Mild
high 50s
warm up getting ready for run and a 12 mile ruck
Placebo stepped up and Qed the Creamer while Schrute was out of town for a mini Spring Break trip.
The tribe Rucked a 12 miler and there were runners through the streets of Nexton
The standard was held
Schrute was up late playing Easter Bunny for a early wake up with the kids. Old D stepped up and lead a trio of runners through Nexton .
The weather was chilly and the streets were dark. Thanks Old D for helping s Schrute out.
the standard was held
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 65
FNGs: None
COP:
SSH: 50 – IC (You’re welcome Pretzel)
TTT: 10 -IC
Hill Billy: 10 -IC
Merkins: 10 – OQ
Don Quixote: 10 -IC
The Thang:
5 exercise circuit. 1 minute per exercise, as many reps as possible. 1-minute rest. 5 rounds. Burpees, Curls for my wife, Squats with a block, flutter kicks and overhead press.
Mary:
Makhtar N’Diayes: 15 – IC
WWI Sit-up: 25 – OQ
Numberama: 13
Namerama: Cannoli, Hospice, Stalker, Grits, Splinter, Space Cowboy, Schrute, Flo, Goose, Smokey, Microwave, Pretzel, Milton
Pledge and COT
Announcements: Liquefaction: 4/22 at Stalker’s house. Send off for Sakrete (even if he isn’t there). Food drive at St. Paul’s: 4/10 – 0700.
Devo: What is your question you carry with you? (Am I good enough? Do I matter? Am I loved?) Where do you turn to answer that question? (Drugs, alcohol, women, porn… ect) Where should you turn to answer that question? (God)
Moleskin: Flutter kicks cause gastrointestinal issues.
Weather : warm 60 degrees
Warm Up: brief little baby arm circles and 20; four count side straddle hops
the Thang: a 1.2 mile run the long way around the block and back to AO to cinder block pile.
the WOD is The Fall of Baghdad
this is a Go Ruck Tribe challenge for the Month of March. YHC decided to bring it to Seismic for a tryout.
each PAX grabbed a block abs headed to back parking lot to circle up for
34 rounds (represents 34 killed in action during battle)
1 squat to thruster (1st Marine Division participated on combat)
3 Merkins (3rd Infantry Division participated in action)
5 four count Mountain Climbers (represents 5 coalition forces which participated in battle)
exercise was on your own
stopped for time and returned blocks to end with a 1/2 mile run back to AO
Mary; 34 flutter kicks/10 WWI sit-ups/10 LBCs/4 merkins
Pretzel went on a run around AO during BC workout on DL
pledge announcements and COT
numberama 9
Q was very appreciative of PAX participating in workout
dont be a sick
Weather COLD!!!
the Thang: light numbers this Sunday. Milton and Schrute started P200 training with a long 9 mile run with a 2.5 mile SCS built in.
Soace Cowboy just made it for 5 am start as Pax moved out and Floppy put in long miles after start of Creamer
a rum back to AO with Milton yielded no PAX around 6am so a run back to the fart sack was in order for Milton and YHC
Standard was held
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 51 degrees
FNGs: None
COP:
SSH, LBAC, Don Quiote, Overhead Claps, BAC, Monkey Humpers
The Thang:
5 – 4 – 3 – 2 – 1
50 Chest Presses w/the block, 40 two-count Flutter Kicks, 30 Squats w/the block, 20 Curls for the Girls, 10 Dammits
Rinse and Repeat
Mary: WW2 Sit-Ups, Pickle Pounders, Dying Cockroach, Terrible Ts
Announcements, Pledge, COT
Devo: Always Forward. Never Backward. YHC shared briefly about a Japanese Samurai and the character Christian from Pilgrim’s Progress. Both had armor on the front only.
For the Samurai, he would face his enemies going forward and never retreat. He would fight his way through the crowd, moving steadily forward, or die trying. He did not need to protect his backside because he would never retreat.
For Christian, when he faces Satan’s attack, he would not turn his back but rather trusted in the defense given to him by God. We can’t turn our back on the Enemy. Don’t let your guard down and fall prey to temptation.
