Pavilion of Pain

THE SCENE: 39 degrees of comfort or discomfort depending on if you like it cold or not

F3 WELCOME & DISCLAIMER
Welcome and disclaim-ations provided. Twice in fact, but briefer the second time.

WARM-O-RAMA:

SSH IC x 30
Daisy Pickers x 15
Baby Arm Circles IC x 15 (+ reverse)

THA-THANG:

The PAX moseyed over to the pavilion. This part of the workout was split up into a pairing of upper body and core.

  • Merkins x 20
  • BBSU x 20
  • Erkin x 20
  • LBC x 20
  • Derkin x 20
  • Flutter Kick x 20
  • Dips x 20

Then we wrapped up this round with a 1 minute hold of the People’s Chair.

Next, we moseyed to next parking lot down from the pavilion. This part of the workout was split up into a pairing of lower body and core.

  • Squats x 20
  • BBSU x 20
  • Lunges x 20
  • LBC x 20
  • Calf Raises x 40
  • Flutter Kick x 20

Next, we rinsed and repeated… but backwards. More of a “yoyo” than “pearls on a string” type of workout. So, we did the lower body/core workout right where we were and then moseyed back to the pavilion for the repeat of the upper body/core workout.

Finally, we moseyed back to STARTEX and arrived right at 6:15.

MARY:
No time, but we did plenty of it during the workout.

COUNT-OFF & NAME-O-RAMA
Orange Julius, Carport, Commie, Rosetta Stone, Potiphar, Slots, Marrow, Laettner, Wall Builder

CIRCLE OF TRUST/BOM:

A significant goal of F3 is to “invigorate male community leadership”… but what is leadership? Is a leader supposed to be out front or in the back? (trick question, the answer is “yes”) That being said, one of the most impactful courses I ever took while in college was called leadership strategies. The main book we worked through was titled “Influence” and some of the examples from it were how kids coming to your door “influence” you to buy something you would never actually buy (think a $5 candy bar). One of the biggest takeaways for me, though, was that a significant part of being a good leader is in influencing others in a positive way. Leadership is NOT (just) about getting people to do what you tell them to do.

A biblical example of this concept is in Philemon. Briefly, Paul uses some pretty “influential” language to convince Philemon to accept Onesimus back. He doesn’t “command” him, but instead tells him that he “appeals” to him. He says he knows Philemon will “do even more than I say.” Paul really twists Philemon’s arm but uses his relationship and influence to encourage Philemon to do the right thing.

We can think of plenty of other examples… in F3, we EH someone to get them to come out and work out with us and become a part of our community. We even have leaders who “watch the six” to make sure no one is left behind. So I would encourage you 1) to be more aware of the influence (and leadership opportunities) you already have in front of you and 2) to be more active in ensuring your example is a positive one.

MOLESKIN:
We didn’t get in the grass. The PAX appreciated this apparently. I had at least a couple guys mention thanks afterwards. So I got that goin’ for me which is nice.

ANNOUNCEMENTS:
n/a

AMRAPalooza V: Dead Men Do No Burpees

THE SCENE:
As I rolled up in the Morg, I thought to myself, “I should be sure to write my backblast today, because if I don’t I’ll forget about it for a week and by then I won’t remember much about The Scene or what happened during the workout.”  As usual, I was right:  I didn’t, and I don’t.

F3 WELCOME & DISCLAIMER:
I don’t specifically remember doing this, but no phalanges were mutilated so it must have been covered.

WARM-O-RAMA:
SSH x25 IC
Daisy Pickers x15 IC
Windmills x15 IC
Little Arm Circles x10 IC (each direction)

THA-THANG:
Many moons had passed since my last AMRAPalooza, so I decided it was time for the next installment.

Complete As Many Reps As Possible for one minute of each of the following exercises; take a break between exercises by completing one 0.2 mile lap around the parking lot.  Silent prayer OYO for the Creeper van as you pass its sad, empty parking space.

  • Burpees
  • WWI Situps
  • Merkins
  • Squats

2.5 iterations were completed.

MARY:
ANGTFT.

