F3 Memphis 2-Year Anniversary Celebration

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

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

WARMUP

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

THE THANG

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

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

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

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

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

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

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

MOLESKIN

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

Mission:

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

5 Core Principles:

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

F3 Credo:

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

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

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

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

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

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

ANNOUNCEMENTS

Read Your Newsletter.

PRAYERS/PRAISES

Prayers and praises were shared and lifted up by YHC.

You’re All Shooting Stars to Me at the Annex

THE SCENE:  Not to bad. The soupy air of Memphis is chilled and ready to enjoy. Really Dewy. Can’t wait to end one of these with dry socks.

F3 WELCOME & DISCLAIMER: Administered! And again for Rosetta Stone.

WARM-O-RAMA:
SSH IC x 20 (because we have rules)
Imperial Walkers IC x 20
Windmills IC x 20
Arm Circles FWD IC x 20 (Keep arms up)
Arm Circles REV IC x 20

THA-THANG:
See if you can guess the theme faster than the PAX this Morning! Hints in Bold. Gomer was a curious one, having a peek at the 3 cardboard signs I made the night before, now scattered near the NE corner of the Annex like a corrugated Triptych sloppily hurled at a hillside.

Mosey’d around the 1/4mi loop and argued about whether it’s a 400meter loop and not a 1/4mi loop. After completing one orbit, PAX gathered at the east end of the lot for AMRAP #1 to the tune of the Meteora album by Linkin Park, which was also the first album I bought with my own money. Sorry I’m late to that particular party, Speedy and Grimace. 8 minutes of the following:

Plank Jacks x 10
E
l Capitan up the hill  to the swings (Like a deep Lunge walk)
R
ussian Twists x 10
S
quat Jumps x 10
E
l Capitan backwards down the hill
I
mperial Squat Walkers x 10
D
erkins x 10

Another orbit round the loop up to the pavilion (after I had to get my shout on) and PAX picked out picnic tables for AMRAP #2. Another 8 Minutes:

Mario x 10 (Mostly done as step ups, because of all the dew we had accumulated)
Elevated Merkins x 10 (using the benches)
Tricep Dips x 10
Elbow Plank x 20 seconds
Obamas away from the pavilion until you hit 20 Merkins then
Reverse Lunge back until you have pavilion roof over you

The PAX started asking why I wasn’t calling the Elevated Merkins Irkins (short for incline Merkins). I said because it would upset the acronym. It was at this point that the PAX figured out the theme was the Meteor shower we had this week. Their reward was another loop! End at the east lot again. 6 minutes left for AMRAP #3:

Smurf Jacks x 10
Hillbillies x 10
Outlaws x 10
WWII Situps x 10
Everest up the hill
REVerest back down (Everest Backwards)

They only got done with one round before the timer went off. In addition to just spelling PERSEID METEOR SHOWER, I also stuffed as many Plyometric exercies into tha thang as I could. Plyometric exercises focus on burst of energy and usually have some kind of “shooting” action, in honor of the the shooting stars.

Nerds love alt text.
I am insufferable.

MARY:
OYO Limping back to STARTEX

COUNT-OFF & NAME-O-RAMA – 6 PAX
Gomer, Gun Show, Rosetta Stone, Lager, Speedy (AOQ), Roomba (QIC)

CIRCLE OF TRUST/BOM:
A reiteration of what Barney said a few weeks back about getting home and finding the energy to spend time with your family. I recounted that I’d been sleeping terribly this week and my 2.0 wanted to get up in the night and see the shooting stars this week. I was going to bed on the last night of the meteor shower not really intending to see them, but when my son woke up anyway around the start of the visibility window, I found the energy to take him in the back yard and do some literal stargazers with him. We saw 2, and his excitement more than made up for the sleep lost. Point is, HIM, your family is your first ministry, so dig deep for them.

Prayers for Rabbit’s 8th, and Gomer’s friends.

