Flobee Bombs!!

THE SCENE: 70s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 x ssh, iw, dp
THA-THANG:
Small string of pearls followed by abdominal bombs.. 50 big boy sit-ups,100 outlaws,150 mountain climbers, 200 bicycle crunches, 250 starfish crunches

MARY:
Granola led abc’s
COUNT-OFF & NAME-O-RAMA
12 pax no fng.  Carport, the streak, orange julius, sleep number, woodpecker, gym shorts, ratio, Potter, Flobee, test tube, granola, and beat us
CIRCLE OF TRUST/BOM:
No fart sack
MOLESKIN:
Insert any personal comments, notes, devotion content

Football Frenzy

THE 75 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 x ssh dp arm circles
THA-THANG:
Insert information about the workout.

50 yard 4 down two hand touch football. Penalty burpees on drops turnovers and loss of downs. 4 downs to score a td..

MARY:
Flutter kicks
COUNT-OFF & NAME-O-RAMA
12 pax. Flobee, sleep number, woodpecker, topenga, orange julius, the streak, carport, test tube, miracle ear, gym shorts, commie, choker
CIRCLE OF TRUST/BOM:
Bo jackson
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Get-Shredded HIIT Circuit at the Morg

THE SCENE:

Partly cloudy, 77 degrees with 92% humidity

F3 WELCOME & DISCLAIMER:

Done.

WARM-O-RAMA:

10 IC SSH
10 IC Daisy Pickers
Stretch anything that needs to be stretched

THA-THANG:

Men’s Health Get-Shredded HIIT Circuit Workout
Do Exercises 1A, 1B, and 1C as a circuit, performing one movement after the other. Complete the prescribed number of repetitions of each exercise, resting as little as needed. Once you’ve done each movement one time, that’s 1 round. Complete a total of 4 rounds, and then rest 60 to 90 seconds. Repeat the procedure for Exercises 2A, 2B, and 2C, and then Exercises 3A, 3B, and 3C and finally 4A, 4B and 4C.

Circuit 1 – Perform 4 rounds
1A. Bodyweight Squats – 10 reps
1B. Press Ups – 10 reps
1C. Side Straddle Hops – 10 reps
After 4th round – 60 second rest

Circuit 2 – Perform 4 rounds
2A. High Knees – 10 reps each side
2B. Hand Release Merkins – 10 reps
2C. Squat Jump – 10 reps
After 4th round – 60 second rest

Circuit 3 – Perform 4 rounds
3A. Bear Crawl/Crawl Bear- 15 feet
3B. Crab Walk/Walk Crab – 15 feet
3C. Froggers – 10 reps
After 4th round – 60 second rest

Circuit 4 – Perform 4 rounds – While wearing ruck sacks
4A. High Plank – 30 seconds
4B. Burpees – 5 reps
4C. SSH – 10 reps
4D. Merkins – reps until failure
After 4th round – 60 second rest

MARY:

Dying Cockroach – Dealer’s Choice by Orange Julius
Peter Parkers – Dealer’s Choice by Proton
Flutter Kicks – Dealer’s Choice by Chocker

COUNT-OFF & NAME-O-RAMA:

12 Pax including 2 Willy Loman – Carport (QIC), Orange Julius, Topanga, Proton (WL), Sandlot (WL), Potter, Gym Shorts, Choker, Sleep Number, Flobee, The Streak and Woodpecker.

CIRCLE OF TRUST/BOM:

Proverbs 1:7 – The fear of the Lord is the beginning of knowledge, but fools despise wisdom and instruction.

Proverbs 3:5-6 – Trust in the Lord with all your heart and lean not on your own understanding; an all your ways submit to him, and he will make your paths straight.

Proverbs 9:10 – The fear of the Lord, is the beginning of wisdom, and knowledge of the Holy One is understanding.

27:1 Do not boast about tomorrow,
    for you do not know what a day may bring.

27:2 Let someone else praise you, and not your own mouth;
    an outsider, and not your own lips.

27:5 Better is open rebuke
    than hidden love.

27:17 As iron sharpens iron,
    so one person sharpens another.

MOLESKIN:

While YHC was taking a quick break to keep from throwing up last night’s pizza and walked to his vehicle to grab a drink, Sleep Number sneaks a peak at YHC’s phone with the workout lineup and read it aloud to the PAX.  When I returned and tried to be sneaky and change up my routine from burpees (barf) to Side Straddle Hops, I was called out by the secret mole Sleep Number causing YHC to reluctantly put half of the burpees back into play.  I kept my manhood patch by holding down dinner and manning up.  Thanks SN!

ANNOUNCEMENTS:

City Ruck Tour August 9th.

