Day: October 25, 2021

As I pulled into Folsom for a little EC, I find Roundup already there getting some in himself.

0530 hits and we begin.

Warm up: Westside worthy

10 Gravel  Pickers IC

20 SSH IC

Moroccan Night Clubs (while I explain what we doin’)

The Thang:

Mosey to flag pole at part entrance stopping at each light pole for

1 burpee

5 hand release merkin

10 shoulder taps (right side only)

once to flag pole pick up 6 or plank it out

2 rounds of pickin cherries

Pledge

mosey to side parking lot

Dirty 11’s

Mike Tyson’s on side one

Merkin’s on side two

with burpee in the middle both ways

Another 2 rounds of pickin cherries

Indian Run to the tennis court with guy in back

doing 2 burpees

Tennis court work: After 50 reps of said exercise below run to the opposite end of

tennis court and do 50 reps and keep doing to done)

100 Vups

200 Flutters

300 SSH

400 LBC’s

Back to parking lot for COT

COT:

We talked about “How to keep your peace and joy during hard times”.

Many prayer request and we asked Achey Breaker to get in the center and we gathered and prayed for him as he had a special request.

Wichita took us out.

I’m Sarlacc and I’m out

Men of F3 should be preparing daily for the unexpected so that we are prepared for the unexpected. Well, that didn’t happen to YHC this morning.  16 PAX came out in the gloom to get better. No FNGs, brief disclaimer, so let’s get started.

Warm-up

YHC had a new warm-up for the PAX but couldn’t get it started correctly and keep the right cadence – no practice; not prepared

Finished off with a few more warm-up exercises.

The Pledge

The Thang

Mosey to bottom of hill at main school entrance for some hill work.

Uphill broad jumps x 10

Uphill Walking Lunges x10 per leg

High Knees (10x) + Burpee (5 reps)

Sprint uphill for 10 secs

Rinse and Repeat 3x

Mosey to round a about for some more exercises

Jump squats

Jumping in and outs – didn’t go over very well with PAX, trying another new exercise w/o practice = Not prepared!

Mountain Climbers

Bridges

Mosey to the school  for some more crazy exercises

Crab alt toe touches – new exercise w/o practice = Not prepared!

Mike Tysons – attempted to do it in cadence which was no previous practice = Not Prepared!

Side plank Opposite knee to elbow crunch – really screwed this on up (No previous practice = Not Prepared!)

Almost 6:15, so mosey back to Shovel Flag. 5 burpees for a train earlier.

COT

Announcements

Prayer Request

YHC took us out in prayer

So YHC wanted to try some new exercises  but didn’t put  wienke together around 8pm the night before, not practicing the exercises and how they should be counted. I did not prepare for the Q, so was not prepared for the unexpected when I couldn’t demonstrate or execute the exercises myself.

The hill work was a HIIT, but things started going south after that. I do believe all put in a lot of work and got their money’s worth.

Thanks for allowing me the opportunity to lead this morning. I do promise to be better prepared for my next Q!

Thanks

Breaker Breaker

15 PAX showed up this morning in the shadow of a towering 21-foot-wide moon at the Yank.  One FNG so a clear disclaimer was given.  Mosey behind the Jailhouse to spread out for warmups.

Warm Up –

• Abe Vigodas – nice and slow
• Chinooks – Yes, I did d a little research in the F3 exicon to find a few exercises I have haven’t done yet
• Imperial Walkers
• Grass Pickers
• Moroccan Nightclubs
• Stretching – YHC got a little mixed up with left and right so it sounded a little more like a game of Twister but the PAX knew what I meant so we got through it

Nutria and Breaker Breaker headed off to the Bunker and we moseyed up the hill.

The Thang –

A modified Bill Murray and Route 66. Mosey to a different location between each set.  We started at 10 reps.  I gave the PAX a chance to start back down after 14 but none spoke up so up to 17 reps of each it was.

