6 over par…FOREties. See what I did there.

THE SCENE: Humid, damp, balmy but delightful
F3 WELCOME & DISCLAIMER: done & done. don’t be an idiot.
WARM-O-RAMA:

  • SSH x 20
  • Imperial Walkers x 10
  • Hillbillies x 10
  • Daisy Pickers x 10
  • Static leg stretches and groin stretch
  • Little Mosey to the 5th hole on the Overton Park Golf Course

THA-THANG:
The score for par on the 9 holes at the Overton park golf course is 34 and our workout today was geared around 40’s (the more intense relative of 11’s) which prompted the naming of “6 over par” to today’s workout.

On the tee box at hole no. 5, we started our 40s with burpees and then ran the length of the hole to the green where we did merkins.  This was our routine:

  • 30 Burpees, run to the green, 10 Merkins, run back to tee box, 10 count, “Recovery MARY” of 15 LBCs
  • 25 Burpees, running backwards to green, 15 Merkins, run to tee box – 10 count, Recovery MARY of 10 Big Boy Situps
  • 20 Burpees, run to green, 20 Merkins, run to tee box, 10 count, Recovery MARY with 15 Freddie Mercuries
  • 15 Burpees, run backwards to green, 25 Merkins, run to tee box, 10 count, Recovery MARY with Iron Cross x 1 minute
  • 10 Burpees, run to green, 30 Merkins, run to tee box til all in with a Mosey back to Shovel Flag.

MARY:
No additional MARY at the end of the workout.
COUNT-OFF & NAME-O-RAMA
15 PAX (1 FNG – Beesley)
CIRCLE OF TRUST/BOM:
I was challenged by a good word from a visiting pastor yesterday during worship.  He reviewed the proverb/saying…”If you give a man a fish…you feed him for a day.  If you teach a man to fish, you feed him for a lifetime.”  He then added another line that I had never heard, “If you train a man to fish…..” No one knew the answer at this point.  He paused and said….”You feed his entire village.”  He then challenged us to learn how to share our faith and what we believe and be ready and equipped to engage those searching for Jesus in a way that we not only feed them, but are able to train them to feed others.  Challenge for the PAX today was for each of us to examine our own walks in faith and decide where we were in this paradigm.  Feeding, Teaching or Training.

MOLESKIN:
Idea for this workout came from a discussion with Shoestring at the Mothership this past Saturday about why we people just don’t do burpees in workouts anymore.  That we have begun to over-complicate the workouts.  I thought…yeah, he might have a point.  Thus, this workout idea was conceived.

Great energy from the group through noticeable groans of discomfort and pain with several PAX endorsing each exercise with “great idea” or “of course” or “recovery?!”  Each PAX pushed himself and each other which is always encouraging to see and be apart of.  PAX encouraged our FNG as well which was great to see.  Toms successfully completed the fastest 10 count that I have heard in an F3 workout.  Also, Toms saved yours truly from swallowing a spider during Ruckership with some clutch spiderweb vision with his headlamp.  Abounding T-Claps to Toms for that one.

ANNOUNCEMENTS:
Prayers requests:  Four Eyes upcoming inspection and praise for his pending contract on their home they are trying to sell.  Prayers for Smalls with a welcome to Memphis.  He starts his new job in Memphis today.  He also has a friend Jake who is battling with his second bought of leukemia in Seatle.  Prayers for Father Abraham’s wife recovering from surgery.  Prayers for Teacher’s Pet as he is leading a group of traveling Chinese students.  Prayers that those that don’t know the Lord will come to know him better during these 2 weeks.

RUINS rush of blood to the head

THE SCENE: “The Ruins,” aka Spaghetti Warehouse/Tom Lee Park. Muggy, 78 degrees, loads of dew and water sprinklers.

