The Fort 2015 #MemorialDayMurph

2015-05-28Leave a comment

QIC: CSPAN
When: 05/25/15
Pax: All-Star, Aqua Man, Assassin, Audit, Back Draft, Barry Manilow, Beast, Bounty Hunter, Burgandy, Cake Boss, Catfish, Chaser, Convoy, Corruption, Dark Helmet, Duggar, General, Geppetto, Google Maps, Gunny, Howitzer, Jeckle, Maximus, Old Bay, Opie, Padre, Pebbles, Peg Leg (FNG), Pepperoni, Rebel, Ringer, Rooney, Sharknado, Slinger (FNG), Soluki, Spitz, Stang, Sump Pump (FNG), & Trucker
Posted In: Flight Plan, The Armory, The Snake Pit

Perfect weather bright blue skies at NAFOHS

Most men attended their normal Monday F3 AO and than #doubled at #Murph

3 hard chargers ran their a “hilly” 6 to the #Murph = Jekyll, Maximus, & Rooney #REDPILL

NAFO gate keeper arrived to let us in…#NAMECHANGE

High quality disclaimer, witnessed by Legal Department…#RealChaser

Warm-ups in cadence = old and slow = #chiropractorsarecrazy

Moment of silence and quick discussion on #HIM and #Murph trying to prepare his men for battle, & BOM…and impact #HIM has on his men

Murph = 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, & run 1 mile = as fast as you can for time

Winner with Weigh Vest = Ringer
Winner with #RESPECT = Gunny
Winner with raw speed = Burgundy

Notables:

Google Maps first mile was #impressive

Pebbles ability to talk smack throughout = #reallyimpressive

Effort by each and every man to challenge himself = #priceless

Naked Man:

3 extremely fit FNGs = welcome brothers

2^nd BOM was awesome with men calling out who they want to remember #T-Claps to Howitzer #HIM

Appreciate your enthusiasm

I love how patriotic The Fort is, around here “we understand the cost of freedom”

AYE!

CSPAN

TClap |

Taking a Train to Dirt, Sweat, and Pain

2015-05-27Leave a comment

QIC: Old Bay
When: 05/27/15
Pax: Kevlar, Google Maps, Elmer, Gunny, Chicken Hawk, Cerano, Axl, Huckleberry, Snare (FNG), MacGyver, Solid State, Pebbles, FunHouse, Sasquatch, Aquaman, Assassin, Spitz, Cornhole, C3PO, Rebel, Crash, Corruption, Warcraft, Old Bay
Posted In: Ring of Fire

A strong showing at The Coop was the result of 24 PAX showing they weren’t afraid of wet grounds from the mild storms that rolled through last night. Today we welcomed FNG “Snare” with a variety of exercises, including some that hit muscles YHC is still nursing from the Memorial Day Murph. By the end of the workout we covered about 2 miles. Check the map and see if you can find in the “Elevation” window where we did the Jacobs Ladder. (workout map)

The Thang:

Run to top of hill heading down to Sugar Creek Elementary for warmup:

SSH x30 (IC) => High Knee in formation about 20 yards
Imperial Walkers with high leg clicks (IC) x20 => High Knee back 20 yards back to starting COP location
Dry Docks x20 (IC) => Butt Kickers out 20 yards again
Toy Soldiers x20 (IC) => Butt Kickers back again
LBCs x20

Mosey to (shrinking) pile of rocks. Partner up (size no matter) and each team grabs a rock.

“Catch me if you can” to AO Jones, then back all the way down the hill to Sugar Creek Elem, then back to pile of rocks. Partner 1 runs with the rock while partner 2 does 5 burpees, then chases him down. Once caught, partner 1 hands over the rock and does 5 burpees while partner 2 continues the run. Rinse and repeat until run is complete.

Once done, partner 1 does tricep extensions with rock (10) while partner 2 does squats. Flapjack, then rinse and repeat.

Mosey up to soccer field for “under-over railroad tracks”. I had planed on doing this on the soccer field, but didn’t anticipate the sprinklers to be running (perhaps a mid-summer exercise?). We found a long grassy stretch outside the field that suited pretty well (still wet). Pax plank in a line with space between. Person at end of line alternates hopping over and crawling under paxs until he reaches front of line, then he planks. Next pax follows until all pax have completed one rotation. There was definitely mumblechatter about how this looked better on paper. I tend to agree, but only because there were 24 pax. This exercises would probably be a little better with 15-18 pax (or less with multiple rotations).

