The Patriot Shirt Returns…

2015-03-31Leave a comment

Posted In: The Fort

Many have asked when a new order will be placed for these awesome shirts. Well gentlemen, you are in luck. Mudgear re-opened our order this week. I’m told we need to order 11 more by 4/14/15 in order to get our shirts by The Convergence. They will be shipped to me and I will deliver to you. Click the link and buy one or four.

http://f3.mudgear.com/collections/sc-rock-hill/products/f3-the-patriot-pre-order

TClap |

3/31/2015 PT Test @ WEP – No catchy title

2015-03-31Leave a comment

QIC: FunHouse
When: 03/31/15
Pax: See List
Posted In: Block Party, Golden Corral, The Fort

YHC had a plan, the best plan…. Clip Board Q! However, best laid plans…. Thanks to CornHole’s “sore” hip flexors he stole the clip board and forced YHC to partake in the PT Test. Damn.

18 PAX showed up to see how far they had come, 17 actually did something. See CornHole’s input above.

1 mile, 1 minute of Push ups, Sit Ups and Pull Ups. Below is the chart, sorted by fastest run for the most recent test, to show everyone’s progess. T-Claps to Pebbles as he is the ONLY PAX that is 4 for 4! Also showing marked improvement each time! Way to go Pebbles!

	3/31/2015				Jan-15				Oct-14				Aug-14
NAME	1 Miler	Push Ups	Sit Ups	Pull Ups	1 Miler	Push Ups	Sit Ups	Pull Ups	1 Miler	Push Ups	Sit Ups	Pull Ups	1 Miler	Push Ups	Sit Ups	Pull Ups
LongShanks	6:14	47	51	31	6:25	41	46	21
FunHouse	6:16	37	45	7									6:04	45	46	6
Senator Tressel	6:20	53	40	20	6:18	47	37	20	6:21	49	31	19
Pebbles	6:25	49	42	33	6:49	42	32	27	6:35	31	60	31	6:52	25	40	20
Audit	6:31	52	46	28					6:11	47	48	30	6:11	50	43	22
MinuteMan	6:48	60	39	8
MP	6:54	41	42	10
Chaser	6:58	40	44	16
CSPAN	7:00	45	45	8					6:56	37	32	14	6:47	40	42	7
Decible	7:23	62	49	27									6:48	45	43	25
Wheelz	7:30	52	35	0
Magnum	8:00	32	43	0
Twister	8:21	40	35	10					8:08	39	30	0
Greenwave	8:25	48	38	10					8:15	37	38	14	8:15	45	32	12
CrabCakes	8:31	36	39	0									8:49	20	31	0
ACME	8:51	30	50	0
Trucker	9:32	58	39	29	9:35	53	39	22					8:57	50	60	19
RedBanjo													5:31	57	56	33
McGuyver					5:55	54	44	19					5:55	45	54	9
1-Niner													6:06	44	46	21
WWL													6:17	40	29	26
DoubleD					6:48	60	26	16					6:20	48	28	22
AquaMan					7:30	61	50	10	6:47	63	49	26	6:34	55	41	11
Package													6:38	41	32	20
Jekyll									6:21	50	47	10	6:42	55	39	16
Deacon									6:40	62	56	36	6:43	55	48	19
PeteRyan?													7:04	35	36	4
AirBorne									7:20	54	48	17	7:20	49	50	15
BountyHunter					7:49	65	34	24					7:48	64	37	15
Java									7:40	36	44	6	7:56	31	30	3
CableGuy					8:00	59	50	13	7:19	58	48	12	7:58	55	48	12
Nirvana													9:30	22	22	2
CakeBoss									9:38	60	43	10	9:30	60	39	3
BirdCage					9:36	28	30	0	9:29	16	25	6	10:30	12	26	1
CrissCross													DNF	15	32	13
Maximus									6:24	52	41	25
One-Niner									6:11	56	51	25
Backdraft									6:18	58	52	25
Burgundy					6:02	64	60	23
Beacon									9:38	43	26	7
Aztec									9:58	40	45	10
Lugnut					8:45	55	35	12	6:35	46	37	11
Tatanka									8:00	42	42	10
CornHole					8:05	45	39	0	8:12	30	40	9
Corn Cob									7:10	55	35	15
Boeheim					7:22	40	34	17	8:16	40	30	11
Bolt									6:05	55	52	14
Pusher									7:15	42	35	22
Opie									7:43	32	43	25
AnchorMan									9:50	18	25	16
Sharknado									6:34	42	42	27
PhotoBomb									6:15	55	49	11
PK6									6:47	50	37	17
Gearz					6:58	38	40	20
CarBomb					8:23	54	52	16
Spitz					10:28	30	29	4

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There wasn’t any Running at Armory today….

