YHC is a little behind the ball on getting this BB posted, but its better late than never. Last Thursday workout was brought to you by Bo Derek…i.e. 10 HIM won the first battle, struck down the fartsack, and posted for a Chappie beatdown. First we got in the Warm-O-Rama, then we mosey’d to the Post Office. YHC figured a federal building would be a the best place to workout on our nation’s National Day of Prayer. Here’s how it all went down…
Warm-O-Rama:
Disclaimer stumbled through
SSH – 18 IC
Cherry Pickers – 18 IC
Nipple Scraper Merkins – 5 OYO (remain planked)
Merkins – 10 IC
Seal Jacks – 18 IC
Patriot Run to the “oval track” in front of the Post Office. You gotta love running with Old Glory!
The Thang:
Once reaching at the Post Office, PAX circled up while YHC stationed two 40# sandbags (restrictor plates) at each end of the oval. PAX paired up and completed the following exercises. One rule: No one could pass a sandbag. If there was a sandbag in your lane around the oval, you had to carry it half-way around (opposite end). 3rd F was introduced, then shared at the end of each round. Since it was the National Day of Prayer, each portion was contained in a letter that volunteers opened and read amongst the PAX
Intro:
Exercises: (Partners switched back and forth until the accumulated reps was accomplished)
100 Merkins
200 Squat Jumps (side-to-side)…YOWZA!!
300 American Hammers
Chattahoochee said something about Burpees, so…YHC shared the following, encouraging PAX to take some time to pray throughout the day. This was followed by the PAX doing Burpees while Chattahoochee ran the oval one last lap.
PAX collected the 2 sandbags, the shovel flag, and mosey’d back to the AO to return right on time – 0600hrs.
COT:
Announcements: Aegis closed Saturday, workout to be held at CHOP; Mystery Dinner at Milton Firehall Saturday evening 5-9, etc.
Prayers: Continued prayers for Brenda & Denny, Chairman’s mom & Dad; PRAYER FOR OUR NATION, not just today but especially today
BOM:
Great work by all the PAX, nothing but love expressed during those Jump Squats. Always appreciate the chatter! He, he! As always YHC was humbled and honored to lead.
25 Seal jacks. I/c 20 Cherry picker. I/c Capri lap 25 Seal wave. I/c 20 Windmill I/c Capri lap 25 Ssh. I/c
THE THANG
Mosey to alley by bank
10 chicken peckers i/c
10 derkins i/c
Mosey to grassy hill along water south of bridge
Crawl bear down hill, 5 burpees Bear crawl up hill, 5 burpees
X 2
Mosey to parking lot by bridge
Danger lt. Half way across lot, jailbreak back to start. Nur full length of lot mosey back to start Side shuffle across lot, 25 lbcs, side shuffle back to start
Mosey back to AO
3rd F
From True Competitor, #50, Don’t believe everything you believe. Train your brain.
9 PAX posted this morning for too much Mary! Waterfall on Q.
The Warm Up: 20 SSH IC, 20 Moroccan Night Club IC, 20 Cherry Pickers IC, Bolt 45 (AKA zoo keeper special)
The Thang: PAX teamed up in pairs of two. Half shuffled with their ruck sacks around the church. The other half did Mary. Then they swapped. We did Mary off of this sheet provided by Waterfall’s M, “Flamingo.” See the sheet here: https://darebee.com/ab-exercises.html We got through the “side jack knives” before we ran out of time.
The Message: Q read from the Easter story, John chapter 20. Waterfall commented that he is like Peter because he is always getting outrun.
THE THANG: Based upon irrefutable press reports, the PAX received an early summary of the investigation:
1. “The Wall”: Lt. Dan carries cinder blocks from point to point. And back. Mosie one block. 20 jumping jacks.
2. Russian Meeting – Junior’s Report: one block interval run with 20 jumping jacks. Mosie to parking lot. 2x
3. Clinton Russian Reset: Bear crawl 20 yards, 10 jumping knee touches at “Reset” 6x
4. Pelosi Virtual Wall: Al Gore’s with partner doing 20 American Hammerjacks. 3x
5. Clinton Reset repeated
6. Mosie to corner for F3 summary of “3 blank page” method for resolving conflicts with others – one page with their positive attributes, one page with negative attributes, one page with action steps such as ignore, contront, accept, or fire.
7. Russian Meeting – Jared’s Report: two block interval run using “30-20-10 ” methodology
8. Unbuild Wall – Lt Dan cinder block removal at CHOP
Count-o-Rama and Name-o-Rama
COT
Wildwing on Q (with thanks to Cpt Mueller, recipient of Bronze Star and Purple Heart).