Mosey around side of soccer field for Jacobs Ladder that started with 1 bomb jack at the top, and 7 squats at the bottom.

Mosey to the pull-up bars behind the JROTC building. Partners switched off working toward a total of 60 pull-ups. Other partner did merkins when not doing pull-ups.

6 Minutes of Mary

LBC x20 (IC)
LBC x10 (IC) – knees rotated left
LBC x10 (IC) – knees rotated right
Slow flutters x10 (IC)
Hello Dolly x10 (IC)
Rosalita x10 (IC)
Russian Twist x10 (IC)

COT

The Coop is a great AO with lots to offer. It always has me rethinking my schedule of Wednesdays as my “day off” whenever I post there. Much thanks to Chicken Hawk for allowing me to Q, and for the very encouraging and hard working pax that posted this morning. Aquaman mentioned in COT that it is his one year anniversary of F3 – very awesome. His sentiment of now feeling an unsuppressible “need for” posting is a great thing, and something we all desire for with good things in our lives: healthy eating, exercise, fellowship, and a quality relationship with God. How are you EH’ing others into s lifestyle where they feel an unsupressible “need for” these good things in their lives? How are working on those things for yourself?

Our one spoken prayer request was for Gentry and Hadley Eddings who are going through a tragedy that most of us can’t even begin to wrap our head around. Pray that they will feel God’s presence, comfort, and love, directly and through us as support friends and members of the community. To see the story on WCNC, click here.

TClap |

Fat Amy

2015-05-27Leave a comment

QIC: Chaser
When: 05/27/15
Pax: Bounty Hunter, Airborne, Ringer, Opie, Sharknado, General, and Destiny
Posted In: Uncategorized

8 men arrived in the gloom, grabbed their sacks and got after it starting at 5:10 this morning. Many still sore from the Murph but none shying away from the beatdown to come. YHC had second thoughts about Qing so soon after the Murph and my body was screaming at me but there’s nothing like a little hard work with your brothers to forget the pain and focus on getting better. How many of us would have really been out there these last couple of days after the Murph without the accountability that F3 brings?

Warm-up – Mosey to parking spots by the tennis courts, 20 SSH, 20 Seal Jacks, 10 WM, 10 IW, 10 Merkins, Plank Series, Mosey to the half tennis court thingie.

The Thang (All with sandbag)

20 Squats
20 Lunges
20 Squats to overhead presses
10 Shoulder to shoulder
People’s Chair- stack the bags up and pass them down one by one to the end, rinse, repeat (it was at this point that we discovered that General’s bag probably contains the body of a not-so-small child)
Mosey to the baseball field – with a couple extra laps up and down the stairs

It was at this point that we partnered up and YHC spoke about even while we are doing different things throughout the day, different jobs, different workouts, different home lives, we are still all together in this and we will always have our F3 brothers alongside us. The next sets had each partner doing a different exercise but in time with the other partner to highlight that “separate but together” attitude. We all make each other better.

Partner #1 Burpees, Partner #2 double sandbag squats (10 then flapjack)
Partner #1 Merkin with sandbag on your back, Partner #2 Sandbag pull-thru Merkins (10 then flapjack)
Partner #1 Double sandbag carry approx. 40 yards and back x 2, Partner #2 LBCs
Partners sit back to back and pass the sandbag around (20 times)

Mosey to the fence

Forward toss to the infield (approx. 60 yards)
Backwards toss back to the fence
20 Lift to shoulder and slam
20 Side to side lunge slam

4 laps up and down the stairs (single, double, single, double) then back to the field

Side to side slam on knees (20)
10 Turkish get ups with sandbag
20 Squats
10 squat presses
2 more laps on the stairs (single, double)

COT

Great turnout and good mumble chatter. At some point during the workout, mumble chatter turned to topics that led to the workout being coined “Fat Amy” – ask Opie or Bounty Hunter…

Announcements included, Asheville Leap this weekend, Winnsboro on 6/13, Spartan races, Mud Run and the children’s attention home. Destiny had a wonderful experience there over the weekend and spoke about how much it really means to those kids. Get out there and spread the love – contact Chicken Hawk or look to the news letter for more details. Prayers for the CAH and Sharknado’s M….will that baby ever come?? Always an honor to lead and be a part of this amazing group of men.

