Quick warmup and a lap around the car loop. Mosey down to the theater where a cart filled with heavy stuff awaits. Exercises at each level while one pax pulled the cart up the hill and back down . We got three rounds in.
WARMUP: Mosey around the side lot and back to COT for warm up of exercises all in cadence
Seal Jacks – x12
Windmills – x 6
Imperial Walkers – x12
Hillbilly Walkers – x12
Plank
Merkins x12
Shoulder Taps x12
THE THANG:
Partner DORA – Partner 1 runs, Partner 2 exercises with the kettlebell then vice versa until all exercises are completed
50 -Thrusters
100 – Hammer Curls
150 kettle bell swings
Plank upon completion and on to the U v U
PAX completed 60 seconds of the following exercises – as many reps as possible with breaks in between.
Flutters w/press
Man Makers
Goblet Squats
Clean & Press – left side
Merkins on the bell – left side
Clean & Press – right side
Merkins on the bell – right side
Round 2 – attempt to do more than round 1. Ran low on time for the final 3 exercises
MARY: No time
ANNOUNCEMENTS: Read your newsletter
COT: Remains the 5th core principle
NMM:
The Q is responsible for the outcome of any exercise. YHC had not led a kettlebell workout in some time, and it may have showed.
The final 3 exercises of round 2 were unable to be done by 0600 due to YHC's lack of planning. Thankfully the PAX were gracious and willing to reduce their final intervals to 30 seconds in order to make it to COT in time for 0600.
I suppose it could alternatively be argued that the weinke was enough to take us just past 0600 and, in that moment, learned the application of modify as necessary.
Either way, thanks Bam Bam for the opportunity to lead.
Gratefully.
👁️
WARMUP: Jog over to short wall for some of the basic opening warmup exercises, including: SSH, Hillbillies, Imperials, Windmills and Step-ups
THE THANG: Over the years, I've gotten a little complacent when it comes to Qing a workout. Frankly, I've lost sight of the true honor and responsibility it represents and therefore, the leadership respect it should be treated with. As I perform both a self-assessment and others-assessment, I see I am not the only one. I'm guilty and, I'm not here to judge. I am here to say, come with me as we step into a new space where we treat this unique opportunity the way it should be treated. On a given morning, you have the opportunity to lead 1-10+ other men who woke up in the 4 o'clock hour to spend 45+mins with you and challenge themselves a little or hopefully, a lot, as they pursue acceleration. Why would I ever treat that opportunity with anything less than the respect it deserves? That would be a slap in the face to F3 Nation and to every man who shows up in that parking lot.
A member of my Shieldlock asked if one of us could sub in as Mammon was pulling him DR. Without regard to my calendar (any number of things on there would have said to not take the Q), I said yes, put me in coach. Mind you, I'm coming off just completing a modified MURPH consisting of core and leg exercises due to my shoulders not cooperating. As I sit at my kids' swim meet last night, I was thinking about my Q the following morning (today) and figured I had done this enough times, I'd be fine winging it. After all, just run around, do some squats, maybe a few hills and mary, then boom, 0600 and we're back at COT. That's all, right?
WRONG…I wasn't going to disrespect the PAX or F3 Nation that way. Knowing I couldn't call any exercises involving my shoulders, I got to come up with a plan, quickly. So I set the alarm 25mins earlier so that I could write down the Weinke because if I don't write down notes, it'll be garbage. There it is, a little discipline to ensure that my fellow PAX were treated with a proper workout and hopefully, they found it to be as much. So, after the warmup, here was the rest:
Run up Main St to the newish community parking lot
Side lunge from one end to to the other then side lunge it back
Modified Capt Thor: 1 BBSU : 4 Flutters I/C (We performed up to 5 BBSU & 20 Flutters I/C)
Run to the end of the horseshoe drive at First Presbyterian Church
PAX performs squats while 2 PAX at a time run up and around to the other end of the horseshoe. Complete this until all PAX make their way to the other end.
