Board of Pain – Week 1

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  • QIC: Italian Job
  • When: 8/6/15
  • Pax: Toro, Aqualung, Riddler, Sweeper, Catfish, Geppetto, Mailman, Sgt. York, Schrute, Tinker Toy, Burgundy, Posh
  • Posted In: The Fort

This morning 13 of Rock Hill’s finest attacked the Board of Pain. Special thanks to Jekyll for sharing the pain with the boys across the river. There was no warm up, just jumped right in to 100 burpees. Excellent work by the Pax pushing themselves past preconceived limits to get stronger. Below was the outcome:

Board of Pain Challenge:
(1/4 mile run between each exercise) Week 1
Burpees – 100
Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
Ski Abs – 100
Merkins – 100
Deep Squats – 100 Toro, Riddler, Aqualung – 60
LBCs – 200 Sweeper, Catfish
Carolina Dry Docks – 100 Geppetto – 75
Russian Twists – 100 Mailman – 50
Mac Tar Jai– 100 Sgt. York, Schrute, Italian Job
Jump Squats – 100 Tinker Toy, Burgundy, Posh
Mountain Climbers – 100
Shoulder Raises – 200
Mary Catherines – 100
Hello Dolly – 200
Wide Arm Merkins – 100
Squat Jacks – 100
Nippler– 100
Burpees – 100

 

Again, I’m so proud of you guys. You are not only strong men, but your determination knows no bounds. Great work! Fantastic job by Rock Hill’s fittest, Tinker Toy, Burgundy, and Posh.

Announcements:

8/7 Petra workout tomorrow behind Bojangles on Cherry Rd followed by new 3rd F Bibles and Biscuits. Workout will be moderate.

8/7 – 3rd F event at the Fort recognizing our leaders within the school district

8/8 – Gladiator Games in IL, Pancake Breakfast at Applebees on Dave Lyle Blvd and F3 Golf in the afternoon

8/15 – Looking for some F3 men to help Fort Mill Care Center move. Details here http://f3nation.com/2015/07/22/fort-mill-care-center-move-preblast-help-needed/

York County Sherriff’s Blood Drive (check with Popeye for details)

  • Friday – Piedmont Medical Center 7-7
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Oh no it’s leg and Ab day!

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  • QIC: Cerrano
  • When: 08/05/15
  • Pax: Zima, Willy, Aquaman, Fish Sticks, Royale, Senator Tressel(kind of)
  • Posted In: Pantheon

5ish PAX rolled out of bed Aquaman ran to AO and Senator Tressel ran all around us like a pack of wolves,I think he popped out of the woods to scare us a few times.

The Thang:

.4 mosey to amphitheater for warm up

50 SSH

30 Apollo Onos

20 Mountain Climbers

20 Squat Jacks

Reminded PAX it would be leg/core day since Aquamans Dora killed my shoulders and arms the day before. That being said we did some hill sprints to top of hill and layed down for some Freddie’s 20 OYO and back down for 20 Russian Twists. Rinse and repeat X’s 3.

Mosey towards back of school, stopped for 20 or so broad jumps.

This lined up the leg/ab Dora. BTW I planned this before Aquas Q. First two Dora’s warmed us up for 3 and 4.  Partner up and complete the following:

100 knee ups while partner sprints approximately .25 mile

200 Flutters

Then off to Stairs, if anyone has been to Pantheon knows these stairs are similar to climbing a Mayan ruin.

300 bombjacks while partner sprints up stairs single step(Crowd Favorite)

400 LBC’s to finish stair workout

Cool down .5 mile mosey to front of school for wall sits. 10 count down the line with leg lifts while the burn sat in.

A pleasure to lead and become #HIM with a great group of men and thanks to Zima for the opportunity to lead and work on my own leadership at a great AO. Thanks to the PAX for helping me become The HIM I strive to be.

Announcements:

8/8 Gladiator games, coffeeiteria, F3 golf. Sorry guys I’m out of town.

Prayers, to Royales Sister in-law, niece and nephew. I’ve been thinking and praying for them a lot.   New job and the unknown for myself. Praise to the excitement of the unknown and challenges that come with the new job.