F3 WELCOME & DISCLAIMER:

  1. Welcome: I am not a professional
  2. You are participating at your own risk
  3. You are responsible for your own wellbeing
  4. You are here voluntarily, and you are not paying to be here
  5. Know your limits and do the best you can, all exercises can be modified and are only suggestions.


WARM-O-RAMA:

20x SSH, 20 Imperial Walkers, Arm Circles 10 front 10 back, 10 Merkins in cadence, 10 Squats in cadence.

 

THA-THANG:
Mosey down BIG STAIRS to Tom Lee Monument. Flutter kick for six.

With partner, must get 100 box jumps and 50 derkins. Flutter for six.

Run fast to pull up bar tower.

With partner, get 40 burpee box jumps (on retaining wall) and 40 pullups. You can get help with pullups! Timber, @old man hitch

Run fast to monkey bar tower.

Conveyor belt: “derkin walk” along retaining wall, then do monkey bars. Some expressed 5th grade monkey bar memories more fondly than others.

Run fast to bottom of Beale street landing “hill.” Flutter kick for six. Partner carry to top (switch as often as needed) Wheelbarrow down with partner (switch as often as needed).

Find the concrete arch in the splashpad area. “derkin walk conveyor belt,” run to other end.

Mosey back to startex for Mary (see below). Fast up the steps.

MARY:
ab/core exercises: HW Side crunch x10 each side (at base of steps).

COUNT-OFF & NAME-O-RAMA
Teacher’s Pet, Sir Mix A Lot, Tom’s, Soybean, Woodpecker, Hitch, Ramen, Four Eyes

CIRCLE OF TRUST/BOM: Joel 2:12-13
It’s good to be reminded that God heals brokenness that we can’t heal. He will fix everything in his timing.

“Yet even now,” declares the Lord,
“return to me with all your heart,
with fasting, with weeping, and with mourning;
13     and rend your hearts and not your garments.”
Return to the Lord your God,
for he is gracious and merciful,
slow to anger, and abounding in steadfast love;
and he relents over disaster.

 

MOLESKIN:
THE RUINS ruined many a man this morning. Apparently having your head below your body is tougher than YHC expected. It was very hard. The pull up station, monkey bars, hills, stairs, etc lend themselves to at least 9,876,543,219 more variations of workouts we could do there.

ANNOUNCEMENTS:
Look out for CSAUP Ruck Simulation coming soon…

Sir Mix A Lot is Q’ing the next Ruins workout on 7/19…..

Sand Bag Relay

THE SCENE: Sunny, Steamy, too hot, but alas
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15 ic
  • ImpWalk x 15 ic
  • Merkins x 5 ic
  • Arm Circles x 10 ic each direction
  • SSH x 15 ic
  • ImpWalk x 15 ic
  • Merkins x 10 ic
  • Arm Circles x 10 ic each direction

THA-THANG:

  • Mosey around the Kitchen to the Benches for 15x Irkins-Dips-Derkins Rinse & Repeat
  • Mosey back via Hill for Sand Bag Relay
  • Sand Bag Relay
    • Front of line person runs 50 yards w/ bag & return to line
    • When you return, 15 Burpees, then go to back of line
    • While you wait, rotate each time someone goes between plank & ankle grab squat
    • 6 rounds: 15 burpees, 15 BBSUs, 10 burpees, 10 BBSUs, 5 burpees, 5 BBSUs
    • After first line finishes all 6 rounds, Plank Till All In
  • With remaining Time, circle up holding Al Gore passing Sand Bag, when you receive Sand Bag – squat 5 times and pass clockwise until everyone gets a turn, we got 6 rounds

MARY:

  • LBCs x21
  • LOLs Right side only x 10

COUNT-OFF & NAME-O-RAMA
12 including 1 Willy Loman (Bumper from F3 Columbus)

CIRCLE OF TRUST/BOM:
YHC spoke to recent realization of loneliness despite connectedness. YHC is gifted at connectedness and may pride himself to point that doesn’t realize lack of depth with many contacts. Proximity and Time & intensity is key to 2nd F; Appreciate those things amidst other areas of life  and lean in. Examine areas of strength that you possess and don’t be too proud. 