TClap |

12 Not So Angry Men

2015-05-26Leave a comment

QIC: Spider-Man
When: 05/26/15
Pax: Axl, Cake Boss, McGruff, Chicken Hawk, Sasquatch, Lugnut, Decibal, Change Order, Cheddah, Dark Helmet, Cerrano
Posted In: The Ballroom

Had a great group this morning at The Ballroom! Perfect size for what was planned.

Started out with a mosey across the parking lot away from the Hardees to the road that leads to the warehouses. From there we turned left to get to Gold Hill Rd and headed toward the Hardees. We took a slight detour through the Hardees parking lot to pick Cake Boss and ran across the street where we circled up for COP.

SSH x25
Imperial Walkers x20
Windmill x15
Mountain Climbers x15
Merkins x10

Mosey down the hill to the pot of gold in the form of coupons. Everyone grabbed a coupon and we split into two groups. One group ran to the top of the hill (stop sign) with the coupon while the other group completed the round’s exercise. Then switch so everyone shares in the fun.

Round 1 = Squat Press – Running group running normal with coupon
Round 2 = Coupon swings (holding coupon between legs, swing it back and then up to shoulder height. Heavy emphasis on controlling the weight and not swinging it.) – Running group running normal with coupon
Round 3 = Tricep Extensions – Running group running backwards
Round 4 = Bend Over Rows – Running group running normal with coupon
Round 5 = Cinderblock Tower of Merkins (right arm on block for 2 Merkins, then both hands on block for 2 Merkins (kind of like a diamond merkin), then left arm on block for 2 Merkins) – Running group running backwards

Return the coupons to their place of rest so they are there for another day of fun. Bear crawl up the hill to the second stair case then mosey to the building with the barking guard dog. Took a seat in the Peoples Chair for 90 seconds. Balls to the wall until we heard a few drop. Rinse and repeat.

Mosey back across the street which was a little more like Frogger than it was 35 minutes earlier and returned to the cars because it is so much fun to workout right in front of Anytime Fitness. Bear crawl half way across the parking lot and crab walk the rest. Was going to rinse and repeat but was talked into Mary by some very convincing PAX.

Mary:

LBC
Protractor
Boats and Canoes
Hello Dolly
3 or 4 others that I can’t remember

Announcements:

Black Diamond Thursday 5:15 at NaFo
Nun-Run and workout with Twister before hand starting at 7:00am Saturday
Varsity will be born on Friday – Promised to be the NOT slow burn. Dark Helmet promises
Next Friday will be the Heisman at Fort Mill High School. Bring your kettle bell

Prayer Requests:

Prayers for Gentry and Hadley Eddings and their family as they learn to cope with the impossible. May they take comfort in knowing that Dobbs and Reed are in Jesus’ arms!
Prayers for Change Order’s parents as they work to relocate to Fort Mill
Prayers for Chicken Hawk’s Step Father that he can figure out what the symptoms he is experiencing are telling him and get the treatment he needs

It is always an honor to lead such a great group of men. Thank you for continuing to provide me the opportunity, especially Change Order for thinking of me as an option the day before (sincerely appreciate it)!!!

TClap |

Operation Eagle’s Nest

2015-05-26Leave a comment

QIC: Bogey
When: 05/26/15
Pax: Apache, Transplant, Catfish, Swamp-Fox, Popeye, Burgundy
Posted In: Uncategorized

Today we trained for perfection and chased excellence as we toured the Eagle’s nest.

COT – SSH – Merkins

Mosey to front of campus to the steps for Jacobs ladder. 1 burpie at the bottom, bunny hop to the top, rinse and repeat 5X

Mosey to Fountain for COP, All Pax in the Plank for some good ole modified duck duck goose, 1st pax does 10 merkins and 10 squats then runs around the entire fountain and tags the next pax, continue until all pax have gone. About 3min in the plank total.

Mosey to the field, alligator crawl to the side walk, about 30yrds, LBCs, 6 inches for 10 count from each PAX

Mosey to the concrete benches in front of the steps. 20 dips then bear crawl to the top of the steps, 10 merkins at the top

Mosey to the amphitheater and bear crawl to the bottom, LBCs

Mosey over to the crazy steep hill with wall at the top. 5 burpies at the bottom then climb to the top and wall sit until last Pax have made it up. Rinse and repeat all the way down to 1 burpie.

