SprintFest and AMRAP at the Berm

THE SCENE: 77 and pretty stinkin dark and dry.  82% Humidity.

F3 WELCOME & DISCLAIMER: Done and Done….Twice actually.

WARM-O-RAMA:

  • Side Straddle Hop x 20 in cadence.
  • Imperial Walkers x 20 in cadence.
  • Daisy Pickers x 18ish in cadence as QIC was a little off his game early.
  • Arm Circles x 10 Forward, Arm Circles x 10 Reverse.
  • Stretch what ails you. As a new FNG approached PAX, QIC went over the disclaimer again.

THA-THANG:

  • SprintFest
    • In an attempt to increase our natural HGH (in hopes of hitting like Barry Bonds one day), we did a short Mosey to the field where PAX lined up to perform 70 yard wind sprints x 8.
    • Our first sprint was at 50% effort, second at 60%, third at 70%, fourth at 80%, the rest were performed at maximum effort.  All PAX were spent at this point, but no Merlot was splashed in plain sight.
  • AMRAP
    • PAX then did a jello-legged Mosey to the Parking Lot where we performed one minute of each exercise AMRAP followed by a Mosey around the building.  The QIC decided it only made sense to begin by punishing our smoked legs with the following:
      • Prisoner Squats x 1 minute, then Mosey.
      • Alternating Lunges x 1 minute, then Mosey.
      • Friggin’ Catalina Wine Mixers x 1 minute, then Mosey.
      • Carolina Dry Docks x 1 minute, then Mosey.
      • Shoulder Taps x 1 minute, then Mosey.
      • Merkins x 1 minute, then QIC decided to call an audible and follow up with American Hammers x 29 seconds.  American Hammers were interrupted by divine intervention as a rogue gust of wind blew down our Shovel Flag.  At this point, both Rabbit and Lil Nicky kindly reminded us to perform penalty burpees.  These were not served with a side of ice cream, and burned terribly.  American Hammers were then resumed by PAX until final 31 seconds were completed.

MARY:

  • Freddie Mercury’s x 1 minute.
  • ABC’s in cadence.
  • Partner Leg Throw-downs x 20.

15 PAX posted (1 FNG – Flat Tire) – Geppetto, Reznor, Veggie Tales, Ups, Rapunzel, Tomb Raider, Beaker, Boucher, Rabbit, Speaker, Sno-Cone, Popeye, Lil’ Nicky, Flat Tire, Dr. Scholls

CIRCLE OF TRUST/BOM:
We called out the “fruits of the spirit:” love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control.  All of us should examine our weaknesses in these areas and be more aware and more prayerful for strength in our shortcomings.  Rely on God, rely on each other, don’t be short-sighted in our decisions, stretch better before sprints.

MOLESKIN:
Today the PAX was a great group – new guys, veterans, and everything in between.  QIC was excited to work out with a few guys he doesn’t see as often.  The Berm is improving in our mumblechatter, which always makes for a good time. Rogue winds can happen anytime at the Bermuda Triangle, so plant your shovel flag somewhere near the Earth’s mantle.

ANNOUNCEMENTS:
GrowRuck, Prayers for brothers in the struggle…

Global Warming is Real and it Burns!

THE SCENE:  A quiet mist hung on the Berm as the gloom welcomed the coming burn.

F3 WELCOME & DISCLAIMER – Done

WARM-O-RAMA:
Mosey around parking lot, Side Straddle Hop 4 count 20 IC, Tappy Taps 15 IC, Arm Circles 15 forward and back OYO, Sprinkler 20 IC

THA-THANG:

  • Global Warming: Al Gore position and shuffle to the right till Q calls out exercise, then back to Al Gore shuffling to the left till next exercise.  Wash and repeat. Exercises:  Merkins 10 OYO,  Burpees 10 OYO, LBC 20 OYO, Merkin Jacks 10 OYO, Shoulder Taps 10 IC, American Hammer 4 count 20 IC, Bobby Hurley 20 OYO
  • Mosey to the bars for 7s – Pull ups and Dips
  • Mosey to the field for wheelbarrows Partner 1 from base line to the cone, Partner 2 back to base line x2
  • Mosey back to the lot for La La Leggy x10 before Mary

