Tour de Morg!!

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

10 x ssh, iw, do, big arm circles
THA-THANG:
First off I would like to just say we put in a few miles, Did tennis court suicides with derkins  on the end. We made our way to the pavilion for some merkins, derkins, and flutter kicks. We came back to starred and did a 10 exercise tabatta  style workout with some great music. 30 sec exercise with 8 sec rest. It was a monster workout. We tried to keep moving the whole workout to keep our heart rate up.

MARY:
We did flutter kicks and Freddy Mercury’s and walked a lap to cool down.
COUNT-OFF & NAME-O-RAMA
6 pax Sleep Number, Orange Julius, Wall Builder, Miracle Ear, Commie, Flobee
CIRCLE OF TRUST/BOM:
Being up for the challenge
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

We Get Our Kicks on Ruck 66!

THE SCENE: 61 and clear as YHC and 4 others filed back into the parking lot fresh off of a 4 mile buddy carry just in time for WOR.

F3 WELCOME & DISCLAIMER: Given in motion as YHC was closing in in from the mornings pre shenanigans

WARM-O-RAMA:

  • SSH x20IC
  • ISW x10IC
  • Arm Circles x10IC / reverse

THA-THANG:

Ruck 66 using squat thrusts as the movement. Rucks front loaded while in travel.

Flip rucks around and repeat using 8 count Body Builders heading back to STARTEX.

Slooooooooww 1/2 mile ruck with the remaining 10 minutes. (We were SMOKED!)

MARY:
None.

COUNT-OFF & NAME-O-RAMA
9 PAX. 0 FNGs: Wall Builder, Miracle Ear, Woodpecker, Flobee, Choker, Orange Julius, Commie, Sleep Number, Soulja Boy (QIC)

CIRCLE OF TRUST/BOM:
YHC had planned to talk about trust in regard to leadership but was moved by Tomb Raider’s COT from the previous day so called an audible.

Death is now.  The choice is here.  Lay your life down.  Your heartbeats cannot be hoarded. Your reservoir of breaths is draining away.  You have hands, blister them while you can.  You have bones, make them strain-they can carry nothing in the grave. You have lungs, let them spill with laughter.  With an average life expectancy of 78.2 years in the U.S., I have around 250,000 conscious hours remaining to me in which I could be smiling or scowling, rejoicing in my life, in this race, in this story, or moaning and complaining about my troubles.  I can be giving my fingers, my back, my mind, my words, my breaths, to my wife and my children and my neighbors, or I can grasp after the vapor and the vanity for myself, dragging my feet, afraid to die and therefore afraid to live.  And, like Adam, I will still die in the end.  

Living is the same thing as dying.  Living well is the same thing as dying for others.”

excerpt from ‘Death by Living‘  N.D. Wilson

MOLESKIN:
Flobee is a funny sneezer.

ANNOUNCEMENTS:

Finish what you started: Tortoise and the Hare BOMBS part II

THE SCENE: A cool and comfortable 58° at the shiniest AO.

F3 WELCOME & DISCLAIMER: Aye.

WARM-O-RAMA:
Imperial Walkers IC X25
Daisy Pickers IC x20
Arm Circles IC x10 (+ reverse)

Since YHC’s running ability is currently hampered due to injuries, no running. So instead, we bear crawled the length of the field and back (200 yards). Choker wasn’t sure if YHC was serious, and some random grumbling ensued. This pleased YHC.

THA-THANG:
Buddy up with one coupon between each pair.

Partner #1 grabs coupon and starts walking while partner #2 does first exercise on the list and then chases down Partner #1. When he catches his partner, they swap: Partner #2 takes the coupon while Partner #1 does the same exercise. Coupons were either 60# or 80#.

Repeat until all exercises have been done 5 times BY EACH partner.
– 20 BBSU (200 per pair)
– 25 Squats (250 per pair)

MARY:
Choker led some uncountable number of flutter kicks for the minute or so we had before we ran out of time.

