Tag: Compost
Miles and pain
THE SCENE: Warm and humid
F3 WELCOME & DISCLAIMER
THA-THANG:
Rucked from the AO over to Lowe’s. From there, rucked to the pavilion for some PT work. 5 rounds of 15 reps of each of the following exercises:
- Ruck Curls
- Bent-over rows
- Should Press
- Step-ups on the bench
- Derkins
Rucked back to the AO with just enough time for 30 Flutter Kicks (4ct. – ruck overhead).
Ended up covering 5.7 miles for the morning along with the PT.
COUNT-OFF & NAME-O-RAMA
3 men today for the ruck but several others were out there taking care of business with their HTL training (Cap’n Crunch, A-Rod, Abort, and Pfeiffer).
CIRCLE OF TRUST/BOM:
Not much of a BOM this morning, but we enjoyed the fellowship along the ruck. Lots of good mumblechatter about favorite flavors of Gatorade and Powerade (amazing how those conversations start when you’re dead tired and thirsty). In the spirit of Father’s Day weekend, we’re all thankful we have the privilege of being Dads – make the most of the moments you have with your kids and be intentional with your families.
Dog Ruck
THE SCENE: 70
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pre-ruck
THA-THANG:
Coupons, 2 60# sandbags
Ruck with coupons to top of Matterhorn
2 sets of the following
20 merkins
20 squats
20 alt shoulders
20 Ruck swings
20 curls
Ruck coupons to northshore
2 sets of
20 incline merkins
20 lion Kings
Ruck back to ao
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
D-Day Memorial Beatdown
THE SCENE: Cool but not cold
F3 WELCOME & DISCLAIMER
“Welcome to F3! Fitness – Fellowship – Faith. My name is Steam and I will be your Q this morning”
“I am not a professional & you are here on your own volition – which means I don’t know any injuries you may or may not have.
– As every morning – safety is always number one – if you need to modify any of the exercises we do this morning – do it, you will not be looked down on and I cannot make that more clear.
– You will leave a better man than when you woke up this morning – if you’ve ever been to F3 you know this – no man left behind – no man left the same
– HOWEVER What you do in the next 45 minutes is up to you. That is the only thing you have control over. You’re here.
– Just like June 6th, 1944, you’re not here for you, you’re here for them (all pax)
– Dwight D. Eisenhower called the D-Day a crusade in which, “we will accept nothing less than full victory.”
– That’s our thesis this morning. “
1) Lock in & Be loud (when we do a cadence – sound off like it’s the last breath you got)
2) DFQ: Don’t Freaking Quit. Don’t Quit on yourself – don’t quit on the men around you.
WARM-O-RAMA:
SSH: 20 x 4 (in cadence)
Cherry-Picker: 10 x 4 ( in cadence)
Half-Burpee: 10 x 4 (in cadence)
– 1) drop down to plank
– 2) bring legs in
– 3) push legs out
– 4) back up to stand
Merkin: 20 x 4 (in cadence)
Flutter Kick: 20 x 4 (in cadence)
Baby Arm Circles: 12 x 4 forward & 12 x 4 backward
SSH: 10 x 4 in cadence
THA-THANG:
- Mosey to Cardiac Hill
- Take the baby hill as a team
- Cardiac Hill (3+ charges)
- Mosey down Cardiac
- Identify key points of contact
- Gather at bottom fo cardiac
- Q identifies ways to get up cardiac (path or rough it)
- CHARGE 1
- Sprint to clearing
- Battle buddy drag halfway up the hill – switch
- Spring to top
- hold plank
- 10 – 1 count merkins (UP-DOWN)
- mosey back down Cardiac
- 15 SSHs in Cadence led by PAX members
- CHARGE 2
- Sprint to clearing
- Army low crawl up to point of contact (tree)
- Sprint to the top
- hold squat until 6 recovers
- 10 – 1 count merkins (UP-DOWN)
- Mosey back down Cardiac
- 15 SSHs led by PAX members
- CHARGE 3
- Sprint to clearing
- Army low crawl or bear crawl to point of contact (tree)
- sprint to top
- hold plank until 6 recovers
- 10 – 1 count merkins (UP-DOWN)
- EXPECT THE UNEXPECTED \\ REACT & ADAPT
- Mosey back down Cardiac
- 15 x 4 SSHs led by PAX members
- CHARGE 4
- Sprint to the top full-ass, not half-ass
- hold plank until 6 recovers
- 10 x 4 SSHs led by PAX members
- 10 – 1 merkins (UP-DOWN)
- EXPECT THE UNEXPECTED \\ REACT & ADAPT
- Mosey back down Cardiac
- 15 x 4 SSHs led by PAX members
- CHARGE 5
- Form 2 lines
- American Indian Run to the top
- Mosey back in 2 lines to AO
- Mosey down Cardiac
- ABS
- American Hammers (duh)
- Flutter Kick
- Hello Dolly .
COUNT-OFF & NAME-O-RAMA
DogBite – Cozmo – Worm – Pringle – Snitch – Walkabout – Cheatsheet – CatGut – Mr. Jinxy – Redo – Cap’n Crunch – Pfeiffer- Ratchet – Proton – Carney – Ribbed – Fabio – AAA – Gibbler – Compost – Bunny – Savannah – Wallace – Hottub – Possum – SlimShady – Shocko – Dreamer – Woodshack – LightsOut – Butterfly – CodeBrown – Umbro – Steam
CIRCLE OF TRUST/BOM:
Gen. Dwight D. Eisenhower encouraged Allied soldiers taking part in the D-day invasion of June 6, 1944, reminding them, “The eyes of the world are upon you,” before they embarked on ” a great crusade.”
– it is so hard for us to remember how much has been sacrificed for us to be able to do this today. Think back to when you were 18 & idk what you were doing but I bet it wasn’t jumping out of a boat with bullets flying by your head and into your buddies.
– I think Eisenhower’s reminder of the eyes of the world are upon you still ring true for us today though. As Christian men – Men of Impact – the eyes of the world absolutely are on us and we are without a doubt on a crusade. Keep fighting the good fight and keep the faith. Like I said before you are better men than when you showed up this morning – and none of us would be here without the other.
Monday Throat Punch
THE SCENE: 60 degrees and perfect weather to train
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
30 SSH
Warmup/Orientation loop
THA-THANG:
Run across parking lot. Do 2 Burpees every line (roughly 10 lines)
50 squats
Lunge back
50 squats
run up baby hill and around the loop
repeat 2-3 times.
MARY:
Plank 30 seconds
Elbow Plank 30 seconds
Left plank 30 seconds
Right plank 30 seconds
Back extensions 10 IC
Leg lifts 10 IC
Mountain climbers 10
Repeat 3-4 times
20 Merkins OYO
50 Squats OYO
???? Can’t remember the last exercise until time
COUNT-OFF & NAME-O-RAMA
35 Strong men
CIRCLE OF TRUST/BOM:
It’s hard to believe God is there in the middle of the valley. It’s easier to believe it when I am on the mountain top. But the truth is that God is with us on the mountain top and in the valley. Even though I don’t feel or see or experience God walking with me – it doesn’t mean He isn’t there. I have to hold fast to that anchor when I get overwhelmed. That’s my challenge to myself and to you: Believe He is there even if it seems that He isn’t.
MOLESKIN:
ANNOUNCEMENTS
I’m preparing a swim lesson plan for those who are interested in learning to swim. It will be free of charge to the men of F3. Contact me on GroupMe if you are interested.