In attendance was Tupac (Q)and Honeymoon.. Began with F3 mission and 5 core principles .. the preruck was put toghther on a short notice so attendance was low, but … Honeymoon being a man of integrety, helped out to make sure I was not alone.. we rucked an estimated 3 miles, and the one on one let to some meaningful conversation.. upon completion we ended in a.COT.. Thanks Honeymoon for the fellowship.
Pride Rock
Wednesday 2/7/2018 7:30p-8:15p
Q: Mary Lou
Pax: Brita, Honeymoon, Pixar, Bluto, Cogsworth, Nails, Gadget, Tupac
Warm Up:
Circle up – in cadence 3 count
20 Side Straddle Hops
15 Windmills
15 Flutter Kicks
15 Squats
15 Imperial walkers
BEARPEES – Line up across parking lot. OYO 1 burpee followed by 4 count bear crawl forward until across the parking lot (~50 yards). Once across, turn around and go back, but 2 burpees and 8 count bear crawl. Repeat keeping the 1:4 ratio until 5 burpees.
BLACK JACK– Perform 1 Merkin – run to the other side of parking lot (~50 yards) – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC. Always adds up to 21 – BLACK JACK!
Didn’t get all the way through black jack as time ran out. Ended with a powerful COT about forming partnerships in your personal and professional lives. Discussed having patience and open lines of communication with our children so they feel comfortable coming to us with anything. Prayers to our significant others as this time of year can be stressful feeling the winter blues. We need to be there and support them. And as always prayers to our troops past and present for
Thanks for coming out to Pride Rock and letting me lead this great group of men.
Jennay,Woodstock, Tupak, Bourbon and myself, Landslide(Q) were in attendance. We set up a rectangle of 60 yards by 30 yards. we sprinted the 60 yards and walked the 30 yards. At the end of each sprint, on one side we worked our arms and shoulders. It was one of the following 25-merkins, swimmer merkins or diamond merkins. The other side we worked our abs by doing 25-starfish sit ups, V sit ups, LBC’s or American Hammers. We traveled 1.5 miles in this part of the work out. Meaning we sprinted for 1 mile.
We ended our workout with a 20 minute game of ultimate Frisbee.
PAX: Dollywood, Hedgehog, Kitty, Ollie, Ozzie, Poodle, Romano, Rose, Sipe, Splinter, Wake, Worm
Q: Klinger
Weather: 18 degrees, 9 degree windchill, wind from NNE at 7 mph, Snowing sideways
YHC had a little bit of trouble trying to come up with a plan for today. Knew it was going to be snowing overnight so wasn’t sure what to expect at the AO conditions wise. Figured the track would be buried in a few inches of snow. Same for the bleachers. Roads probably not safe to run on because of the snow. Wanted to be a little conscious of not having PAX spend a lot of time on the the ground. Thankfully, as YHC pulled in, he was surprised to see that the parking lot had been salted and was in relatively decent shape – definitely areas of blacktop visible so footing shouldn’t be too much of an issue. The plan may work! YHC went on a scouting run to get some distances set prior to the PAX arrival. Well, Ollie was there early too, but he decided to stay in his warm Jeep!
At precisely 0530, YHC started things off with the 5 core principles and a brief disclaimer about sure footing and slippery conditions. Announcement was made that we would be completing the Army Physical Fitness Test today. The test consists of 2 minutes max rep Push Ups, 2 minutes max rep Sit Ups, and a Timed 2 Mile Run. The Army uses it as a way to ensure that soldiers are fit enough for duty. Since it’s a total body test, it can also serve as a way to gauge how “in shape” you may be. YHC felt that some PAX may be surprised at the results, assuming that most feel they are in “decent” shape after all these months of F3 training. Since the Stone Wolf PAX are typically a hardened crew, YHC knew they would be up to the task.
Warm Up: 1/2 mile Mosey around the course that we were using for the 2 mile run.
PAX instructed to partner up (size does not matter). Partner 1 performs the exercise while Partner 2 counts reps. Special attention was given to proper form and execution of each rep for it to be counted. If it wasn’t done correctly, then the rep does not count. Once Partner 1 completes the exercise, then flip flop.
1. Push Ups 2 minutes: max reps went to Hedgehog with 117!! Impressive for sure – nice job! Also props to Dollywood and Sipe for achieving a perfect score!
2. Sit Ups 2 minutes: max reps went to Ollie with 67! Guess staying warm in the Jeep was a solid move!!
3. 2 Mile Run: 4 laps of the course we scouted during the warm up. Road conditions worsened considerably throughout the morning, so it was pretty slick going around some turns. In less than ideal conditions, Ozzie led the way with an impressive time of 14:25! The snow actually melted from his shoes he was going so fast!!