MOLESKIN:
YHC was excited to break in 60 lb sandbag acquired during the 4th of July GoRuck sale using birthday gift card money. Said sandbag was indoctrinated well and washed in the sweat of 12 High Impact Men. Appreciated the fellowship of Bumper (visiting from Columbus, OH & a former Memphian!) who was in town moving his daughter to a new apartment. 
ANNOUNCEMENTS:
PM Ruck for All 3 F’s: 8:30pm meet @ Dirty Crow Inn & we’ll hand out waters
GrowRuck

Monkeys on an Escalator

THE SCENE: About 75 degrees, clear with a beautiful sunrise in sight
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC X 15

Baby Arm Circles IC X 15 (forward and reverse)

Daisy Picker IC x 15

Mummy Kicks IC x 20

Finkle Swing

Mosey to bike gate and back to shovel flag

THA-THANG:

Four Corner Escalator

Combination of Four Corners and an Escalator.  Split into four groups. Four exercises . 10 big boy sit-ups,  run to the next corner on the longer stretches and crab walk to the next corner on the shorter stretches. On the next corner, we escalate  – 10 big boy sit-ups + 20 Bobby Hurleys . Move to next corner  10 big boy sits-ups + 20 Bobby Hurleys.  Move to next corner 10 big boy sit-ups + 20 Bobby Hurleys + 30 Merkins. Move to next corner 10 big boy sit-ups + 20 Bobby Hurleys + 30 Merkins + 40 Squats.  Now it’s time to back down the escalator 40 Squats + 30 Merkins + 20 Bobby Hurleys + 10 big boy sit-ups. The next corner 30 Merkins + 20 Bobby Hurleys + 10 big boy sit-ups, and so on until we get all the way back down to just 10 big boy sit-ups

Howling Monkeys

In a circle, everyone grabs their ankles in Monkey Humper fashion. The first person does ten monkey humpers followed by the next person and so on as in other “ring of fire” exercises, without letting go of the ankles.

Playground Track Mosey + Dips and Incline Merkins

Mosey around playground track with two stops at the long stone picnic tables

Stop 1:

2 sets –

15 x Dips

15 x Incline Merkins

Stop 2:

1 set –

15 X Dips

15 x Incline Merkins

MARY:
Ran out of time for Mary

COUNT-OFF & NAME-O-RAMA
14 Pax – 1 FNG (Carmen Sandiego)

CIRCLE OF TRUST/BOM:
 “I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing.” John 15:5

It’s easy for us to go on auto-pilot with our jobs, our responsibilities, our marriages, kids, etc.  Take to time to abide in the vine, the loving nurturing presence of God. By yourself, in a crowded room, with friends and family, we are always connected to the Vine. He is always there to help us and give us life if we abide in Him.

MOLESKIN:

ANNOUNCEMENTS:
Four Eyes asked for devotional ideas and 3rd ideas for serving, etc.

Parking Garage Workout

  • THE SCENE: High 70’s, humid and overcast
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 2-lap capri mosey with high knees, butt kicks, carioca, and back pedals
  • SSH 15 IC
  • 4-count squats 15 IC
  • Daisy pickers 15 IC
  • Windmill 10 IC
  • Mosey to parking garage

THA-THANG:

  • Run up 4 levels and back
  • lunge-lunge-squat til all-in
  • 25 merkins OYO
  • Run up 3 levels and back
  • lunge-lunge-squat til all-in
  • 25 merkins OYO
  • Run up 2 levels and back
  • lunge-lunge-squat til all-in
  • 25 merkins OYO
  • Run up 1 level and back
  • lunge-lunge-squat til all-in
  • 25 merkins OYO
  • Sprint 1/2 level, 15 sec rest
  • Sprint 1/2 level, 15 sec rest
  • Slow Mosey back to SP

MARY:

  • Flutter kicks 25 IC
  • Box cutter 15 IC
  • Rosalita 15 IC
  • American hammer 25 IC

COUNT-OFF & NAME-O-RAMA

PAX: Bottomless, Four Eyes, Hall Monitor, Teacher’s Pet, Father Abraham, Ergo, Rabbit, Frogger, Toms, Cowbell, Hitch, Vocals. FNG: Lisa.