MARY:
Hello Dolly x 10 IC, Monkey Crunches x 20 OYO, Isometric Glute Bridge 30 count, Reverse Crunch x 20 OYO, just enough time for one Dealer’s Choice and Tomb Raider graciously, and enthusiastically selected ABCs IC.
COUNT-OFF & NAME-O-RAMA
15 PAX – Transplant (VQ), Popeye, Houdini, Snooki, Laettner, Searcy, Speaker, Tomb Raider, Ups, Veggie Tales, Dr Scholls, Sno Cone (FNG), Boucher (FNG), Reznor (FNG), Rapunzel (FNG)
CIRCLE OF TRUST/BOM:
Every encounter we have every day is an opportunity to model grace, kindness, joy, basically to “let your light shine before others” Matt 5:16.
MOLESKIN:

Counting in cadence is tough while sucking wind, but this is all about stretching ourselves and stepping up to the challenge.  Excited to have completed my VQ!

ANNOUNCEMENTS:

Anniversary workout and potluck this Saturday, 7am at Shelby Farms

July Ruck Sim AAR

THE SCENE: YHC took the reigns for this sim. While there’s never a good time to wake up at 0200, doing it after a dinner party on 4 hours of sleep is an especially bad time. YHC arrived at startex at 0240. O Positive was there waiting. Cars started flowing in a few minutes later. By 0255, we were all mostly assembled at startex and ready to go, although we were missing a couple HCs (they know who they are).

GORUCK events, and especially GrowRuck events, are team-centered, leadership-development events. It’s not about which single PAX is working the hardest; it’s about finishing together and learning something about yourself along the way. YHC’s goal for this sim was to simulate some of that teamwork/leadership dynamic and get some good miles under weight.

73*, gloomy, but lit by a full moon

F3 WELCOME & DISCLAIMER: YHC welcomed the PAX and disclaimed all liability for injury. None of us are professionals. Don’t hurt yourself, but don’t sell yourself short.

THA-THANG:
Bruce started us off with a gear check. Guys mostly had what they needed, with the exception being extra headlamp batteries (2 infractions). It was great to see that some PAX brought extras of some items to cover. Just as we were finishing up gear check, [Redacted] comes strolling up grumbling about Army terminology. One (1) late PAX resulted in an additional infraction. The penalty was 10 8-count body builders per infraction, paid in full. Bruce then led us through some PT (SSH, IW, man-makers, ruck-to-shoestrings). Next we did a circuit of merkins on one curb, bear crawl to the opposite curb (staying together as a team), merkins, bear crawl back. 

The PAX reassembled in two lines. In order to get the full experience (and really for a good gear test), we dipped our lower extremities into Hyde Lake to get our shoes and socks nice and soaked. [Redacted] said he’s never been wet at a GORUCK event, but others present remember the Great Monsoon of GrowRuck 05. At this point, YHC asked the PAX to stow their watches. [Redacted] responded, “Soybean, you’re starting to really chap my [expletive].”

YHC singled-out the PAX who had never completed a GORUCK event and randomly assigned a Team Leader (TL – Orange Julius) and Assistant Team Leader (ATL – Tomb Raider). TL was responsible for navigation, safety, communicating orders, pace, and spacing. ATL was responsible for keeping count of PAX and coupons. Our coupon inventory included: Two (2) 60-lb sandbags, one (1) 80-lb sandbag, one (1) ~35 lb water can (leaky), and one (1) 35-lb kettlebell. The PAX made a quick stop at the cars to retrieve the Med Ruck, then headed off. 

Our first objective was to pick-up supplies at Wolf River Greenway (1.25 mi). YHC did not provide a map or directions. TL did not know the way, but eventually found a PAX who knew where we needed to go. From the jump, [Redacted] was seen shaking water out of the jerrycan. When we approached the Wolf River Bridge, PAX were instructed to bear crawl across. PAX carrying coupons had to lunge walk. In an unfortunate lapse in judgment, YHC grabbed the 80-lb sandbag just before the bridge and had to lunge walk that bad boy across. We all suffered. On the other side of the bridge, Bruce was at the front yelling that he didn’t know where to go. At the very last minute, instructions were passed forward on which way to turn at the fork. 