Praise to Aquaman and Willy for defining accountability this morning and is something that continues to push me each morning mentally and physically. Without accountability I wouldn’t be on my way to becoming a #HIM. Thanks to all that continue to raise the F3 word and definition, and proceed to make us all better men.

Ceranno

 

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Scenes from The Walking Dead??

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  • QIC: Sir Topham Hatt
  • When: 08/04/2015
  • Pax: Cable Guy, Crash, Carnival, Rio, Family Guy, Heisman, Gatsby, Trojan, FNG - Lab Rat, Sir Topham Hatt
  • Posted In: Golden Corral

11 Pax braved this hot and humid Tuesday and posted for some circuit training at the Golden Corral.  I could tell from the pool of sweat I left behind at the HT parking lot after COP, I knew the rest of the workout was only to get more painful…I mean better.  Welcome FNG Lab Rat!!

The Thang:

Mosey with some butt kickers and high knees to COP behind the HT

25 SSH, 10 Merkins, 15 IW, 10 Wide Arm Merkins, 15 Low Slow Squats, 10 Merkins, 20 Mountain Climbers and hold for 10 more merkins (crowd pleaser)

Mosey to bottom of the hill for 4 circuits:

Round 1 & 2 – 10 Burpees, run to top of hill, 10 bombjacks, run to front of Oil Change, lunge walk across front, run around to back of oil change and bear crawl length of back.  Run back to bottom of hill. Plank for 6 for each round

Round 3 & 4 – Same as round 1&2 but OYO and add 10 CDDs after the bear crawl.  Planking and LBCs till 6 is in.  Thanks Crash for circling back for 6!

Mosey to wall for some wall sits.  3 rounds here with rounds 2 & 3 having pax from both ends perform merkins.  Immediately circle up for abs…LBCs, 6″ and Freddie Mercuries

COT:

As I was bear crawling with the FNG one of the cargo bays of the oil change opened up. We had a spectator wondering what was going on and promptly asked…”Is this the Walking Dead?”  I told him we had 25 minutes left and there was plenty of time to join us and get a good sweat.  He laughed but maybe we can EH him next time.

A couple of weeks ago the M and I were in NYC and visited the 9/11 Memorial.  As we relived the events of that morning that changed our lives forever, I couldn’t stop thinking about how precious and short this life truly is.  With the hustle and bustle of our everyday we can sometimes forget this. Be disciples of God and strive to be the best husband, father and friend you can be.

Prayers for all the unspoken prayer request.  Thank you for the opportunity to lead and challenge myself mentally and physically!

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The Coop’s Greatest Hits

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  • QIC: Gears
  • When: 08/05/15
  • Pax: Assassin, Corruption, Hampton, Chicken Hawk, Skate or Die, Backdraft, MacGuyver, Geranimo, Huckleberry, Destiny, Montelongo, Gears
  • Posted In: Ring of Fire

A Dirty Dozen rubbed the sleep from their eyes on a somber morning at the Coop.  YHC commented on how long it has been since he’d been at his first AO and decided to pull out some of the “greatest hits” from past posts (read that as “most painful”).

No FNG’s present, but the disclaimer was still disclaimed, then we took off.

The Thang:

Mosey around AO Jones to Band Practice lot with some high knees and butt kickers.

COP

  • SSH
  • CDD
  • Windmills
  • Plank Work

 

Mosey to corner of Band Practice Lot for some East to West work:

  • Bear Crawl the width of the field
  • Lunge Walk 10 yards
  • Crab Walk the width of the field
  • Lunge Walk 10 yards
  • Repeat to the 50 yard line

 

Mosey to Tire Pile + Pull Up Bars for some Partner Work

 

Partner one does Two Merkin Double Pull Up Burpee while Partner Two does each set with flapjack:

  • Tire OH Presses x 10
  • Tire Around the World x 10
  • Tire Squat Thrusters x 10

 

Repeat, but instead of burpee, Partner One runs the lap up to school and back

 

Hit the wall for:

  • People’s Chair x 3 10 counts
  • BTTW x 3 10 counts
  • People’s Char x 3 10 counts
  • BTTW Push Ups x 10 (Disclaimer re-disclaimed prior)

 

Mosey back over towards Shovel Flag for COP

 

Mary Sequence with minimal breaks:

  • Dolly x 20
  • Rosalita x 20
  • Slow Freddies x 15
  • LBC x 51

 

NMM:

I tried, but failed, to have some inspirational nuggets for the PAX this morning due to some family issues distracting me (see prayer requests below).  What I attempted to convey was something I heard at a GORUCK event a few months ago from a retired Army Ranger.  He was commenting on being the “best of the best” of the Army to be selected for the Rangers and how he “never had to try to so hard to be average” as he did once he was in the Rangers surrounded by the Army’s elite.