COUNT-OFF & NAME-O-RAMA
10 PAX:  Beetus, Carport, Choker (QIC), Granola, Orange Julius, Potiphar, Rosetta Stone, Sleep Number, Wall Builder, Woodpecker

CIRCLE OF TRUST/BOM:
I’ve been in a bit of a lull, especially with my Queen for the past few months.  I’m not where I should be after 10+ months of F3.  It makes it a struggle to fight the pull of the fartsack some mornings.

When you’re feeling like that, it’s more important than ever to keep taking the DRP.  Decide the night before that you’re going to take it – don’t wait until the next morning, when the warmth of the fartsack can make a persuasive case for staying in it.

When the alarm goes off, I know the workout is going to hurt.  But I also know that what will hurt more is the feeling I’ll have around 6:30 when I start seeing the pics on Slack of the guys that posted.  FOMO can be a strong tool – use it to your advantage.

MOLESKIN:
Always write your BB before the end of the day.  Or be less old.

ANNOUNCEMENTS:
Maybe.

Lamplighter row

THE SCENE: 39 degrees, crisp and cool, but gone is the 70 degree weather.
F3 WELCOME & DISCLAIMER

Disclaimed
WARM-O-RAMA:
Windmills 15 IC
Proper stretches.
Arm Circles IC 10 (forward and reverse)
High Knees IC 20

THA-THANG:
Mosey lap around the parking lot to the light posts.
Each light post, add 1 rep. Transportation varied between posts.
1 burpee bearcrawl,
2 burpee
3 burpee
4 burpee
5 burpee
1 Merkin lunge walk
2 Merkin
3 Merkin
4 Merkin
5 Merkin
1 Mountain climber, Imperial Walker
2 Mountain climber,
3 Mountain climber
4 Mountain climber
5 Mountain climber

Mosey back to Startex.
Sprint the long end of the parking lot, walk to short ends. 2 total laps.

MARY:
BBS IC 15
LBCs IC 15
Pickle Pounders IC 10
Plank 60 seconds (Commie)

COUNT-OFF & NAME-O-RAMA
Commie, Mr. Wonderful, Red Roofer, Choker, Sleep Number, Bailout, Woodpecker, Wall Builder, Granola, Orange Julius, Potiphar, Carport, Commie

CIRCLE OF TRUST/BOM:
God wants to be in every aspect of our life and he has made provision for this in his word.
A couple of paragraphs from John Pipers book “Future Grace” highlights this fact.

When I am anxious about my ministry being useless and empty, I fight unbelief with the promise of Isaiah 55:11. “So shall My word be which goes forth from My mouth; it shall not return to Me empty, without accomplishing what I desire, and without succeeding in the matter for which I sent it.”

When I am anxious about being too weak to do my work, I battle unbelief with the promise of Christ, “My grace is sufficient for you, for power is perfected in weakness” (2 Corinthians 12:9).

When I am anxious about decisions I have to make about the future, I battle unbelief with the promise, “I will instruct you and teach you in the way which you should go ,”(Psalm 32:8).

When I am anxious about the welfare of those I love, I battle unbelief with the promise that if I, being evil, know how to give good things to my children, how much more will the “Father who is in heaven give what is good to those who ask him!” (Matthew 7:11). And I fight to maintain my spiritual equilibrium with the reminder that everyone who has left house or brothers or sisters or mother or father or children or farms, for Christ’s sake “shall receive a hundred times as much now in the present age, houses and brothers and sisters and mothers and children and farms, along with persecutions, and in the age to come, eternal life” (Mark 10:29-30).

When I am anxious about being sick, I battle unbelief with the promise “Many are the afflictions of the righteous but the Lord delivers him out of them all” (Psalm 34:19). And I take the promise with trembling: “Tribulation brings about perseverance; and perseverance, proven character; and proven character, hope; and hope does not disappoint, because the love of God has been poured out within our hearts through the Holy Spirit who was given to us” (Romans 5:3-5).

When I am anxious about getting old, I battle unbelief with the promise, “Even to your old age, I shall be the same and even to your graying years I shall bear you! I have done it, and I shall carry you; and I shall bear you, and I shall deliver you” (Isaiah 46:4).