Now, in the same fashion, PAX performs calf raises while 2 PAX run back to the start.
Upon completion, PAX run to the oh-so-smooth parking lot of First Baptist (I know, another Church…crazy)
Lunge walk to the end of the parking lot and complete 25 LBC's at each light pole on the left side.
Upon completion, complete another round and a half of the modified Capt Thor.
Run it all the way back to COT.
I love you too much to wing it.
MARY: See above
ANNOUNCEMENTS: Yes
COT: 5th Core Principle
WARMUP: Nope, just the reading of Lt Michael Murphy's Congressional Medal of Honor Citation.
THE THANG: Just the workout which, included with the Citation, is listed below.
You see, the MURPH often intimidates people. Why? Because it's difficult? Or, they can't do pull-ups. Let me share some personal experience and a hard truth we ALL know to be truth. We shall not allow the difficulty of a task to reign supreme over our desire to overcome it. Now, some of us have real injuries standing in the way. For those, we offered a modification, also detailed below.
CITATION
LIEUTENANT MICHAEL P. MURPHY
UNITED STATES NAVY
For service set forth in the following
CONGRESSIONAL MEDAL OF HONOR CITATION:
FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY AS THE LEADER OF A SPECIAL RECONNAISSANCE ELEMENT WITH NAVAL SPECIAL WARFARE TASK UNIT AFGHANISTAN ON 27 AND 28 JUNE 2005.
WHILE LEADING A MISSION TO LOCATE A HIGH-LEVEL ANTI-COALITION MILITIA LEADER, LIEUTENANT MURPHY DEMONSTRATED EXTRAORDINARY HEROISM IN THE FACE OF GRAVE DANGER IN THE VICINITY OF ASADABAD, KONAR PROVINCE, AFGHANISTAN.
ON 28 JUNE 2005, OPERATING IN AN EXTREMELY RUGGED ENEMY-CONTROLLED AREA, LIEUTENANT MURPHY’S TEAM WAS DISCOVERED BY ANTI-COALITION MILITIA SYMPATHIZERS, WHO REVEALED THEIR POSITION TO TALIBAN FIGHTERS. AS A RESULT, BETWEEN 30 AND 40 ENEMY FIGHTERS BESIEGED HIS FOUR-MEMBER TEAM. DEMONSTRATING EXCEPTIONAL RESOLVE, LIEUTENANT MURPHY VALIANTLY LED HIS MEN IN ENGAGING THE LARGE ENEMY FORCE. THE ENSUING FIERCE FIREFIGHT RESULTED IN NUMEROUS ENEMY CASUALTIES, AS WELL AS THE WOUNDING OF ALL FOUR MEMBERS OF THE TEAM.
IGNORING HIS OWN WOUNDS AND DEMONSTRATING EXCEPTIONAL COMPOSURE, LIEUTENANT MURPHY CONTINUED TO LEAD AND ENCOURAGE HIS MEN. WHEN THE PRIMARY COMMUNICATOR FELL MORTALLY WOUNDED, LIEUTENANT MURPHY REPEATEDLY ATTEMPTED TO CALL FOR ASSISTANCE FOR HIS BELEAGUERED TEAMMATES.
REALIZING THE IMPOSSIBILITY OF COMMUNICATING IN THE EXTREME TERRAIN, AND IN THE FACE OF ALMOST CERTAIN DEATH, HE FOUGHT HIS WAY INTO OPEN TERRAIN TO GAIN A BETTER POSITION TO TRANSMIT A CALL. THIS DELIBERATE, HEROIC ACT DEPRIVED HIM OF COVER, EXPOSING HIM TO DIRECT ENEMY FIRE. FINALLY ACHIEVING CONTACT WITH HIS HEADQUARTERS, LIEUTENANT MURPHY MAINTAINED HIS EXPOSED POSITION WHILE HE PROVIDED HIS LOCATION AND REQUESTED IMMEDIATE SUPPORT FOR HIS TEAM.