We arrived at Wolf River Greenway parking lot several minutes ahead of schedule. PAX took a breather, then YHC instructed TL that there were two railroad ties planted in the area that we needed to pick up and transport. TL grabbed four PAX to retrieve the logs and prepare for departure. Bruce gave us all a quick lesson on handing off sandbags without losing much pace. 

YHC also took this opportunity to share my COT content on Candor, which is “graciously telling the hard truth and demanding to hear it from others.” See Q Source here. In the spirit of candor, we took a minute to give TL feedback on his performance. The PAX shared some positives and opportunities. TL took these words to heart, and we prepared for our next movement.

Our next objective was Regel Pharmalab (~3 mi). This ended up being quite the adventure. It’s basically a straight shot down Wolf River Blvd, but it took us most of that distance to figure out how to rotate logs and coupons with some efficiency. We ended up being divided into four, 4-man teams. Two teams on each log, and two teams with the coupons. Then the log and coupon teams swapped out. It was a terrible three miles, and we kept a terrible pace. 

We arrived at the empty lot across from Regel, dropped the coupons, and reformed our ranks in the luscious, dewy grass. YHC had tapped Shoestring for a short beatdown here before making the return trip. Shoestring looked over at me and said, “I really don’t want to do what we’re about to do.”

He then instructed us to form two lines, laying on our stomachs, with your feet on the shoulders of the man behind you. We did a number of push-ups in this position on his “up” and “down” commands. This was also terrible. When we were done, [Redacted] stood up and said to the man in front of him, “Your grundle smells like a grundle.”

Next, Shoestring had us low crawl across the field (~80 yards) with all coupons and one of the logs. This is where we discovered that the supple-looking grass was actually evil botanical razors, likely one of Slicnut’s R&D projects to try to keep ruffians from the other side of Kirby from playing on Germantown’s grass. During this exercise, YHC inadvertently grabbed a soft pile of dog poo with my bare hands. Good times.

Our next objective was to ruck back to startex via the greenline (~4.25 miles). We left the dumb logs in the dumb grass because we were going to have to keep a pretty brisk pace. Lots (and I mean lots) of confusion and complaining about the coupon rotations. TL decided to call for rotation every 2 minutes, which was a great call. However, somehow weight wasn’t rotating up and down the line like it should have. [Redacted] shared all of his feelings about it, but failed to inspire any improvement. He did succeed in dumping the rest of the jerrycan water out on the Wolf River bridge.

We made it back to startex at 0700, did a quick count and name-o-rama, and took a pic. Several of us headed to Mothership (Uncle Rico’s VQ) – some drove, some rucked, Nature Boy sprinted with his ruck. The ruck to/from startex was 8.5 miles. Adding the ruck to Mothership ended up around 9.5.

COUNT-OFF & NAME-O-RAMA
17, no FNGs

CIRCLE OF TRUST/BOM:
Candor. Reject subjective feelings. Give and seek honest feedback from your brothers. 

MOLESKIN:
The PAX came out strong. I think more than half of our group had never done a GORUCK event, so this was probably the closest they’ve experienced. Ruck workouts during the week are great, but you can’t fake several hours under weight and the toll that takes on your mind and body. It was interesting that even the GRTs among us were complaining about being sore and chafed after the event. I thought I had all that figured out! 

T-CLAPS to: Orange Julius for leading the group; Tomb Raider for always trying to take coupons from someone; Rabbit for working through a cramp on the last leg; Giant for rallying on the last leg; Bruce and Shoestring for playing cadre for a minute; and everyone else for coming out to suffer and get stronger together. 

Lessons:

1) Be ready to take the reigns if you’re assigned a leadership position. You may have to adapt your standard leadership style based on the needs of the group.

2) Be creative with moving/rotating coupons, and communicate the plan to all PAX. It took us a while to come up with a good rotation plan, and even then it was far from perfect. 

3) Be aware of the guy next to you and bear his load. It’s inevitable that someone is going to struggle during GrowRuck – physically and mentally. We’ll need to pick each other up. If a guy is lagging behind in the back, go check on him. 

Le Berme never’ dees-appointz

THE SCENE:

Le Berme: 75 degrees and perfect

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3

CIRCLE OF PAIN:
*SSH x 25 IC (1-10 then go radio silence…suffering penalties if we don’t finish as a unit in cadence)…#WEFAILEDIT=10 Penalty Burpees OYO
*IMPERIAL WALKERS (moving in a circle clockwise as a unit) x 20 IC
*HILL BILLIES (reverse; moving in a circle counter-clockwise as a unit) x 20 IC
*SSH x 20 IC…(1-10 then go radio silence…suffering penalties if we don’t finish as a unit in cadence)…#WENAILEDIT…because we ALL STARTED THE SAME WAY (Feet together as YHC instructed this go ’round). Makes a difference on the outcome and we learned our lesson.

*SLOW itty bitty mosey…15 feet to the base of Le Berme

THA-THANG:  

PART 1: Bear Merkins

YHC instructed the PAX to perform Merkins (4-ct; down-up-down-up) at bottom and top of berm.  Odd number of reps (1,3,5,7 and 9) performed at bottom of berm.  Bear Crawl to top of berm and perform even number of reps (2,4,6,8 and 10).  Upon completion, Crawl Bear to bottom of berm and hold Al Gore until all in.

Ex: 1 Merkin…Bear Crawl to top of berm. Perform 2 Merkins.  Crawl Bear back down to bottom of berm. 3 Merkins…repeat transportation modes. Complete sequence until 10 reps performed at top of berm.

PART 2: Did Somebody say INDIAN RUN!?!?

*YHC led PAX on a Mile jaunt, stopping every .25 mile to perform set number of exercise reps (OYO) at these distances:

@.25 mile…PAX held Al Gore until all in, then:
*25 Prisoner Squats (PS) then Flutter Kick  AMRAP until all in

@.50 mile…Al Gore
*25 PS
*25 Big Boy Sit Ups (BBSU) then Flutter Kick until all in…at this point, as YHC recognized there was a noticeable gap (albeit moderate) between the pace of the back of the PAX…he exerted his executive prowess and changed the last stretch (.50-1.00 mile) of the Run into an Indian Run. This kept the PAX together and smoked us all.

@.75 mile…Al Gore
*25 PS
*25 BBSU
*25 Carolina Dry Docks (CDD)

@1.00 mile…Al Gore
*25 PS=100 total reps completed at this point
*25 BBSU=75 total reps completed at this point
*25 CDD=50 total reps completed at this point
*25…BURPEES=25 total reps completed at this point

PART 3:  Get to know me

*YHC had PAX convene on concrete pad where Circle of Pain was performed and split up to face each other…1 brother directly across from another brother, 2 parallel rows of 4 PAX facing each other.

*In Plank position…each PAX faced a brother…arms length apart…and readied for the next thang:

*Plank and perform:  YHC had the same PAX pairs face each other and perform (to themselves) Alternating Shoulder Taps (AST)…AMRAP.  The gist of this was to have each pair of PAX to converse #2ndF and get to know their brother immediately across from them and be prepared to present some factoids about their brother to the rest of the PAX at the conclusion of this part of the program.  AST’s were performed until YHC called it…3 minutes later.

Recover.

MARY:

*Flutter Kicks AMRAP in silence…however, the PAX, taking turns…each brother, going clockwise, took roughly 10 seconds to enlighten the brethren (1) interesting factoid they learned from the meet-n-great.

COUNT-OFF & NAME-O-RAMA:
8 (1 FNG); Graceland, Dr. Scholl’s, Four Eyes, Speaker, Ups, Transplant and O Positive (YHC)+ FNG: Payroll

CIRCLE OF TRUST/BOM:

YHC shared Spurgeon (“not going through life-alone”) with his brothers and correlated it to the Q Source (F3) topic of Shield Lock (ref: Q 1.7)

YHC is an avid reader and finds many correlations in what he reads to the Mission, Core Principles and Q Source as well as the 43feet podcast engineered by F3.  YHC encouraged the PAX to seek out and establish a 4-Man Shield Lock; starting with 1 then adding 2 more brothers to the SL.  And YHC encouraged the PAX to step up and prepare themselves to lead. Modify…just don’t quit.  YHC loves to encourage his brothers with this early and often—in the gloom.