10 HIM showed this beautiful morning. The thang took to long so we had mosey back without a 3rd F. Warm up
22 Seal jacks. I/c 19 Cherry picker. I/c 22 Seal wave. I/c 19 Windmill I/c 22 Ssh. I/c
THE THANG
Mosey to park
Pair off
1 pair of HIM mosey to bridge and lt. danger across and danger lt. back across bridge and mossy back to pax. Rest of pax will AMRAP the other exercises.
Derkins Pull ups Burpees Swirkins
Mosey back to AO
10 HIM showed – semi, summit, Chappie, Chairman, leatherman, Chattahoochee, doubtfire, Fireplex, toy soldier, Ruxpin
2 HIM posted for A nice warm morning at the circle with no rain at first and then just a nice cooling mist followed by a good soaking down pour for about the last ten mins of the beat down I washed my weinke so hope my memory serves me correctly
WARM UP- 30 SSH , 25 Windmills, 20 cherry pickers, 25 MNC, Butt ki kersey half way around the circle followed by high knees then other half.
THE THANG– Mosey to the school bear crawl to first sidewalk 20 squats. LT danger to 2nd sidewalk 20 mountain climbers, NUR to third sidewalk 20 split Jack’s
Wosey to the wall- 10 4 count chicken peckers ( balls to the wall with alternating shoulder taps) followed by taking a seat against the wall for 20 overhead claps and 20 seal claps next we took a nice wosey to the opposite end of the school then a mosey to the library for an ab station.
30 flutter kicks IC
Toy soldier set- 50 LBCs, 30 E2Ks, 15 big boy
20 Xs and Os IC
Mosey to gazebo in front of Dominos luckily we had cover this is where the rain got heavier
15 Ranger merkins, 15 wide arm merkins, 15 regular merkins, 15 diamond meekins, 10 knuckle merkins 10 finger tip merkins followed by 1 last mosey down 2 blocks and back around to the circle
Okay, as you can see by the BB title YHC has to come clean. True Confession: Tuesday’s workout, as quickly perceived by the astute Vanilla, had a hidden two-fold motive–1) YHC signed on to complete the GORUCK April #RuckingChallenge and needed to get in Day 1, so WE did, and, 2) A “ruck” workout without a ruck (sandbags instead) might just be a catalyst for someone to step into the circle and buy a ruck, and hence, get into rucking. Did it work? THAT is the question.
12 PAX won THAT FIRST BATTLE and got jump-started with a good Warmup VQ by Doubtfire, then those who did not have a ruck with them (ruckers were alerted night before) were directed to the shed to grab a sandbag coupon. Shout out to Leatherman, each bag NOW weighs 40lbs. PAX circled up again in the parking lot where YHC esplained the forthcoming routine…
Day 1 of the GORUCK Lucky 7 Rucking Challenge: 7 Ruck workouts 7 days during April.
PAX would carry either a 40lb ruck or a 40lb sandbag throughout the workout. PAX went 2x around the block to complete 1 mile by doing the Double-Deuce shuffle. That’s 22 shuffle/mosey steps to remember that the average of American Servicemen and women who take their own lives on a daily basis is 22. The average is said to have come down to 20, but even 1 is too many. So we shuffle 22 steps, with PAX taking turns to call a bit of a cadence, then we stepped for 22. Rinse and repeat for the entire mile.
While doing the Double-Deuce the PAX circled up for pain at corners #1 and #3:
Corner #1: PAX paired up and alternated back & forth to complete 10 sets x 10 Ruck/Sandbag Squats each…Double-deuce to corner 3.
Corner #3: PAX paired up and alternated back & forth to complete 10 sets x 10 Ruck/Sandbag Merkins each (#brutal!). Continue Double-Deuce shuffle around block to circle up again at corner 1…
Corner #1: PAX paired up and alternated back and forth to complete 10 sets x 10 Ruck/Sandbag American Hammers (a.k.a. Russian Twists) each. Continue Double-Deuce Shuffle all the way around the block, back to the AO to complete 1 mile.
Upon returning to the AO we circled to close it out with the following 3rdF:
At the beginning of March YHC posted a meme on our GroupMe that said: “THERE’S A FIGHT RIGHT AROUND THE CORNER, JUST WAITING…” The idea is to get ready for whatever the fight might be. In the last couple of months, I’ve been walking through fights with people who never saw them coming. Health battles. Marriage battles. Financial battles. Emotional battles. Pornography battles. Anger battles. Etc. But my point is that I’ve NOT been in these battles with people JUST because I’m a pastor.