Pickle Relish (Streak Backblast)

THE SCENE: Muggy and warm at the Morg.
F3 WELCOME & DISCLAIMER

Disclaimed
WARM-O-RAMA:

Squats toe raises
             Daisy Pickers
             Side leg stretch
             Arm Circles
            Plank Mercians W/
           Alt. Raises arms/legs
               Low plank
    Flutter Kicks
    Pelvic raises
   
THA-THANG:
Sprint foward (~20 yards)/ run backward
   Hillbilly squats
    Flutter kicks

Mosey to the Veteran’s Memorial

4 cycles 12 reps each:

Dips, Merkins, Pelvic Pushes, Freed Mercuries (Wall Builder). Mosey back to Startex.

MARY:

Pickle pushers, Merkins, Inch worm, Shoulder taps
COUNT-OFF & NAME-O-RAMA
Test Tube, Miracle Ear, Topanga, Woodpecker, Orange Julius, Bootheel, Croissant, Commie, Wall Builder, Potter, The Streak (QIC)
CIRCLE OF TRUST/BOM:
Tough times, push
Tougher times, push harder
Can’t go no more, shove!
Real men do hard things.
Frequent things become easier
Infrequent becomes harder
MOLESKIN:

Agree with Wall Builder: “its been a glorious resurgence at the Morg!”

ANNOUNCEMENTS:

See Slack

NEK 2 of 2

Date: 07/17/2019

AO: Morg

QIC: Tiger Lily

PAX: Boothill, Choker, Flobee, Ice Cube, Miracle Ear, OJ, Pott (FNG), Ratio, Sleep Number, Test Tube, The Streak, Wall builder and Woodpecker

THE SCENE: Beautiful morning once I realized the location had changed. It was great pulling up and Choker saying how glad he was he did the hardest part of this 2 part workout on Monday. I laughed.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
25 SSH IC
20 Imperial Walkers IC
15 Daisy Pickers IC
10 Arm Circles (Forward and Backwards) IC
5 Good Mornings IC

THA-THANG:
Ruck around the parking lot (approximately 1/4 mile)

Round 1:
10 Burpees but instead of jumping pull the bag from the ground to overhead
10 Bear Complex with bag
9 Burpees but instead of jumping pull the bag from the ground to overhead
9 Bear Complex with bag
8 Burpees but instead of jumping pull the bag from the ground to overhead
8 Bear Complex with bag
7 Burpees but instead of jumping pull the bag from the ground to overhead
7 Bear Complex with bag
62 Burpees but instead of jumping pull the bag from the ground to overhead

6 Bear Complex with bag
5 Burpees but instead of jumping pull the bag from the ground to overhead
4 Bear Complex with bag
3 Burpees but instead of jumping pull the bag from the ground to overhead
2 Bear Complex with bag
1 Burpees but instead of jumping pull the bag from the ground to overhead
1 Bear Complex with bag

Ruck around the parking lot (approximately 1/4 mile)

With a 5 min timer complete as many as possible but no more than 50 Burpees jumping laterally over the bag each time OYO

MARY:
Hurricane Hoedown from 1 to 5 before it was 6:15.

COUNT-OFF & NAME-O-RAMA
14 PAX, 1 FNG

CIRCLE OF TRUST/BOM:
Things you do infrequently are hard and stress. Look at Christmas that happens once a year, it is always stressful. Posting can be the same way, but the more frequently you fight the fatsack the easier it will get. Let your brothers know that you are going to post and hold each other accountable. It will get easier and easier to beat the fatsack every day that you post.

MOLESKIN:
Great morning at the Morg. I am sorry I was not able to post there more often with these HIM. This is a great location and the membership is strong there. All the HIMs put in work and I have enjoyed everytime that I am able to post with each of you. Great work pushing hard this morning and look forward to hearing the great things that everyone is doing there.

Revenge of the Nerds comes to the Morg

(A.K.A. The time I tricked the Morglians into LARPing)
THE SCENE:
  Rainy, cool, and lacking a QIC. I parked at the wrong lot. Cobains.

F3 WELCOME & DISCLAIMER: Started by Orange Julius, and reinforced by me 4 minutes later. Clearly not a professional.