COUNT-OFF & NAME-O-RAMA
Choker, Wall Builder, Soulja Boy, Fugitive, Ice Cube, Tree Hugger, Orange Julius, Zima (QIC)

CIRCLE OF TRUST/BOM:
Finish what you started. Tiger Lily started the Tortoise and Hare BOMBS (w/ coupons) workout Friday but only made through the BOM before time ended the workout – today we finished what we started. In life, we often attack new projects with eagerness, but the grind of finishing the job can wear on us and we can let things sit idle, unfinished. We need to be better – finish what we start and do it to the best of our ability.

MOLESKIN:
GREAT work by the HIM that posted this AM. It was quite encouraging working alongside the PAX today.

Tortoise and Hare is a fantastic WOD – probably too long even for a Mothership Q, but it blasts everyone equally. Definitely a good way to modify Dora123s or similar.

ANNOUNCEMENTS:
Nuffin.

11’s and Crazy 8’s

THE SCENE: 65 and a brisk humidity
F3 WELCOME & DISCLAIMER Done but I forgot to follow the disclaimer and ended up with a pulled muscle. 
WARM-O-RAMA:

10x ssh,dp,michael phelps,2 short mosey laps
THA-THANG:
11’s to start . Broken down burpess 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. we didnt have time for mary and we were smoked.

  • Sometimes
  • bulleted
  • lists
  • are
  • handy.

MARY:
non
COUNT-OFF & NAME-O-RAMA
7 pax, great to see Crevase out there. Gilligan, Wall builder, Choker, OJ, Woodpecker, and Flobee
CIRCLE OF TRUST/BOM:
Unity>>> We are better as a team.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Cooler Than Being Cool

Date: 04/12/2019

AO: Neverland

QIC: Gus

PAX: Zima, Spotify, Fugitive, Bob Ross, Tiger Lily, No Fuego, Ragequit, Wall Builder, Gus | FNG: Ice Cube

Conditions: 53F; damp and cool

WELCOME

DISCLAIMER

NAME INTROS

THE THANG

Merkins IC x 10
* Track Lap *

ELEVENS
Burpees / Run / Monkey Humpers

SSH IC x 10
* Track Lap *

ELEVENS
WWI Sit-ups / Bearcrawl / Squats

MARY
Jane Fonda IC x 12 (each side)
Hollywood Side Crunch IC x 12 (each side)
Pickle Pounders IC x 12 (each side lol jk smh smh)

Ratchet Shoulder Blaster to ENDEX

Count-o-Rama (10)

Name-o-Rama

COT / BOM: When you need help, ask for help.

MOLESKIN: It was great to Q these fine Men at the newly crowned King of the Bluff AO.

I changed the plan on the fly because of the Walking Wounded. It turned out be better, because we got to bearcrawl! Tiger Lily connected with the FNG at a GORUCK Light event. The FNG was a beast.

FNG naming logic: Works for The Hershey Company, maker of things besides chocolate (Who knew?) -> Ice Cube

Pyramid at the Morg

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

20 x ssh, iw, dp, and arm circles
THA-THANG
10 -1/4 mile laps .. in between the first 5 laps we added a 25 count exercise and then the last 5 laps we took off an exercise until we did 125 reps of each exercise. merkins, lbcs, mountain climbers, squats, flutter lkicks

  • Sometimes
  • bulleted
  • lists
  • are
  • handy.

MARY:
stretched for 1 min
COUNT-OFF & NAME-O-RAMA
9 pax flobee, oj, woodpecker,choker,comie,big mac,mr. wonderful,the streak,wall builder
CIRCLE OF TRUST/BOM:
be interchangeable
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
prayers for baby Shep, wall builder’s family, the streaks family

Tonka Terror

THE SCENE:  Warm and Foggy with a hint of misery
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Leg Stretch

Daisy Pickers

10/10 Small Arm Circles

10/10 squats-hillbilly

plank – right and left arm raise

plank – right leg left leg foward 

THA-THANG:
Pair up       100 CMU

overhead lift, curls, squats/ W Tonka Truck push/ then Sprint

run backwards /

Push CMU backwards through leg

side straddle run / touch lines

mosey to Veterans Memorial 

20 Dips

20 incline mercians

20 flutter kicks

20 squats

mosey to start

one arm elevated plank

pickle pushers

squats

overhead claps

 