Scoring: Push Ups and Sit Ups are scored based on number of reps and your age, meaning there’s a scale for how much each rep is worth depending on how old you are. 2 Mile Run is scored based on your overall time and your age. The maximum score for each event is 100 points, so a perfect score for the APFT is 300. In order to pass, you must score at least 60 points in each event, so the minimum passing score is 180. It is possible to score over 180 total points and still not pass the APFT if you fail to achieve at least 60 points in one or more events. High score for today went to Hedgehog with a 285! Think we should change his name to Beast! Here are the results:
NAME AGE PUSH UPS POINTS SIT UPS POINTS 2 MILE RUN POINTS Total Score Pass/Fail
Dollywood 39 75 100 55 78 18:03 63 241 P
Hedgehog 51 117 100 63 97 15:55 88 285 P
Kitty 36 50 74 43 61 16:20 73 208 P
Ollie 39 36 62 67 91 16:41 74 227 P
Ozzie 42 56 89 54 82 14:25 97 268 P
Poodle 39 56 83 43 65 18:15 61 209 P
Romano 36 46 70 64 86 16:55 67 223 P
Rose 32 46 70 53 73 17:25 63 206 P
Sipe 47 90 100 31 61 16:08 87 248 P
Splinter 32 58 83 40 58 15:20 81 222 F
Wake 39 60 87 62 85 17:00 71 243 P
Worm 47 46 85 38 69 18:36 67 221 P
Solid work by everyone! If you are paying attention, you may have noticed that Splinter fell victim to the scoring system. Despite scoring well above the 180 minimum, he didn’t score at least a 60 in the Sit Ups – needed 2 more reps!! I’m sure that this will be corrected next time. Of note, he was paying particular attention to maintaining proper form – Respect!
Once all this was completed, we circled up for Countorama, Nameorama, Know the 6, and BOM. Rose was the 6, and he talked about how he loves watching The Bachelor with his wife, thus the name Rose was born. Also spoke about how the most meaningful thing about F3 for him was how it has inspired him to take a fresh new look at his faith and act upon it. YHC shared some brief words about leadership and how we often pray to be better leaders throughout our day, but we never really talk about how to be a better leader. One thing YHC has remembered from his early days in the Army is that leaders need to provide a Purpose, Motivation, and Direction to those he’s leading. Prayed that we look to the Lord so we can find the inspiration in His example of leadership. The Purpose, Motivation, and Direction He led by was love for everyone he encountered. If we take that example and put it into our everyday lives, then our homes, workplaces, and communities will be a better place.
Great to have you all out there with me today! It may not seem like too daunting of a workout, but it is a challenge and can be a bit of a wake up call. PAX seemed to enjoy it, so it’s a guarantee that the APFT will make a repeat appearance in the future!
AYE!!
DATE: 2/6/18
COUNT: 20 brave PAX posted on this cold snowy morning
QIC: Mark “The Hoff” Geha
PAX POSTING: Pixar, Hustle, Matter, Danika, Mayer, Wake, Froman, Trinity, Brita, Klinger, Olie, Bruts, Cogsworth, Worm, Colenel, El Chapo, Rose, Splinter, Ozzie, The Hoff
The core principles of F3 were recited by Hoff. Then the PAX were reminded that they are there at their own risk. No one is forcing you to be there.
The Thang:
The ruck commenced with the Hoff and Klinger leading the PAX with the shovel flag at a brisk 14 minute per mile pace from Haroun Park North along Main Street. The route turned into Hurroun park at the Root building.
We then traveled through the park to Hurroun rd traveling towards Flower. Once at Flower we headed to an unknown trail behind Flower, looping back around to Hurroun. We headed west on Brint towards the Lourdes playing fields. We went into lourdes property cutting into Saint Joes back parking lot. We then traveled down Ravine and back around to the starting point.
We traveled approx 4 miles and finishing at 6:15
Ended with NOR, COR, COT. Prayers were offered by Britta, and the Hoff. Hoff lead the fine group of men in a prayer.
QIC – Dauber
PAX – Mother Rucker, Bluto, Romano, Modell
We rucked the loop around Ottawa Park – 3.3 Miles in 17.49. Thankful for the thin layer of snow or we might have spent some time on our rear ends. Some good stories were shared but I wish Modell would “pass the mic” every once in awhile – dude won’t stop talking.
Countorama and Name-o-rama took forever. Ended with a brief COT focusing on pulling people up not putting them down.
Thanks for showing up in the gloom this AM fellas. It was an honor.
Great Ruck at the Necropolis.
In attendance:
Raven
Buttermaker
2Pac
Bambi
Cobra
Jennay
Casper
Venom
Stark
Flo
Bourbon
Q: John Henry
We stepped off promptly at 05:30 and headed toward Downtown Perrysburg. The Perrysburg men were gracious enough to provide guidance thru their local streets. We arrived back at the Necropolis with a little extra time for Count-o-rama, Name-o-rama, and COT.
Total Distance: 2.83 miles
Buttermaker was our 6th today.
