The Warrior – June 2018

The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Conditions: warm (low 80s), sunny, sprinklers active. Surprisingly few bugs!

FNGs: None. Disclaimer given.

COP:  SSH x 15 IC, then a review/explanation of the fitness test

The Thang:

This was the second running of our monthly fitness test, The Warrior, which is a modified version of the CrossFit “Murph” workout (modified from a “for time” setup to an AMRAP setup)

• 40 minutes time limit to complete the following:
• 1 mile run, then
• AMRAP (as many rounds as possible)
  • 5 pull-ups (on goalpost)
  • 10 merkins
  • 15 squats
  • Run 120 yards to opposite goalpost

Mary: Nope

Numberama: 7

Namerama: Cheetah, Dorothy Mantooth, Cisco, LottaLove, Suave, Houdini, Luigi

Pledge and COT

Announcements:

• Father’s Day convergence with your 2.0(s) this Saturday, June 16, 0700, at Faultline. See Cannoli’s Facebook post for details. The Jones will likely still be open for those who can’t make it to Summerville.

Devo:

• Since YHC is on paternity leave and watching our baby full-time, he has spent a lot of time in the nursery. He has been working on memorizing the first half of Psalm 1, which is hanging on the nursery wall:
  • Blessed is the man who walks not in the counsel of the wicked,
    nor stands in the way of sinners, nor sits in the seat of scoffers;
    but his delight is in the law of the Lord,
    and on his law he meditates day and night.He is like a tree planted by streams of water
    that yields its fruit in its season, and its leaf does not wither.
    In all that he does, he prospers.
• Running through the sprinklers this morning reminded YHC of “being planted by streams of water,” and YHC encouraged the PAX to consider whether they are walking/standing/sitting with people who are negative influences, or drinking in the positive influence of God’s word and time with him. Drink the good stuff! 🙂

Moleskin:

• Results (compare against February’s results):
  • Suave: 20+ (I think he stopped after completing 20 rounds – Suave was at least one round ahead of everyone else the entire time!)
  • Luigi: 19.95 (I marked 18.75 on the score sheet, but thinking about which direction I was running when time expired, I must have been completing an even round, so I think I was almost done with round 20)
  • Cheetah: 18
  • LottaLove: 16
  • Dorothy Mantooth: 12.259999
  • Cisco: 11.75
  • Houdini: 10 (had to leave after 30 minutes)
• Great effort today by everyone. This workout is always brutal, regardless of how many rounds you complete. 20 rounds is the equivalent of a full “Murph” workout (sans the 20 lb weighted vest). Suave crushed it this morning! I believe the first person to complete the mile portion (YHC) ran it in about 7:35, with others right behind him. It was fun to have a good crowd this morning all suffering together. Having a physical scorecard to tally rounds completed was a HUGE help – will definitely do this again for future Warriors.