MARY

not senior friendly 
COUNT-OFF & NAME-O-RAMA
Orange Julius, Wall Builder, Wood Pecker, Slots, The Streak


CIRCLE OF TRUST/BOM:
What Father means be that man


MOLESKIN:
Praying for Woodpecker/ business decision 

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

Spanish Inquisition @ the Second Star to the Right

Date: 04/01/2019

AO: Neverland – the New King of the Bluff

QIC: Tiger Lily

PAX: Altar Boy, Animal, Bad Credit, Bailout, Beauty Shop, Beef Log, Bob Ross, Bobsled, Bootheel, Choker, Chuck E. Cheese, Commie, Depends, Diplomat, El Bano, Flobee, Fugitive, Granola, Green Monster, G-String, Gus, Jasmine, Orange Julius, Passport, Phat Pat, Puck, Rabbit, Ragequit, Red Roofer, Shoestring, Short Timer, Sleep Number, Soulja Boy, The Dude, The Streak, Tree Hugger, Wall Builder, Woodpecker, Zima, FNG – Big Perm, FNG – Judge Judy and FNG – Spotify

THE SCENE:  Completely dark in the lower 50s and with too many PAX to stand in the parking lot and still have room to park so everyone gathered in the grassy area.

F3 WELCOME & DISCLAIMER (twice)

WARM-O-RAMA:

30 SSH IC

20 Daisy Pickers IC

15 Imperial Walkers IC

10 Arm Circles (forward and then backwards) IC

THA-THANG:

Misc Mile-ish:

Run a lap around Neverland (QIC was concerned at this time that the mumblechatter would result in the police being called but nothing happened)

15 burpees on your own

Run same lap

25 squats IC

Run a shorter lap

15 Merikans IC

Run a lap down the hill – PAX were directed to take it easy on the downhill and recover but push hard on the way back up the hill.

Group Therapy:

Split into 4 groups for two rounds of 4-Corners

Round 1: Corner #1) Burpees 10x as the timer and trigger, 2) Freddy Mercury’s AMRAP, 3) Lunges AMRAP and 4) LBC’s AMRAP.

Round 2: Corner #1) Burpees 10x as the timer and trigger, 2) Merkins AMRAP, 3) Planks and 4) Shoulder taps

Next up, groups 1 & 2 Bear Crawled across the field and ran back while 3 & 4 held a plank, then switched roles.  Rinse and repeat.

MARY:

Nope – Had to start the COT early given the number of PAX present.

COUNT-OFF & NAME-O-RAMA

43 PAX, 3 FNGs (Welcome Big Perm, Spotify and Judge Judy)

CIRCLE OF TRUST/BOM:

YHC discussed Joy vs Happiness. Throughout life there are times when things go great it is easy to be happy, but joy comes in when things go bad. I fully believe that even when things are not going your way it is a choice to have joy through the situations. YHC’s challenge to all PAX is to find those moments and ensure that you have your joy during that time.

During the BOM, while discussion of Wall Builders baby almost here, The Streak let everyone know that his “pickle pounder” does not work that way.

MOLESKIN:

Wow what a morning. It was an amazing effort by Zima and Choker to get everyone out there to take the King of the Bluff challenge. Thanks for everyone that posted, it was truely and honor and I am humbled to have been Q for this event. Let see everyone post out there regularly now.

The sobering thing that was mentioned by Choker was that many of the PAX were Kotters that simply reaching out to them and encouraging them to post was enough. Who in your circle hasn’t been there in a while that a strong EH will bring them back?

Overall the morning was amazing, after the workout so many men showed up to Crave for coffeeteria that even after a call ahead they still ran out of Nitro. If you did not get any be sure to show up for a Q from Bruce and stay for the Nitro. The time at Crave was great! Every PAX was fellowshipping and generally most were outside of their standard circle and getting to know new PAX. I do apologize to gentlemen that were sitting in the middle of the coffee shopping wanting to enjoy a quiet breakfast, maybe you should post instead next time.