MOLESKIN:
So the last time I did AMRAPs, the whiteboard failed. Cardboard signs were way better and were hoboriffic! Must remember to bring a flashlight to point at them though, especially with the sunrise starting to shift. I had a much easier time leading this morning, and I think I’m feeling at ease commanding such hard exercise routines. The lunges and squat variants we did were brutal though.

PLC had awesome discussion about boat racing (I call drummer!), Banana blight, Japanese, and Books. Also Gun Show got hissed out by some Geese.

ANNOUNCEMENTS:
2 year convergence at the Mothership. Freed to bring PLC Goodies. If you’re reading this and it’s still friday, the 16th, shut this off, go lay out your clothes, and go to bed now. Ghost flag will be there, so Trashville, come and claim it if you dare!

Crossfit games tribute!

THE SCENE: Friday August 2nd, muggy and warm
F3 WELCOME & DISCLAIMER

Pax were disclaimed and warned
WARM-O-RAMA:

20 SSH, stretch on your own, then short mosey around the lot.
THA-THANG:
in honor of the Crossfit games that started on August 1 the PAX performed multiple benchmark workouts named after females.    Each workout was modified from the original due to lack of equipment.

Helen: Pax perfomed with a CMU 3 rounds of 12 pull ups, 21 CMU swings, and a 400 yard run each round.                  Pax rested for a 30 count

Fran:  reps 21-15-9 of CMU thrusters and bent over rows with the CMU  21 reps of both then 15 then 9.                      Pax rested for a 25 count

Nancy: 3 rounds of 15 over squats holding CMU then 400 yard run down the hill and back.     Pax rested for 25 count

Grace: 30 reps of ground to overhead with CMU, pax had to pick up the cmu from the ground then press over head each rep.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
12, Roomba, Lager, Sonic, Chyna, Tremor, Couch potato, paralegal, rosetta stone, meter maid, Jiminee, Speedy, Barney
CIRCLE OF TRUST/BOM:
Psalms 73:26 “My health may fail, and my spirit may grow weak, but God remains the strength of my heart; he is mine forever.”   Pax were encouraged to make sure their strength came from God and not by their own power.  Strength is needed to pour yourself out everyday at work then at home with the family.  You don’t want to give your family your leftovers from a busy day.  Strength in God helps you to be able to keep pouring out of yourself so that your family is happy and fulfilled by you.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Wait… There isn’t any cake?

AO:
Nanner Nation. The Annex.

QIC:
Chuck E. Cheese

THE SCENE:
Humid but nice morning. Little moisture on the ground but the mood was great. Many PAX looking forward to the promise of banana cake. If only they knew.

F3 WELCOME & DISCLAIMER
Did it. Two more PAX showed up. Did it again. One more PAX showed up. Did it again. Another PAX. Pretty sure Gun Show and Speedy took care of the last one.  Thanks for that.

WARM-O-RAMA:

  • SSH x 25
  • Arm Circles x 20
  • Reverse Arm Circles x 20

Failure to launch competition.

  • Hold bottom of squat for 10 seconds. Launch at 0 into a tuck jump. Back to bottom squat for another round until failure
  • TCLAPS to Rainbow Warrior, Tremor, and Couch Potato for having glutes of steel

THA-THANG:

urpees x 20

merican Hammers x 20

olan Ryan’s x 20

BCs 

on alternating shoulder taps x 20

ussie snow angels x 20

atch me if you can x 3 rounds (10 pushups, partner backpedals, sprint to tag partner)

lligator Merkins x 20

urpees x 20  (Starting with the coupon in one hand by your side, drop down for a merkin (one hand raised up on the coupon). When coming up instead of jumping and clapping push the coupon to an overhead lock out. Bring it back down to your waist and switch hands – that’s 1.)

lf on the Shelf x 20

uicides – Ladder progression add one Merkin at each stop of suicide

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
Rainbow Warrior, Chyna, Sonic, Tremor, Couch Potato, Paralegal, Rosetta Stone, Speedy, Wannacry, Bailout, Gun Show, Chuck E. Cheese

CIRCLE OF TRUST/BOM:
As I am sure you know by now. There was never any cake. This is how life goes sometimes. Sometimes we show up expecting a sweet delicious prize, only to get something that kinda sucks. But cake, while tasting delicious and giving instant gratification, is bad for you. If we show up and do the hard things instead just enjoying the cake, it is better for us long term. In the same way, we have to pass on some of the instant gratification items of life, and focus on the truly beneficial things in life.