When I am anxious about dying, I battle unbelief with the promise that “not one of us lives for himself and not one of us dies for himself; for if we live, we live for the Lord, or if we die, we die for the Lord; therefore whether we live or die, we are the Lord’s. For to this end Christ died and lived again that He might be Lord both of the dead and of the living” (Romans 14:7-9).

Prayers for Mr. Wonderful with an important interview. Prayers for Red Roofer and his family.

MOLESKIN:

Bailout posted and left just as fast. Seemed like it was because the Men of the Morg are just that intimidating. But the hunter orange said otherwise.

Bert & Games

  • THE SCENE:
    • 269.8167K, 96% humidity, 4 PAX short of the 10 PAX threshold for fun & games Q.
  • F3 WELCOME & DISCLAIMER

  • WARM-O-RAMA:
    • Simon says (10 burpees for infractions: 3 infractions)
      • SSH 18x IC
      • Mountain Merkins 13x IC
      • Frog walk across parking lot
      • Inchworm 10x IC
      • Bear Crawl back to STARTEX
      • Aussie Burpees 10x IC
  • THA-THANG:
    • Fun & Games
      • Ruck, Ruck, Boots (10 mins)
        • PAX circle up
        • Picker rucks around circle
        • PAX alternate standing and Al Gore each time Picker says Ruck
        • Boots PAX has to try to catch rucked picker
        • Hilarity would have ensued…
      • Freeze Tag (10 mins)
        • Regular rules
        • Frozen PAX performs 2 burpees, then lunges until unfrozen
    • Bert WOD
      • 50 Burpees
      • 400 meter Run
      • 100 Push-Ups
      • 400 meter Run
      • 150 Walking Lunges
      • 400 meter Run
      • 200 Air Squats
      • 400 meter Run
      • 150 Walking Lunges
      • 400 meter Run
      • 100 Push-Ups
      • 400 meter Run
      • 50 Burpees

  • MARY:
    • Crab/Bear notasport (aka “soccer” aka “futbol”)
      • 3 on 3: first with crabwalks, then with bear crawls
  • COUNT-OFF & NAME-O-RAMA
    • Ruck: (3) Commie, BAM! (+ Cujo), Choker
    • BC: (6) Commie, Choker, Wall Builder, Orange Julius, Sleep Number, Granola (QIC)
  • CIRCLE OF TRUST/BOM:
    • From https://wodwell.com/wod/bert/
      • “U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
        Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
        He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.”
  • MOLESKIN:
    • It is very difficult to keep things in order while Q’ing a Simon Says workout. I wish I had prepared more for it. Simon Says has a lot of potential for sharp-minded Qs.
    • We completed about half of the BERT WOD in 30 minutes. Probs could complete the whole thing if we had an hour–Mothership.
    • Pleasure as always to get better with fellow Morgolians.
    • Prayers for PAX we haven’t seen in a while.
    • Feeling unchallenged from the workout, Commie was seen knocking out hundreds of 50# barbell curls after the workout, while the rest of us mortals slunk back to our cars.
    • No coffeeteria 🙁

It’s Frickin’ Freezing in Here, Mr. Bigglesworth

THE SCENE:

F3 WELCOME & DISCLAIMER:
Yes and quickly, because brrrrr.

WARM-O-RAMA:
SSH x25 IC
Windmills x15 IC
Little Arm Circles x10 IC (each direction)

THA-THANG:
Duplicated the Thang from last Friday’s Neverland workout: a series of 5 minute sets, with 1 minute of rest in between.  Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps of each OYO, and so on until 5 minutes expired.  At the end of each round, each person’s score would be the lowest number of reps that were successfully completed for both exercises.  For example, if time expired while you were still working on 4 reps of exercise 2, your score for that round would be 5.  Lowest score at the end of the Thang wins.

Set 1:  Merkins/BBSU.  Winners: Commie & Carport tied with 0
Set 2: CMU Curls/Flutter Kicks.  Winners: 3 tied with 0
Set 3: Burpees/WWI Situps.  Winner: Orange Julius with 9
Set 4: CMU Presses/Freddie Mercuries.  Winners: 4 tied with 0
Set 5: Derkins/Squats.  Winners: 5 tied with 0
Set 6: CMU Tricep Extensions/Monkey Humpers.  Winner: Carport with 0
Set 7: Carolina Dry Docks/Imperial Squat Walkers.  Winners: 3 tied with 9

Final Scores:
Carport: 20
Commie: 22
Sleep Number: 28
Orange Julius: 30
Choker: 34
Wall Builder: 45

Conclusions:

  • Tiger Lilly is still the king
  • Carport can not count
  • Overall scores were better due to it being too cold to stop moving for more than 1 second at a time

MARY:
Sprinkled throughout.

