A Rucksack Workout (Mt. Doom) – 2/3/18

QIC: Hustle

8 pax posted for ‘A Rucksack Workout’: Wake, Sideshow, Balco, Mercy, Bluto, Mr. Belding, El Chapo, Hustle. Some guys came from a pre-ruck and I’m sure wanted nothing more to do with their rucksacks but showed up anyway.

We warmed up, doing a seamless transition from SSH, to Merkins, to American Hammers, all in cadence.

Da Thang: 4 cones set up at the top of Mt. Doom about 25 yards apart. We partnered up and each group started at each of the cones. Cone 1- squat thrusters using the rucksuck; cone 2- AMRAP of merkins with the rucksack on then remove once you lost form and finish the set; cone 3- ‘sack swings’ (i.e. kettle ball swings using the rucksack); cone 4- partners stand back-to-back and rotate 180 degrees, passing the rucksack. After each set, we ran to the bottom of Mt. Doom and did SSH doing the same number of reps that was just performed at the cone, leaving the rucksack at the top then running back up. Set 1 was 30 reps at each cone of each exercise, then 25, then 20 (the hope was to do 15, 10, and finish with 5, but YHC wanted to do something else). We had to hold the rucksacks overhead to go to the next cone.

After we all finished set 3 of 20 reps, we circled up. I think some were hoping that this was the COT but YHC had more in store with plenty of time for more exercises. We used our rucksacks and did American Hammers in cadence, stood up after each rep and hopped over the sack, sat back down, until we got to 10.

We then stood up, held the rucksacks in a bicep curl position. Wake started us off, and would lower the rucksack down and curled back up. This was done around the circle until we finished 10 reps, holding the rucksack in curl position until your turn was to lower it. A similar thing done next with rucksack overhead presses, holding the rucksack above, then lowered it once the guy before you lowered it, until we did 5 reps. Finally, we did static flutter kicks, with the rucksuck held above. But we started with 1 flutter kick, then all the way around the circle, then 2, etc. until we got to 5.

‘Learn about the 6’: it was Mr. Belding’s turn, and I think he said might have been his 4th time doing this (maybe he’s starting to do this on purpose??). He was EH’d by Colonel and was one of the first guys to show up at the first beatdown. He let us know what F3 meant to him to which we responded with an ‘AYE!’

The COT finally arrived with prayer intentions for one of El Chapo’s friend with stage 4 breast cancer and her family. YHC ended with ‘The ball of man’.

I appreciate being able to lead you guys, a privilege for sure, and never taking it for granted. Thanks again for the opportunity!

Pre 3rd F “Ruckin’ Roulette” (PBG Y) – 2/2/18

Pre 3rd F “Ruckin’ Roulette”
Q: Flo
Pax: Tupac, Casper & Buttermaker
0430 started w/ mission & 5 principles. Pax chose extra ruck plates & dumbbells for an OYO challenge level. Rucked 2.9 miles in 49 minutes. Finished with COT and headed inside for 3rd F Fight series session 1.

The Wall (The Wall) – 2/1/18

Q: Woodstock
PAX: Stark, Landslide, Bourbon, Buttermaker, Tupac, Flo, Casper, Spaulding

Opened with 3F’s, Mission, Core principles, disclaimer.

Warmed up with cadence’s of SSH, Windmills, and arm circles.

The Thang:
Circled up, and q instructed PAX to find their Wall today. PAX 1 would begin by running down the river possible toward Hood Park, stop at the road closed sign, and come back (~1/4 mile). Once PAX 1 returned, PAX 2 would go, etc. PAX not running did the following exercises in cadence:
Round 1 & Round 2:
Merkins – 25, using down/up cadence
Plank jacks – 25, using 4 count cadence
Burpees – 15, using 6 count cadence

Round 3 & Round 4:
Diamond Merkins – 20, using down/up cadence
Tri level Plank jacks – 6, using 4 count cadence (experimental)
Burpees – 10, using 6 count cadence

Next, we did a Bear crawl in a circle until Q called halt. One by one, PAX completed the called out exercise while remaining PAX held plank. Once all PAX completed exercise, bear crawl was resumed until next halt. Exercises were:
Squats x 10, flutter kicks x 10 (each leg), dips x 20.