This got me thinking about how easy it is for us to be average with society’s extremely low bar.  I wanted to challenge the PAX to raise the bar and make the “average” much higher than what the world around you looks for.  This applies to the guy who is dogging it at the back of the herd during hill runs instead of pushing it a little harder, but it doesn’t stop there.  One of the great things about F3 is that it challenges us all to #GetBetter in all realms of our lives, not just the First F.

A wise sage (Aquaman) said a long time ago (at the Coliseum yesterday) that we need to be intentional with our time…. that’s what this is all about.  The more intentional we are with our actions, the better results we’ll see…. This applies to workouts, to our jobs, to our families, to our relationship with our Heavenly Father.

When you surround yourself with men who raise the bar, you can’t help but shoot for that bar or beyond and make an impact.  Surround yourself with the elite in your communities… your F3 Brothers who are trying to #GetBetter.  Then Get After It.

 

Announcements:

3rd F Convergence with District Principals, Friday 0600 at Eternal Church Office.  Donation for the use of the facility is encouraged.

Gladiator Games at Indian Land, Saturday, 0630.

World’s Largest Coffeeteria – Applebee’s Rock Hill, Saturday from 0800-1000, Pancake breakfast for Columbia Mission Trip.

 

Prayers:

Destiny’s in-laws martial issues – Pray for resolution.

Chicken Hawk’s family as they struggle with the Loss of his Sister in Law four years ago.

Wendy Bedwell, wife of pastor at First Baptist Fort Mill with Pancreatic Cancer.

Praise for Gear’s Sister in Law recovering from Breast Cancer treatment

Gears parents for healing, accurate diagnosis, and peace around the mass found in Gear’s father’s bladder yesterday.

 

Honor to Serve.

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Do we bear-crawl this hill EVERY workout?!?

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  • QIC: Flat Tire
  • When: 08/04/2015
  • Pax: Repeat, MacGyver, Esso (sp?), Birdcage, Deductible, Beast
  • Posted In: Block Party

7 of the absolute finest human male specimens posted in the humid early AM gloom of Walter Elisha Park, Fort Mill, to mix it up with some running, crawling, hopping, bobbing, and weaving.  What all did we do?  Lots, just keep reading!  No FNG’s so after quick disclaimer we were off.

The Thang:

Mosey around the jogging path the long way to the sign by 160 and circle up for warm up.  All IC: SSH, Squats, Moroccan Night Clubs, Merkins, Slow Jumping Lunges, Mountain Climbers.

Mosey down 160 to the parking lot by statue hill.

1st exercise, 12 hours of Merkin!  On odd hours, regular, on even hours, wide arm.  Crowd and Q pleaser!  Looked good on paper but my muscles passed out at 10:00.

Next grab a spot on the brick wall for Peoples Chair.  Man on far right broad jumped to the end then so on till all got a turn.

Recover briefly and back at it.  Man on far left broad jump burped down the line.

Long mosey back to Clebourne street and down Main Street to meet at the flags on 160. Whoops, we went to far.  Back across the train tracks to monuments.  Dodge the sprinkles and find a step.

20 dips x 10 derkin then 20 dips x 10 incline merkins

By my count that’s 165 merkins of some sort.  Really creative Q’ing!

Slow mosey (termed slowsy) back to Statue Hill

Once at the base of the imposing, dark hill, I call Bear Crawl up the hill.  Deductible shared he hadn’t posted to Block Party in 6 months but the last time he did, we bear-crawled up the same hill.  Lucky timing!

Bear crawl up the hill and plank until the 6.  I see why the call him Beast, that man can bear crawl at warp speed!  20 LBC then rinse and repeat.

Quick mosey back to WEP to the grass by the parking lot.