WARM-O-RAMA:
SSH, Daisy Pickers, Imperial Walkers IC x however many OJ prescribed
Arm Circles IC x 15 Forward, 15 backward

THA-THANG:
A mosey around the parking lot. Full disclosure, I had planned this for the field on the other side of the park, so this was literally a scouting run. Found my Target — A 50ish meter stretch of parking lot median with a tree at one end. The baton, that looks suspiciously like a Nerf Sword, was placed at the tree and the group was divided at the other end, 3 lamp posts away. Team 1 and (wait for it) Team 2. YHC was on glorious Team 1 with OJ, The Streak, Bruce, and Ratio. Team 2 started with Croissant, Flobee, Sleep Number, Miracle Ear.  Imagine the following, but dark and riddled with puddles and rain and mud:

Nerds love alt text.
God, I’m good at MS Paint…

The Game: Push-the-Cart Dora Relay Race. Game is as follows

  • Each team has their own identical Exercise Die with 12 exercises.. Difficulty ranges from “Water Break” to “20 Burpees”.
  • At “Go!” the First PAX on each team Rolls the Die and takes off running to the sword, on his team’s side. The Remaining PAX perform the Exercise as fast as possible.
  • Whoever gets to the sword first gets possession, rounds the tree and starts heading to the enemy team base on their side.
  • When the Sword bearer encounters an opponent headed their way, they must hand off the sword. The sword changes possession and goes the opposite way along the track to the opponents base. No cutsies at the tree.
  • Back at base, once PAX are All In from their team’s Dice Exercise, PAX #2 rolls and runs, leaving the remaining PAX to perform the roll’s result. Continue on with Subsequent PAX.
  • After you hand off the sword, finish the track and return to your own base and recover until the next roll.
  • Teams continue cycling through runners as fast as the group can perform the exercises. “Water Break” is a freebie, meaning the next PAX can roll and run immediately.
  • If a team manages to run the sword to their enemy’s base, they score. The sword is replaced at the tree and the next round starts.

It took about 5-10 minutes for everyone to get on the same page about the rules, but eventually everyone got their competetive edge on. OJ incorporated the strategy of holding the die just off the ground and waiting in the sprint-ready stance for All In, before simply dropping the Die so we wouldn’t waste time waiting for it to stop rolling/bouncing. It also helps that he runs like a beast.

Sleep Number and a few others had the interesting tactic of throwing the sword away before the handoff to delay the other team. Shenanigans! 30 points from Griffinmorg!

Turn order was not always held, and some runners lapped others. Eventually IIRC, The Streak and Croissant decided they didn’t trust the others rolls and wanted a designated roller representative from each team, before rolling each other’s die to start the penultamate round, amid much trash talk. We essentially had Wet Calvinball with swords, and it was amazing. Too Tall joined in in the middle and evened up the teams (Team 2 was short handed until then). Miracle Ear looked ecstatic everytime he got to play the with sword.

Finally we were getting close to time, and I figured the score was about 2-2, so I placed the sword at the middle lamppost, about half the distance. SUDDEN DEATH OVERTIME. Team 2 got a Water Break and an easy second runner right after the first. Team 1 got…20 Burpees. DOH! Team 2 walked it in easy before I got to my 3rd Burpee. Well played Team 2, ya filthy animals.

Nerds love alt text.
And there was much rejoicing…


A slow, almost swaggerly mosey back to Startex for Mary. 

MARY:
Flutterkicks IC x 20
LBCs IC x 5 (with the 4-count, it was 20)
Aww Yeahs x 3 each Side
A dumb squat hop pyramid thing I got from Speedy X 10, then X9, then X8 (27 total)

COUNT-OFF & NAME-O-RAMA – 9 PAX
Croissant, Flobee, Sleep Number, Miracle Ear, Too Tall, Orange Julius, The Streak, Ratio, Bruce,  Roomba (QIC)

CIRCLE OF TRUST/BOM:
My church regularly asks men in the congregation to lead a sermon a few times a year. I told the Elders I was up for it, and nothing happened for a long time. I was starting to think they’d forgotten or didn’t think I was mature enough to do it. Then I just got told yesterday that I need to start preparing a sermon with them to be preached in about 1-2 months. I’m now the other kind of anxious now that it’s actually happening. I’ve got two takeaways for the men. One past, one for going forward:
1) If something is righteous to do, be patient and trust in the Lord. Whether or not it comes to fruition, God’s will is happening.
2) If you are struggling/ nervous in doing something worthwhile, ask for help and receive it graciously.

Prayers for my FIL and all unspoken.

MOLESKIN:
I still love the Exercise Die. That was the first time I Q’d in the rain and the first workout sesh totally out in the wetter elements with ne’ery a gazebo or pavillion. What an experience, though! Also, that morning was hectic. I forgot my phone, was running late, despite getting up earlier, went to the wrong parking lot, had to improvise, and do it all in the cold rain, but it’s amazing how little that matters when you don’t sweat the details and stick to the rest of the plan as best as you can. We ended up having a blast and I think we were all sufficiently spent by the end. The post BC weather felt amazing, and apparantly Kansas dwellers don’t know what humidity is. Thanks to OJ for warming them up for me and props to the M for the BB Title.

ANNOUNCEMENTS:
Tremor’s VQ is this friday at the Annex! Tiger Lily is leaving soon, and something might be going on at Neverland next week. Check Slack.
Also, Dexter still has a pending VQ.

