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!

Not the normal Green Mile

THE SCENE:

Gorgeous Easter morning

F3 WELCOME & DISCLAIMER  

Disclaimed


WARM-O-RAMA:  N/A

THA-THANG:
Only a 4 mile run.

  • 25 merkins every half mile (200 total)
  • no bobcats were seen at the bamboo fields
  • 8  climbs up the old dump hill through ankle tall wet grass
  • discovered where all the deer hangout during daylight

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
8PAX

Bailout, Speaker, Pirtle, Pops, Nature Boy, Squeegee, Orange Julius, Sparky-Q

CIRCLE OF TRUST/BOM:

99% is not good enough. It’s the 1% that will slap you in the face as a cruel reminder of life and it’s ways.  Stay sharp at all times or pay the price.

MOLESKIN:
I was not happy with myself or some of my recent actions and unfortunately 7 other PAX paid the penalty along with me.  My physical self abuse was inevitable but to have my F3 brothers there with me was priceless.  The hill at the end totally sucked but it didn’t keep my boys for blasting up it with all out effort.  I’m smiling just thinking about it.

Nice to meet Bailout and see OJ at the GM.

ANNOUNCEMENTS:
Keep Pirtle’s family and Bailout’s wife in your prayers as they are both dealing leg surgeries and the long road of recovery.

Devil’s Mile at Barracks

THE SCENE: Wasn’t raining.  Shorts weather.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

400m jog
Daisy pickers x 10 IC
Windmill x 10 IC
Imperial Walker x 10 IC
Arm Circles x 10 I[toms]C
Reverse Arm Circles x 10 I[toms]C

THA-THANG:

Devils Mile (modified:

  • 400m walking lunges
  • 30 merkins
  • 400m broad jumps
  • 30 squats
  • 400m backward run
  • 30 burpees
  • 400m bear crawl

MARY:
No time.

COUNT-OFF & NAME-O-RAMA

11 PAX (0 FNG).  Soybean, Teacher’s Pet, Bottomless, Doc Hollywood, Squeegee, Shoestring, Dewey, Altar Boy, Jail Bait, Toms (QIC)

CIRCLE OF TRUST/BOM:
Sometimes you try your best and still come up short.  Oh well.  Make sure you are measuring your value with the right thing.

MOLESKIN:
None.

ANNOUNCEMENTS:
None.

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