CIRCLE OF TRUST/BOM:

Last night at the Patriotic Pops concert at the Levitt Shell, a friend of mine was seeming pretty down and told me he was not feeling especially “patriotic” lately.

I can understand that.

But I have to remind myself if this:

  • Don’t put your trust in a political party.
  • Don’t put your trust in a President.
  • Don’t put your trust in the effectiveness or morality of our military.
  • Don’t put your trust in patriotism.
  • Trust in God.

Isaiah 43:1

But now, this is what the LORD says— he who created you, Jacob, he who formed you, Israel: “Do not fear, for I have redeemed you; I have summoned you by name; you are mine.

MOLESKIN:

This was my first time on Q at the Barracks. I love this AO and the PAX that are regulars here. I also love this Friday workout because it is run-heavy, and I like running. The parking garage, though, can cut you down to size. The PAX pushed hard and motivated me when I was red-lining.

Collision with Lance Armstrong during Indian run

THE SCENE: Hot and humid!
F3 WELCOME & DISCLAIMER:

Welcomed the PAX and the FNG’s. Informed the group I was not a professional and to push themselves. Pops was on 6.
WARM-O-RAMA:

SSH – 15 IC, Daisey pickers -15 IC, Forward arm circles – 10 OYO, Reverse arm circles – 10 OYO, Mosey to walking path and get in line for an Indian run up the hill to stop sign. Hold plank until all in. Continue to mosey to the Uplands.
THA-THANG:
BOMBS on the grassy hill. 1 PAX will start while the other Bear crawls down the hill and runs back to the PAX. PAX can hold plank, AL Gore or do Imperial Walker until all in. After BOMBS we took another Mosey back to the parking lot. Stopped several times along the way to hold plank until all in. We took a little Mosey to the grassy hill next to the parking lot where we ran up and down for 5 reps and Bear crawled up to finish.

MARY:
No Mary

COUNT-OFF & NAME-O-RAMA
11 PAX and 3 FNG’s

Teachers Pet, Nature Boy, Reboot, Orange Julius, Bubba, Snookie, Costello, Pops, Swinger, C lo, Geppetto

 

CIRCLE OF TRUST/BOM:
F3’s mission is to plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.

Philippians – 4, Be anxious for nothing, but in everything by prayer and supplication with thanks giving let your requests be made known to God. And the peace of God, which surpasses all comprehension, will guard your hearts and your minds. In Christ Jesus.

I have been very anxious lately about everything. Asked the PAX to open up to other PAX and share things that they may be dealing with. We are all dealing with similar issues and none of us have it all figured out. Prayed for the PAX and their loved ones that are dealing with medical issues. Prayed for travel mercies for Bubba and his safe return to New Orleans.

MOLESKIN:
Well done to Costello and other PAX that calmed down the biker that collided with Costello during our Indian run. He showed compassion and restraint as the biker dropped the F-bomb towards him and the PAX.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Q School at Ye Old Forest

THE SCENE: Humid 79 degrees

F3 WELCOME & DISCLAIMER: Done!  We spoke about the disclaimer for a moment before jumping into the Warm-O-Rama, after all its Q SCHOOL!

WARM-O-RAMA: 
SSH IC x20
IW IC x20
Imperial Squat Walkers IC x20
Little Man in the Woods IC x10
SSH IC x10 and another x10 silently
Penalty Burpees OYO x10
Mosey to the Levitt Shell (stopped to do Merkins x10 and Mountain Climbers x20)

THA-THANG:
10 Merkins, BBS & Squats. Run backwards to the top of Levitt Shell Amphitheater and run back down.  Increase all exercises by 5 reps each trip back down.  AMRAP for 20 mins.