Moleskin: The Pax was unusually quiet today, but the men were hustling trying to hit 10 total circuits. YHC failed to do Namearama. Q fail. I remember who was there, but the standard is to say all names. I’ll get it right next time.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 37 degrees
FNGs: Welcome Lug Nuts
COP:
SSH, TTT, LBAC, Don Quiote, Hillbillies, Imperial Walkers
The Thang:
20 Pickle Pounders, 20 Tire Jumps, 20 Chest Presses w/block, 20 Tricep Extensions, 20 Pull-ups, Run backwards around the tennis courts. Rinse and repeat until time is called.
Mary: LBCs and Heel taps
Numberama, Namerama, Announcements, Pledge, COT
Devo: Samson was a man of great strength whom God used to fight against the enemies of his people. However, Samson was a bit of an anti-hero because he was selfish and had multiple character flaws. Two main ones led to his downfall: pride and lust.
YHC challenged the PAX to guard their marriages, relationships and hearts from pride and lust as they are snares for all men.
Moleskin: First Q of 2021 for YHC. Running backwards is always a challenge as it works our lower body muscles in a different way. Additionally, YHC hates tire jumps and they are always tough. As Milton reminded me, I only had myself to blame.
Our FNG enjoyed himself and we look forward to having Lug Nuts back in the gloom with us soon.
Weather: 57 degrees and cool breeze.
Warm up: waiting for 5am
the Thang: we started promptly and all went on different mileage and pace goals.
Space Cowboy made his typical 2 minute window arrival before start. One Rucker for the final of 4 – 5 mile rucks for the Tribe February challenge.
Milton made a surprise appearance running directly from his house for a pop in abs run back to his house.
It was great to see old faces, Hot Tub return, Sakrete brining a Creamer newbie, Easy In. Also Waldo trekking over from the country club. Then there were the standard, High Stick, Milton, Space Cowboy, Chedda, YHC.
COT: good conversation at Starbucks outdoor veranda and a start for a great Sunday!
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 50 and clear
FNGs: None
COP:
SSH: 20 – IC
TTT: 10 – IC
Hill Billy: 10 – IC
Little Baby Arm Circles (Forward): 10 – IC
Little Baby Arm Circles (Backward): 10 – IC
T-Claps: 10 – IC
Seal Claps: 10 – IC
Moroccan Night Club: 10 – IC
The Thang:
Escalator around the AO
Stop #1: 5 burpees – IC
Stop #2: 5 burpees – IC, 10 merkins – OQ
Stop #3: 5 burpees – IC, 10 merkins – OQ, 20 leg lifts – OQ
Stop #4: 5 burpees – IC, 10 merkins – OQ, 20 leg lifts – OQ, 30 squats – OQ
Stop #5: 5 burpees – IC, 10 merkins – OQ, 20 leg lifts – OQ, 30 squats – OQ, 40 calf raises – OQ
Stop #6: 5 burpees – IC, 10 merkins – OQ, 20 leg lifts – OQ, 30 squats – OQ, 40 calf raises – OQ, 50 LBCs – OQ
Stop #7: 40 calf raises – OQ, 30 squats – OQ, 20 leg lifts – OQ, 10 merkins – OQ, 5 burpees – IC
Stop #8: 30 squats – OQ, 20 leg lifts – OQ, 10 merkins – OQ, 5 burpees – IC
Stop #9: 20 leg lifts – OQ, 10 merkins – OQ, 5 burpees – IC
Stop #10: 10 merkins – OQ, 5 burpees – IC
Stop #11: 5 burpees – IC
Mary:
Jane Fonda: 25 – OQ
100’s: 100 – IC
WWI Sit-up: 25 – OQ
Flutter Kick: 25 – IC
Numberama: 5
Namerama: Space Cowboy, Microwave, Splinter, Fanny Pack, Milton
Pledge and COT
Announcements: Volunteers needed for the P200
Devo: Take time to be still and enjoy your surroundings.
Moleskin: replace with moleskin
the weather: Cold and breezy 29 degrees
the warm up: waiting for 5am start
the thang: all seven PAX had different goals. Three Rucked 5 miles over the bridge. Two ran the bridge 4 mile run. One ran intervals 5 K on Sigma. The other had his own goals (steady pace)
COT: late rerun back to the AO left the good conversation and fellowship during the 5 mile ruck . No coffeteria as it was pretty cold to sit outside today.
the standard was held
Fitness. Fellowship. Faith.