Cooper Meets Murph

THE SCENE: A bit more breathable than the humid weather we’ve been having.

F3 WELCOME &
DISCLAIMER:  Done

WARM-O-RAMA:

  • SSH x20 IC
  • Hillbillies x15 IC
  • Daisy Pickers x15 IC
  • IW x15 IC
  • Warm up lap around the track with butt kickers, high knees, and carioca

THA-THANG:
This workout was inspired by two routines: Cooper… meet Murph.

  • Run a lap, sprinting the last 100 meters
  • At the end of each lap: 10 pull-ups, 10 BBSUs, 10 squats
  • Repeat with 9 pull-ups, 9 BBSUs, 9 squats
  • Count down to 1
  • Have fun!

MARY:
I needed one more lap to get to 3-miles. So we grouped up for a First Nation Run, with the two PAX in the back completing 2 burpees then sprinting to the front.

Totals:

  • 3 miles (mileage varies amongst PAX)
  • 55 pull-ups
  • 55 BBSUs
  • 55 squats
  • some extra burpees for fun

COUNT-OFF & NAME-O-RAMA
13 PAX (0 FNGs) – MIB, Teacher’s Pet, Crayfish, Slots, Dewey, Sir Mix-A-Lot, Chiocetti, Peekaboo, Bottomless, Goldilocks, Upgrade, Lipton, Easily Amused (QIC)

CIRCLE OF TRUST/BOM:
1 Peter 3:15 – “But in your hearts revere Christ as Lord. Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have. But do this with gentleness and respect.” 

I was thinking about this verse during a few laps this morning. The word hope was standing out to me. Hope is the quality that followers of Jesus demonstrate that catches the attention of those close to us. When things seem hopeless, when darkness seems to be winning out, when evil seems to prevail… Christians have hope because we know that “the light shines in the darkness and the darkness has not overcome it” (John 1:5). We have hope because we know that righteousness and goodness and justice will have the last word.

It’s this hope that catches people’s attention. And Peter encourages us to be prepared to give a gentle and respectful explanation for that hope, to tell the story of Jesus.

MOLESKIN:
One thing I love about Friday track workouts at The Barracks is that it brings together PAX who post at a variety of AOs and don’t often see each other the rest of the week. This morning I got enjoyed meeting and getting to know several PAX, and I hope we get to keep building on that.

ANNOUNCEMENTS:
None

བཀྲ་ཤིས་བདེ་ལེགས།

THE SCENE: Unseasonably warm and muggy for the Himalaya
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, IW, DP, M
THA-THANG:

  • Mosey from Lhasa out on the plateau
  • Tibetan Run to escape rabid mastiff
  • Melted snow to quench thirst
  • Sprint to base camp and avoid hostile government forces
  • 5 rounds of partner work. A does mountain climbers while B yak crawls, sprints up Hillary Step, completes 5 prostrating burpees and descends back to A.
  • Mosey back towards Lhasa
  • Partner shows signs of Acute Mountain Sickness, partner carry for a while and switch. Then continue to Lhasa for Yak Burgers and Yak Butter Tea

MARY:
Hello Dalai Lamas, LBC’s, LOL’s

COUNT-OFF & NAME-O-RAMA
14 (1 FNG – Stripes)
CIRCLE OF TRUST/BOM:
Tibetan Buddhism is all based on merit, performing religious ritual to earn  a better station once reincarnated. As a follower of Jesus, I thought my life was based on a grace-centered encounter with the Creator. When Micah was diagnosed with cancer I found myself quickly reverting to a merit-centered mindset. I would do whatever I needed to, if God would only heal my son. This mindset reflected a belief that God could love Micah and/or me more than He did. Also, that His love was conditional upon my works of religious ritual. It is a wrong mindset.

In our own lives, how much of our relationships are based on merit earning as opposed to grace? It’s easy to love those who love me. Do I only give to those who give to me or can I freely give to those who only take from me? Reflect on how your relationships really operate, and be open to exhibiting grace when it’s unmerited.

MOLESKIN:
I was really sweaty

ANNOUNCEMENTS:
Join Fight For Micah Memphis Marathon Team!

