Out of towners at the Barracks

THE SCENE: Perfect temp.  Full moon.  Perfect gloom.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x30
IW IC x15
Daisy Pickers IC x15
Mosey around the track(high knees and butt kickers)

THA-THANG:
Mosey 400m & 10 Merkins
Mosey 800m & 10 Merkins, 10 BBS
Mosey 800m & 10 Merkins, 10 BBS, 10 Squats
Mosey 800m & 10 Merkins, 10 BBS, 10 Squats, 10 Burpees

Mosey to the Parking Garage.

Parking Garage Suicides. Mosey to next level, 3 burpees at the top of the ramp. Mosey back to the bottom.  Rinse and Repeat til you reach the top level.

MARY:
LBC’s IC x20
American Hammers IC x10

COUNT-OFF & NAME-O-RAMA
13 Pax.  1 Willy Loman from Durham, NC- Dial Up. 2 FNG’s- Dry Rub and Duck Master

CIRCLE OF TRUST/BOM:
YHC has to preach this weekend and in the sermon, the scriptures for this week include the question of all questions from Jesus. First, Jesus asks, “Who do people say I am?” and then “Who do you say I am?”  It is a question we should ask ourselves if we say we follow Jesus.  Who do we truly believe He is? As men, we also ask that question of ourselves.  “Who do people say I am?” is a thought YHC has often.  We all get to rest easy in that answer if we believe that Jesus is the Christ.  We find our identity in Him, not in who people say we are.

MOLESKIN:
Dial Up from NC reached out to YHC earlier this week and asked if we could do a little more than just running since he was bringing two FNG’s.  YHC obliged.  We did run quite a bit(3.5 miles) and did some PT mixed in as well.  Dial Up went Beast Mode on the workout! Altar Boy was dead set on naming one of the FNG’s “Memphis BBQ”.  YHC wasn’t feeling that name for our FNG, so we compromised with “Dry Rub”.  I feel like we all won.

ANNOUNCEMENTS:
I forgot.  Like always.

ATM’s at Old Forest

AO: Old Forest

QIC: Handsy

THE SCENE: Mild, with just enough breeze to waft the excessive mosquito spray some PAX used through all of our noses.

F3 WELCOME & DISCLAIMER

Done

WARM-O-RAMA:

  • SSH (IC) – 25
  • IW (IC) – 15
  • Hillbillies (IC) – 15
  • Daisy Pickers (IC) – 10
  • Arm circles, forward then backward (IC) – 20

THA-THANG:

All rounds done in the middle of parking lot. Mosey lap around big parking lot island in between OR, as Four Eyes says, “if you bad,” Bear Crawl the width of the parking lot and Crab Walk back to.
Round 1:
ATM’s
Alternating shoulder taps – 15
Tempo Merkins – 10
Merkins (IC) – 10
Mosey OR bear crawl / crab walk
LEGS
Alternating jumping lunges (2=1) – 15
Tempo squats – 10
Squats (IC) – 10
Mosey OR bear crawl / crab walk
ABS
Freddie Mercury – 15
Tempo Hello Dolly – 10
Hello Dolly (IC) – 10
Mosey OR bear crawl / crab walk
Rinse and repeat. Subsequent Rounds – 12, 8, 8… 9, 6, 6… 6, 4, 4… 3, 2, 2

MARY:

  • American Hammer (IC) – 25
  • Hollywood Side Crunches (IC) – 15 each side
  • Hold plank until 0615

COUNT-OFF & NAME-O-RAMA

20 (1 FNG, 1 Irish Goodbye) – Lodge, Mudslide, MIB, Reaper, Crayfish, Bottomless, Frisky (FNG), Teacher’s Pet, Fishbowl, One and Done, Squeegee, Dewey, Upgrade, Altar Boy, Chioccetti, Easily Amused, Doc Hollywood, Kingpin, Jail Bait, Handsy (QIC)

CIRCLE OF TRUST/BOM:

We all need friendships and connections. Those don’t happen overnight, but require time invested in sharing experiences together. F3 is a perfect example. Press into your relationships and make sure you are being disciplined to get time with those you care about.

MOLESKIN:

It’s hard to Q a workout that requires you to call cadence counts almost the entire time. Had to ask a few PAX to help a few times so I could catch my breath!