**PAX prayers were lifted up.

MOLESKIN:
*Simple and effective smokefest…their words-not mine. After saying 1-is-1 for 1st 25 of PS, then having an obvious Q-drenaline Senior Moment and performing 4-is-1 reps…YHC Omaha’d the remaining sets of 25 reps to what he intended: 1-is-1. Today worked: shoulders, legs, core for a full-body experience. Loved to see us push through the hard stuff together and grow through it all. No man left behind-no man left where we found him at 0530, either.

ANNOUNCEMENTS:

  • GROWRUCK is coming to the Bluff City…9/21-9/23.

 

 

Surprise Shoestring Q

THE SCENE: Felt like Fall! 70 degrees and the Sky Q gave an amazing Sunrise

F3 WELCOME & DISCLAIMER  YHC was not scheduled to be on Q in the gloom.  When the Q did not show, YHC grabbed the opportunity by the horns and smacked the pax with a beatdown. 

WARM-O-RAMA:

SSH IC x20
IW IC x20
Daisy Pickers IC x20

THA-THANG:
Charles Bronson on Steroids
Each of the following exercises was performed at 50 reps, then the pax ran approx 50 yards to the flag and back.  SSH til the 6 finished.
Burpees
BBS
Merkins
Squats
Lunges
Freddy Mercury
Carolina Dry Docks
Burpees

MARY:
No time… That second set of 50 burpees destroyed peoples lives.

COUNT-OFF & NAME-O-RAMA
9 pax (1 FNG- Spark Plug)

CIRCLE OF TRUST/BOM:
YHC randomly took the reigns as the Q today and did work but did not have a planned COT. YHC was actually talking with the M and she made the observation that YHC has done hard things this year.  This has been my theme and it meant the world to me that my wife noticed.  This is an encouragement to all pax to do hard things not just physically, but also spiritually.  Be a father who does hard things, Be a man who does hard things. Be a High Impact Man.

MOLESKIN:
The eventfulness in the gloom started when the Q didn’t show.  Dr. Scholl’s had to Elvis and left a little early.  That was hilarious.  Proud of the pax for TWO rounds of 50 burpees.  They did work today!  Extra push from Yard Sale on the burpees! He had ZERO quit in him.

ANNOUNCEMENTS:
GROWRUCK!!

Merkins Derkins Curls

THE SCENE: Memphis summer just keeps delivering. Humid as all get out. Although a rare, fresh cut of the Berm grass reduced shoe moisture.
F3 WELCOME & DISCLAIMER delivered in riveting fashion
WARM-O-RAMA:
SSH x 20 (last 10 in silent count)
Penalty Burpees x10 for failing to count correctly
Imperial Walker x 10
Hillbillies x 10
Daisy Pickers x 10

THA-THANG:
Mosey to the track for a merkin mile! At quarter mile mark, partner up. Partner A holds plank while partner B does 10 merkins. Partners complete a total of 40 merkins. Repeat every quarter mile.

Partner CMU curls. Partner A holds CMU above his head. Partner B does reps of curls. Curls only count if CMU is above partner’s head. Complete a total of 150 reps. 

Indian wall sit – hold wall sit position while PAX on the end runs around the building (sprinting encouraged!)

11s – Derkins + BBSUs

MARY:
Hello Dolly x20
Flutterkicks x20
Freddie Mercury x20
ABCs IC
Rosalita x10

COUNT-OFF & NAME-O-RAMA
6 – Krueger, Black Widow (Willy Loman from Nashville), Searcy, Ups, Shoestring, Speaker
CIRCLE OF TRUST/BOM:
“Your direction, not your intention, determines your destination.” 

I keep thinking about this phrase (its written on my office wall at home) and how it seems so simple. There’s 2 ways that it affects me. When I desire to make a poor choice (say drinking too much), doing whatever it takes not to make that choice sets me in a good direction that I can build on. Also, when I don’t desire to make a good choice (say sleeping in instead of posting), digging deep and finding a way to get moving in the right direction leads to more good choices in the future.  Bottom line: intentions don’t matter. Just do it!