The Barracks

THE SCENE: A good day to get stronger
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20X IC SSH
7X IC MERKINS
14X IC SQUAT, AIR
13X IC DAISY PICKERS
THA-THANG:
PICK PARTNERS – 30 SECONDS AMRAP THRUSTERS – PARTNER OFF BY REPS

5 ROUNDS X 4:00 MINUTES
P1 FLIP LOG
P2 5X SANDBAG TOSS OVER SHOULDER, OVERHEAD CARRY TO P1
SWITCH
30 SECONDS REST

MARY:
REPLACE LOGS
COUNT-OFF & NAME-O-RAMA
14 PAX (1 FNG): Hitch (QIC), Ta-Ta (FNG), Soybean, Jail Bait, Teacher’s Pet, Upgrade, Peek-a-boo, Four Eyes, Bailout, Mama’s Boy, Tuco, Lodge, Nature Boy, Bruce
CIRCLE OF TRUST/BOM:
As men in this community we train lifting heavy things together to develop strengths physical, mental, emotional, and spiritual intended to serve our concentrica. This is not to say that our personal practice of manhood should be regarded worse should we stumble or require support, only that we commit ourselves to a lifestyle of preparation for the hour of need so that when called upon we may shoulder more than our share of the burden.
MOLESKIN:
Not all logs are made equal. Some are fucking heavy.
ANNOUNCEMENTS:
City Ruck Tour is coming.

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.

The Sandlot LAP- Legs, Abs, and Pecs

THE SCENE: Real nice at first; then too hot for Hitch to keep his shirt on
F3 WELCOME & DISCLAIMER

Not a professional! Then repeated for MIB when he arrived. 
WARM-O-RAMA:

Side Straddle Hop 20x

Daisy Pickers 15x

Windmill 15x

THA-THANG:
Mosey to the Skatepark and partner up

Set 1-

  • Jump down and up from the pit 20x
  • Flutter kick till the partner is done

Set 2-

  • Box jumps 20x
  • Freddy Mercury till the partner is done

Rinse and Repeat (half the reps)

Mosey to the Bleachers, everyone OYO!

  • 10 irkens
  • 10 dirkens
  • 10 laps up and down the aisles of the bleachers

Rinse and repeat!

Mosey to the Rugby Field and partner up again

  • Run the length of the field and back
  • Burpees until your partner gets back

MARY:

  • Toe touches side to side 20x
  • Dealers choice all around about 20x each exercise, included some LOLs, LBCs, Dying Cockroach, Inching Burpee thingy, etc.

COUNT-OFF & NAME-O-RAMA
MIB, Hitch, Teacher’s Pet, Christmas Tree, Chioccetti, Moth Balls on Q
CIRCLE OF TRUST/BOM:
Beautiful word on the brotherhood F3 provides, how essential it is for my life, and how it’s been missed. Coming off of a long break has been exciting with all the life changes, but also realizing the need for brothers in Christ to connect with and to meet with regularly.
MOLESKIN:
Still don’t understand the difference between this and Circle of Trust, but Jesus loves you.
ANNOUNCEMENTS:
4th of July convergence at The Mothership at 6:30 a.m.!

Zombies v Humans again

THE SCENE: No question, it was hot.
F3 WELCOME & DISCLAIMER Check. Although I gave it 3 more times because apparently HC means show up at 5:31 or later. 
WARM-O-RAMA:

SSH – 30, Daisy Pickers- 15, IW-15, Polka  Stretch-15
THA-THANG:
In the parking lot, everyone lined up and completed a race. PAX completed 10 burpees on one side of parking lot, then ran to the other side to complete 10 burpees, then PAX ran back to the finish line. As PAX crossed the finish line, they would yell “1” or “2”. Each pair was put together for the next exercise.

Mosey to the Rugby field. Then, PAX that were 1’s were Zombies playing “Catch Me If You Can” with the 2’s (the humans).  The route was 4 Corners of the rugby field.

Corner 1 (Zombies started here, humans were running to Corner 2): 20 Turkish getups, then crabwalk up hill, then run to next corner.