ANNOUNCEMENTS:
Old Forest WILL BE OPEN this Monday, Sept. 2 (Labor Day). Check Pre-blast for any other announcements.

Griff-ish & Nicole-ish At The Barracks

THE SCENE: Clear, low humidity, 72
F3 WELCOME & DISCLAIMER: offered 
WARM-O-RAMA:
Together, in cadence

SSH x 15
Imperial Walkers x 15
Squats x 15
Daisy Pickers x 10 (Nice & Slow!)
Bobby Hurley x 12
Mountain Climbers x 15

Indian Run (400 meters)

THA-THANG:
Griff & Nicole are two cross-fit run routine workouts. Both these were modified as follows:

Griff-ish
With a partner, run 400m, then run 200m backwards. When complete, perform 20 APFT sit-ups (hands interlocked, partner holding feet, shoulders touch the ground, butt doesn’t come off the ground, elbows touch knees).
Spent 15 minutes and PAX completed 3 full reps.

Nicole-ish:
OYO run 400m with set up AMRAP pull-ups every lap. Spent 13 minutes and most PAX completed 3 reps.

MARY:
Did a post-run 5 minute stretch together including calves, hamstrings, groin and quad. All that was missing was the soft music and incense.

COUNT-OFF & NAME-O-RAMA
7 PAX: Altar Boy, Squeegee, Crayfish, Bottomless, Easily Amused, Jail Bait, Shoestring

CIRCLE OF TRUST/BOM:
Talked about witnessing a fight at an elementary school in Panama last week. The biggest kid in the school came to the defense of the kid being picked up. How are we using our power, privilege, and influence to stand up for those who need advocates?

MOLESKIN:
A few of us ran one additional 400 meters to get to 3 miles for the morning.
FIA group made an appearance on the track around 0600.

Track and Tower

THE SCENE: High 60s.  Banana moon.

F3 WELCOME & DISCLAIMER:  Sufficiently uttered.

WARM-O-RAMA:

SSH x 30 IC
Squats x 15 IC
Stretch what ails you
400M jog
100M butt-kickers
100M high-knees
100M Caraoca facing in
100M Caracoa facing out

THA-THANG:

1600M sprinting the straights and recovery jog on the curves

Head to the parking garage for full ladder.  Up one level, back down, up two levels, back down, etc.  Push on the way up, recover on the way down.

First finishers sprinted up / recovered down the first ramp a couple of times.

MARY:

Flutterkicks x 50 OYO

COUNT-OFF & NAME-O-RAMA:  16 PAX (1 FNG).  MIB, Doc Hollywood, Chioccetti, Early Bird, Easily Amused, Altar Boy, Mulligan, Petunia (FNG), Gus, Teacher’s Pet, Squeegee, Toms (QIC), Dewey, Ricky Bobby, Lodge, Shoestring

CIRCLE OF TRUST/BOM:  Sometimes even good information can clutter an already noisy life.  Sky Q does good work when we get still and quiet.

MOLESKIN:   This was a good morning.  Altar Boy was gracious enough to test our preparation.  Always enjoy running around at the Barracks.  It’s still the best AO around.

ANNOUNCEMENTS:  None.

Four Corners with Rewind

AO: Old Forest
QIC
: Handsy
THE SCENE: 73 and muggy but with a nice breeze
F3 WELCOME & DISCLAIMER: did it
WARM-O-RAMA:

  • Merkins
  • SSH
  • Daisy Pickers
  • Arm Circles
  • Mosey lap around the parking lot

THA-THANG:

Escalator (rewind)
Using the four corners of the OF parking lot, start at corner 1 and proceed with travel method and exercise for corner 2. Then reverse travel method back to startex, gas pumpers til all in.
Next time go through corner 3, then reverse all the way back to startex. Then corner 4, reverse, lastly all the way back around to corner 1 and reverse.
Round 1
  • Bear crawl to corner 1 (~15 yards)
  • Corner 1 – perform 20 Merkins
  • Crawl bear back to start (corner 4)
  • gas pumpers til all in
Round 2
  • Bear crawl to corner 1 (~15 yards)
  • Corner 1  – perform 20 Merkins
  • Lunge walk to corner 2 (~30 yards)
  • Corner 2 – perform 20 BBSU’s
  • Reverse lunge walk back to corner 1
  • perform 20 merkins
  • Crawl bear back to start (corner 4)
  • gas pumpers til all in
Round 3
  • Bear crawl to corner 1 (~15 yards)
  • Corner 1  – perform 20 Merkins
  • Lunge walk to corner 2 (~30 yards)
  • Corner 2 – perform 20 BBSU’s
  • Crab walk to corner 3 (~15 yards)
  • Corner 3 – perform 20 overhead arm claps
  • Reverse crab walk back to corner 2
  • Perform 20 BBSU’s
  • Reverse lunge walk back to corner 1
  • perform 20 merkins
  • Crawl bear back to start (corner 4)
  • gas pumpers til all in
Round 4
  • Bear crawl to corner 1 (~15 yards)
  • Corner 1  – perform 20 Merkins
  • Lunge walk to corner 2 (~30 yards)
  • Corner 2 – perform 20 BBSU’s
  • Crab walk to corner 3 (~15 yards)
  • Corner 3 – perform 20 overhead arm claps
  • Burpee broad jump to corner 4 (~30 yards)
  • Corner 4 – perform 20 squats
    ***Much to the delight of all the PAX, we did not have time to reverse back through all of round 4.

MARY:

  • Peter Parkers
  • Hello Dalai Lama
  • LBC’s
  • Box Cutters
  • Hollywood Side Crunches

COUNT-OFF & NAME-O-RAMA

11 for bootcamp: Handsy (QIC), Chioccetti, MIB, Doc Hollywood, Goose, Doo Wop, Fishbowl, Dewey, Easily Amused, Sir Mix-a-lot, Lodge

3 for a run – Squeegee, Pirtle, Teacher’s Pet

CIRCLE OF TRUST/BOM:

What do you spend your time thinking about? Where do you put your mental energy? Often what we think about shapes our identity. Make sure that your thought life doesn’t shape you who are in contradiction to the Truth. Let what God says about you define who you are.

MOLESKIN:

Thankful for the change to workout with these men and great to see Doo Wop and Goose back out after their first F3 post at Sandlot yesterday.

ANNOUNCEMENTS:
See the preblast for announcements.

Stack’em 15 High

THE SCENE: Feeling like summer with that early a.m. humidity. Not gloomy enough to disguise the PAXs’ looks of anticipation as new sets of headlights graced the parking lot.
F3 WELCOME & DISCLAIMER: Done. Healthy reminder to push yourself above modification, or else why are we out here?

WARM-O-RAMA:
SSHs x 30 IC, Burpees x 10 IC, IW x 20 IC, Failure to Launch x 2 IC, Overhead Claps x 20 IC
THA-THANG:
Stacked rep counts consisting of three exercises at four stations with movements in between each round.

1st station:  CMU pile (movement; Bear Blocks – 20 yrds)

Round 1, rep count at 1:  Blockie Body Bags, Blockie Body Builders, Blockies

Round 2, rep count 2: “, “, “

Round 3, rep count 3: “, “, “

2nd station:  CMU pile (movement; block pull throughs in the high plank position sliding CMU back and forth underneath you)

Round 4, rep count 4: Curls, Overhead Press, Rows

Round 5, rep count 5: “, “, “

Round 6, rep count 6: “, “, “

3rd station: Ball court/Monkey Bars (movement; monkey bars, each rung, feet off the ground)

Round 7, rep count 7: Bobby Hurlies, Jump Squats, Carolina Dry Docks

Round 8, rep count 8: “, “, “

Round 9, rep count 9: “, “, “

4rth station: Big Tree @ 3/4 mile mark (movement; ruck/rope pull. rope attached to ruck and thrown over a large branch approx. 30′ up.  on your six pull the ruck to the limb.  modified to PAX taking turns OYO in between rounds.

Round 10, rep count 10: Long Jumps, Walking Lunges, Power Skips

Round 11, rep count 11: “, “, “

Round 12, rep count 12: “, “, “

Round 13, rep count 13: High Knees, Butt Kicks, Squat

Round 14, rep count 14: “, “, “

Round 15, rep count 15: “, “, “

MARY:
Some PAX did Flutter kicks waiting on the 6.
COUNT-OFF & NAME-O-RAMA
14 PAX, 1 FNG (Mario Kart); Bailout, The Dude, El Bano, Big Top, Mudpants, Judah, Lipton, Beauty Shop, Flat Tire, Bob Ross, Squeegee, Drifter, Tomb Raider
CIRCLE OF TRUST/BOM:  Surrender.