7 helping of Mary:

Each PAX got to pick and lead their very favorite exercise.

Reverse Crunch, LBC, Fast Freddy Mercury’s, 20 second plank, Turbo Russian Twist, Protractor (back to school edition), and Flutter Kicks.

COT:

Prayer request and announcements.  Third F convergence at Eternity Church, 6 AM, 8/7.  All day activities on 8/8 with IL Gladiator Games, Columbia Mission Trip Pancake Fund raiser at Applebees on Dave Lyle.  0800-01000.  F3 Golf 1:00pm Carolina Lakes.

Prayers for Birdcages Coworker who was badly injured at work, Truckers son’s medical test, the new Regent Park Beast gym, and one request from Esso that I’m afraid I forgot.

Thanks Repeat for having me!  Honor and a privilege to lead.

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Lost Sheep

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  • QIC: Deacon
  • When: 8/3/15
  • Pax: Boy Band, Anchorman, Mc Gruff, Chick Hawk, Lug Nut, Spitz, Socrates, Uncle Si, Dark Helmet, Chedda, Huckle Berry, Grid Lock, Hampton, Bassomatic, Jabear, Sharp Shooter, Change Order, Decibel, Assassin.
  • Posted In: The Armory

The Thang:

SSHs (20x), Slow Sumo Squats (15x), IWs (40x for Decibel’s birthday), WMs (15x) and Dying Cockroaches (20x)

Mosey w/ your kettlebell to the stop sign.

Circuit 1:

  • Upright rows (7x)
  • Floor presses (7x/side)
  • Russian Twists (7x)
  • One legged rows (10x/side OYO)
  • Crushing halos (10x/side OYO)
  • Squat w/kettle bell above or in front of you when finished

Mosey w/ your kettle bell to the next stop sign.

Circuit 2:

  • Overhead squats (7x)
  • Lawnmower (7x/side)
  • Curls (7x/side)
  • Around the world (10x/direction)
  • Get ups (10x/side OYO)
  • Squat w/kettle bell above or in front of you when finished

Mosey w/ your kettle bell to the FHC exit door.

Circuit 3:

  • Goblet Squats (7x)
  • Saxxon press (7x)
  • Travolta’s (7x)
  • Figure 8’s (8x/side OYO)
  • Squat w/kettle bell above or in front of you when finished

Mosey w/ your kettle bell to the FHC entry door.

Circuit 4:

  • Tricep extensions (7x)
  • Oblique Press (7x/side)
  • Kettlebell swings (10x OYO)
  • Ribbons (10x/side OYO)
  • Squat w/kettlebell above or in front of you when finished

COP: LBCS (15x), Bomb Jacks (10x), Superman, Pepper Grinders (15x)

COT

The Message:

We are surrounded by lost sheep who wander without direction. These sheep tend stray towards the ways of the wicked. We find ourselves struggling to stay on course at times as well. Seek God’s wisdom to brings clarity and a clear direction. Steer lost sheep toward God’s wisdom as our brother, Jesus, did.

Parable of the Lost Sheep:

“If a man has a hundred sheep and one of them wanders away, what will he do? Won’t he leave the ninety-nine others on the hills and go out to search for the one that is lost? 13 And if he finds it, I tell you the truth, he will rejoice over it more than over the ninety-nine that didn’t wander away! 14 In the same way, it is not my heavenly Father’s will that even one of these little ones should perish. Matthew 18:12-14

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A Rolling Stone Gathers No Moss

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  • QIC: Solid State
  • When: 07/27/15
  • Pax: Deacon, Spits, Uncle Psi, Lucky Charm, Change Order, Copperfield, Cheddah, Socrates, Scrum, Snare, Howitzer, Anchorman, Dark Helmet, Boy Band, Lugnut, Chicken Hawk
  • Posted In: The Armory, The Fort

Morning Gents,

The goal today was variety in motion. We will do a number of new exercises and haul the bells from station to station. Keep the heart rate up while we max out our 45 minutes together.