Preseason

THE SCENE: Morg Cricket Pitch; NFL preseason is less than 1 month away! Time to bring out the pigskin.
F3 WELCOME & DISCLAIMER

Disclaimed.
WARM-O-RAMA:

Imperial Walkers IC 20, Hillbillies IC 20, Overhead Claps IC 20.

THA-THANG:
Mosey to the Cricket Pitch.

Suicide sprints about 15 yards apart x3.

Pax lined up in the center, cones placed in a square each side approximately 20 yards apart. 1 pax sprints around the cones with the football. Other pax completed squats, side lunges, windmills, overhead claps. Each pax had 4 total sprints around the cones.

Barry Sanders

Pax line up and hand off the football. Total of 5 hand-offs.

MARY:

BBS IC 10, WWI Situps IC 10, Aw Yeahs (Bailout)
COUNT-OFF & NAME-O-RAMA
Bailout, The Streak, Test Tube, Woodpecker, Sleep Number, Ratio, Wall Builder, Miracle Ear,  Orange Julius (QIC)
CIRCLE OF TRUST/BOM:
2 Timothy 2:15 Study to show yourself approved to God, a workman that needs not to be ashamed, rightly dividing the word of truth.

Don’t just read the Bible; study it.
MOLESKIN:

Great showing at the Morg today! Excited to have everyone that came out.

ANNOUNCEMENTS:

See Slack; There were whispers of a Morg ruck on Sunday morning.

Deck of Death at The Morg

THE SCENE: 70 with no lightening
F3 WELCOME & DISCLAIMER 

Done
WARM-O-RAMA:

SSH x 10 IC

Daisy Pickers x 10 IC

Overhead Claps x 10 IC

Mosey around the Parking Lot
THA-THANG:
USe the Offical F3 Deck of Cards for the workout

We did quite a bit – only 17 cards left.

MARY:
No Time
COUNT-OFF & NAME-O-RAMA
7-PAX – NO FNGs Sleep Number, Commie, Orange Julius, The Streak, Topanga, Wall Builder, Miracle Ear
CIRCLE OF TRUST/BOM:
It’s about the goals we set and whether we accomplish them or not. The goal was to get through the entire deck and we didn’t. Not a big deal. But if you goal is to be a better husband, a better father, a better friend, a better follower of Christ. Well in my opinion those are the real goals in life.
MOLESKIN:
The F3 card deck is horrible, but fun
ANNOUNCEMENTS:
I’m on vacation next week. Make sure you drink plenty of water in the hot summer sun and get on slack if need to know what’s going on.

Taper Day for SB. Cobains, Morglians

THE SCENE:

Edge of seat


F3 WELCOME & DISCLAIMER

Gaved it.


WARM-O-RAMA:

  • SSH x20IC
  • Slow Daisy Pickers x10IC
  • Some additional stretching


THA-THANG:

Looks like ole’ SB went and double booked himself for a Morg Q AAAAND a 26.2 mile ruck on the same day. This calls for a taper and all you guys are coming with me.

P1 Mile ruck with periodic stops to perform the following exercises (rucks on):

  • 50 Merkins (rucks on)
  • 50 Squat Thrusts (rucks on)
  • 50 Flutter Kicks (rucks overhead)

MARY:

  • American Hammers x15IC
  • BBSU x15IC

 

COUNT-OFF & NAME-O-RAMA
7 PAX: Orange Julius; Topanga; The Streak; Commie; Miracle Ear; Wall Builder; Soulja Boy (QIC)

CIRCLE OF TRUST/BOM:
The U.S. Navy Bluejackets Manual defines leadership as the art, science, or gift by which a person is enabled and privileged to direct the thoughts, plans, and actions of others in suck a manner as to obtain and command their obedience, their confidence, their respect, and loyal cooperation.

Though the nuances of this definition change in different settings and situations, the opportunity to lead remains our privilege nd responsibility. 

Challenge to the PAX:  BE LEADERS!

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


ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

888-8888s

THE SCENE: Hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15x ssh,dp,iw,and arm circles
THA-THANG: 
I didn’t realize I was on Q until about a min before we started.11’s with Broken down burpees which included 1 merkin to 10 jum squats . Cycled thru until we did 10 merkins and 1 jump squat.  Crazy 8’s was a team building exercise . we did 5 burpees together and the ran to the endzone. the we rinse and repeated that and added another exercise until we had done 5 burpees, 10 squats, 15 mountain climbers, 20 ssh,25 flutter kicks,30 calf raises,35 merkins, and 40 freddy mercurys.

MARY:
Stretched for 1 min
COUNT-OFF & NAME-O-RAMA
5 pax, Granola, The streak, Miracle Ear, Topenga, Flobee
CIRCLE OF TRUST/BOM:
Just talked about some difficult times my family has been going through.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.