Corner 2: 20 Squats, then run to next corner

Corner 3: 20 Big Boy Situps, then run to next corner

Corner 4: Bear crawl down the hill, then 20 Merkins, then run to Corner 1

Rinse and repeat. PAX Completed at least 3 rounds of the “4 Corners”

3 PAX were caught by the Zombies. YHC called for 5 penalty burpees for each caught human, so PAX completed 15 Burpees. Then, Mosey back to the flag.

MARY:
Hollywood Side Crunch -20 , Carolina Dry Docks – 15 American Hammer-25, Box Cutters -20, LOL’s-10

COUNT-OFF & NAME-O-RAMA
8 PAX
CIRCLE OF TRUST/BOM:
Talked about creating culture instead of passively letting culture happen. What are the things we want for our families, kids, and other parts of our life? How do we create the culture we want in these areas.
MOLESKIN:
None.

ANNOUNCEMENTS:
Get your Sandlot Shirt.

EMO B.O.M.B.S.

THE SCENE: Humid, but not humid enough for me to describe the scene as “moist.”

F3 WELCOME & DISCLAIMER: Done, and done again for late arrivers.

WARM-O-RAMA:

  • SSH x20 IC
  • Daisy Pickers x15 IC
  • IW x15 IC
  • Arm Circles x10 IC
  • Arm Circles (reverse) x10 IC
  • Hillbillies x15 IC

THA-THANG:
First, we moseyed to the playground for some pull-up fun. We partnered up, and each pair completed 50 pull ups. While Partner 1 was doing pull ups (AMRAP), Partner 2 was doing some American Hammer. Repeat til accomplishing 50 pull ups. Hold plank til all-in.

Then we moseyed to a random clearing – clear of the old trees that make up Old Forest – for some modified (B.O.M.B.S.) suicides. Like suicides, start at the starting line, sprint to cone 1, sprint back to the starting line, sprint to cone 2, etc.  BUT, modify to add exercises at starting line and each cone.

  • Starting Line = Burpees
  • Cone 1 = Overhead Claps
  • Cone 2 = Merkins
  • Cone 3 = Big Boy Situps
  • Cone 4 = Squats

We completed 4 rounds, flutter-kicking til all-in after each round:

  • Round 1 = 2 reps
  • Round 2 = 4 reps
  • Round 3 = 6 reps
  • Round 4 = 8 reps

Fortunately for these PAX, we had time for a BONUS ROUND! Since the PAX seemed pretty spent (myself included!), I kindly gifted them with only FOUR REPS during the bonus round. BUT….. this time we bear crawled and crab walked instead of running. Whew!

Thankfully, we had an Easily Amused playlist filled with emo, punk, and pop-punk highlights from the 90s and early 2000s. Green Day, Blink 182, Taking Back Sunday, and other wildly energetic and mournfully sad bands gave us the fuel we needed to get through 120 burpees and other shenanigans.

MARY:
We moseyed back to the flag in time for 38 American Hammer IC.

COUNT-OFF & NAME-O-RAMA
14 PAX: Crayfish, Mudslide, Dewey, Four Eyes, Tuco, Goose, Jail Bait, Altar Boy, Bottomless, Chioccetti, Teacher’s Pet, Mirage, Lodge, Easily Amused

CIRCLE OF TRUST/BOM:
This morning I was thinking about sleep because my 2.2 kept me up all night. Some evenings I end my day with the Compline Prayer from the Book of Common Prayer. It’s a nightly reminder that sleep is a gift and an opportunity to surrender to God. When we sleep, we give up control and trust that God’s in control, that God is good, and that God is for us.

“In peace I will lie down and sleep,
    for you alone, Lord,
    make me dwell in safety.”   – Psalm 4:8

MOLESKIN:
This was a hard workout! I’m thankful to be in the company of HIM who push me. PLC was rich today as men continue to grow in relationship with one another.

ANNOUNCEMENTS:
Pre-order your Sandlot shirts HERE!

