I don’t know who the genius was that put me on Q the day before the Mud Run… oh yeah that guy was me. I should have known better! It was a great Friday morning, a little humid…but that’s what we should start expecting in NC!
In honor of the Mud Run that was the next day I had prepared a special Weinke. We had an FNG at the Swamp (welcome Con Air!) so I gave the long disclaimer. And we’re off…10 with me, 5 ruckers on their own adventure.

The Thang

Mosey with dynamic warm-up including butt kickers, high knees, and knee pulls to Home Depot parking lot.

I handed it over to our man Witch Hunt so he could run the COP for his first ever warmup.
20x SSH
10x IWs
15x MCs
10x Merkins
15x Shoulder Taps
10x Low Slow Squats
Up Downs (like football where your feet move fast then you drop & get back up)

Take it back from Witch Hunt and we mosey behind HD to our favorite red balls

So the Mud Run is about teamwork (and mud) so we were going to do some partner work today as prep…

Pair up – between each ball we would wheel barrel from one to the next. The Wheel barreling partner would stop and plank, the other partner would get down for partner plank derkins (7 reps). Then switch until we made it all the way down to the final ball. (Things always look better on paper, right?)

Shared a little about Leadership in your Family and your Concentrica, then we moseyed.

We wound up behind Buffalo Wild Wings (I think) where the only real hill in the area is. Little audible, because the sprinklers were on the main hill, but we found room for the next partner exercise.

BURP BACK MOUNTAIN
Pair up – 1st partner runs backwards up the hill, then forward down it. Do this twice while the other partner does Burpees. Then switch. We counted combined burpees to 50. We thanked the heavens that we did not go to 100 like the lexicon suggested at the F3 site.

A couple 10 counts and we moseyed…

Half way back to the AO launch we stopped for our final exercise.

BEAR CRAWL RING OF FIRE

PAX circle up in plank. We YHC calls out we Bear Crawl in the circle formation. When YHC calls STOP, we plank and go around the formation doing 10 Merkins. Each person waits until the person to his left is complete with his Merkins. Once it made it around the circle YHC tells us to bear crawl again…you get the idea. Once again, it looked good on paper…hurts a LOT in practice. We made it through 3 rotations of the BEAR CRAWL RING OF FIRE.

Shared a little that I had gathered from our Fatherhood convergence. The top 3 things that we should practice as Fathers:
1. Children see/hear EVERYTHING. Know that as set the right examples.
2. Raise your M up with respect. Your children see when you treat her poorly or disrespect her. Then they think that’s how they should act or expect to be treated.
3. Point your children to God. They can make their own decisions in life, but if you guide them to glorify God in what they do, you’ve given them the best direction you can.

Mosey to COT right on time to meet our Rucking brothers!

Announcements:

EVERYTHING in the News Letter (read it)

Praises & Prayers: Pray for my nephew and PAX Shamrock as he fights through the demons in his life. Prayers for healing. Thanks for getting us out in the gloom together.

Moleskin:
I want to thank Witch Hunt for stepping in and up so readily to this F3 thing. I reached out to him the night before after he HC’d and asked if he wanted to run the warm-up and he accepted without hesitation. AND he did a great job! I’ve been pushing him since he’s started to lead, and he’s barely been around a month…but he has IT. You know, that spark in your eye that you get when you know F3 is going to make a difference in your life and those around you! This has been a life changing event in my life, and if you embrace all these good things that F3 can teach you, through the men of the PAX, it can/will be for you as well!

Great to see Cable Guy back in the mix. We missed him (and his “greetings”) when he was out on IR

Qwerty brought an FNG! Glad to see Qwerty back as well, and WELCOME Con Air!

Always an Honor to Lead…Royale