“Surrender is the proof of conviction.  Surrender is the proof of a convicted life.”

The above leads me to this question; where and what am I surrendering in my life that is proof of my convictions?  In F3 we surrender the comfort of our fartsack, our time, and our isolation to combat ‘sad clown syndrome’.  Pretty easy to see the surrender in what we do in the early a.m.  Now let’s dig deeper, get a little more uncomfortable.

I strongly believe that abortion is the holocaust of our generation(s).  How could the Nazi party murder millions of Jews, eastern Europeans, mentally ill, and other minority groups?  How were some people complacent in this?  What did professed Christ followers do or not do during the holocaust?  History is 20/20

Now, what am I surrendering to match my conviction that abortion is murder? Am I volunteering at a pro-life clinic?  Am I supporting single moms, orphans, foster kids?  Do I foster?  Do I adopt?  Am I identifying a young pregnant girl in my neighborhood and showing love and compassion for her?  Where is my time, talents, and treasures being spent and is there enough evidence in what I am surrendering to convict me of my conviction?

My M is adopted, praise God for her biological Mom whoever and wherever she is. I bet there was more than 1 who surrendered a lot for her.

MOLESKIN: Great to see the PAX come on out, even if you’re against dudes wearing ladies hair styles.  The clippers were ready.  In their desperation, the PAX aggressively EH’ed some early morning joggers and dog walkers.

It was great to see Bob Ross make the trek from the NE Kingdom and to fellowship with Flat Tire, his Irish Goodbyes are classic.

Prayers requested for El Bano as he prepares for a multi-week trip to Tanzania, HIM! Maybe we could all support him with some of our treasures also.

ANNOUNCEMENTS:
Convergence Monday, Memorial Day at the Barracks.  Pick your poison as there are three workout options or three hours of working out depending on your inclination.

Sucker. Punch.

THE SCENE:
Green Mile; sixty-somethingish degrees and threatening

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Follow me.

THA-THANG:
Start run.

Counter-punch to Slots’ untimely remarks that Old Ballz has lost his step=3 Hill Repeats (3 up/3 down) IC at garbage dump.

Resume run.

Slots’ watchful eye prophesied more hill repeats near Hyde Lake. 5 Hill Repeats (5/5) IC.

Resume run.

No prophet coulda seen this coming.  Indian Run up the really tall hill (.6 mile) near the place, formerly known as The Kitchen.

Mosey down really tall hill.

Resume run.

1 last Hill Repeat (1/1) at garbage dump.

Finish run.

  • MARY:
    • Ain’t nobody got time for that.
    •  
    • COUNT-OFF & NAME-O-RAMA
      4; Slots, Speaker, Squeegee and O Positive (YHC)
    •  
    •  CIRCLE OF TRUST/BOM:
      Life is full of tall hills and sucker punches.  Expectations change. Circumstances may dictate digging in and fighting through the suck, because that is what is required of us HIM. Relate this to your marriage, raising kids, workplace, fitness.  It is so important we see things through and FINISH STRONG. We all have limits…if we have reached them…and still need help or encouragement or accountability…REACH OUT to your brothers!!!
    •  
    •  MOLESKIN:
      So good to have Outerlooper, Slots, join his brethren this morning.  We put in miles. Ran hills. Mumble-chattered profusely. Except during the sucker punch Indian Run.  Nobody said a word.  It was epic.  Hope Slots learned a valuable lesson, ‘loose lips sink ships’. LOL  We were gonna hit those hill runs regardless. Prayer lifted up for our brother,  Big Perm, who recently  suffered a personal loss.  Proud of the PAX who showed up today to do work and FINISHED STRONG, followed up with some PLC together.
    •  
      • ANNOUNCEMENTS:
        See: Preblast

Celebrating Moms by Getting Better

THE SCENE: 58 and overcast…nearly perfect
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

  • SSH x 20 IC
    • Abe Vigoda x 10 IC
  • Daisy Pickers x 10 IC
    • Mountain Main Poopers

THA-THANG:
Run 2 miles down greenline

AMRAP Merkins for 2 minutes

Run Back

MARY:
AMRAP BBSU for 2 minutes

COUNT-OFF & NAME-O-RAMA
7 PAX – Speaker, Squeegee, Croissant, Big City, Pirtle, O Positive, Bailout

CIRCLE OF TRUST/BOM:
It’s Mother’s Day…Some of you may not have a mother with us anymore.  Whether you do or don’t , I am going to ask you to take a few minutes today and write them and a hand written note.  If you have them with you, get it to them as soon as possible.  If they’ve already left us, still take time today to reflect on them and write a letter to them.  Let them know you appreciate them.