Mosey back to startex.  (Stopped to do SSH x20 and Freddy Mercury x20)

MARY:
American Hammers IC x20
ABC’s

COUNT-OFF & NAME-O-RAMA
14 Pax.  2 FNG’s.  Welcome Cowpoke and Peffercorn

CIRCLE OF TRUST/BOM:
We are all working to improve our physical fitness.  When I started F3, YHC splashed merlot 16 minutes into the workout.  YHC has worked hard to improve myself physically.  Lets also not forget or neglect our spiritual fitness.  If you are, you will feel it.  As HIM, we are obligated to be well rounded in every area of life.  Do not neglect your spiritual fitness or meeting with other men to grow yourself in your faith.

MOLESKIN:
The pax pushed themselves on the moseys.  I know running is not everyones favorite but watching men put in work gets YHC fired up!!  Rabbit also had his first experience with the Levitt Shell.  Hope she wasn’t too mean.

ANNOUNCEMENTS:
forgot… oops.

First Nation Run for the win.

THE SCENE: Humid, typical summer day in Memphis
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

  • 1 lap around the oval office
  • SSH x 25
  • Abe Vigoda’s x 10, increasing speed to Windmills x 10
  • Hamstring, calf and quad stretches OYO

THA-THANG:
PAX were separated in groups based on self-determined mile time averages.  Groups were: <7 minutes, 8 minutes, 9 minutes, and >10 minutes.  Q then scrambled the separate groups into a line with PAX of varying speeds.  The idea was that the lead runner would set the pace for the line.  The Q would determine when the next PAX would sprint to the front of the line and we would then run the pace of the new lead.  Our target distance was 3.5 miles.

We ran down Zach Curlin –> West on Central –> South on Patterson –> East on Walker –> North on Zach Curlin back to the Oval office.  We did 2 laps for a total of 3.6 miles.

Between laps, we did Merkins x 10 in cadence and had a 10 second count for recovery.  The line was re-scrambled at that time for change in group speed.

MARY:
Q was at the six and Mary exercises were guided by the PAX, while a few were pushing to all in on the run.
COUNT-OFF & NAME-O-RAMA
17 PAX (no FNG, 1 Irish goodbye – Four Eyes): Father Abraham, Tomb Raider, Teacher’s Pet, Pirtle, Vocals, Beauty Shop, Mmmbop, Sir Mix A Lot, Toms, Goldilocks, Mr. Belding, Frogger, Soybean, Crayfish, Hall Monitor, Bottomless (Q)

CIRCLE OF TRUST/BOM:
Discussed that the varying speeds and conditioning levels is likened to how each of us is in our daily walks and life situations.  Some PAX are conditioned and ready for more intense challenges and trials while others are working towards that goal.  Still, each PAX was mutually encouraged by each other despite the varying degrees of conditioning.  Idea was stressed that each HIM brings something to the table that encourages, sharpens and betters the HIM around him.

Prayers: Bishop, Mmmbops son, that is being put in a very difficult and abusive situation.  Prayers for Mmmbop to engage that situation with the Spirit.  Prayers for Father Abraham and custody of his daughter
MOLESKIN:
First time to Q at the Barracks and the PAX were all very encouraging towards each other.  Thankful for the PAX that started MARY while I was at the six and appreciate Four Eyes doing that on the first lap around.  Was encouraged by Mmmbop’s perseverance and completing the full run even when given an opportunity to take a short cut.  Spoke the quality of HIM that was represented that day.
ANNOUNCEMENTS:
Grow Ruck September 2018

The Price We Pay for Greatness (an Homage to the KotB Flag revisited)

THE SCENE: A pleasant 75°, cloudy skies, air was a bit wet…

F3 WELCOME & DISCLAIMER: There was much disclaiming – an attorney was present to make sure all i’s were crossed and all t’s were dotted.