2015-03-30Leave a comment

QIC: Trucker
When: 03/30/15
Pax: Trucker, Decibel, Maximus, Sen Tressel, Destiny, Crash, Change Order, Catfish, Solid State, Greenwave, Dugger, Dark Helmet
Posted In: The Armory

As I sat on my couch last night watching the Penguins outlast the Sharks in a shoot out, I as browsing Twitter and saw a post by Tatanka that he was looking for a substitute Q for the Armory. In my mind, I was already HC to Flightplan to add some miles under my feet in anticipation to the USMC Mud Run. But I felt this calling that I needed to help a Brother out since my opportunities to Q are limited due to work travels. So I quickly accepted the challenge and had to develop my weinke in less than 10 hours…..oh what should I do?? Twitter then started to blow up between Catfish and Maximus as one PAX noted that Maximus was a physical prowess and might need something bigger….

Started with a very poor disclaimer with the intention to discuss an experience I had the other night with my 2.0s (more to come on that). But never got to that since I was soo excited to Q.

COP:
20 SSH
20 IW
15 CSPAN windmills
10 merkins, hold, 5 merkins, hold

10 bombjacks in honor of Catfish
10 burpees with a KB swing in between each

Now for the fun stuff: Pair up
Round 1
Partner 1 does bi-cep curls until Partner 2 runs to/back Shutterfly cul-de-sac, Swap
Round 2 begins immediately after Partner 2 returns: Shoulder Press until partner runs to/back the opposite end of the Forest Hill parking lot, swap
Round 3 begins immediately after Partner 2 returns: Upright row until partner runs to/back the Dialysis center, swap
Round 4 begins immediately after Partner 2 returns: Bent over row until partner runs to/back the end of the funeral home driveway and to the FH dumpster, swap

LBC’s until 6 is back and then mossy to the wall with the KB
Wall sits with shoulder press 2xs
Mossy for 5 burpees with KB swing in between each
Ab Lab for last 2 minutes: Flutter kicks, hold 6″, hello dolly

We ended up running 1.82 miles (Maximus did a little extra credit – as always – so he was probably at 2 miles). So my message that I failed to communicate with at the disclaimer and in COT is that my youngest 2.0 last night was sitting on the couch with me and said, Dad, could you read me a bible verse? Not sure why it hit me hard, but probably since I’m not home every night. I was so proud and honored of this request as my older 2.0 jumped on top of me as well for the reading. To be honest, it has been a tough 2 months traveling to Raleigh 3 days a week and living there and with some house decisions that are weighing on both YHC and the M. It seems lately that I am not clicking right with the M and 2.0. So as I opened up my app to read a verse I didn’t know which one would be calling, but the one that was selected really said a lot:

Psalms 25:1-5 “In you, Lord my GOD, I put my trust. I trust in you; do not let me be put to shame, nor let my enemies triumph over me. No one who hopes in you will ever be put to shame, but shame will come on those who are treacherous without cause. Show me your ways, Lord, teach me your paths. Guide me in your truth and teach me, for you are GOD my savior, and my hope is in you all day long.”

Prayers out to Destiny for his new adventure in starting up his own company, injured and sick, safe travels for Easter, and Isotope Wife, and remembering the meaning of this weekend.

As always an honor to Q in the Fort

Trucker

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DBES Tour of Bells, Coupons, and OCR

2015-03-30Leave a comment

QIC: The Beast
When: 03/30/15
Pax: Huckelberry, One-Niner, Opie, Pebbles
Posted In: The Reservation

Pondering the eve before my first Q at the new AO, I felt it prudent to scout the location. While on tour I realized there was a great wealth of opportunity to explore around. Seeing an opportunity to take the PAX on a OCR tour through the woods, I used the time to mark out a path through the woods with flags. This meant ample planning for running through in near dark, making sure to clear out any logs that might be in the way.

COP Warmup
50 SSH
25 IW
25 MC
25 Windmills

Kettlebells
40 – 1 or 2 arm swings (Russian or American style)
20 – Goblet squats
20 plank rows (each side)
25 Russian Twists
1 other to be named kettlebell move

Coupon Time
Depart from the DBES flag pole and head out for some mosey. Down to the creekside woods. Pick up the stashed log, back up the hill and mosey down the road. 20 group shoulder presses before dropping the coupon off for later use by the upper retention pond.