MOLESKIN:
I hate running.
ANNOUNCEMENTS:

Climbing the Ladder at The Barracks

THE SCENE: Beautiful morning! No rain, 60*. Good conditions for a tough track workout.

F3 WELCOME & DISCLAIMER: Done.

WARM-O-RAMA:
SSH x15 IC
Daisy Pickers x15 IC
Warm up lap around the track with butt kickers and high knees
30 seconds of stretching OYO

THA-THANG:
If you want to get faster, you have to run fast. We did a speed track workout to get better together!

Round 1: 100s

  • 100s for 6 minutes
  • 25 merkins
  • 30 seconds to recover

Round 2: 200s

  • 200s for 6 minutes
  • 25 merkins
  • 30 seconds to recover

Round 3: 400s

  • 400s for 6 minutes
  • 25 merkins
  • 30 seconds to recover

Round 4: 800s

  • 800s for 6 minutes
  • 25 merkins
  • 30 seconds to recover

MARY:
American Hammer x25 IC
Boat / Canoe til 6:15

COUNT-OFF & NAME-O-RAMA
12 PAX (0 FNGs) – Tomb Raider, Teacher’s Pet, Pirtle, Doc Hollywood, Costello, Bottomless, Handsy, Altar Boy, Squeegee, Dewey, MIB, Easily Amused (Q)

CIRCLE OF TRUST/BOM:
“Now while Paul was waiting for them at Athens, his spirit was provoked within him as he saw that the city was full of idols.” (Acts 17:16)

While Athens was filled with visible idols, our culture is filled with idols too; though, they may be less visible. These idols expose stories that shape us and the culture we live in. Paul’s example in Acts 17 is to observe the idols of his day, but then to confront the stories underneath with the story of Jesus.

For example, a modern-day idol is power. We strive to climb the ladder, celebrating success and achievement. But the story of Jesus is one in which He didn’t hoard power, but gave it away. The trajectory for a follower of Jesus is a downward trajectory, giving away power to love and serve others.

Pay attention. Then lovingly confront the idols of our day with the powerful message of Jesus.

MOLESKIN:
100s were hard… 200s were harder… 400s were even harder… 800s were hardest! But running with these HIM pushed me to get better.  Grateful for these men.

ANNOUNCEMENTS:
None.

Wild Card Mosey through Nutbush

THE SCENE: Humid. 60s
F3 WELCOME & DISCLAIMER: PAX Welcomed & Disclaimed
WARM-O-RAMA:

  • SSH x30 ic
  • windmill x 10 ic
  • Imperial walkers x10 ic
  • polka stretch x10 ic
  • merkins x10 ic
  • arm circles x32 (8 each of fwd baby, fwd big, rvrs baby, rvrs big)

THA-THANG:
Wild Card Mosey. YHC bought the f3 workout cards and received them in September & have failed to use them in a workout. The plan was to go lightpole to lightpost on a mosey drawing a card at each successive lightpole and executing the exercises, so on and so forth. 

However, I chose to take us up to Jerry’s Sno Cones and back to STARTEX 😉

Because it was 1.2 miles from STARTEX to Jerry’s, I figured the lightpole idea wouldn’t be feasible time wise. So we moseyed up Wells Station Road and drew a card at each non-residence – and there were several churches and businesses. I think all in all we worked out each muscle group just a hair with each PAX drawing at least 3 cards each…and of course we covered 2.4 miles!

Jerry’s was closed of course…

MARY:

We made it back to STARTEX 😉 for American Hammers x25 IC and finished.

COUNT-OFF & NAME-O-RAMA
6 (Kotters to Krusty & Scarecrow!)

CIRCLE OF TRUST/BOM:

YHC shared about last minute being asked to lead Bible study for community group Tuesday. It’d been something he knew he should be regularly doing as we do this in a rotating fashion. We should take account of our ‘should’ moments and HC!