Prayers for those brothers who are going thru tough physical times with surgeries and illness. Prayers for our family members and friends as they go about their daily lives and prayers for those who deal with mental and physical issues that they keep inside, let them know they aren’t alone.
Ruck adjourned.
Q: Virus
PAX: Stark, Buttermaker, Landslide, Bourbon, Woodstock, Rooster, Tupac
The Thang: The Murph
In honor of Lt. Mike Murphy, the first Monday of every month is dedicated to his namesake workout.
1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run
They can be broken down in whatever way the PAX wants, but traditionally it is 5/10/15 x 20.
Count-O-Rama/Name-O-Rama/COT (Landslide was the 6)
Virus led the prayer at the end.
F3 Super Bowl was canceled due to schedules.
PAX = 23
FNG = 0
Mayor, Wake, Mater, Ollie, Sideshow, Pooh Bear, Worm, Gap, Trapeze, Dauber, Android, Modell, Rihanna, Belding, Splinter, MotherRucker, Kitty, Pixar, Colonel, Romano, Poodle, Froman
The PAX Circled up for the 5 principles and the disclaimer.
YHC then led the group in a warm-up round of the following, all with rucks:
20 Side Straddle Hops IC
20 Squats IC
10 Merkins IC
10 Squat Ruck Presses IC
Ruck Sprints
Mosey to the bottom of Faith Hill, where two cones are set up across the snowy field. The PAX counted off by two’s.
On the start, 1’s sprinted with rucks approx 100 yards from cone to cone. When the 1’s were 1/2 way, 2’s began their sprint.
Once all PAX were at the opposite cone, repeato back to the start.
Repeato
Repeato again.
Bear Crawls & Crawl Bears w/rucks
PAX formed a line parallel with the bottom of Faith Hill
1’s Started a Bear Crawl up Faith Hill, with instructions to Crawl Bear back down. When 1’s were 1/2 way up, 2’s began their ascent of the same. The staggered start all sounded like a good idea to YHC until 1’s and 2’s met going opposite directions.
Repeato
Partner Carries
The PAX dropped their rucks and were asked to pair up with another close in size. YHC demonstrated a fireman’s carry by wisely choosing one of the lightest PAX. The option was given to either Fireman carry or piggyback, and the task would be to carry from the start cone to the opposite cone and back, trading places when necessary.
Repeato
Elephant Walk
The PAX were split into three groups and lined up at the start cone. YHC instructed that they reach between their own legs and grab the hand of the PAX behind them for an elephant walk. The suspected uncomfortable moment became reality. The PAX Elephant walked the length of the field, and reversed 1/2 way back, where YHC wrongly thought it would be a good idea to try out “Human Tank Tracks” which he discovered just the niight before on the GORUCK Tough facebook page.
While still in “Elephant formation” the front PAX did a somersault with the trailing PAX stepping forward and following suit, rolling towards the finish line like a tank tread….except instead it was more like a bad men’s twister game, with Splinter being on the receiving end of a Mailman crotch/forehead encounter.
BLIMPS w/rucks
After a quick time check, the PAX again circled up. This time for some BLIMPS (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats)
All exercises performed In Cadence and with rucks
Burpees x 5
Lunges x 10 each leg
Imperial Walkers x 15 each leg
Merkins x 20
Plank Jacks x 25
Squats x 30
Mosey to the top of the hill for the COT.
COR, NOR
Sideshow was the six. He was EH’d by Bagels, and made his F3 debut on July 1, 2017. His name was thrown out by “some wiseguy” (Colonel?) when he said he knew how to juggle. Sideshow finds that his F3 brothers always bring fresh ideas, great attitudes, and set a good example that he uses to launch himself in to a great day and into a better person.
YHC closed it out with the BOM and thanks for these brothers.
Began with 3fs, mission, and principles.
Warm up with SSH (cadence), windmills (cadence), arm circles (10 count)
Run on the ~1 mile track surrounding Rolf Park. At the beginning of the run, and throughout the beatdown, YHC read quotes from Q Source regarding the King. Very powerful stuff.
Ended run at first beatdown stop.
100 Yard Dash then 100 Shoulder presses, run back to start point. Recover OYO. 75 yard dash then 75 mountain climbers (2 is 1), run back to start point to plank/wait for six. 50 yard dash then 50 LBCs, run back to start point. Recover OYO. 25 yard dash then 15 (20) burpees, run back to start. 10 yard dash then 10 (15) burpees, run back to start point and plank/wait for six.
Mosey to field 2. The best laid plans… With only 5 out of 11 HC’s (as of Saturday morning) showing up, significant modifications were needed from plan. Settled on 2PAX running while other three did Merkins, then flutter kicks,
Mary: absolution (10), lbc’s (20), Outlaw (10 R/10 L), V-ups x 15
COT – Cor, nor, 6 (Flo)
Ended with BOM.