Warm ups:

Lap around the parking lot

– SSH x35

– Low slow Squats (10x at 12 count)

– Moroccan NC x 15

– Imperial Walker x 15

– Arm Circles x 10

– Windmill x 18

– Merkins x 14

– Superman / rip chord 10 counts

– the Funny KB Lean 10 x each side

Pain Stations
Move KB to the first pain station , take lap…

Station 1 – 

– Military Press (outside) 10x each side

– Gunslinger Curl – Lunge w/kb to side, curl as you rise – 5x each side

– Freddy Mercury – 10 count

– KB Burpees – 10 count

– Over-under (from peoples chair, over/under thighs) – 5 each side

– One Arm Swing (Up to shoulder) – 10 each side

– Clean and press (from ground up to the air) – 5 each side

Move KB to next station , take lap


Station 2 – 

– Upright Row (Elbow on or near knee) 10x each side

– Pass Through Lunge (pass between legs) – 8 each side

– Russian Twist – 15 count

– KB Merkins (50/50) – 10 each side

– Around the waist – 15x

– Two Arm Swing (full) – 15x

– Pull Ups (squat from ground, raising to chin, elbows above ears, smooth movement) 15 x

Move KB to next station , take lap

Station 3 – 

– Overhead Tricep presses – 10 each side

– KB Squat – 10x

– KB LBC – 15x

– KB Burpees – 5x

– Halos – 10x

– Renegade Row (From Plank, grab a curb for increased range of motion) 10 each side

– One Arm Swing (Up middle, raise to shoulder) – 5 each side

– Clean and press (from ground up to the air) – 5 each side

 

Learned a lot from the Pax today (as always). Honored to post (and sweat) in the gloom with such a fine group of men.

Heads Up:
Camp Care 5K – 12 Sept, 2015 – Support a great cause
8/7/15 – 3F Convergence – Eternal Church w/ local school
8/8/15 – Post, Gladiator Games,
7/31/15 – Justice League
7/29/15 – Mormons in the Community Baxter Library 6-6:45
Prayers for Baby Harris, born early

Thank you Socrates for leading us out.

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Boys II Men – (Its so hard)

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  • QIC: Red Eye
  • When: July 29, 2015
  • Pax: Snare, Geronimo, Assassin, Lego Land, Package, Trucker, Cake Boss, Lug Nut, Skater Die, Pusher, Chicken Hawk, Dog Pound, White Lightning, Flat Tire, Stang, Huckleberry, WWL, and FNG (Hamptons).
  • Posted In: Ring of Fire

With all the Boys II Men mumble chatter in the final lap in Fort Mill, I thought it appropriate to leave a title worthy of bomb jacks.  Thanks to Stang, Chicken Hawk and Lug nut for giving me the Q at the Coop.  In a strange but fitting start, my F3 chauffeur of many years, Pusher, picked me up from my hotel so I could deliver one more leg day as my last official F3 act as a Fort Mill resident.

I thought about winging the Q the night before with a cadence so high I would have plenty of time to pick the next exercise (e.g. last Patriot), but decided to memorize the WOD, which went a little something like this:

Mosey to the field for some sprinkler inspired COP in mostly 25s, which included SSH, Imperial Walkers, merkins, planks, LBC, etc.).  If it wasn’t for the fact that my washer/dryer were packed it would have been the wettest COP not caused by Mother Nature, but alas, we mosey’d to find some dry asphalt to finish COP, a few more SSH, diamonds, planks, makhtars, planks.

Always ready to mosey we hit the band lot to test the four corners, lunge to 25 bomb jacks, sprint to 25 squats, lunge to 25 bomb jacks and sprint back to 25 squats.  The legs were getting sore so I decided to add some monkey humpers, to turn up the heat.  Repeat, lunge to 25 monkey humpers, sprint to 25 squats, lunge to 25 monkey humpers, sprint to 25 squats, and plank it.

We mosey’d for the last time to the hill, for some pick your poison back up (bear crawl, lunge, reverse sprints, frog jumps).  Rinsed and repeated.

Moleskin: We welcomed FNG, Hamptons to the crew after getting an EH assist with Package from Sunday’s pool day.

In closing, I can’t help but think about how amazing the last 3 years have been sweating, swearing and praying with you.  I can’t think of a better way to start the day, then fighting with each of you to become better men, husbands, and fathers.