OCR Time
Mosey back to the woods by the creek. Follow the white flags through the woods, stop off at the rock pile and do 25 curls each arm with a boulder. Back onto the course following the flags, across the creek, and over to the rock pile. Pick up a large rock, sprint up the hill, 25 overhead presses, sprint back down. Sprint back up the hill with the rock, 25 overhead tricep extensions. Sprint back down to the rock pile and drop things off.

Follow the flags along the retention wall, over the culvert to the retention wall low side. Climb up 6 feet to the top of the wall, hand over hand stepping down the retention wall. Sprint up the hill and circle back around to the coupon dropped earlier

Coupon Take 2
Pick up the log and return it to where we get it from. Before dropping it off, 25 group squats. Return the coupon.

Mosey back to the school entrance, OYO pull ups, one pull up on each of stone pillars, 16 in total. Land back at the flagpole for some dealer’s choice ab-o-rama.

Nake Man Moleskin
Thanks to the PAX for trusting me on the adventure through the woods. All-in-all we fared well on the adventure and had a nice mix of strength, team, and cardio.

Congrats go out to Atlas and Ringer with recent 2.0 additions.

TClap |

Yoga, Windmills, & a Buffet line?

2015-03-28Leave a comment

QIC: CSPAN
When: 03/28/15
Pax: Cable Guy, Chicken Hawk, Minute Man, Photobomb, & Senator
Posted In: Alcatraz

Disclaimer and welcome to #AlcatrazF3 and a special “shout out” to MacGyver and Senator who have set a really cool Q/PAX exchange on Saturdays to get some variety into The Fort / Tega Cay Q rotations. I always appreciate the opportunity to Q, and appreciate the forum to occasionally spout off with some of the “truth nuggets” about what F3 has done for me.

Apparently the night prior a discussion on the twitter machine about me getting “soft” and when I Q, you only get to do windmills and yoga (for those who don’t know me, YHC loathes both)

I completely changed my Weinke because Duke Power must be sponsoring the ball fields, because every light in the house was on. In addition the PAX are 5 really fit runners, so I figured the hill repeats would have been too easy for this crowd. So we jumped back into my wheel house of 100 yard sprints (always a crowd pleaser).

I attempted to bring in a couple of VQ to audition and both avoided me this week…you know who you are…I am still here and you still need to Q, just let me know where and when you are ready.

COP

SSH, IW, Squats, Windmills, couple of others to warmup…

Where are Audit, Package, and WWL? Not here…

Sprinters warmup

We began a sequence of ladders covering about 100 yards (think 7…6…5…4…3…2…1)

All running forwards with burpees ladder and counting down from 7

Sprinters sequence

All running backwards with CDD ladder and counting down from 7

Sprinters sequence (about this time Senator is still not winded, Minute Man is really really fast, Photobomb is as fast as Audit backwards, Chicken Hawk is telling stories, and Cable Guy and I are discussing #P200 stories, so I give the, “this is a race against yourself” and the chatter stops and transitions to gasps)

Another Sprinter Sequence

All running starting backwards and transitioning to forwards CDD and counting down from 7

Faster Sprinter sequence

In honor of Audit = burpee broad jump down across field

We did a few sprint/jogs to stay loose and recover

As an intermission we had a discussion about the decision to do F3 each morning. We motivate each other and hold each other accountable. #HIM #ISI #IATA #REDPILL = Here is a link to the post I mentioned: Check out’The Sedentary Life Vs. The DRP.’: http://f3nation.com/2015/03/23/the-sedentary-life-vs-the-drp/

Another final sprinter sequence using teams

Quick discussion on #NOFATPANTS and holding ourselves and our friends accountable, and the goal to surround yourself with men who are strong in faith, mind, and body.

