Pumping Iron at the Morg

THE SCENE:  49 degrees, clear skies.
F3 WELCOME & DISCLAIMER

Disclaimed
WARM-O-RAMA:

Imperial  Walkers IC 20, Hillbillies IC 20, Overhead Claps IC 20, Big Arm Circles (forward and reverse) IC 20
THA-THANG:
Circuit with CMU curls, Kettlebell Tricep Extensions, Side-arm lateral raises, barbell curls, CMU dips and overhead presses.

Kettlebell weights: 5 lb, 10 lb, 15 lb. Barbell weight: 50 lb.

MARY:


COUNT-OFF & NAME-O-RAMA
The Streak, Sleep Number, Commie, Wall Builder, Orange Julius (QIC)
CIRCLE OF TRUST/BOM:
Adapted from “Future Grace” by John Piper.

In the late Seventeenth Century in southern France, a girl named Marie Durant was brought before the authorities, charged with the Huguenot heresy. She was fourteen years old, bright, attractive, marriageable. She was asked to abjure the Huguenot faith. She was not asked to commit an immoral act, to become a criminal, or even to change the day-to-day quality of her behavior. She was only asked to say, “J’abjure.” No more, no less. She did not comply. Together, with thirty other Huguenot women she was put into a tower by the sea…For thirty-eight years she continued…And instead of the hated word J’abjure she, together with her fellow martyrs, scratched on the wall of the prison tower the single word Resistez, resist!

The word is still seen and gaped at by tourists on the stone wall at Aigues-Mortes…We do not understand the terrifying simplicity of a religious commitment which asks nothing of time and gets nothing from time. We can understand a religion which enhances time…But we cannot understand a faith which is not nourished by the temporal hope that tomorrow things will be better. To sit in a prison room with thirty others and to the day change into night and summer into autumn, to feel the slow systemic changes within one’s flesh: the drying and wrinkling of the skin, the loss of muscle tone, the stiffening of the joints, the slow stupefaction of the senses-to feel all this and still to persevere seems almost idiotic to a generation which has no capacity to wait and to endure.

MOLESKIN:
Great workout with enthusiastic pax! Felt good to hit ol’ fashion anearobic exercises Arnold Schwarzenegger style. Will definitely rinse and repeat this in the future.

The closed circuit allowed for ample conversation regarding important items such as Memphis best BBQ joints, YHCs Ms puzzlement with where the credit card charges with “Momas” is coming from, and The Streaks renewed lease on his knee after a successful trip to the Orthopaedist.
ANNOUNCEMENTS:
3rd F, Saturday 2/16 see slack for details.

Burpee Free Zone.

THE SCENE: Warm enough.

1 lonely prerucker emerged from the gloom. Woodpecker was grabbing an early mile. Also prepping for the Heavy he and YHC will do someday…
F3 WELCOME & DISCLAIMER

Given. 
WARM-O-RAMA:

Imperial Walkers IC 15

Hillbillies IC 15

Windmills IC 15

Daisy Pickers IC 15

THA-THANG:

Flobee said his shoulder was hurting. YHC said no burpees. 

Start at 1 BBS and 20 Air Squats separated by 30 yards. Total for each rep is 21. Go up on the BBS and down on the Air Squats. 

Forward Skips 30 yards.

Lateral skips 30 yards. 

Little-man-in-the woods IC 25. 

MARY:

WWI situps 15 IC

Dying Cockroach 15 IC

Pickle Pounders 15 IC
COUNT-OFF & NAME-O-RAMA
Flobee, Woodpecker, Wallbuilder, Commie, Orange Julius (QIC)
CIRCLE OF TRUST/BOM:
Have been reading a book on Leadership by Jack Welch. 

Jack Welch rose from humble lower middle class origins and  built GE from a successful large company into a global giant. He did not “personally invent new products like Thomas Edison or Steve Jobs. He did not pioneer revolutionary technologies like William Shockley or Bill Gates. He did not create a business behemoth out of his garage like Henry Ford or William Hewlett and David Packard.”