Balls to the wall for a CATFISH slow 10 count.

Mosey around campus for a tour of the back lots and walkways.

Short 50yrd sprint, lounge walk, Short 50yrd sprint. Rinse and repeat 3x

COT

TClap |

Weinke-less hodgepodge of misery

2015-05-26Leave a comment

QIC: Anchorman
When: 05/25/2015
Pax: C-span, Double D, Macgyver, Tatanka, Gunny, Repeat, Dugger (now Socrates), Boeheim, Magnum, Blackjack
Posted In: Block Party

The name above is a bit misleading bc I had pain on the brain and knew where we were going, but Tatanka dubbed it that on the Twitter machine, so it’s sticking.

With all the discussion of how good everyone’s arms felt after yesterday’s Murph, I decided testing them was in order.

Here’s the Thang:

Mosey around the park to warmup

10 cspan windmills

10 peter parkers

15 mnc with arm lifts then 15 more mnc

10 parker peters

15 IW

Planking fun

Mosey to parking lot by Springs building for bear crawls and derkins on the curb. Start at 13 merkins, bc across parking lot, do 12 derkins, bc back across for 11 derkins, etc. Crowd favorite.

Mosey to the wall for some sittin’. Very relaxing. Sweet tea not provided. Slight mumblechatter, but I mentioned to Pax that if we’re going to get up this early, we might as well get our workout on. Aye!

Ring of fire – group planks in circle while one Pax did 20 SSH, then run a loop around group. Mumblechatter is over at this point. After everyone went, back to the wall for some more relaxing sitting.

Circle up on 6’s for ab work. Because, swimsuit season.

Back to ring of fire with flutter kicks.

Mosey back to park for Jack Webbs. 1-4 ratio

Sprint across grass to trees. Lunge walk to playground, lunge walk back to path and then a nice slow mosey in for COT.

Thanks for the opportunity to lead. It’s always an honor.

YHC,

Anchorman

TClap |

Bodies in Motion

2015-05-25

QIC: Stang, Solid State
When: 05/25/15
Pax: Crash, Transplant, Dark Helmet, Change Order, Catfish, Assassin, Howitzer, Trucker, Sharpshooter, Jerry Lewis, CSPAN, Stang, YHC FNG: Pickles
Posted In: The Armory, The Fort

The Stang Thang:

Stang with a VQ warm up:

Winding indian run around the parking lot, (pick up CSPAN along the way).

Back to the circle

SSH x35
Slow merkins x10
Two-point windmills x15
Slow diamond merkins x10
10 burpees OYO

Hand off to Solid State

Grab your kettle bell, let’s roll…

Mosey to the far corner of the parking lot, line up…

Ladder time
Run to the top of the parking lot, (don’t forget your kettlebell)
10 goblet squats at the top, back down to the bottom (don’t forget your kettlebell)
1 curl each arm, back to the top of the parking lot (don’t forget your kettlebell)
9 goblet squats… two curls each arm. you get the picture… down to 1 and 10.

Parking lot lap for recovery.

Stop at the next ladder…

Haul the KB to the top of the parking lot, 7 kettlebell burpees,
Down to the bottom of the parking lot 1 merkin,
Back up the parking lot., 6 kettlebell burpees… repeat down to one.

Fortunately, time ran out… back to the circle.

Peter Pointers (thanks Assassin), then Change Order protractors.

COT:
Great leap to Winnsboro last Saturday
Leap to Asheville next Saturday
F3 Dads throughout June – (Anyone know what time this begins? Let’s get this announcement out…)
Lots of new AOs, Colleseum tomorrow, Tega Cay Elementary this Thursday, Varsity on Friday, post at these new sites.

Prayers
Memorial day, much respect to those who served and gave all.
Respect to Tatanka’s family dealing with a recent loss.
Veterans park Memorial service in FM this morning @ 10
Prayers and support for the Forest Hill mission group (10 brothers, 10 days in September)

Thank you to Sharpshooter for taking us out with remembrance of our veterans.

Moleskin
Sometimes we just have work to do, plain, simple, (unimaginative) work. This is how I would describe ladders today. As we dug in, there was very little mumblechatter. Further into the grind, it was humbling to hear words rise out of the pax. The words spoken were those of support, brother to brother. