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.

Old Town Road at the Barracks

THE SCENE: Humid.  So. Freaking. Humid!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x30
Daisy Pickers IC x10
Butt kickers to the end of the parking lot and back
High knees to the end of the parking lot and back

THA-THANG:
Grabbed a 40# and 60# sandbag and rucked 2 miles. During these two miles, the pax remixed Old Town Road with rucking.  You had to be there to fully appreciate this goodness.

We dropped the sandbags at the bottom of the Tower of Terror(Parking Garage)
30 Squats OYO
Ruck to the top of the Tower of Terror.
30 Squats OYO
Ruck to the bottom again.
30 Squats OYO
Ruck up the stairs. (This sucked)
30 Squats OYO
Ruck to Endex.

MARY:
No Mary… No Time.

COUNT-OFF & NAME-O-RAMA
6 pax.  No FNG’s

CIRCLE OF TRUST/BOM:
Community is key.  If you do not have a Whetstone, look into it.  If you are not in a Shield Lock, look for men to lock shields with and hold each other accountable to movement towards advantage.

MOLESKIN:
It was good to ruck with the pax and the mumblechatter was ON POINT today!  Great day with the men. YHC focused on legs this morning since the arms are still not functioning from the Murph on Monday.

ANNOUNCEMENTS:
Nope.

Bingo Hall 5.9.19

THE SCENE: So much rain.

F3 WELCOME & DISCLAIMER.  Yes.

WARM-O-RAMA:

Squats x 10 IC
Daisy Pickers x 10 IC
Windmills x 10 IC
SSH x 25 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC

THA-THANG:

Descending ladder with handstand merkins, merkins, and burpees.  10 reps of each exercise, then 9, then 8, etc. all the way down to 1.  Rinse and repeat with alternating jump lunges (2 is 1), squats, and calf raises (each leg separate).

Mosey to playground.  25 pull-ups OYO.

Toms:  “25 burpees on your own.”
Bookworm: “Should we incorporate our 10 burpees since I forgot the flag in my other car?”
Toms:
Bookworm:
Toms: “35 burpees on your own.”

MARY:

Descending ladder (starting at 10) with flutterkicks, LBCs, and BBSUs.

Mosey back to where we started and hold plank for about 30 seconds until time.

COUNT-OFF & NAME-O-RAMA:  3 PAX (0 FNGs).  Bookworm, Ice Cube, Toms (QIC)

CIRCLE OF TRUST/BOM:  Have clear, long-term priorities to help steer the day to day decisions and chaos.

MOLESKIN: It was wet.  Ice Cube is going for 345 and didn’t let the weather’s nonsense stop him.  TClaps.

ANNOUNCEMENTS: Read the PreBlast for Bean’s sake.

Sandlot, 4/30/19

THE SCENE: High 60s.  Cloudy.  Dry.  Felt amazing.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Squats x 10 IC
Daisy Pickers x 10 IC
Windmills x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC
Merkins x 10 IC
SSH x 25 IC
Stretch what ails you

Mosey to bleachers

THA-THANG:

5 rounds of

  • Squats x 20 OYO
  • Pull-ups x 20 OYO
  • Burpees x 20 OYO

Plank variations and Merkins until all in.

Mosey to the location at which we started, albeit at a different time than when we started.

Invert thyself on the wall.

  • One PAX drops and does Burpees x 5, then gets back on wall.  Next PAX goes.  Rinse and repeat until all PAX have performed Burpees.
  • 20 second count.  Rinse and repeat with Squat Jumps x 5.
  • 20 second count.  Rinse and repeat with Merkins x 5.

MARY:

BBSU x 25 OYO
LBC x 50 OYO
Flutterkicks x 75 OYO (2 is 1)
Hold plank 100 seconds

COUNT-OFF & NAME-O-RAMA:  9 PAX (0 FNGs).  Low Note, Altar Boy, Crayfish, Toms (QIC), MIB, Four Eyes, Teacher’s Pet, Tuco, Chioccetti.

CIRCLE OF TRUST/BOM: There is never a good time to experience difficulty, in whatever form.  While life occurs in seasons, waiting on life to get easier or more convenient is often a fool’s errand.  Trust in the sovereignty beyond your control.  Rest in mercy.

MOLESKIN:  We have been saying Chioccetti’s name wrong.  Maybe.

ANNOUNCEMENTS: About that.

The Barracks

THE SCENE: 55 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20X IC SSH
  • 10X IC DAISY PICKERS
  • 10X IC MERKINS
  • 10X IC SQUAT, AIR
  • 15X IC SHOULDER CIRCLES

THA-THANG:

200X TEAM MOSEY, TRAVEL

5X CIRCUIT 1 (75 SECONDS) OYO

  • 5X OYO DIPS
  • 10X OYO SSH
  • 5X OYO PULL-UPS
  • 5X OYO MERKINS

200X TEAM MOSEY, TRAVEL

3X LADDER (4CT IC) TEAM

  • 5X IC THRUSTER
  • 5X IC CURLS, OVERHAND
  • 5X IC ROW, UPRIGHT
  • 5X IC LUNGES, OVERHEAD
  • 5X IC SQUAT, BACK-LOADED
  • 5X IC AL GORE
  • 400X TEAM MOSEY, TRAVEL

3X CIRCUIT 2 (NO TIME) TEAM

  • 50X PARTNER CARRY, FIREMAN
  • 10X PARTNER THROWS
  • 25X TEAM SPRINT

MARY:
10 PENALTY BURPEES
COUNT-OFF & NAME-O-RAMA
3 PAX (0 FNG)
Shoestring, Toms, Hitch (Q)

CIRCLE OF TRUST/BOM:
Proverbs 22:4
4 The reward for humility and fearing the Lord
is riches and honor and life.
MOLESKIN:
Sandbags are good.
ANNOUNCEMENTS:
BrewRuck next weekend.
5/4 SOS Cleanup

Tour de Lot

THE SCENE: 54 Degrees, Dry, with a scent of Moth Balls.
F3 WELCOME & DISCLAIMER Check. Although Gus (Nantan) corrected my language during disclaimer. He prefers to use the word DIRECTION instead of SUGGESTION as he DIRECTED to me instead of SUGGESTING the change.

WARM-O-RAMA:
(All Exercises In Cadence unless otherwise noted) SSH-30, Soulja Boy Shuffle (aka 123 touch the deck)-10, Imperial Walkers-10, Hill Billies-10, Daisy Pickers-10, Monkey Humpers OYO-30.

THA-THANG: (done with a playlist)
First, we stayed in the parking lot and partnered up to complete 10 yards of Shop Vac Merkins. Then, we completed 40 yards of Burpee Dans (finishing off the number from Jail Bait’s Q on yesterday). We started with 4 for one 40 yard length, then switched to 3 for the way back.

Next, PAX moseyed to the billboard on Central and completed 41 pull ups (April Arms). Toms’ and Shoestring’s moseys to the music were inspiring. During Pull ups, so many PAX complained about their how their fingers hurt… maybe PAX needs a February Fingers #suggestionnotdirection. PAX Boat/Canoed (crunchy frog) until all in. YHC led Boat/Canoe.

Then, PAX moseyed to Rugby field to complete 10 Absolutions. Hold Plank till all in. YHC asked Crayfish for a 10-count. He counts quickly. PAX then ran across the Rugby Field to the Skate Park.

At the Skate Park, PAX completed 41 Dips, then PAX moved to the pool for ABC’s, LOL’s – 10, and LBC’s -25.

Finally, PAX moseyed back to parking lot.

MARY:
Shoulder Taps (led by Four Eyes), Boat/Canoes, American Hammers (led by Shoestring)-30, and 24 Flutter Kicks (completed during Toto’s Africa).

COUNT-OFF & NAME-O-RAMA
13 PAX (1 Willy Lowman – Incognito)

CIRCLE OF TRUST/BOM:
YHC talked about Jesus’ arrest and the account in the Gospel of Matthew. The chief priest had to wait to arrest Jesus, because he was afraid to do it in front of the crowd. When you read more about the arrest, you see that Jesus was arrested when he was in community in the garden. But, Jesus’ community was not on mission with him. They were sleeping while he was praying.

YHC discussed the importance of community/accountability, but it must be with those who understand your mission and the will of God.

MOLESKIN:
The Sandlot is the best AO IMO with a great group of HIM to workout with. I am honored to get a chance to be led by and lead these HIM at this AO!

The billboard does hurt your fingers when you do 41 pull ups.

ANNOUNCEMENTS:
None.