“Jack Welch distinctive contribution has been to transform the role of manager into that of leader and to remind us all that if you’re in the leadership business, first and foremost you’re in the people business.”

-In an era of services and technology, people represent the leader’s most important asset.

-Creating an environment where every person feels free to contribute and is motivated to put in extra effort is no simple task. 

-Leaders must set the tone at the top and make a personal commitment to fostering an inclusive environment. Simply declaring it as an organization policy is not enough. 


MOLESKIN:
Prayers for Wall Builders M in the third trimester of pregnancy. 

A Few Merkins and Situps

THE SCENE:
A perfect 40 degrees.  I rolled up a few minutes before the preruckers finished up, and assumed I was a half hour late when I saw that Rosetta Stone was with them.

F3 WELCOME & DISCLAIMER
Given, then given again when Sonic arrived mid-WOR.  Welcome to the Morg, Sonic!

WARM-O-RAMA:

Commie successfully recited the F3 mission and credo, and Flobee and Wall Builder worked together to recite the 5 core principles.  Thus, the PAX were rewarded with a standard warmup instead of 50 burpees.

SSH IC x21
Daisy Pickers IC x21
Flobee:  “What’s up with 21?”  Me:  “You’ll see.”
Windmills IC x21
Little Arm Circles IC x11 (forward) x10 (reverse)

THA-THANG:
21s, merkins and BBS.  Rest break in the form of a 0.2 mile mosey lap after rounds 12, 15, 18, and 20.

1 merkin, 1 BBS
2 merkins, 2 BBS

21 merkins, 21 BBS

Totals:  231 merkins, 231 BBS, 231 groans, moans, and complaints (mostly from YHC)

MARY:
ABCs IC

COUNT-OFF & NAME-O-RAMA
8:  Choker (QIC), Commie, Flobee, Orange Julius, Rosetta Stone, Sonic, The Streak, Wall Builder

CIRCLE OF TRUST/BOM:
Saturday I had some commitments in the morning and evening, but my afternoon was free.  I had been wanting to complete the January Ruck Callout – 12 miles in 3.5 hours or less.  As the afternoon approached I was tired and cranky and didn’t really feel like doing it.  But, #patch.  And the weather was perfect for it.  So I filled up my Source bladder and headed to the Greenline.

I stepped off, and during the first mile I started to reassess my decision.  Maybe I could just go 4 miles and turn around, and when I got back to the start point I’d have 8 down and the opportunity to decide whether to do the rest or call it a day.  By the 1.5 mile mark I was leaning toward turning around at the 2 mile mark.

But then, I passed Zima and The Streak.  They had gotten there mid-morning, gone a full 6 miles before turning around, and were less than 2 miles from finishing.  And they were moving – faster than I was.  Seeing Zima moving quickly after 10 miles is no surprise – he’s a workhorse.  But seeing The Streak keeping up with him changed my whole afternoon.

The Streak just started rucking a month ago.  His previous longest ruck was 5 miles.  And he’s RESPECT RESPECT.  That motivated me to stop the internal whining, speed up, and push through to the 6 mile mark before turning around.

When you take the DRP and post, you’re pushing yourself to do better.  But what you may or may not realize is that you’re also pushing your brother to do better.  My COT today is a shout-out to The Streak – thanks for pushing yourself and inspiring me to do the same!

MOLESKIN:
231 is a lot.

ANNOUNCEMENTS:
QSource lunch has a new location this week:  Whole Foods in Germantown.  See you there Friday at 11:30!

If you haven’t already, please fill out the 2F Lunch Availability form.

I wish I had remembered to make these announcements this morning instead of just adding them here.

“Welcome to tabata!” 5, 4, 3, 2, 1…

THE SCENE: Tolerable cold, but dry
F3 WELCOME & DISCLAIMER:  done.
WARM-O-RAMA:

  • SSH x 30 IC
  • Daisy Pickers x 10 IC
  • Windmills x 10 IC
  • Hillbillies x 10 IC
  • Static downward dog, calf stretch, child’s pose…lat/low back stretch R/L

THA-THANG:
4 rounds.  Each round is 5 total min with 4 exercises done AMRAP for 20 seconds with 10 second rest twice.