MOLESKIN:
YHC is feeling beat down after 2 Qs this week but also encouraged by the surge of new PAX that are making the decision to get better on a regular basis. From #FreedToLead – hard = play, easy = work. The harder I attempt to make my workouts, the more fun they seem to be. As AOQ, finding men to Q is an interesting challenge. At times it can be frustrating, but this week I learned to take the patient route. I want men to step up because of what it will mean for them and will continue to push men to rise to the occasion. 

It was really encouraging to see Black Widow post. What an incredible community F3 is to be a place where a man knows he is welcome despite having never been before. We shared good stories and acted like old friends after the workout. 

YHC was also thoroughly encouraged by two HIM – Lil Nicky and Shoestring. Lil Nicky rucked despite minimal sleep and having a big meeting this morning. Shoestring posted for 30 mins of beatdown prior to same early morning meeting. So often, we look for reasons not to do what needs to be done. These HIM found a way to put in the work despite a legit excuse not to. 

ANNOUNCEMENTS:

GrowRuck!

Lazy Dora 1,2,3,4,5

THE SCENE:  The Berm Gloom was in full glory… Nice and muggy and looking like a Civil War Battlefield
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (20), Daisy Pickers (15), Windmill (15), Merkins (15), Arm Circles (10 each direction)

THA-THANG:
Mosey to the pull up bars by Estate street for Lazy Dora 1,2,3,4,5

  • 1 – (100 Merkins) … P1 does 10 merkins while P2 rests in Plank position…rinse and repeat until goal is reached.
  • 2 – (200 LBC) … P1 does 20 LBS while P2 rests with 6 inches… rinse and repeat until goal is reached.
  • 3 – (300 Squats)… P1 does 25 squats while P2 rests in Al gore… rinse and repeat until goal is reached
  • 4 – (400 SSH)… P1 does 50 SSH while P2 hangs from pull up bar (modified to angled hang from lower bars)… rinse and repeat until goal is reached.
  • 5 – (500 coupon curls)… P1 does 20 curls while P2 rotates holding coupon over head, should height, or waist height for “rest”)…. rinse and repeat until goal is reached…

MARY:
Weezy Jefferson’s (15), American Hammers…. ran out of time.

COUNT-OFF & NAME-O-RAMA
4 Pax (Speaker, Yard Sale, Flatland, and Lil’ Nicky)
CIRCLE OF TRUST/BOM:
Galatians 2:20-21 – living by grace rather than law…. Understanding that the cross which is the most powerful thing can be nullified if we don’t realize our need for it and try to come up with our own law or scorecard for life in our own strength. 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Grow Ruck

Snake Eyes

THE SCENE: The fog of war decorated the field setting up a beautiful sunrise at around 75 degrees
F3 WELCOME & DISCLAIMER  given
WARM-O-RAMA:

A quick mosey around the building to allow time for any stragglers to catch up
THA-THANG:
Mosey to the middle of the field. Appreciate the fact that F3 is free, quite remarkable in this society.

Roll the dice. Complete 20 reps of the corresponding exercise. If you roll doubles, complete 40 reps. 

2 – Snake Eyes. Q Surprise
3 – Carolina Dry Docks
4 – Freddie Mercury
5 – Merkins
6 – Hello Dolly
7 – Burpees
8 – Flutterkicks
9 – American Hammer
10 – Lunges
11 – Rosalita
12 – Jump Squats

We threw the dice 27 times and had 5 doubles for a solid 640 reps. No snake eyes. 

COUNT-OFF & NAME-O-RAMA
8 – FNG (Ups), Geppetto, Dr Scholls, Transplant, Lil Nicky, Cowbell, Cataract, Speaker
CIRCLE OF TRUST/BOM:
Proverbs 3:5 “Trust in the Lord with all your heart and lean not on your own understanding”
After the dice punished us on this workout, YHC reflected on how some men choose to let dice determine their outcome in life, gambling away their earnings. That is foolishness. However, many men also gamble by leaving the outcome up to other external forces and don’t take initiative when dealing with careers, relationships, etc.  The proper answer isn’t to lean into your own understanding either. 

MOLESKIN:
YHC put the burpees on 7 so that they couldn’t be doubled up, but after an incredible string of 7s, many PAX pointed out that it is one of the most common results. YHC does not regret this. 