AB Lab = Dealers Choice

We had to have almost gotten in at least 3 miles

COT

Prayer & Praise, BOM, and post fellowship

YHC had to “leave something in the tank” for Gladiator Games (I clocked an 8.34, toughest course I have done #TCLAPS to Pebbles and IL Crew for new heights in #CSAUP, and to #Gunny for encouraging me through the course with “razor sharp” BadA$$er)

Moleskin:

Always an honor to Q, here is everything in my notes:

Lots of guys traveling this week for Spring Break
4/18/15 & 4/25/15 Gastonia #Clowncar
5/2/15 1 year Anniversary of rock hill with Dredd & OBT
5/25/15 Memorial Day Murph at NAFO at 0640 read pre-blast this week
If you haven’t Q’d , step up, it is what makes F3 work
#HIM = High Impact Man
#NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1^st F on track will never get his 2^nd and 3^rd Fs online, back away from the buffet of sin, and insure your friends do the same
Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
Always make the 1^st F too hard, the 2^nd and 3^rd F will come only with deliberate leadership
Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 & @F3TheFort

CSPAN – over & out

+ I love windmills said no one ever…

TClap |

The Fort – Alcatraz Q Shuffle at WEP

2015-03-28Leave a comment

QIC: Smuggler & Decibel
When: 03/28/15
Pax: Cornhole, MP, Crabcakes, Magnum (respect), Red Banjo, Acme, Change Order, FNG Jorge Hernandez - "Juan Valdez", Green Wave, Hipper, Jekyll, McGruff, Package, Rooney, Spiderman, Old Bay
Posted In: The Fort

18 Men including 1 FNG chose to share the gloom at The Fort (WEP) on this cool spring morning for another installment of the Q-Exchange Series, hosted by YHC and Decibel. Lots of mumblechatter about temperatures this morning, Red Banjo’s hoodie accessories, and the # of PAX paroled from Alcatraz this morning for an 0700 Post at WEP.

The Thang:

Following a not-so-subtle identification of our FNG, and a quick disclaimer, we began the morning with a quarter lap of WEP stopping off for a center stage COP (as the late arriving PAX continued to roll in).

40 SSH
20 IW
10 Slow Windmills
25 Mountain Climbers

All assembled, we set out for three loops of the park with pain stations at the four corners.

1st Corner – 20 Burpees
2nd Corner – Jog down the big hill and Bunny-Hop back up
3rd Corner – 20 Bomb Jacks
4th Corner – 40 Lunges (20 each leg to keep it simple)

Some discussion after the first loop from some of the PAX that either didn’t hear, or didn’t want to hear that we were doing this three times. All pressed on.

Had to cut the last loop short (skipped lunges) due to time, and YHC handed off to Decibel.

Quick Plank-o-rama

Mosey to parking lot circle for 4 minutes of Sally – This was VERY popular.

Break into group #1 and #2
Group #1
Run backwards stairway to heaven starting at 2 burpees at the 1st light pole and adding two burpees at each pole, ending at 12.
Group #2 Run down parking lot path to the T and do 20 monkey humpers
Run back and do 20 CDD
Switch

Mosey to playground
20 dips/15 pull ups
Rinse and Repeat

Ab Lab
Hanging Knee ups x20
Freddy Mercury x25
Hanging Knee ups x20
X’s/O’s x15
Hanging Knee ups x15
Alternating heel touch x20

Mosey to COT
As always, it is an honor to lead this group of men.

Announcements:

Mud Run reminder April 11, “if you’re man enough” according to Change Order.
F3 Golf Tournament – Old Sycamore – 4/30 – get in touch with Package if interested.
Gladiator Games (after this), Sorry Jekyll, no takers.

Praise / Prayers.

Thankful for those overcoming challenges with health and employment.
Thankful for F3 – a brotherhood you can count on regardless of where you travel. Shout out to F3 Augusta.
Prayers for those battling illness. We lift them up for comfort, healing, and grace.

TClap |

Rain Dance

2015-03-27Leave a comment

QIC: WWL
When: 03/27/15
Pax: Flipper, Gears, Gecko, Photobomb, Cableguy, Grand-strand, Royal
Posted In: The Swamp

8 pax, took the RedPill and posted to the Swamp despite a rainy forecast, evidently the rain dance didn’t work….

The Thang:

Warm up lap around complex, end Home Depot.

Dynamic warmup: karaoke, side shuffle, high knees, butt kicks, toy solders, power skips

Mosey

COP- SSH, IW, squat, merkin, squat merkin, wind mill, mountain climber, Parker Peter, Peter Parker

Mosey

Crab Cake ruby sprints- pax performs one exercise on Q’s cadence until he yells SPRINT, pax get up and spring 40 yards to other side of parking lot.

Rinse and repeat with LBCs, flutter kicks, Russian twists, merkins, freddy merkery, others

Mosey

Tree line behind Target- lunge to each tree, 5 alligator merkins, frog jump to next tree, repeat until end of building.