Round 1 (AC/DC)

  • Merkins
  • Carolina Dry Docks
  • Low Plank
  • Superman

Round 2 (Rocky Theme)

  • Burpees
  • Mountain Climbers
  • Jump Squats
  • Boxcutters

Round 3 (Dr. Dre)

  • Squats
  • Bobby Hurley’s
  • Al Gore
  • American Hammer

Round 4 (MGMT)

  • SSH
  • Triceps lifts (R)
  • Triceps lifts (L)
  • Hello Dollies

Bonus Round…Repeat Round 2

MARY:
Integrated into workout
COUNT-OFF & NAME-O-RAMA
6 PAX (no FNGs)
CIRCLE OF TRUST/BOM:
Shared Tom’s thoughts from the Dalai Lama that he shared during COT at the Ruins.  Thought provoking and wanted to share it with some that might not have heard it.

When asked what surprised the Dalai Lama most about humanity, he said:

“Man.  Because he sacrifices his health in order to make money.  Then he sacrifices his money to recuperate his health.  And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived.”
MOLESKIN:
First time to post at the Morg since it has ABD (addition by division).  Great group of HIM that put in the work.  Commie has a new method for mountain climbers and you need to go out to the Morg and see it.  Appreciate the Equinox Challenge for prompting me to get outside of my usual AOs and post with my brothers in other areas.
ANNOUNCEMENTS:
Coffeteria at Moma’s

Ruck Related Shenanigans

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THE SCENE:

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F3 WELCOME & DISCLAIMER

Swiftly executed. Time was of the essence.


WARM-O-RAMA:

10 Burpees OYO

YHC’s fav stretch

THA-THANG:
1 mile ruck around the Freeman Park stopping at 3 points to complete the following circuit.

  • Ruck Flutter Kicks x20IC
  • Ruck Situps x10 OYO
  • Ruck 🇺🇸 🔨  X15IC
  • Sumo Deadlift High Pulls x10 OYO
  • One-arm Overhead Squats x5IC each side
  • Plank Ruck Pull Throughs x20 OYO

The whole thing sucked. It was pouring from the sky. YHC loved it.

MARY:
3 point bearacide drills with rucks on.

COUNT-OFF & NAME-O-RAMA
5 Pax: Orange Julius, The Streak, Commie, Wall Builder, Flobee, Woodpecker, Soulja Boy (QIC)

CIRCLE OF TRUST/BOM:
YHC talked about this mornings reading in the book of Judges and how thankful he is for a merciful and faithful God who continuously delivers his people from the oppression of sin through perfect life, death, and resurrection of Jesus Christ.

MOLESKIN:
There’s just something about 💩 weather conditions that makes the workout more rewarding at the end. It adds an extra element to the common struggle the PAX share in the gloom. Sometimes our wise Weather Q lets a little rain slip through the cracks so we can have that experience together. Good call, Backseat.

ANNOUNCEMENTS:
None

AMRAPalooza VI: The Undiscovered Burpee

THE SCENE:
30 degrees.  Gloomy.  But thanks to getting home from last night’s VAPE at a very reasonable 11:30pm, I got a full 4.5 hours of sleep. So I had that going for me, which was nice.

F3 WELCOME & DISCLAIMER
Given.

WARM-O-RAMA:

Gave my standard WOR for whenever FNGs or newish guys are in attendace.  I informed the PAX that the Warm-o-rama would consist of 6 exercises, each of which would be a set of 10 burpees.  However, a correct answer to a trivia question for each one would result in changing that burpee set to a more standard warmup exercise.

Question 1:  What is the mission of F3?  Correctly answered by Orange Julius:  “To plant, grow, and serve small workout groups for the invigoration of male community leadership.”  Reward:  SSH x20

Questions 2-6:  Name one of the 5 core principles of F3. All were correctly answered by various members of the group, with all participating.  Rewards:  Daisy Pickers x15, Imperial Walkers x15, Windmills x15, Hillbillies x15, Little Arm Circles x10 (each direction).