IN HIS FINAL ACT OF BRAVERY, HE CONTINUED TO ENGAGE THE ENEMY UNTIL HE WAS MORTALLY WOUNDED, GALLANTLY GIVING HIS LIFE FOR HIS COUNTRY AND FOR THE CAUSE OF FREEDOM. BY HIS SELFLESS LEADERSHIP, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE.
SIGNED GEORGE W. BUSH
The MURPH as Prescribed (w/ a 20lb vest)
Run 1mi
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1mi
The MURPH as offered with a modification (w/ or w/o a 20lb vest)
Run 1mi
100 4ct American Hammers
200 4ct Flutter Kicks
300 Squats
Run 1mi
YHC was only able to complete 3 of the final mile 4 laps.
MARY: See above
ANNOUNCEMENTS: Yes
COT: For Sure
WARMUP:
THE THANG:
• 15 Overhead Press
o Bear crawl – 10 yds
o 15 Merkins
o Crawl Bear – 10 yds
o 15 Merkins
• 15 Curls
o Lunge walk – 10 yds
o 15 situps with kettlebell
o Lunge walk – 10 yds
o 15 situps with kettlebell
• 15 Goblet Squats
o Bear crawl – 10 yds
o 15 Situp with Press
o Crawl Bear– 10 yds
o 15 Situp with Press
• 15 Bent Over Rows – both sides
o Lunge walk – 10 yds
o 15 Kettlebell swings
o Lunge walk – 10 yds
o 15 Kettlebell swings
• 15 Hallo
o Bear crawl – 10 yds
o 15 situps with kettlebell
o Crawl bear – 10 yds
o 15 situps with kettlebell
• 15 Wood chop both sides
o Lunge walk – 10 yds
o 15 Seated overhead press
o Lunge walk – 10 yds
o 15 Seated overhead press
• 15 Tricep Extensions
o Overhead carry – 10 yards
o 15 side lunges left side
o Overhead carry – 10 yards
o 15 side lunges right side
• 15 tactical transfers
o Farmers carry right hand – 10 yards
o 15 Deadlift
o Farmers carry left hand – 10 yards
o 15 deadlift
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: yea. That’s important
THE THANG: pearls on a string to make our way to the FCMS track and field
Fast lap but in
Bear crawl to the 10
10 merkins
Crawl Bear back
Burpees in cadence for the 6
Bear crawl to the 20
10 merkins at the 10
20 squats
Crawl bear back
Burpees for the 6
Continued in the same fashion
10 merkins
20 squats
30 mountain climbers
40 lunges
50 SSH
FNG led us back
MARY: flutters
ANNOUNCEMENTS: Newsletter
COT: Welcome FNG: Fuel Leak
Tried to get a black diamond vibe, but also stay FNG friendly to keep the PAX together. Hard to tell if I was successful or not, but we kept going until guys quit and then I reminded them of 3S2T. Gotta get pretty far before you can even work on stamina
WARMUP: 6 runners, 14 bootampers
THE THANG: movements and exercises throughout the area with a lot of bitching
MARY:
ANNOUNCEMENTS: newsletter
COT:
Ran Dudley, Red Forest then along Doby’s until sidewalk ends. Some ran further into Oxford and then back.
It was a beautiful morning at The Ballroom and the PAX were chomping at the bit to accelerate…Or was that Jarvis chomping on a T-Bone?🥩
Quick warmup with the Polish Mating Dance and we were off.
Over to the benches for some dips, step ups and irkins.
Over to the hill for some Chutes and Ladders. 🪜 There were two cones at each station and the PAX had to choose one of them. If they chose a C we had to Chute (run) up to the top of the hill. If it was an L we would run up to the next rung on the ladder. Each rung had two cones and some exercises. Let’s just say there was a lot of Chuting this morning.
Back to COT for prayers and praises.
JWow
18 for a muggy am of Ruckers and Runners. Rewarded with a nice sunrise. YHC failed at the recording duties.