F Burpee Dan

THE SCENE:

Moist
F3 WELCOME & DISCLAIMER

Did

WARM-O-RAMA:
SSH 53x IC

15 Squats OYO

Imperial Walkers 15x IC

15 Merkins OYO

Daisy Pickers 15x IC

15 Groiners OYO

Arm Circle 20x IC

Mosey around the island
THA-THANG:
4 Corners:

Partner Up

Round 1:                                                 Round 2: 

C1 – 10X Burpees                              C1 – 15x Burpees

C2- Merkins                                         C2 – Irkens

C3- Squats                                           C3 – Lunges

C4- BBSU                                             C4 – LBC

Run long, bear crawl short 

Burpee Dans

Pax line up at end of large island

2x lunge walk then 1x burpees to the end (40 yds?)

2x lunge walk 2x burpee back

2x lunge walk 3x burpee back

2x lunge walk 5x burpee back

Run back to flag

 

MARY:
15xIC American Hammer


COUNT-OFF & NAME-O-RAMA
8 Pax :  Shoestring, Teachers Pet, Stay Puffed, Toaster, Easily Amused, Jail Bait,Crayfish, Duey
CIRCLE OF TRUST/BOM:
Find 4 guys that know you. Guys that you can text at 1 a.m and ask to pray for you. Get in a Shield-Lock and accelerate one another. It’s been so good for me and the other guys i’m in it with. 
MOLESKIN:
Enjoyed being with my brothers this super gloomy morning. We need to reach out to some pax who have not been out in awhile.   
ANNOUNCEMENTS:

Shoestring – “Be ready for Christmas in July.” 

Forgotten BB for Ruins 11/29/18

THE SCENE: Nice and Cool
F3 WELCOME & DISCLAIMER

Yes

WARM-O-RAMA:
SSH

Imperial Walkers

Daisy Pickers

Stretch whatever you need

THA-THANG:
Mosey to basketball court at Tom Lee Park

Get on baseline and do side lunges (defensive slides) stop at

free-throw line do 5 Bobby Hurleys

3 point line 10 BH

Half Court 15 BH

To the end 20 BH

Defensive slide back

Shots:

Run suicide escalators : Do an exercise 5,10,15,20 x with a suicide in between.

First Pax shoots free throw to decide which exercise we do

Merkins or Hand release Merkins :  HR Merkins

LBC or WWII : WWII

SSH or Smurf Jacks:  SSH

Flutter Kicks or Gas petals: Flutter Kicks

MARY:
Yes?
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Probably about being responsible
MOLESKIN:
Dont forget to publish the BB
ANNOUNCEMENTS:

Four Corners BOMBS on Beale Street Landing

THE SCENE: Probably one of the most favorable weathered mornings of 2019, started cool, worked up to a sweat tho!
F3 WELCOME & DISCLAIMER: Welcomed & disclaimed
WARM-O-RAMA:

  • SSH x30
  • Daisy Pickers x15
  • Imperial Walkers x15
  • Arm Circles x32
  • Polka Stretch x15

THA-THANG:
Mosey to Beale Street Landing

  • Four Corners BOMBS
    • 10 reps at first corner, mosey up and down the north side of the Landing, 10 more reps, crab walk west, 10 reps, then return to south side of the Landing, 10 reps, bear crawl to starting corner and begin reps on next movement
      • Round 1: Burpees
      • Round 2: Overhead Claps
      • Round 3: Merkins
      • Round 4: Big Boy Sit-Ups
      • Round 5: Squats
    • One or two pax finished and started to rinse and repeat and made it 1/2 or 3/4 through 5 burpees round, but we paused to return to STARTEX for Mary

MARY:

  • LBCs x15
  • Baby Makers x15
  • LBCs x15
  • Hollywood Side Crunch x 10 each side
  • LBCs x15

COUNT-OFF & NAME-O-RAMA
7

CIRCLE OF TRUST/BOM:

Shared about the news from Frayser the night before that made national headlines & spoke about that combined with the Cofield murder that these things should not push us to insulation and isolation, but to embrace and be for community. Strive for unity and understanding why people are upset rather than rushing to divisiveness.

MOLESKIN:
YHC had put Bruce Wayne on the schedule, and had comz issues via text the week prior…so weinke was crafted pre-pre-ruck on the john at 4am.