THA-THANG:
AMRAPalooza:  As Many Reps As Possible for one minute for each of the following exercises.  In between each exercise, the PAX were given a rest break consisting of a 0.2 mile mosey around the parking lot.

Bodybuilders
BBS
Burpees
Squats
Merkins
Flutter Kicks
Werkins
WWI Situps
Hand Release Merkins
Freddy Mercurys

There was time for one more lap, but I gave the PAX the opportunity to skip it if they could give the F3 Credo.  Orange Julius answered correctly: “Leave no man behind; but leave no man where you find him.”

MARY:
ABCs IC

COUNT-OFF & NAME-O-RAMA
7:  Choker (QIC), Commie, Megadoodoo, Orange Julius, Sleep Number, The Streak, Wall Builder

CIRCLE OF TRUST/BOM:
Deep, meaningful COTs are nice, but not required.  Short and sweet is fine, too.  You don’t have to write a sermon.  Don’t let the lack of a great COT idea prevent you from signing up to Q.

MOLESKIN:
Happy birthday, Sleep Number!

ANNOUNCEMENTS:
QSource lunch, Fridays at East Memphis Whole Foods.

Trying to Snap Zima’s Other Achilles

THE SCENE:
More Januaryer that it’s been all year.  I was expecting the 2nd post of Megadoodoo and the first post of an FNG I’ve been working on for several months.  I received neither.

F3 WELCOME & DISCLAIMER
Given.

WARM-O-RAMA:

I had a little trivia game prepared as an F3 primer for the guys that didn’t show.  I informed the PAX that the Warm-o-rama would consist of 6 exercises, each of which would be a set of 10 burpees.  However, a correct answer to a trivia question for each one would result in changing that burpee set to a more standard warmup exercise.

Question 1:  What is the mission of F3?  Correctly answered as a group effort by No Fuego, Tiger Lily, and Wall Builder:  “To plant, grow, and serve small workout groups for the invigoration of male community leadership.”  Reward:  SSH x20

Questions 2-6:  Name one of the 5 core principles of F3. All were correctly answered by various members of the group, with all participating.  Rewards:  Daisy Pickers x15, Imperial Walkers x15, Windmills x15, Hillbillies x15, Little Arm Circles x10 (each direction).

THA-THANG:
Suicide B.O.M.B.S.  Cones were placed at 15, 30, and 45 yards.  PAX partnered up.  One performed an exercise while the other ran a suicide.

Exercising partner:
50 Burpees
100 Overhead Claps
150 Merkins
200 Big Boy Situps
250 Squats

Running partner:
Run to cone 1 and do 1 rep of the same exercise that partner is working on.  Run back to start point.
Run to cone 2 and do 2 reps. Run back to start point.
Run to cone 3 and do 3 reps. Run back to start point.
Flapjack with partner.

MARY:
Nope.

COUNT-OFF & NAME-O-RAMA
5:  Choker (QIC), No Fuego, Tiger Lily, Wall Builder, Zima

CIRCLE OF TRUST/BOM:
Parenting is a very important job.  But a parent’s most important job is to live like the adult that we wish our children to become.

MOLESKIN:
Last time I Q’d this workout, Zima’s achilles asploded.  Apparently he’s been drinking his ensure since then, and further injury was avoided.

Flobee woke up late, but did the right thing by Starsky-ing at Crave.

Megadoodoo and my supposed FNG will rue the day they fartsacked my Q.

ANNOUNCEMENTS:
QSource lunch, Fridays at East Memphis Whole Foods.

V.A.P.E. next Tuesday night. See preblast.

Gridiron BOMMS

THE SCENE: Unbelievably warm for January! No way was this was weather going to waste. YHC arrived to the eager strides of 7 preruckers. No wait, make that 8. Tabor had now received a ruck for Christmas!
F3 WELCOME & DISCLAIMER

Always and forever.
WARM-O-RAMA:

Imperial Walkers IC 15

Hillbillies                  IC  15

Crossovers             IC  15

Windmills                IC  15

Big arm Circles   (forward and reverse   IC  10 each)

At this point YHC asked the PAX how many had been watching football over the weekend? Since most seemed to have seen at least some of the NFL action a few trivia questions seemed appropriate.