The PAX (and YHC) were quite disappointed that snake eyes were never thrown, but perhaps that was “meant to be” (Oprah bomb).

ANNOUNCEMENTS:
GrowRuck will be here before you know it. Sign up!

Not quite 1000’s

THE SCENE:  about 80 degrees. Feeling good feeling great.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (20), Shoulder Tap (20), Mountain Climbers (20), Arm circles (10) in each direction, Butt kickers (20), Daisy Pickers (20)… All in cadence.
THA-THANG:

  • Mosey’d to spot…. Two legged long jumps about 50 yards to startex
  • Partnered up and got 600 of the 1000 reps we intended.  (Partner ran backwards to open growth area and then sprinted back through the trees slalom style and then switched with partner)
    • 100 knee tucks hanging from pull up bar
    • 100 Bench jumps (like box jumps but a bench)
    • 100 Merkins
    • 100 Freddie Mercuries (4 count)
    • 100 Squats
    • 100 Pull-ups… assisted
    • Ran out of time before 100 (big boy sit ups, burpees, and SSH, and dips)

MARY:
Didn’t get to it
COUNT-OFF & NAME-O-RAMA
9 PAX (No FNG’s)… Speaker, Searcy, Snookie, Vocals, Lil’ Nicky, Krueger, Gepetto, Cataract, Bullwinkle,
CIRCLE OF TRUST/BOM:
Too often men are passive in everything but work and we need to push ourselves but also have realistic goals in each area of life that is important.

Proverbs 3:5-6… Talked through setting goals for faithfulness in all of life rather than moving forward in one while others fall behind.  Talked through looking at the “ROLES” God has given us in life, then setting “Goals” for each one periodically.  Lastly we talked briefly about the need to pray for strength in these things and how that is one way to acknowledge God in all we do.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

We Don’t Need No Stinkin’ Warm-up

Date: 06/28/2018

AO: Bermuda Triangle

QIC: Gus

PAX: Searcy, Father Abraham, Love Shack, Speaker, Cataract, Snookie, O Positive, Soybean, Yard Sale, Saint Nick, Shoestring, Gepetto, Gus | FNGs: Skee-Lo, Old Faithful, Overtime, Hall Pass

Conditions: 81F and humid – warm and moist

WELCOME

DISCLAIMER

Warm-o-Rama
N/A

Slaughter Starter
25 burpees OYO

Squat & Bearcrawl Ladder
Start at one curb looking at a curb about 20 yards away.
1 squat, then bearcrawl to opposite curb.
2 squats, then bearcrawl to opposite curb.
. . . .
So on and so forth until we reach 10 squats.

Corner to Corner
The driveway to Bermuda Triangle is approximately 1/3 mile from the intersection of Quince & Estate. I told the PAX we’d sprint halfway, then the Gazelles would hold plank until the Clydesdales and Turtles caught up.
Speaker led the way and, after a little trial & error, determined the halfway point.
Two trips to Quince and back = 1.33 miles

Elevens—Humpers and Jumpers
Monkey Humpers at the bottom of the Berm
Star Jumpers at the top of the Berm

Mary
Annie IC x 10 (each hand)
Angle Grinder IC x 10
Flutter Kick IC x 30
Hello, Dolly! IC x 30

Count-O-Rama (15 + 2 early exits)

Name-O-Rama

COT / BOM:  I watched the Arkansas Razorbacks play the Oregon State Beavers in Game 2 of the College World Series last night. The Hogs were leading 3-2 in the top of the ninth inning and needed only one out to win their first national championship in baseball. But then…

We’ve all been there. Sometimes life sucks. It may be because I made a huge mistake that caused life to suck, or I might have watched someone I trust totally drop the ball in a way that negatively impacts my life. But just like those Arkansas baseball players, it’s time to get back to work. The sun still rises, and His mercies are new every morning.

Moleskin: Love Shack traveled from the Magnolia State in his M’s fancy whip. Funny thing is, he stuffed four FNGs in there, and it was a veritable Clown Car. On the way home, those FNGs had transformed into sweaty Man-beasts, so the joke’s on Love Shack’s M. Cobains, Mrs. Shack!

Elder Shoestring left early because he had a meeting, and Gepetto jetted right at 0615. Those guys need to get their priorities straight.