COUNT-OFF & NAME-O-RAMA
6 PAX: Carport, Choker (QIC), Commie, Orange Julius, Sleep Number, Wall Builder

CIRCLE OF TRUST/BOM:
Psalm 133:1 – “Behold, how good and pleasant it is when brothers live together in unity!”

F3 is a brotherhood, and I’m very grateful for the unity we have.  Unity does not require 100% agreement.  Some of us root for the maroon team, others for the orange one.  Some vote for the red team, others for the blue team.  Some cook chili, others make some kind of bean concoction.  But at the end of the day, I know the guy across the circle from me has my back whether or not our opinions differ on any given issue.

This unity and brotherhood will be on display next Monday when Gus and Cheesesteak host a lunch with the “Statement on Social Justice and the Gospel” as the topic of discussion.  What you will see if you attend is something that has become very rare these days:  an honest debate over a weighty topic, yet free of personal attacks, misrepresentation, and general rancor.  Try doing that on Facebook or the Tweeters.

Every day in F3 brings me a new reminder of the special thing we have going here.  More guys need this.  Go get them.

MOLESKIN:
I’m willing to try wearing some at the next workout.  Moles stay warm, right?

ANNOUNCEMENTS:
QSource lunch 1130 Friday at East Memphis Whole Foods, topic is LDP.

“Statement on Social Justice & the Gospel” lunch 1144 Monday at East Memphis Whole Foods.  Read the statement here prior to arriving.

Attendees at either lunch can get the WF salad bar, or if you want to save time just bring a salad from home and flush a $20 bill down the toilet to get the same effect.

Decisions, decisions

  • THE SCENE:
    • Warm 56* and RAIN???
  • F3 WELCOME & DISCLAIMER

  • DIRECTIONS:
    • Rotating clockwise, each PAX will decide whether, and at what tempo, to Q 5 reps in cadence of the exercise or to give a 5 count rest. If the Thang has not been completed by 0605, there will be a penalty movement back to STARTEX before Mary.
      • WARM-O-RAMA:
        • 100x IC SSH (I didn’t even think this was possible until Shoestring Q’d this at the Morg)
        • Sprint to pavilion
      • THA-THANG:
        • 100x IC Bodybuilders
        • 100x IC Picnic Table Rows
        • 100x IC Merkins
        • 100x IC Picnic Table Squats
        • Penalty movement: Crabwalk back to STARTEX (~750 meters)
      • MARY:
        • 100x 10x IC Flutterkicks
  • COUNT-OFF & NAME-O-RAMA


  • 7 PAX (0 FNGs) + 1 Cujo for pre-BC ruck: Choker, BAM!, Mr. Wonderful, Sleep Number, Commie, Woodpecker & Granola
  • 12 PAX (1 FNG) for BC:  Choker, Mr. Wonderful, Sleep Number, Commie, Woodpecker, Photoshop, Carport, Potiphar (FNG), Orange Julius, Wall builder, Rosetta Stone, & Granola (QIC)
  • CIRCLE OF TRUST/BOM:
    • This was yet another GrowRuck12-inspired Q: taking a discouragingly-high rep range, breaking it down into more manageable bites, with looming punishment hanging over our heads should we fail to meet the standard.

      I also wanted to convey a lesson Cadre Kevin shared with us–something to the effect of “Just make a decision. If it’s the wrong one, make another decision until you start making the right decisions. To not make a decision is both a decision in itself and a vote for the status quo.”

      This hit home for me because I am a notoriously TERRIBLE decision maker. I overthink. I hem. I haw. I fail to take action. I stress out. I stress others out. I am usually dissatisfied with my final decision. And on it goes.