Question 1: Which NFL team has won the most Superbowls of all-time. A lot answers such as “Cowboys” and “Patriots” to “Yankees and “Alabama.”

Answer: Pittsburgh Steelers at 6.

THA-THANG:

Capri Lap around the parking lot.

Pax counted off into 2 groups. Pax line for 2 lines about 40 yards apart. 1 Pax runs with the football to the other end then hands off the football. That Pax then runs back in the opposite direction. Complete until both groups are on the opposite side from the starting line. The rule was that if the football hit the ground, all PAX performed 2 burpees. For some reason Granola thought this was fun and intentionally grounded the football not once but twice! 4 total burpees for all PAX.

Question 2: Which NFL coach has won the most games of all-time? Again, PAX came up empty. Don Shula at 347 games.

BOMMS

Skipping one B out of Bombs because the Q hates Burpees.

Partner exercises:

BBS-50

Overhead Claps-100

Merkins-150

Mountain Climbers-150

Flobee saved the Pax 50 Mountain climbers by correctly identifying the only NFL team that has lost 4 straight Superbowls: Buffalo Bills

Squats-250

Question 4: Which NFL receiver holds the record for most receiving yards all-time: Jerry Rice at 22, 895.  

Suicide Sprints

2 rounds.

MARY:

Carolina Dry Docks IC 20

Pickle Pounders IC 10

Flutter Kicks IC 20

60 Second Plank
COUNT-OFF & NAME-O-RAMA
19 PAX; No FNG. Choker, Commie, O’Reilly, Shingle, Phat Pat, Granola, Soybean, Imposter, Sleep Number, Beetus, Bootheel, Carport, Sputnik, Red Roofer, The Streak, Tree Hugger, Wall Builder, Flobee, Orange Julius (QIC)
CIRCLE OF TRUST/BOM:

From Future Grace by John Piper
Atheism: the Ultimate Pride

When you take all three categories of temptation to self-reliance-wisdom, might and riches-they form a powerful inducement toward the ultimate form of pride, namely, atheism. The safest way to stay supreme in our own estimation is to deny anything above us. This is why the proud preoccupy themselves with looking down on others. “A proud man is always looking down on things and people: and, of course, as long as you are looking down, you cannot see something that is above you. But to preserve pride it may be simpler to proclaim that there is nothing above to look at. “The wicked, in the haughtiness of his continence, does not seek Him. All his thought are, “There is no God” (Psalm 10:4). Ultimately, the proud must persuade themselves that there is no God.

Prayers for The Streaks friend undergoing a Carotid Endarterectomy.

Prayers for Flobees patron with stage IV pancreatic Cancer.

Continued prayers for Red Roofers family.

Prayers for Sleep Numbers Mother.
MOLESKIN:

PAX were awesome today. YHC was really invigorated after this Q!

Also, it just feels good to tag Phat Pat in a BB!

Deck of Death at the Morg

THE SCENE: Rain free and 56*
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Imperial Walkers x10 IC

Daisy Pickers x10 IC 

Big Arm Cicrles x10 IC each way 

Coupon Pass with 10 curls

THA-THANG:

Heavy Deck of Death (all exercises done with CMU)
Hearts:  curls
Diamonds: squats
Clubs: LBC
Spades: blockee
 
Completed 3/4 the deck.  I think the blockees were a Pax favorite.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
6 Pax:  Bootheel, Orange Julius, Mr. Wonderful, Wallbuilder, the Streak, and Commie.

CIRCLE OF TRUST/BOM:
Brief word about not needing to wait for New Years to make a change when needed.  Also share lyrics to “24” by Switchfoot.