MOLESKIN:
PAX were not happy about lack of tangible cake. Turns out acronyms don’t feed hungry men.

ANNOUNCEMENTS:

  • City Ruck Tour August 9th. Sign up.
  • August will start IronPAX training. Join #iron-pax-challenge on slack to learn more.

Independence Day Convergence

THE SCENE: Warm. Shorts weather. Lots of PAX.
F3 WELCOME & DISCLAIMER:  Everyone was welcomed and disclaimed with the exception of Chuck E Cheese who showed up as we were beginning our march and YHC forgot to additionally disclaim him. I’ll do better next time.
WARM-O-RAMA:

Moseyed to First Formation. Ran IC in a 3 column formation while YHC called cadences. Cadences were When I Say One, When My Granny, and I Can Run All Day. A tire with a bottle water was also pulled while PAX were running IC or moseying, and was rotated as necessary.
THA-THANG:

After running IC to our first station, PAX were asked what year our country declared its independence. PAX answered correctly and avoided the penalty.

We then spelled “America” with:

  • ATMs (Alternating Shoulder Taps ICx20, Tempo Merkins ICx10, Merkins ICx10)
  • Monkey Humpers ICx20
  • Energizer Bunnies ICx10
  • Red Bull Smurf Jacks ICx10
  • Imperial Walkers ICx20
  • Carolina Dry Docks ICx10
  • ATMs ICx 10-5-5

Mosey single file approximately 200 yards and performed alternating shoulder taps until all-in. PAX were asked what country we were declaring independence from and who was their king. Most PAX answered England/Britain and got King George, but our youngest PAX out there, Prime Time (12), gave the exact answer of King George III. No penalty.

Mosey to Beaver Lake and began 11s on the hill next to the lake. The method of travel down hill was the Bear Crawl, Derkins at the bottom, Backwards Run to the top, and Bobby Hurleys at the top. Performed exercise for approximately 7 minutes until Q called time.

Mosey to the beginning of the Tour De Wolf. PAX circled up and performed Merkins in a rotating fashion, one after another, until all in. Q asked the PAX to complete this sentence from the Declaration of Independence: We hold these truths to be self-evident…

All PAX completed the first half of the sentence of “that all men are created equal,” but paused thinking that was the end. Lipton confidently finished out the sentence with a resounding “That they are endowed by their creator with certain unalienable rights, that among them are life, liberty, and the pursuit of happiness.” No penalty.

Mosey to flags.

EndEx

MARY:
No time, but boy did I have some planned.
COUNT-OFF & NAME-O-RAMA
53 PAX. 2 FNGs. Lynx, TLC, Croissant, WannaCry, Chucky E Cheese, Mardi Gras, Sonic, Searcy, OP, Tree Hugger, Dopey, Gun Show, Beetus, Tiger Lily, Rosetta Stone, Reaper, Blart, Chioccetti, Shy Guy, Teacher’s Pet, Lipton, Hot-N-Ready, Slots, Tremor, Ike, Lazarus, Snowman, Beauty Shop, Halpert, Jail Bait, Black Diamond, Nature Boy, Mud Pants, C-Lo, Soybean, Steinbrenner, Sparky, Pops, Hollywood, Pirtle, Skids (Skids100?), Hello Kitty, Ratio (FNG), Gut Check (can’t tag), Prime Time (can’t tag), Ice Man, Rainbow Warrior, Dial Up (Dial-Up?), Big Top, Photoshop, Sully, Paralegal, Grimace
CIRCLE OF TRUST/BOM:

Talked about this grievance from the Declaration of Independence:

Grievance 19[edit]

“For transporting us beyond Seas to be tried for pretended offenses:”

Summary[edit]

On the fifteenth of April, 1774, Lord North introduced a bill in Parliament, entitled ” A bill for the impartial administration of justice in the cases of persons questioned for any acts done by them in the execution of the laws, or for the suppression of riots and tumults in the province of Massachusetts Bay, in New England.” This bill, known as the Administration of Justice Act, provided that in case any person indicted for murder in that province, or any other capital offence, or any indictment for riot, resistance of the magistrate, or impeding the revenue laws in the smallest degree, he might, at the option of the Governor, or, in his absence, of the Lieutenant Governor, be taken to another colony, or transported to Great Britain, for trial, a thousand leagues from his friends, and amidst his enemies.

The arguments used by Lord North in favor of the measure, had very little foundation in either truth or justice, and the bill met with violent opposition in parliament. The minister seemed to be actuated more by a spirit of retaliation, than by a conviction of the necessity of such a measure. “We must show the Americans,” said he, ‘ that we will no longer sit quietly under their insults; and also, that even when roused, our measures are not cruel or vindictive, but necessary and efficacious.” Colonel Barre, who, from the first commencement of troubles with America, was the fast friend of the colonists, denounced the bill in unmeasured terms, as big with misery, and pregnant with danger to the British Empire. “This,” said he, “is indeed the most extraordinary resolution that was ever heard in the Parliament of England. It offers new encouragement to military insolence, already so insupportable. By this law, the Americans are deprived of a right which belongs to every human creature, that of demanding justice before a tribunal composed of impartial judges.”[17]

The text of the bill contained the following:

In that case, it shall and may be lawful for the governor, or lieutenant-governor, to direct, with the advice and consent of the council, that the inquisition, indictment, or appeal, shall be tried in some other of his Majesty’s colonies, or in Great Britain.[18]

YHC talked about the Americans refusing to accept that they might have to return to England to stand trial in a foreign land among men who were not their peers.

Men today are facing powers that want to pull us back to places we don’t need to or want to go. Surrounding ourselves with other men to hold us accountable, to help us move through things that will pull us back, and to make us better is what F3 is about. We’re not just here to get better physically, but to grow spiritually, mentally, and emotionally, and to not let the things of the past pull us back.

MOLESKIN:

Moseying with such a large group over a long distance presents challenges, and trying to challenge each individual at the level they’re on is also difficult. Running IC at the beginning of the workout and having slower runners up front to set the pace both pushes the slower runners, but also allows better runners to warm up (or pull a tire if you’re lucky). It also keeps runners together and helps with motivation. Definitely not something that should be used all the time, but it’s a good tool to know and have with larger groups.

I appreciate TP and others bringing Gatorade and water out today. It was hot and we ran a lot, but we didn’t have any heat casualties.

ANNOUNCEMENTS:
Dads +2.0s Saturday at 0700. If you have questions, Slots has probably already asked it in the Mumblechatter.

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!

Backblast, Bartlett, The Morg, and Rosetta Stone (Muhammad Iqbal)

THE SCENE: 60°, slight rain, and Windy
F3 WELCOME & DISCLAIMER: Disclaimed
WARM-O-RAMA:

Jumping jacks, high knees, five squats, and a slow 60 meter run.
THA-THANG:
Insert information about the workout.