Mosey to HD parking lot

SSH

Jack Webb (1 merkin to 4 shoulder press)

Maraccan Night Club aka the man maker

Mosey

Ab lab dealer choice throughout the pax

COT

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Modified “Moderate” Murph

2015-03-27Leave a comment

QIC: Longshanks
When: 03/27/15
Pax: Dark Helmet, Zima, Destiny, Cspan, Catfish, Hasslehoff, Spitz, Geppeto, Gridlock, Trucker, Package, Mcgruff, Cheddar, Old Bay, Longshanks
Posted In: Slow Burn

YHC posted on the twittermachine that we would be doing a modified “moderate” version of the famous (infamous) Murph workout. Real question is; Is there such a thing as a “moderate” Murph workout. Guess we will find out. Possible answer at the end. Also, the term “moderate” has different meanings to different people. What may be moderate for one person may be hard, easy, or impossible to another.

The Thang

Mosey from CFA down to the parking lot in front of Empire Pizza (notice Pizza theme from last 2 days as we were next to Little Caesers on Thursday). Give PAX the disclaimer, then:

SSH x 20 IC, IW x 20, Windmills x 15. Mosey over to the railing. Explain today’s modified Murph. In a regular Murph you run a mile, then 100 pullups, 200 pushups, 300 squats, then run another mile (2 miles total). Modified today to do with a partner, but since 2 people are doing it, the amounts are double, 200 modified pullups, 400 pushups, 600 squats. Partner A works on the exercise, while Partner B runs to the lightpole and back. Once B returns, B picks up the exercise, A runs to the lightpole. Rinse and repeat over and over until goals are met. PAX allowed to modify as needed to complete all 200, 400, 600. Once done with 600 squats, PAX did LBC’s or ran. PAX choice. Once 6 is in, mosey back to Empire Pizza for some abs and words of inspiration. Zima notes that we ran 2.02 miles making YHC look like even more of a genius. What was not genius was picking the guy that had shoulder surgery as your partner. Great work anyways Package. This guys a Beast.

Flutter kick X 10, Rosalitas X 10, Dying cockroach X 10. Someone makes note of Luke 6:28. Got home and looked it up. Here is what it says: Bless those who curse you, pray for those who abuse you. Makes sense now. Can already feel the prayers.

Circle up for words of inspiration – Many times in life we show up for something with expectations that it may be easy or moderate, but then someones else’s expectations or plans make it more difficult than we thought it would be. There are many option in these scenarios, but the 2 most common are quit/leave/go find something easier or suck it up and do it. All 15 PAX today chose to suck it up and do it. Usually in this scenario there is a lot of grumbling and complaining at first. About halfway, people are exhausted and ready to quit, but usually less complaining, and by the time you complete the task there is a sense of achievement. Great job by all 15 today pushing through and achieving.

Jailbreak to COT/BOM – CSPAN tries again to beat YHC to the Virtual Shovel Flag. Once again he fails. When will he learn. 2.19 miles total (thanks Zima)

Announcements – Gladiator games 3/28, Races 4/11 and 4/12, 4/18 and 4/25 (gastonia?), 5/2 Dredd at Rock Hill for 1 year anniversary, F3 Golf outing, check email

Prayers – Pappy for loss of father-in-law, Flattire and his M as she goes through Breast Cancer treatments, Safe travels over spring break, injured PAX. Praise the return of Boehiem tomorrow at Rock Hill.

Moleskin

As always, I’m honored to get to lead this outstanding group of gentlemen. Seeing you push through todays workout was inspiring. Lots of groaning and grumbling, but not a single ounce of quit. It’s what makes us better men, fathers, husbands, and leaders. You haven’t failed at anything until you quit. To answer my question above: Is there such a thing as a moderate Murph? I think the answer is no. It may exist somewhere, but it doesn’t exist in F3. The reason you show up is because you want to get pushed. You want to get better. If you didn’t, you would head out to your sadclown workout by yourself and do it halfway, claiming something is better than nothing. I did this for years. Because of the DRP I’m in the best shape of my life and I also notice the improvements the rest of the PAX are making too. Keep pushing each other to get better and use that EH to get someone involved or back out. Iron sharpens Iron!! See you in the gloom. And still proud to be Dark Helmet’s Hero. Original American Bad A…..