      I wanted today’s Q to give each of us the opportunity to experience a relatively low-risk decision crucible: “Can I even Q 5 more reps? Even if I can, can my brother next to me? Does he need a break? Will he call a break if he needs one? Will someone else call a break if I need one? Will we miss our time hack if I call for a break? What will the punishment be? Could it be worse than enduring more reps of this exercise?”

      Hopefully, this mental exercise encouraged reflection on how we make decisions so we can avoid analysis paralysis.

  • MOLESKIN:

    • Prayed for Rabbit, Ramrod, Bootheel, and Green Monster.
    • Sleep Number was none too interested in the unnamed penalty movement and did everything he could to speed up the counts. Sadly, we did not meet our time hack.
    • Rosie (Rosetta Stone) for the early starsky, showing up at 0610 as we were all suffering the penalty crab walk back to STARTEX. While some folks just skip the workout altogether when late, he made the effort to show up. T-claps to you my friend.
    • Great meeting Photoshop, who took our outstanding ruck pic.
    • Potiphar HC’d for today’s workout Sunday AND SHOWED UP. T-Claps!
    • Phenomenal Coffeeteria with Commie, Mr. Wonderful, Choker, and Rosie. We stayed so long we even saw Flobee and met his M.
  • ANNOUNCEMENTS:
    • We need Q’s. Please step up and Q.

Monday Morning Morg Mix

THE SCENE: 40s, not raining,
F3 WELCOME & DISCLAIMER

Nearly missed this but disclaimed just the same.
WARM-O-RAMA:

Big Arm Circles 10 IC forward and reverse
Windmills 15 IC
Imperial Walkers 15 IC
Hillbillies 15 IC

THA-THANG:
Mosey around the parking lot and to the pavilion.
At the park benches did:
15 Incline Merkins
15 Dips
15 Derkins
15 Side Straddle Hops
Rinse and repeat x2 with the third set comprising reps of 10.

Mosey back to Startex
Bombs comprising:
50 BBS
100 Overhead Claps
150 Mountain Climbers
50 Bodybuilders
50 Squats
MARY:
Flutter Kicks IC 15
Nolan Ryans IC 10 each side
Red, Yellow, Green light (Slots)
Shoulder Taps (Granoloa)

COUNT-OFF & NAME-O-RAMA
Insert PAX Count & FNG Name 15 Pax: Choker, Granola, Slots, Commie, Carport, Sleep Number, Woodpecker, Bootheel, Wall Builder, Rosetta Stone (FNG) Mr. Wonderful, Beetus, Ramrod, Sir Vivor (FNG), Orange Julius (QIC.)

CIRCLE OF TRUST/BOM:
November 5th My Utmost For His Highest (Oswald Chambers)
…but rejoice to the extent that you partake of Christ’s sufferings… —1 Peter 4:13

If you are going to be used by God, He will take you through a number of experiences that are not meant for you personally at all. They are designed to make you useful in His hands, and to enable you to understand what takes place in the lives of others. Because of this process, you will never be surprised by what comes your way. You say, “Oh, I can’t deal with that person.” Why can’t you? God gave you sufficient opportunities to learn from
Him about that problem; but you turned away, not heeding the lesson, because it seemed foolish to spend your time that way.
The sufferings of Christ were not those of ordinary people. He suffered “according to the will of God” (1 Peter 4:19), having a different point of view of suffering from ours. It is only through our relationship with Jesus Christ that we can understand what God is after in His dealings with us. When it comes to suffering, it is part of our Christian culture to want to know God’s purpose beforehand. In the history of the Christian church, the tendency has been to avoid being identified with the sufferings of Jesus Christ. People have sought to carry out God’s orders through a shortcut of their own. God’s way is always the way of suffering— the way of the “long road home.”
Are we partakers of Christ’s sufferings? Are we prepared for God to stamp out our personal ambitions? Are we prepared for God to destroy our individual decisions by supernaturally transforming them? It will mean not knowing why God is taking us that way, because knowing would make us spiritually proud. We never realize at the time what God is putting us through— we go through it more or less without understanding. Then suddenly we come to a place of enlightenment, and realize— “God has strengthened me and I didn’t even know it!”
MOLESKIN:
Prayers for safe travels for Bootheel to Honduras.
Prayers for Carport and his family as they deal with disappointment and difficulty with a foster parent situation.
Prayers for healing for Ramrod who has a pinched nerve against several bone spurs in his cervical vertebra. The fact that he even posts is inspiring!
ANNOUNCEMENTS:
Don’t Miss Slots AO Olympics Saturday 11/10/2018 at the Mothership!