Twenty four oceans
Twenty four skies
Twenty four failures
Twenty four tries
Twenty four finds me
In twenty-fourth place
Twenty four drop outs
At the end of the day
Life is not what I thought it was
Twenty four hours ago
 
Still I’m singing Spirit take me up in arms with You
And I’m not who I thought I was twenty four hours ago
 
Twenty four reasons to admit that I’m wrong
With all my excuses still twenty four strong
 
See I’m not copping out not copping out
When You’re raising the dead in me
I am the second man
I am the second man now
 
And You’re raising these twenty four voices
With twenty four hearts
With all of my symphonies 
In twenty four parts
But I want to be one today
Centered and true
 
I’m singing Spirit take me up in arms with You
You’re raising the dead in me
I am the second man now
And You’re raising the dead in me
 
I want to see miracles, see the world change
Wrestled the angel, for more than a name
For more than a feeling
For more than a cause
I’m singing Spirit take me up in arms with You
And You’re raising the dead in me
Twenty four voices
With twenty four hearts
With all of my symphonies 
In twenty four parts.
I’m not copping out. Not copping out.
 

MOLESKIN:
While listening to the Q’s BC soundtrack Commie wondered “Why does everyone hate Nickleback?”

ANNOUNCEMENTS:
Convergence tomorrow at the Mothership, 7:00.

You’re a Mean One, Mr. Grinch

THE SCENE:
It’s summer again! Or something.  Honestly, I have no idea what month it even is anymore.

F3 WELCOME & DISCLAIMER:
Disclaimed.  Disclaimed again when Potiphar rolled up mid-WOR.  Didn’t bother with a third disclaimer when Rosetta Stone rolled up at his usual time, mid-COT.

WARM-O-RAMA:
SSH x20 IC
Daisy Pickers x15 IC
Windmills x15 IC
Little Arm Circles x10 IC (each direction)

THA-THANG:
I had planned some Grinch practice this morning, but as the clock struck 0530 there were only 3 PAX in attendance.  All 3 were known to enjoy #ruckership, so an Omaha was proposed to those present:  should we abandon the Grinch idea and get some milez instead?  OJ did not have his ruck with him, but I had a spare – it was quickly and excitedly decided that we would ruck.

We quickly ripped into our SSH like kids into their presents on Christmas morning.  But what to our wondering eyes should appear?  Another set of headlights pulling into the Morg:  it was a ruckless Potiphar, here to crush our dreams and sentence us to 40 minutes of despair.

The Grinch – four rounds of:
800m run
25 Pull-ups
25 Hand-Release Merkins
25 Big Boy Sit-ups
25 Jump Squats

Hand-Release Merkins are substantially harder than regular Merkins.  Pull-ups are the devil.  Unsurprisingly, the PAX leaned in strong and completed 3 full rounds and finished most of the 4th 800m run before time expired.

MARY:
Mary did not get hers today.

COUNT-OFF & NAME-O-RAMA
5 PAX:  Choker (QIC), Orange Julius, Potiphar, Rosetta Stone, Wall Builder

CIRCLE OF TRUST/BOM:
Last week’s QSource lunch was on the subject of Preparedness: getting ready for the expected, while being ready for the unexpected.   One of the ideas that stuck with me from that discussion was that the accelerant of Preparedness is love.  It is love for our (spouse/kids/family/friends) that drives us to do the hard work that it takes to Get Right, Live Right, Lead Right, and Leave Right.  If not for love, why would we bother?

The other idea that stuck with me was that of being ready for the unexpected.  That piece rolled around in my head for a few days before it triggered another thought:  if I were to suddenly die, would my M know what she would need to know?  How to file the life insurance claim? When/where to make the mortgage payment?  How to file our income taxes?

Each of us needs to have a little box or envelope with some basic instructions for things like this.  Password to the bank account, copy of the will, location of your buried treasure, etc.  Put it in a safe or a safety deposit box, and most importantly let your M know that it exists and where it is.  If the worst-case scenario happens, she’ll have enough on her mind without having to worry about the technical details of keeping the lights on.  Do this today.

MOLESKIN:
“The Grinch is easy”, said no one, ever.

ANNOUNCEMENTS:
QSource lunch – 11:30 Friday at the East Memphis Whole Foods.