• Hand release merkins (IC)
• Gas pumps (IC)
• Lt. Dan’s (OYO)
• WW1’s (OYO)

Along the way we mixed it up including –

• 1 minute wall sit
• 10 Hip slappers (OYO)
• 6 Shooters (IC) compliments of Orangeman (Shooting the Moon)
• Carioca
• Fiddler Crab Walk (not a crowd favorite FYI)
• Monkey Humpers (IC) for the Bunker crowd compliments of Tiger
• Bernie Sanders

Finally, back to the parking lot to join the Bunker guys where the PAX helped finish out 4 minutes of Mary.

Back to the Fighting Yank for COT

Pledge

Announcements

• Blood Drive Nov. 10th– Still plenty of spots – Step up and take one!
• Extinction Run – Nov 6^th
• Christmas Party – more info to come
• New AO tomorrow – Run/Ruck – Belmont Harris Teeter
• Gator VQ next Sat. at the Yank

Prayer Requests

• Tigers M and stepsons
• Mayors M
• Pax on IR
• Pax job hunting
• PAX moving and Travelling
• Brokes daughter getting ordained
• Safe travels for Nutria

A small prize to the first PAX that finds the hidden “subliminal message” in this workout.

Humbled and honored to serve as Q this morning, thank you for the opportunity to lead!

Rebar

“Mogadishu Mile”

4 Rounds for time of:

-19 Ground to Overhead Kettlebell
-19 Front Squats @53/35
-19 KB push-ups (one hand on KB left then right for a total of 38)
-1/4 mile KB farmer carry

Rules for Mogadishu Mile

*Your KB is your ‘Ranger Buddy…..you cannot lose physical contact with it at any time. You may rest it on your body, or set it on the ground with one hand touching it, but do not let it go completely.
*If you DO let your KB go, you forfeit the progress of that round, and you must start the round over.

Symbolism of the “Mogadishu Mile”
*You cover a total distance of one mile. Even though the soldiers actually walked between 2.5 and 3 miles depending on their starting point, it has become known as a “mile”. You carry your KB during the run to symbolize the gear the soldiers carried.
*19 reps – one honoring each soldier of Task Force Ranger killed during the battle and the day after.
*Ground to overhead – as the soldiers held up their rifles the entire time
*Squats – as they sought cover behind anything available
*Push-ups – as they fell to the ground and had to get back up
*Don’t let the KB go – symbolic for the dedication the soldiers showed towards their creed to ‘not leave a man behind

On October 3rd, 1993, members of the 3rd Battalion, 75th Ranger Regiment and 1st SFOD-D (Delta Force), supported by pilots from the 160th Aviation Regiment (Nightstalkers) and other SF units, went into the city of Mogadishu, Somalia to execute Operation ‘Gothic Serpent’, an attempt to apprehend key players in Mohammed Farrah Aidid’s dictatorship. While the initial mission went smoothly, things took a turn for the worse when two aircraft were shot down, forever coining the phrase ‘Blackhawk Down’. Determined to not leave a man behind, and also facing the task of securing the crash sites, Rangers and Deltas, scattered at several locations throughout the city, under heavy fire, most of them wounded, and low on supplies, held their positions until the morning hours of October 4th.
As help from the 10th Mountain Division finally arrived, the armored vehicles could not accommodate all of the soldiers. At this point, some of them began their exit to a rally point on foot, under heavy fire, dehydrated and sleep deprived, all of them wounded in one way or another. This has become known as the “Mogadishu Mile”.

Aye!

1P2A

Verse of the week:

Jude 1:24 – To him who is able to keep you from stumbling and to present you before his glorious presence without fault and with great joy

Announcements

• Sign up for the Blood Drive 11/10
• Extinction Run 11/6
• Christmas Party 12/11

Prayer Request

• Mayor’s M
• Sister Act’s Family
• Huck
• James Goulock

Congratulations to Sarlacc for stepping up and taking over the site Q at the Sword.

Lots of running today! Some went 5 or more, some did 4, Some took a dump, Some stayed for COT/name-o-rama. You vs. You.

Aye!

1P2A