Closed with 20 pickle pounders oyo.

Ended in a COT with COR, NOR, and Landslide was the 6.

Prayers were offered for the sick, injured, and expecting Father’s, plus for the beauty of the gloom and all F3 men.

1st Thursday of the Month Murph (Ant Hill) – 2/1/18

1st Thursday of the Month MURPH
Weather: Balmy 32 degrees and felt like…. 32 degrees
Q: Colonel
PAX: Spider Monkey, Brute, Froman, Brita, Splinter, Ollie, Kitty, Dauber, John Henry, Trinity, Hustle, Rose, Oz, Hedgehog, Rihanna, Sideshow, Gap, Costanza, Android, Colonel

YHC gave a rundown of the 5 core principles and asked how many PAX in attendance had never took on the Murph challenge. 4 pax raise their hand meaning YHC felt the need to give a brief rundown of not only the beatdown – simple 1 mile run, followed by 100 pull-ups, 200 merkins and 300 squats split up any way you felt best to accomplish and finished with a 1 mile run. Simple beatdown with strong backstory for a true hero.

Lt. Michael Murphy – Navy Seal, Penn State graduate with honors, Hockey Player at Penn St and turned down numerous prestigious law school opportunities to serve our country. Murphy served numerous missions in the war on terrorism. He gave his life in an effort to save the other members of his team when he exposed himself to gunfire from 100’s of Taliban in order to call in support. The Murph workout was his favorite workout. Murphy was 29 years old and was engaged to be married in Nov of 2005.

Some in the pax let it be known the day before their dislike of the Murph workout and Trinity asked for some music the night prior in order to assist in the quiet pain of the pullups, merkins and squatting. YHC agreed this was a more than fair request considering The Mickey was busy playing F3 with our bros. in F3 Louisville with Mater. His encouragement, grunting and effort was missed by all…
The whining about music selection was an unforeseen consequence of agreeing to supply said music. With the request coming in after 9pm on Wed night a playlist was not cued up. Music started with 90’s alternative in order to annoy Brute who is more fond of slow jazz and/or hymnal’s. When the pax complained YHC broke away and switched to Imagine Dragons. After 3 songs the mumbled complaints began once again and with such anger it only seemed appropriate to play the most hateful man in music – Eminem.
After Eminem’s “Til I Collapse” played the pax was instructed to finish up and work to get the 2nd mile in.

It should be noted Hedgehog (respect) was the first pax member to finish his PT and hit the run. Pretty impressive considering he is the same age as Froman, worked out Wednesday night and still was 10+ mins ahead of Froman whilst doing actual unassisted pull-ups.

YHC ran one extra lap to make sure 6 was in and tell the pax to wrap it up to finish on time. This lap was done with army cadence tunes and it was obvious this music should be played at all beatdowns moving forward ala Klinger’s recent Saturday beatdown.
Ollie was our 6 and shared what F3 means to him – the push to get better everyday and show up in the gloom – with intensity and purpose that wouldn’t be there without the accountability and fellowship F3 provides! Ollie also gave strong words to the importance of letting loved ones know you love them, care for them and making amends.

YHC took us out in BOM with prayers for MaryLou’s son Danny, the Troops, Hustles Aunt and 7 children for clarity and understanding, Thankfulness for the group and invite to bible study from Gap, and Rose’s comments on patience with our loved ones. In BOM/prayer tried to remember and respect all intentions as well as the intent of today’s beatdown – respect to all Troops and all that have fallen in honor of our freedom and country. Leave the beatdown and grab those in your home – M’s, children and extended family and let them know how much you love them and care for them.

Thank you for opportunity to lead the pax today. It goes without saying that this beatdown is easy to prepare for since it never changes each 1st Thurs of the Month. However I think it is imperative we all remember who the workout was named after, what he stood for and that he died in an effort to protect his men and brothers. You don’t like the Murph – then get better at the 3 exercises and work to improve your time and form each month if for no other reason – respect!

Also, YHC may or may not have listened to Army cadences for over an hour in the car today…. Man those are awesome. Apologies for not just playing that the entire time.