We tend to read or hear a statement like the above and respond individually. While it takes a personal response, that phrase was/is meant to move us into the arena of that fight corporately/together (whatever the fight may be). I.e. We are supposed to battle along side one another. After all isn’t that the 2ndF part of what of why we get together?
You can try to prove me wrong on this, but you’ll find it to be true: Did you know that almost ALL of the references to spiritual growth in the Bible are corporate/plural? That means you don’t have to read between the lines. It means that the best (if not, the only) way to grow, to fight, to gauge a victory is through/by way of the relationships we have with one another. As Maverick as we like to be, or think we should be, this means we were NEVER meant to fight alone.
Some of these thoughts were formulated from Friday’s 43 Feet Podcast (great one, listen to it). Practically speaking, we need about 3-4 other men to lock shields with. When our shields are locked together with other men beside us, we notice when they’re down. And they’ll notice when we are. So…who’s backed away, faded away, fallen aside and left a gap where once there was a shield? If you’re not sure how to answer or if you can answer that question, you may need to reevaluate your commitment to FELLOWSHIP–the 2ndF of F3.
To be honest, we don’t often see a fight coming either. Nonetheless WE CAN PREPARE. A phrase I heard on Friday’s 43 Feet podcast really caught my attention: “RELATIONAL ARRHYTHMIA” Think about that. It is TOTALLY DESCRIPTIVE! The question that follows is: Are you out of sync? In your relationships with your M, your 2.0’s, and your F3 brothers you’ve got to be in rhythm. If you’re out, it’s called relational arrhythmia. Your M will tell you when you’re out if rhythm. Your 2.0’s will tell you when you’re out of rhythm, but what about other guys? On the 43 Feet Podcast Dark Helmet said, “Without the 3 P’s you do not have a shield lock and you’re not ready/prepared for the fight. What are the 3 P’s? In short:
1) PROXIMITY: You gotta see each other, there’s gotta be physical contact (elbows, forearms touch in a shield lock). Proximity builds trust. Meeting together with a real purpose. Proximity is key because until you’re beside a man, you don’t know how he feels. You might not even notice he’s backed away from the line.
2) PURPOSE: Meet together for mutual benefit and mutual defense. Why? Because we’ve all got to have 3-4 brothers to get thru the flux of life (fights/mountains/valleys). This is the living out of Ecclesiastes 4:12, “A cord of three strands is not quickly broken.”
3) PERIODIC: The point the Dark Helmet was making here on the podcast was simply to lock down when you’re gathering, lock down EXACTLY when you’re going to get together and maintain a shield lock.
There’s a fight right around the corner, just waiting. Being prepared for it means being ready for the unexpected, while staying ready for the expected. The most important part of being ready for the fight is to be a part of a shield lock.
HIM shield lock with other men for mutual defense and mutual advantage.
YHC had a bunch of extras on his Weinke, like RR Tracks, Plank Pull Throughs, Ruck high Pulls, and, of course, Mary. However, time was called. Actually, we went into a little bit of OT; thanks for your patience, men. Great work today by all. The workout was harder than YHC thought it would be. But hey, we all completed 100 Ruck Squats, 100 Ruck Merkins, 100 Ruck American Hammers, & a 1 Mile Double-Deuce shuffle carrying 40 lbs.! Well done!
Once again we had double-digits. More often than not, that is happening and we’re no doubt on the verge of hitting some record numbers. So everybody KEEP POSTING. Awesome to see Ying Ying back out there again–he’s the only PAX in the Name-O-Rama that gets celebrated with onamonapia. Whaaat! Also, welcome Circuit, YHC was wondering if you were just a made-up “Unicorn” PAX who supposedly posted up when he was out. You’re real!
Number-Rama: Dirty Dozen
Name-O-Rama:
COT:
Announcements:
Fundraiser mentioned by Chairman, he will post it on the GroupMe.
PAX are to begin thinking through Memorial Day Mini, a bit of a CSAUP 2-hour workout at CHSP. Maps and recon suggested as each PAX is asked to bring a portion of the heat.
Prayers:
Jay, Bob, Brenda & Denny, Doubtfire’s friend/co-worker, and a few others were lifted up in prayer.
BOM
As always, it was an honor for YHC to Q it up. Site-Q’s don’t forget to add Doubtfire to your Q list for the cycle. Everyone, keep posting. Aye!
