YHC has been looking forward to Q the Colosseum, but a little issue with my back prolonged it for a few weeks (thanks to CSPAN and Chaser for covering and swapping). I really wanted to put something together that would challenge the PAX but also wouldn’t break my body, so what unfolded could be considered a series of unfortunate events…

The Thang:

Run from the parking lot to the other parking lot where I’m pretty sure every COP has happened since the AO opened (you know, the one where that dude hangs out in his car during the school year at 5:15 AM…actually not sure when he gets there but it’s a little weird with a dude in his car only a dozen or so feet away from a COP…but I digress, where was I?)

COP
SSH X25 (IC)
Windmills X15 (IC)
Cherry Pickers X10 (IC)

Dirty Dozen COP (Unfortunate Event #1)*
*45 seconds of cardio intensive exercise OYO and AMRAP, 15 second rest in between

1. Burpees
2. Mountain Climbers
3. Bomb Jacks
4. Plank Jacks
5. Tuck Jumps
6. SSH
7. Burpees
8. Mountain Climbers
9. Bomb Jacks
10. Plank Jacks
11. Tuck Jumps
12. Plank/Recover

Run to the front parking lot for the next (#ManMaker) unfortunate event!

Super21 (Unfortunate Event #2)*
*Increasing Merkin/Squat series beginning 1/1, 2/2, 3/3 and so on until you complete with 21 Merkins and 21 Squats. Total count is 231 of each exercise or a bit more if you were doing some EC to bring in the six.

Jog over to the entrance to the school facing downhill.

Quadraphilia (Unfortunate Event #3)*
*Very simple routine. Run all out downhill to the gate and then run backwards up the hill for 4 minutes. Think the PAX got 3 series in.

Immediately turn towards where we began and sprint to a random lamp post, 20 Low Slow Flutters (IC), Run to another lamp post further down, 20 Freddies (IC), Jailbreak to COT.

NMM
Grateful to be a part of F3 Nation and more so of the Fort and it’s fine leaders. Great to see so many of the PAX running in to the AO (get those #BRR miles in). It’s an honor and a responsibility to Q for you guys and so I take it seriously. Each time I will give you 100% and hope that you give it back, enjoy yourself (somewhat), and get to feel somewhat of a burn, or at least take a nap later in the day. Mumblechatter was light this morning but I was trying to catch my breath for the majority of it. Somehow Super21 turned the Merkin and the Squat into a cardio exercise. Have a feeling that one will be showing up again. Oh, and welcome FNG Bam Bam!

But in all honesty, let’s talk less about the workout and focus more on what was mentioned in COT. F3 is also about developing strong male relationships and finding that person to hold you accountable. Many men will let things go untended in their life and over time, things can spin out of control and you will find yourself in a bad place. Finding men (at least one) who can make you accountable. Who can ask the meaningful questions. The “hard to answer” questions. Iron sharpens Iron guys. But you got to be willing to let it. That brother could have been speaking about me, you, any one of us. Deep down we are broken and need each other to lift the other up, hold them accountable, and do life together. I for one am encouraged by these words and hope that you are too.

Announcements
07/24-25 24 Hours of Booty (Bike Race for Cancer : Check with Cerrano, Spider-Man, Sir Topham)
08/07 Speaker Series with School Leaders (at Eternal Church 6:00 AM)
08/08 Gladiator Games at IL
08/08 World’s Largest Coffeeteria at Applebee’s (Rock Hill)
08/08 F3 Golf (Check with Jekyll)
07/17 CAH at 7:00 PM (Contact Decibel or Chicken Hawk)
09/12 Camp Care 5K and Premature Oktoberfest (Contact Decibel)
10/24 Mud Run (Teams are forming)

Prayers/Praise
Decibel and Maximus’ wife opening new business
Prayer for safe travels for Tatanka
Santini lifting a brother up who is having problems in his marriage. Also praying that each of us has someone keeping us accountable.
Prayers for Zima staying focused and in the Word
Prayers for Dawg Pound’s Minister friend who is going to be with the Lord. Pray for his family and church family.

Zima