Great work everyone and it was a real pleasure.

ANNOUNCEMENTS:

Sign up for the BeerRuck#002.

Ruck Challenges at the Morg

THE SCENE: Cool, but not too cool. Just right. Like porridge maybe.

F3 WELCOME & DISCLAIMER: Given. Also, “I’m not a professional” was restated a few times.

WARM-O-RAMA:

SSH X 25
Daisy Pickers X 20
Little Arm Circles X 10 and reverse
Calf stretches

THA-THANG:

The Monthly Rucking Challenge this month is called Lucky Number 7. We did the first of the 7 sets. See details on the GORUCK site.

Ruck 1 mile
10 sets:
10 Ruck squats
10 Ruck pushups (aka Merkins)
10 Russian Twists (aka American Hammers)

We would ruck .10 miles around the parking lot and then stop and do a set. Rinse and repeat until we hit 10 sets.

Wall Builder, Choker, Flobee, Orange Julius, The Streak and even Big Mac (FNG) all took turns leading some of the sets.

MARY:

Choker led us in ABCs.

COUNT-OFF & NAME-O-RAMA

Orange Julius, The Streak, Choker, Flobee, Mr. Wonderful, Slots, Big Mac (FNG), Wall Builder

CIRCLE OF TRUST/BOM:

I’ve been doing F3 for just over a year now (first day was 4/2/2018), so I thought I’d share some reflections on a year of F3… first off, I’m in far better shape now than I was… but I’m not at the front of the group by any means. And that’s okay.

Because the second F has been an incredible benefit – fellowship. I’ve got a group of men that I can come to that routinely push me to do better, in all aspects of life. Thank you for that.

While I’m talking about fellowship, I have to also reflect on the third F – Faith. Something that has really struck me is the intersection of fellowship and faith. I’ve been incredibly grateful for seeing how the F3 community puts their faith to practice. Even if I’m not able to participate in an activity, this group is actively bettering their community, too. Whether it is cleaning up someone’s house, volunteering to paint or clean, or whatever, that is just the type of men that I see in F3.

So thank you for putting your faith into practice and also for encouraging me and helping me to grow both spiritually and physically.

MOLESKIN:

I wanted to give some of the PAX the opportunity to lead part of the workout and they did a great job… what I didn’t expect was that even our FNG would be willing to step up and lead. And he did great!

ANNOUNCEMENTS:

nada

Morg Monday Merkins

THE SCENE: Mid 30ish windy and cool morning.
F3 WELCOME & DISCLAIMER Done.
WARM-O-RAMA:

Daisy Pickers IC 15, Windmills IC 15, Imperial Walkers IC 15, Hillbillies IC 15, Overhead Claps

THA-THANG:

Merkins 10, Wide-arm merkins 10, Diamond Merkins 10, Uneven merkins on the curb 10 left and 10 right.

Rinse and repeat x 2

11s   Squats/BBS.

Bear crawl/crab walk

Lunge walk/back pedals

MARY:

WWI situps, LBCs, Hello Dollies, Freddie Mercuries, Flutter Kicks (Commie)
COUNT-OFF & NAME-O-RAMA
Choker, Wall Builder, Flobee, Commie, O’Reilly, The Streak, Woodpecker, Orange Julius (QIC)
CIRCLE OF TRUST/BOM:

My Utmost for His Highest-Oswald Chambers

March 27

Compare this week in your spiritual life with the same week last year to see how God has called you to a higher level. We have all been brought to see from a higher viewpoint. Never allow God to show you a truth which you do not instantly begin to live up to, applying it to your life. Always work through it, staying in its light.
Your growth in grace is not measured by the fact that you haven’t turned back, but that you have an insight and understanding into where you are spiritually. Have you heard God say, “Come up higher,” not audibly on the outer level, but to the innermost part of your character?
“Shall I hide from Abraham what I am doing…?” (Genesis 18:17). God has to hide from us what He does, until, due to the growth of our personal character, we get to the level where He is then able to reveal it.

MOLESKIN:

ANNOUNCEMENTS:
See Slack.