This whole ride started with Pusher dropping the “we should work out” over dinner one night in ear shot of the M (Haskell move), but one I’ll not regret. The start for us was a 5:45 spin class at the Y, with Leonard and one legendary WOD, which was a 25 minute non-stop burpee fest to honor those injured or killed in Boston.  We realized then we could do a whole lot more than our minds told us we could, and shortly after entered F3 and Santini’s never ending SSHs. It also inspired me to return the favor by EH’ing every dude I knew… we all need a friend even when we don’t think we do.

F3 has added for me another F, fraternity (brotherhood) which has created some cherished friendships of the vintage normally only found in the college years. Some how together, I realize I have very few real problems, and instead a whole lot to be thankful for in this short life on the big ball.  The next chapter of NYC is just starting to be written, but it will forever be altered by the time spent in the pitch dark chasing the man in front of me down a path, and with God’s grace it to will end with a COT.

Red Eye (mic drop)

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Gladiator Games IV

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LOCATION : the reservation

Time 630 to 1000

 

 

This Saturday 8/8, will be the fourth gladiator games. Some things have changed since its inception, and I will undoubtedly have some new surprises this time around, but one thing has always been the same…as you take those last few steps across the finsh line and your head is spinning, and the taste of vomit begins to swirl around the back of your throat, you will know you have truly pushed yourself to the limits.

The course is designed to test you ability to perform functional movements in succession with all out effort. The movements will include: push, pull, drag, carry, scramble, lift, throw, etc.

The estimated time to complete the course will be 6 to 10 min depending on your level of fitness. ALL ARE ENCOURAGED TO PARTICIPATE.

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If you want to be finished, speed up

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  • QIC: Gears and Jekyll
  • When: 8/1/2015
  • Pax: Trucker, Spitz, Sweeper, Lugnut, White Lightning, Copperfield, Jiffy, Change Order, Maximus, Minute Man, Badger, Gecko, Aquaman
  • Posted In: Alcatraz

*Disclaimer- I tried to start the BB yesterday.  I was so worthless I couldn’t get to it or through it- twice.

Take 3:

Twas a fine morning in the #gloom.  Humidity was kept at (relative) bay.  Wasn’t quite the sweatbox it had been earlier in the week.  Not knowing who was on vacation, running with @Funhouse, running Crowder’s or fartsacking their merlot off, the #faithful kept coming and coming until we were up to 15 men ready to get better.

Gears on Q

Double Applesauce to rock pile
Potato pickers and windmills to loosen up
Partner Rock Work
– Overhead Press + Bear Crawl to top tree
– Rock Man Makers + Reverse Run
– Rock Flutter Press + Karaoke Up and Back
Rock Webb – 1×4 Rock Merkins to Rock Curls
Double Applesauce back to fire station
AYG to Runde

Handover to Jekyll

Switzer for a brief discussion and life lesson from a recent fallen hero.  Today’s theme would revolve around a famous Quote: “I came here to chew bubblegum and kick ass…and I’m all out of bubblegum.” #RIP Rowdy Roddy Piper #hotrod

The shovel flag and 6 cinderblocks lay in the center of the field.  A circle of 8 cones with an exercise set 20 yards from the flag.  All exercises double count (4 count) unless noted:  25 CDD, 25 Peter Parker, 25 Freddys, 30 Mountain Climbers, 30 Lunges, 30 SSH, 25 squats (single count), 15 Merkin.

Complete cone, bear crawl to center, 10 cinderblock burpees, run out to next cone.  Rinse/Repeat around the circle until or complete or 7:30.

COT

Naked Man Moleskin

Excellent #snotwoggler of a workout today.  Respect for Gears and those #rucktards that love it so much.  Flutters with ruck/rock is all kinds of awful.  I figured I’d try something other than running- focus more on strength.  Still constant movement which I like.  Mission accomplished.

Announcements:

8/7: 0600 Eternal for community school leader discussion.  Several local PAX on panel.

8/8: IL Gladiator Games.  All normal AO’s open.  Columbia Mission Trip Pancake Fund raiser at Applebees on Dave Lyle.  0800-01000.  F3 Golf 1:00pm Carolina Lakes  sign up through signupgenius link or tweet me.

Prayers for Trucker’s son and father in law, new careers and the impact both have on their families.

Great day, Gents,

Jekyll

 

 

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