All partner workout. One partner is working out while the other partner completes a 30 meter run. Upon completion of 30 meter run, the partner switches. We did a total sum of 200 Merkins, 200 squats, 200 Bigboy situps, 200 mountain climbers, and about 800 meter run. Below is the detail of the workout:

2 rounds of 100 Merkins each

2 rounds of 100 Squats each

2 rounds of 100 Bigboy situps each

2 rounds of 100 Mountain Climbers each

MARY:
Flutter kicks, 60 Second Plank
COUNT-OFF & NAME-O-RAMA
Rosetta Stone, Orange Julius, The Streak, Granola, Woodpecker, & FNG Curly
CIRCLE OF TRUST/BOM:
Talked about the incident in New Zealand in which 50 Muslims were killed while praying in a mosque at Christchurch. The shooter had little understanding and knowledge of history. I found out from several videos that there was a historical reference on the shooter’s gun regarding Vienna 1683, Ottoman invasion of Vienna, Austria. While it is true that Ottomans were Muslims and Ottomans invaded Vienna in 1683, but the victims of the shooter had nothing to do with the Ottoman empire. I looked at the list of victims of that shooting, and I found out that 10 were Pakistanis, 10 Indian Muslims, 10 Bengali Muslims, few Saudi citizens, few Syrian refugees, and few Malaysian Muslims. The Ottoman empire began in modern day Turkey, and all the major offices in Ottoman empire were held by Turkish men.

If we read history, we will find out that in 1683 Pakistan, India, and Bangladesh were predominantly Hindu, Sikh, or belonged to other local religions in that region. There were Muslim rulers in India, modern day Pakistan and Bangladesh around 1683, but they were separate from the Ottoman empire. They did not participate in any of the Ottoman expeditions. Therefore, killing Pakistanis, Indian, Malay, or Bengali Muslims in revenge of Ottoman siege of 1683 make no sense. What is even more surprising in history is that Saudis went to war against the Ottoman empire. Modern day Saudi Arabia fought for independence from the Ottomans.

Therefore, we should and must know more, and we must try hard to understand different cultures. Main point of my conversation was, “The more you know, the more you will love. The less you know, the more you will hate.”

MOLESKIN:

That was my first ever time leading a workout.
ANNOUNCEMENTS:

None.

Morg Obstacle Course

THE SCENE: very nice

WARM-O-RAMA:

SSH X 20

Merkins x 20

Windmills x 15

Squats x 20

THA-THANG:

Course Overview:

#1 – 25 yard broad jump

#2 – 25 yard bear crawl inchworm

#3 – squats until all in

#4 – 25 yard wheelbarrow

#5 – 25 yard tunnel of love

#6 – 100 yard run back to start

#7 – Hand Release Merkins

Round 1 – finished the course in 6minutes 28 seconds

PAX were instructed that they would be rewarded or punished based on beating that time.

Round 2 – finished much quicker, unsure of the time.  PAX were rewarded with stargazers.

Round 3 – finished 18 seconds after round 2 time, 18 burpees performed.

Round 4 – finished 20 seconds slower that round 3, 20 bbsu done

Final Round – Missed the mark by 3 seconds, didn’t get our trip to Space Camp, but at least we got some nice BK Ratch Tech’s.

MARY:
Pass

COUNT-OFF & NAME-O-RAMA
Woodpecker, Choker, Orange Julius, Rosetta Stone, Flobee, Commie

CIRCLE OF TRUST/BOM:
done

Q Schooled on a Saturday

THE SCENE: a cloudy 32 degrees with a slight 5 mph breeze coming from the Northeast.

F3 WELCOME & DISCLAIMER:
Disclaimed… and disclaimed… and disclaimed AGAIN. YHC went through why we do what we do on Q.  Talked about calling out exercises, cadence and other random stuff

WARM-O-RAMA:
SSH IC x20
IW IC x20
SSH IC x20
How to NOT count cadence
SSH IC Silent 20 count
Penalty Burpees x10

THA-THANG:
Mosey around to the lot and up the street to the stop sign at the top of the hill.  
Freddie Mercury til all-in
Bear Crawl 50+ yards to the speedbump. Mosey back to the parking lot.
Plank til all-in.  YHC talked about different ways to lead “the thang” is partner exercises or OYO routines.  We will do both.

Partner Up…
Dora 1-2-3:
100 Merkins
200 BBS
300 Squats

11’s:
Merkins/Squats

Mosey and burpees… more mosey, more burpees.  We pushed ourselves pretty hard on the mosey and burpees.