AFPT 2: Electric Morgaloo

THE SCENE:
We did this on Friday.  I’m writing this on Monday.  It was I don’t remember degrees.

F3 WELCOME & DISCLAIMER
I feel confident that we did this.  No phalanges were lost to paving stones or poor decisions.

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

THA-THANG:
It has been 6 months since our last Army Physical Fitness Test, so time to do it again to gauge our 1stF Acceleration.

Event 1:  Push-Ups, AMRAP 2 minutes.  (See Soybean’s backblast from April’s initial APFT for the detailed explanation/instructions that were read to the PAX for all 3 events.)

Event 2:  Sit-Ups, AMRAP 2 minutes.

Event 3:  2-Mile Run.

MARY:
This was a great opportunity for me to finally break out that awesome new F3 Workout Deck, so of course I forgot and left it at home.  It wouldn’t have been used anyway; the early finishers did what HIMs do and went back to run the last part again with the Six.

COUNT-OFF & NAME-O-RAMA
6 PAX:  Choker (QIC), Granola, Orange Julius, Sleep Number, Wall Builder, Woodpecker

CIRCLE OF TRUST/BOM:
To be honest, I was not terribly excited to Q the APFT this time around for a couple of reasons.  First, because it requires you to clipboard-Q, which is very un-F3.  Second, because it is not much of a workout for the PAX.  Running is good, but 2 minutes of pushups and situps is not terribly taxing when you are used to a regular F3 workout.

However, I was excited to see the results.  Six months of regular F3 workouts had to have a positive impact on everyone’s fitness.  Improvement doesn’t happen overnight.  It happens in small, incremental steps over a period of time. That is why taking the DRP is so important.  I really appreciate the guys who post regularly.  If it wasn’t for them, I wouldn’t be doing it either.  By taking that DRP, you’re not just Accelerating yourself – you’re motivating your brothers to Accelerate with you.

Keep doing it.

MOLESKIN:
5 of today’s PAX also took the initial APFT in April; their scores went up by an average of 22 points.

T-Claps to Woodpecker, who improved by an impressive 52 points!

ANNOUNCEMENTS:
F3 AOlympics this Saturday at the Mothership!

Top 2 Bottom Smokefest

THE SCENE:

It was a sweltering 65 degs on this late Octo-bear** morning. Also one of the few remaining glooms before DST robs us of the what YHC considers the “True Gloom”.

This mornings ridiculous goings on started at precisely 0530 which is precisely when YHC arrived at the Morg. All according to plan.

F3 WELCOME & DISCLAIMER

F3 mission was stated in case of any newbs. There weren’t any but still…


WARM-O-RAMA:

SHH x25IC

Windmills x16IC for some reason

A few sets of Quick feet/high knees

ISW x10IC

THA-THANG:
As sudden as YHC appeared the PAX were moseying over to the pavilion for some upper body shinaniganery. Group up 4 PAX to a picanic table. 🐻 🥪 

  • Derkins x20IC
  • Dips x15IC
  • Team Table Rows x20IC
  • Team Table Shrugs x20IC
  • Carolina Drydock x20IC

YHC thoroughly enjoyed the painful groaning that came from the PAX when they thought we were on the last rep then didn’t hear SB’s signature reverse count for the last rep. Suck it up! 😈

Took a little yog along Bartlett Ave over to the NE parking lot for some Corror. (that’s a mix of the words core and horror. It expresses how much the workout sucked and doubles as the one trace of a Halloween theme you’re gonna get here)

  • WWI situps x25IC
  • Hollywood Crunches x15IC shift rudder and repeat (👈 maritime jargon)
  • Reverse crunches x10IC
  • Heel Touches x20IC
  • Crunchy Frogs x10IC

Lined up single file for a “hardworking Native American” run along the back road back to start-ex. Some of the pax grabbed some extra badassery by running backward. Granola and Mr. Wonderful tried to race and almost RUINED EVERYTHING! Stick to the plan, boys!! Sorry for yelling.