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

If you build it…

THE SCENE: 60 and fog. Moist everywhere
F3 WELCOME & DISCLAIMER

It Happened

WARM-O-RAMA:

  • SSH x 15 IC
  • Daisy Pickers x 15 IC
  • Arm Circles (forward back) x 10 IC
  • Imperial Walkers x 15 IC
  • Mtn Climbers x 15 IC
  • Mosey around the ball fields

THA-THANG:
Field of Dreams (Modified): Set up 4 corners (or 4 bases in the outfield)

  • Home – Burpees 15 OYO Sprint
  • “1st Base” – 20 Merkins Sprint
  • “2nd” –  25 Plank Jacks Sprint
  • “3rd” – 30 Smurf Jacks Sprint Home.

Modified Dora

  • Partner off
  • 1st partner runs down and back in Parking Lot,2nd performs exercise.
  • As a team complete 75 Bobby Hurleys, 125 Squats, 150 Lunges

April Arms: 34 dips, 34 pull ups. Plank till all in.

MARY:
Capt Thor got to 5.

Four eyes led ankle scratchers  and side plank.
COUNT-OFF & NAME-O-RAMA
16 PAX (no FNG)
CIRCLE OF TRUST/BOM:
Spoke briefly on the need for men to Vulnerable with one another. Yes with big things in our life, but also in our insecurities (i.e. Feeling like a failure, unsure of the future, not measuring up, etc). Trying to handle those things on our own will drive a wedge between us and the people around us.
MOLESKIN:
Intimidated by the prospect of my VQ. Thankful for a bunch of encouraging innerloopers.
ANNOUNCEMENTS:
Big thanks to Mothballs for Leading The Sandlot! Best of Luck to Chioccetti taking over.

Deck of [only high] Cards

THE SCENE: Mid 50s.  Foggy.  Still wet from yesterday.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Squats x 15 IC
Daisy Pickers x 10 IC
Imperial Walkers x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC

(Shout out to Captain Obvious who, like the pro AO Q he is, faithfully kept count on all of the exercises while the rest of the PAX mumbled their chatters off.)

Mosey to track.  Stop halfway for 10 burpees.  Track closed.  Omaha to adjacent parking lot.

THA-THANG:

Deck of Cards stuff.  Draw one card to determine number of “sprints” (one is one, so sprinting to the fence–just under 90M–counts as one sprint, and sprinting back from the fence counts as another sprint).  First man back draws next two cards to determine exercise and number of reps.  Rinse and repeat.

Black suits are Burpees.  Red suits are Crunchy Frogs.  Numbered cards are their own.  Face cards are 12.  Aces are 15.  The following were drawn:

  • 4 of Spades:  4 sprints
  • King of Clubs:  12 burpees
  • 9 of Hearts:  9 crunchy frogs
  • Queen of Clubs:  12 sprints
  • King of Spades:  12 burpees
  • Jack of Clubs:  12 burpees
  • Aces of Hearts:  15 sprints
  • 10 of Hearts:  10 cruncy frogs
  • King of Hearts:  12 crunch frogs
  • Jack of Diamonds:  12 sprints
  • 5 of Clubs:  5 burpees
  • 9 of Spades:  9 burpees

We drew a lot of face cards.  Our sprints may have gotten slower over time.

Mosey back to start.

MARY:  No time.  QIC got the PAX back approximately 90 seconds late.  For shame.

COUNT-OFF & NAME-O-RAMA:  14 PAX.  0 FNGs.  Nature Boy, Steinbrenner, Moneybags, Nissan, Halpert, Black Diamond, Captain Obvious, Mudpants, Gus, Pablo, Pronto Pup, Toms, Billy Blanks, Escobar

CIRCLE OF TRUST/BOM:  “If you only do what you can do, you will never be more than who you are.” — Master Shifu

MOLESKIN:  This was a great F3 morning!  As someone who throws a lot of shade at the suburbs, I’ll be fair and say I drove away wishing I lived closer to the Levee.  It’s a great AO with a solid group of guys.  T-Claps to Pronto Pup for covering everyone’s coffee!

Lastly, as one who has been to Sunrise, Gibsons, Ugly Mug, Einsteins, The Levee Creamery on Highland, Crave, Bryants, all the parking lots, and now The OG Levee Creamery… the OG Levee Creamery is the region’s best java joint.  Others may have subjectively superior brew, but proximity to AO combined with the fact that they had protein balls on the table and numerous cups of coffee on the counter for us before they even unlocked the door… yeah.  It’s not really even close.

ANNOUNCEMENTS:  None.