MARY:
American Hammers IC x30
Flutter Kicks IC x20
Hello Dolly IC x20
Mountain Climbers 30 secs. OYO

COUNT-OFF & NAME-O-RAMA
22 pax.  (1 FNG: Smoker)

CIRCLE OF TRUST/BOM:
As men, we need to get right ourselves before we can help and lead others.  listen to the 43 feet podcast and come to Q Source lunches to talk more about getting right in your personal Fitness, Fellowship, and Faith.

MOLESKIN:
Hello Kitty and Dial-Up KILLED it this morning to finish off their 345 week!  T-CLAPS to these HIM who pushed themselves this week.  All the men pushed themselves this workout.

ANNOUNCEMENTS:
Crucible
Whetstone
Service Project

A Few Merkins and Situps

THE SCENE:
A perfect 40 degrees.  I rolled up a few minutes before the preruckers finished up, and assumed I was a half hour late when I saw that Rosetta Stone was with them.

F3 WELCOME & DISCLAIMER
Given, then given again when Sonic arrived mid-WOR.  Welcome to the Morg, Sonic!

WARM-O-RAMA:

Commie successfully recited the F3 mission and credo, and Flobee and Wall Builder worked together to recite the 5 core principles.  Thus, the PAX were rewarded with a standard warmup instead of 50 burpees.

SSH IC x21
Daisy Pickers IC x21
Flobee:  “What’s up with 21?”  Me:  “You’ll see.”
Windmills IC x21
Little Arm Circles IC x11 (forward) x10 (reverse)

THA-THANG:
21s, merkins and BBS.  Rest break in the form of a 0.2 mile mosey lap after rounds 12, 15, 18, and 20.

1 merkin, 1 BBS
2 merkins, 2 BBS

21 merkins, 21 BBS

Totals:  231 merkins, 231 BBS, 231 groans, moans, and complaints (mostly from YHC)

MARY:
ABCs IC

COUNT-OFF & NAME-O-RAMA
8:  Choker (QIC), Commie, Flobee, Orange Julius, Rosetta Stone, Sonic, The Streak, Wall Builder

CIRCLE OF TRUST/BOM:
Saturday I had some commitments in the morning and evening, but my afternoon was free.  I had been wanting to complete the January Ruck Callout – 12 miles in 3.5 hours or less.  As the afternoon approached I was tired and cranky and didn’t really feel like doing it.  But, #patch.  And the weather was perfect for it.  So I filled up my Source bladder and headed to the Greenline.

I stepped off, and during the first mile I started to reassess my decision.  Maybe I could just go 4 miles and turn around, and when I got back to the start point I’d have 8 down and the opportunity to decide whether to do the rest or call it a day.  By the 1.5 mile mark I was leaning toward turning around at the 2 mile mark.

But then, I passed Zima and The Streak.  They had gotten there mid-morning, gone a full 6 miles before turning around, and were less than 2 miles from finishing.  And they were moving – faster than I was.  Seeing Zima moving quickly after 10 miles is no surprise – he’s a workhorse.  But seeing The Streak keeping up with him changed my whole afternoon.

The Streak just started rucking a month ago.  His previous longest ruck was 5 miles.  And he’s RESPECT RESPECT.  That motivated me to stop the internal whining, speed up, and push through to the 6 mile mark before turning around.

When you take the DRP and post, you’re pushing yourself to do better.  But what you may or may not realize is that you’re also pushing your brother to do better.  My COT today is a shout-out to The Streak – thanks for pushing yourself and inspiring me to do the same!

MOLESKIN:
231 is a lot.

ANNOUNCEMENTS:
QSource lunch has a new location this week:  Whole Foods in Germantown.  See you there Friday at 11:30!

If you haven’t already, please fill out the 2F Lunch Availability form.

I wish I had remembered to make these announcements this morning instead of just adding them here.