Back at start-ex. Lower body stuffs.

  • Prison squats x20IC
  • High knee squat jumps x20 OYO
  • Short shoe tying break
  • Smurfjacks x20IC
  • Single leg Baby Makers x15IC  Shift rudder and repeat 

    To finish things off, PAX lined up in the parking lot and made a Gruesome advance across the lot to victory using the following MOTs. It sucked

    • Groiners three parking spaces
    • Crabwalk three spaces
    • Duckwalk three spaces 
    • Bearcrawl three spaces
    • Back to starting line using reverse form of the above modes of travel for a total of 24 spaces

MARY:
Tiger Lily led us in a little Hurricane Hoe-down. Thx, bruh.

COUNT-OFF & NAME-O-RAMA
Granola, Mr. Wonderful, Sleep Number, Soulja Boy, Choker, Orange Julius,  Tiger Lily, Wall Builder
CIRCLE OF TRUST/BOM:
Today is Mrs. SB’s b-day and approaching our 16 year anniversary so I shared Ephesians 5 and some stuff about us.
Also shared some stuff about Reformation Day.
MOLESKIN:
Happy Reformation Day!

**My M gets all mad at me cause i keep referring to her birth month as the “eight legged bear”.

Granola continues to post shirtless.

ANNOUNCEMENTS:

Put a little “C” in it!

fo shizzle it drizzle

F3 WELCOME & DISCLAIMER

Running on pretty limited sleep, but woke up with 20 minutes to get there.  When I was getting ready to leave I heard a distress call from my 6 yr old.  She had just awoken from a nightmare.  The horror involved her sister getting scratched by a strange cat that she tried to pet.  I got her back in bed and calmed down, but was sad to have abandoned such a great opportunity to discuss more on how horrible cats are.  I tried later, but she was quick to point out that she’d been asking for a kitten, not a cat.  I made it to the Morg at exactly 5:30, according to my old Timex, which thankfully is around a minute and half slow.  Then gave a lousy disclaimer and began SSH’s while I resumed waking up and trying to remember what we were going to do.

I was very happy to see Mr. Wonderful.  I wasn’t in the mood for 100 burpees, nor will I ever be.

WARM-O-RAMA:
SSH x 30

Windmills x 20

Chinook x 15

THA-THANG:
Mosy around parking lot to road over there.

20 Merkins

Bear Crawl up the hill to the playground.

3 x 5 pull ups on the playground

Crawl Bear back down.

LBC until all in.

R&R

Mosy around over to the concession stand.  It was closed again.

Do this on bleachers:

20 dips

20 step-ups each leg (too wet for box jumps)

20 derkins

        wall sit until all in

R&R x 2

MARY:

1 minute of flutter kicks.

30 assorted LBC

COUNT-OFF & NAME-O-RAMA
Woodpecker, Choker, Wall Builder, Orange Julius, Sleep Number, Carport, Mr Wonderful

CIRCLE OF TRUST/BOM:

During one of the Mosy’s, I realized needed to come up with something to share in the COT.  I reached back into my brain and found a memory of me watching an episode of “Empty Nest*” with my mom when I was a kid.  In the episode Charlie, the neighbor, decided to get a personalized license plate.  He wanted something that would portray him of the ladies man that he is, so he decided to go with the word “lover.”  Since he an extra character to use, he wanted to make it more personal, so he added a “C” to make it “C” Lover.  His friends explained to him that it actually said “clover,” but I think he failed to see it.
*Empty Nest was sitcom in the late 80’s/early 90’s about a man who’s two adult daughters both came back to live with him.  I think it aired either before or after Golden Girls.

The PAX waited for the application of this illustration, but I had none.  Thankfully Sleep Number stepped up to explain the lesson.

“Always put a little C in it!”- Sleep Number

If anyone who hasn’t Q’d is hesitant because of having to lead a COT, don’t be.  Just know you can do better than I did today.  Any Jack Handy quote might be more inspiring.

ANNOUNCEMENTS:
Morg shirt order deadline today.

Ruck this weekend with sleep number.