TClap |

Release of the Mustangs

2015-03-26Leave a comment

QIC: Decibel
When: 03/26/15
Pax: Spitz, Minuteman, Lugnut, Trucker, MacGyver, Gears, Geico, Wheels, McGruff, Gridlock, Pappy, Anchorman, Chick Hawk, Cake Boss, Iron Horse
Posted In: The Ranch

16 Mustangs embarked on a wild journey around the Ranch.

Mosey around the campus

Circle up

Windmill x20

Merkinsx20

Cherry Pickers x20

Mosey to back lot

IWx20

Mountain Climbers x20

Mosey to Playground

Swing Derkinsx20

Pull-upx15

Dipsx20

Rinse and Repeat

Hanging Knee Lifts x20

Swing Knee Ups x20

X’s and O’s x15

Rinse and Repeat

Mosey to parking lot

Partner up

Alternating partner running and exercise

lap/CDD

lap/squat

lap/Merkins

lap/Alternating Lunge

Mosey to wall

#1 wall sit #2run to main road and back (200 yards)/switch

#1 balls to the wall/#2 run to light pole (100 yards)/switch

Mosey to COT

Great work to all the Clydesdales and Mustangs. Plenty of work for both.

TClap |

The Dark Side of The Schwartz…

2015-03-26Leave a comment

QIC: Dark Helmet
When: 03/25/15
Pax: CSPAN, Photobomb, Chaser, ChickenHawk, Bolt, MacGyver, Double D, Pusher, Beacon, Package, Santini, Tatanka, Zima, Gears, Cerrano, Huckleberry
Posted In: Ring of Fire, The Fort

As men began to filter in to the lot at The Coop, they soon realized that even the parking lot lights had given in to the Dark Side, and therefore their normal amber glow was not present…

In other words… It was freaking dark. Really dark. Unsettlingly dark…

Like moths to a flame, we moseyed to the only source of light anywhere nearby (yes, even the street lights on AO Jones weren’t on), the traffic light in front of the High School. There we circled up and YHC read the following quote: “No one – not rock stars, not professional athletes, not software billionaires, and not even geniuses – ever makes it alone.” – Malcolm Gladwell
Today was going to be a fair amount of partner work to remind us that we can’t make it alone. With that, we began The Thang:

COP (Since it was the 25th of the month, everything had a 25 count, in cadence):
1. SSH x 25
2. Mountain Climbers x 25
3. Windmill x 25
4. Squat x 25
5. Plank Jack x 25

Indian Run up the winding driveway of the school until we go to the top (not quite a 1/4 mile).

Walk to the band practice field and partner up (size matters).

Wheelbarrow Merkin Madness:
– Partner 1 wheelbarrows to 50 yard line, but every 10 yards adds a Derkin to his travel while Partner 2 holds his legs (1 at the 10, 2 at the 20, etc)
– At the 50 YL, partners switch and head the rest of the way down the field in same fashion
– Once you get to the end, run the 100 yards back to the start

Partner Sit-Ups – Both partners lock legs and sit up together to 25 count

Wheelbarrow Squat Stupidity:
– Much like before, Partner 1 wheelbarrows to 50 YL, but this time every 10 yards Partner 2 adds a squat to his travel (while holding Partner 1’s legs)
– Once again, switch at 50 YL, finish the field and run back

Booyah! Merkins x 15
– Look it up…

Partner Carry to 50 YL, switch and come back to start

Mosey to roundabout and circle up for Johnny Cash/Ring of Fire:
1st round: Everyone planks while, in turn, each Pax does 5 CDDs (e.g. one guy does 5, then it goes to the next PAX, all the while everyone is holding their plank)
2nd round: Everyone on their 6 and hold legs at 6 inches while, in turn, each Pax does 5 Burpees around the circle (on this one we started 2 lines going opposite directions for each exercise so we wouldn’t be there all day)
3rd round: Everyone elbow planks while each Pax, in turn, does 5 Makhtar N’Diayes
4th round: Everyone back to regular plank while each, in turn, does 5 Merkins

Mosey back to the cars for a little Mary…
LBCs x 20
Hello Dolly x 20

About halfway through our HDs, one Pax was getting a little mouthy, so we sped up the Dollies to Ludicrous Speed, then added 10 Burpees OYO to calm the chatter. Someone sarcastically said, “I was hoping for Bombjacks“, so he got his wish x 15. No more takers? Ok, then let’s COT…

So, we then ended our thoughts where we started them. This workout was to remind us that we are NEVER alone. The lie the world tells us is that we are in this on our own, and that no one is here to help us. BUT, we have our M’s, our fellow F3 Pax, our church (if we are inclined that way) and if no one else we have The Sky Q to help us, comfort us, and lift us through what we face on our journey to becoming High Impact Men. We cannot, and should not, try to do it alone. We are better together.

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