WARM-O-RAMA:
* SSH x25 IC
* Large Arm Circles x15 IC / reverse
* Daisy Pickers x15 IC
* Break into groups of 6-7 (three teams) for an Indian run to the pavilion, “leave the CMUs in the lot, don’t need them yet…”
* At pavilion, “oops, first time Q’ing, my bad – we do need the CMUs, so since we need to go back, we’ll reverse Indian run back to the lot…” *YHC chuckles to self at the groaning*

SET UP:
The shovel Flag was placed at near end of the field and the KotB flag at the far end.

THA-THANG:
Part 1:
* Squat w/ coupon x10
* Coupon curl x10
* Overhead tricep extension w/ coupon x10
* Throw your coupon as far as you can in the direction of the KotB flag (bench-press throw from the chest, no slinging it). Run to it’s landing spot. Repeat circuit until the KotB flag is reached.
* Once each PAX has completed the task hold plank or Al Gore. YHC was somewhat disappointed in the lack of mumblechatter at this point, but was pleased by the amount of heavy breathing.

Part 2:
All PAX gather their CMUs and mosey (not a slow mosey, let’s move!) back to start flag. PAX on their sixes in a circle, shoulder to shoulder, facing outward, holding coupon. Starting with the PAX on YHC’s right every other PAX discard their coupon. On Q’s command begin passing coupons overhead in the clockwise direction until Q decides they’ve had enough. Rinse and repeat in the opposite direction. YHC was quite pleased at the groaning during this exercise.

Part 3:
We had a couple of extra minutes before Mary, so what else does a Clydesdale on Q decide to do than another Indian Run – this time a race between the three teams to the pavilion and back. At the half-way point, YHC realized why he was considered a Clydesdale and not a gazelle, but pushed through. (*Special note: this was not YHC’s favorite part of the workout, but Shoestring said he almost started sweating by this point, so YHC considers that a win.)

MARY:
Dealers Choice. Each exercise was required to be led IC by the PAX called on by the Q.
Orange Julius – WW1 situps, ICx10
Woodpecker – Big boy setups, ICx10
Commie – plank (2 mins) (*Special note to self: never call on Commie for Mary again…)
Shoestring – ABCs

COUNT-OFF & NAME-O-RAMA
17 PAX, 2FNGs (G-String, Lukewarm), Four Eyes, Bootheel, Wall Builder, Choker, Giant, Green Monstah, Woodpecker, Teacher’s Pet, Shoestring, Gus, Orange Julius, Carport, Commie, Jasmine, Zima

CIRCLE OF TRUST/BOM:
We all try to be the best in all we do, but we have to admit we each have strengths & weaknesses. This past Saturday I participated in my first Goruck challenge, a Light. The thing that struck me the most was not my weaknesses, of which I was already aware, but how my weaknesses were balanced by the team; likewise how my strengths benefited the team. Early on, during the BC portion, my weaknesses were revealed – lack of core strength and cardio. But the later 2/3 of the event I was able to use my strengths to help the team, which include carrying heavy loads and grinding out miles. There were few there that were strong in both aspects – most had specific areas in which they excelled.

The same is true in our lives – relationally, in our work, in our spiritual life. For example, while I’m generally a gregarious person, I’m a happy introvert for the most part. I’m not very social and don’t rely on social interaction to feel validated, important etc. I consider that a strength. But on the flip side, it also means that I’m not naturally motivated to reach out to new people and make them feel welcome, such as visitors at church or new neighbors. It’s simply not a strength of mine, in fact I’d consider it a weakness regarding helping people see Jesus in my life.

So this weekend I walked away from the Goruck event feeling happy that I survived, that I earned the patch, but more importantly, I emerged more aware of the fact that I have weaknesses that I need to address in all parts of my life – if I wish to be the best HIM I can be, I need to be proactive in working to improve my ability to help people see Jesus.

