being the strongest PAX or the fastest PAX.  It’s about setting the bar higher than you think you can clear, and then pushing yourself to clear it.  The only way to fail a challenge like that is to not attempt it or to stop trying.  Do hard things.  Don’t stop trying.

MOLESKIN:
Never complain that I’m not giving you enough burpees.

ANNOUNCEMENTS:
Biggest Loser challenge starts today.  Check #pound-for-pound channel on Slack for more details.

BEARly Alive

THE SCENE: A cool and crisp 54 degrees with a early sunrise beckoning us.
F3 WELCOME & DISCLAIMER

welcomed and disclaimed.
WARM-O-RAMA:

•15 Daisy Pickers IC.

•20 SSH IC.

•15 Hello Dollies IC.

•10 nine count flutter kicks.
THA-THANG:
•Off in the distance sat a pair of cones, 100 meters to be exact but you couldn’t tell, darkness held it’s shroud over us in the early stages of THA-THANG.

•Today’s objective: Bear Crawl the 100 meters a grand total of 16 times, for a mile.

•Execution: Bear Crawl to the cones and back. Every two hundred meters the PAX had to do 5 eight count flutter kicks for their “break” in between “laps.”

•Results: the PAX completed 4-6 laps depending on the person. Except Granola. He did five laps. With a ruck on. Further convincing me that he isn’t as human as His shirtlessness would make you believe.

MARY:
Who is this MARY you speak of?
COUNT-OFF & NAME-O-RAMA
8 PAX joined in what the Morg had to offer today. Below are the names of the HIMs.

Mr. Wonderful, Orange Julias, The Streak, Rabbit, Big Mac, Rosetta Stone, Granola and Commie.
CIRCLE OF TRUST/BOM:
Here is a excerpt from the book

The Travelers Gift by Andy Andrews. This is from pages 165 and 166.

”THE SEVENTH DECISION FOR SUCCESS

I will persist without exception.

Knowing that I have already made changes in my life that will last forever, today I insert the final piece of the puzzle. I possess the greatest power ever bestowed upon mankind, the power of choice. Today, I choose to persist without exception. No longer will I live in a dimension of distraction, my focus blown hither and yon like a leaf on a blustery day. I know the outcome I desire. I hold fast to my dreams. I stay the course. I do not quit.

I will persist without exception. I will continue despite exhaustion.

I acknowledge that most people quit when exhaustion sets in. I am not “most people.” I am stronger than most people. Average people accept exhaustion as a matter of course. I do not. Average people compare themselves with other people. That is why they are average. I compare myself to my potential. I am not average. I see exhaustion as a precursor to victory.

How long must a child try to walk before he actually does so? Do I not have more strength than a child? More understanding? How long must I work to succeed before I actually do so? A child would never ask the question, for the answer does not matter. By persisting without exception, my outcome—my success—is assured. I will persist without exception. I focus on results.”

Proverbs 16:32

”He who is slow to anger is better than the mighty, and he who rules his spirit than he who takes a city.”

he who works on the mind, who constantly persists towards betterment, starting with himself is the one who sets the bar. You can’t get better in any arena without persistence. So today I just want to challenge y’all to persist in your endeavor, to better yourself in your arena. He who rules himself is better than he who takes a city.

MOLESKIN:
The Morg, delivers high octane HIMs, look at Granola for example, and OJ.
ANNOUNCEMENTS:
Go to Rabbits Q at the Mothership tomorrow. Go forth!

Bingo Hall Fun

THE SCENE: Nice weather

F3 WELCOME & DISCLAIMER

Yes


WARM-O-RAMA:

50 SSH

200 LBCs

Daisy Pickers

Windmill

THA-THANG:
1 Mile around the track

  • Run 1/4th
    • Merkins 
    • Squats
    • First PAX member to finish will choose an exercise of 30 reps. Bookworm picked merkins.
    • Hold a plank while we count to 50 counterama-like.
  • Run 1/4th
    • Carolina dry ducks
    • Jumping lounges
    • First PAX member to finish will choose an exercise of 30 reps. Squeegee picked flutter kicks.
    • Hold a plank while we count to 70 counterama-like.
  • Run 1/4th 
    • 200 yard (approx) bear crawl.
    • First PAX member to finish will choose an exercise of 20 reps. Shoestring picked burpees.
  • Run 1/4th 
    • 100 dips

MARY:
LBCs for 3 min or so (time remaining).

COUNT-OFF & NAME-O-RAMA
8 PAX (1FNG – Chronicles) 

Chronicles, Rabbit, Bookworm, Bailout, Toms, Squuegee, Shoestring, Judah (Q).

CIRCLE OF TRUST/BOM:
Shared I have learned hard topics such as racism, immigration, homosexuality are indeed hard topics. We can’t be cold towards them and we need to approach them in a deeply way loving our neighbor as we were sent to do. 


MOLESKIN:
Squeegee is a freaking monster. T-Claps to Chronicles for sticking with the PAX, dressed well for the occasion 🙂 

ANNOUNCEMENTS:
Brewruck

Simple Stuff

THE SCENE: 57 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Slow DP- 15 IC,  Forward Arm Circles-15 IC, Deep Squats-15 IC

Mosey to big parking lot by the football field
THA-THANG:
SIMPLE stuff

PAX will perform each exercise and then run to a safety cone and back

  • S – SSH-25 OYO
  • I – Imperial Walker-25 OYO
  • M – Merkins-25 OYO
  • P – Pickle Pounders-25 OYO
  • E – Elevens, 10-Burpess to 1-Squat

Mosey to curb for the following Merkin counter clockwise work

Irkins-5, rotate to left for hi-low merkins-5, rotate to left for Dirkins-5, rotate to left for hi-low merkins-5, rotate back to high plank on curb.

Mosey back to start with sprints between 4 light poles.

MARY:
Flutter kicks- 15 IC, LBC-15 IC, High plank hold with half Merkins
COUNT-OFF & NAME-O-RAMA
12 PAX, Moneybags, Rabbit, Raven, Snowman, Steinbrenner, Black Diamond, Meter Maid, Nature Boy, Peeping Tom, Pronto Pup, Slicknut
CIRCLE OF TRUST/BOM:
Read Q source 2.6 Correction

Hypocrisy: the practice of claiming to have moral standards of beliefs to which one’s own behavior does not conform;

Walk the walk

MOLESKIN:
Several prayers were lifted up for Slicnut, Raven, and Rabbit
ANNOUNCEMENTS:
Warm weather is almost here. This is usually when men will Post who haven’t in a while. Make contact with PAX and get them out of the fartsack!