MOLESKIN:
Prayed for Granola’s health, he’s hurt and unable to post, and Teacher’s Pet’s neighbor, Ed, who is having surgery.

It made me proud that some PAX had planned to celebrate my VQ with a cooler full of Zimas – I had literally never had one in my life (and quite honestly could have gone another (almost) 46 years without tasting one), but enjoyed it nonetheless as my brothers brought them out in celebration. Cheers!

ANNOUNCEMENTS:
Shameless plug for the Arlington AO launch on Tuesday, July 3rd, will be offering BC workouts on T and F each week.

Reminder that on Wednesday, July 4th we are having a convergence at the Mother Ship.

Out ruck-running the rain.

THE SCENE: In the 70s with clouds that were a harbinger of more ominous weather to come. There are rumors of such a thing as a Weather Q and confirmatory reports denying that such an entity exists. Either way, the weather held long enough to complete BC.

Had to shift Startex down to the Kitchen Parking Lot do to the usual parking lot being closed.
F3 WELCOME & DISCLAIMER

Done.

WARM-O-RAMA:

Overhead Claps-10   IC
High-Knees-20           IC
Windmills-30            IC
SSH-20                 IC
Cross overs-25          IC
THA-THANG
Note: Most of the PAX were wearing Ruckers for BC. YHC did his absolute best to convince them to take them off. Only Billy Blanks obliged in order to make the Q feel a bit better. T-claps to this group of HIM who don’t back down from ANY challenge.

Mosey to the usual parking lot.
Burpees 10 OYO

Crabwalk entire (long) length of the parking lot

Mosey to far hill (Hill with fishing pond at the bottom)

Used two trees about 50 yards apart. PAX formed pairs to complete the following:
Bear crawl down and sprint up.
Big Boy Situps-100
Crab walk down and sprint up.
Squats-100
Bear crawl down and sprint up.
Merkins-100

Mosey back to the usual parking lot.
Lunge walk the entire length of the parking lot
Carolina dry docks 50 OYO

Mosey back to Startex.
(Nearing Startex Soybean suddenly sprinted full out, ruck sack on and all. Whether this was out of a need for water, a need for speed, temporary insanity, YHC is unsure. But it was impressive nonetheless!)

MARY: Dealers Choice

LBCs-Teachers Pet
Flutter Kicks-Four Eyes
Captain Thor-Bombay

COUNT-OFF & NAME-O-RAMA
Costello, Billy Blanks, Nature Boy, Soybean, Heavyweight, Bombay, Crowder, Moneybags, Teacher’s Pet, Orange Julius, Four Eyes, Swinger.
CIRCLE OF TRUST/BOM:

Isaiah 57:20

But the wicked are like the troubled sea, when it cannot rest, whose waters cast up mire and dirt.
This verse is repeated in the New Testament
Jude 1:13
Raging waves of the sea, foaming out their own shame; wandering stars, to whom is reserved the blackness of darkness for ever.

Matthew Henrys Commentary:
Christ came and preached peace to Gentiles, as well as to the Jews; to after-ages, who were afar off in time, as well as to those of that age. But the wicked would not be healed by God’s grace, therefore would not be healed by his comforts. Their ungoverned lusts and passions made them like the troubled sea. Also the terrors of conscience disturbed their enjoyments. God hath said it, and all the world cannot unsay it, That there is no peace to those who allow themselves in any sin.

In F3, our third F stands for Faith (the dynamite). This is our anchor which keeps us from being tossed about unlike much of the current society in which we live.

Prayer requests for our F3 brothers in GoRuck this weekend.
Prayers for healing for Pops back.

ANNOUNCEMENTS:

Groruck in September. Plan on being there. Keep training hard.

2nd F opportunity on 6/28. “The Sandlot” at Overton Square.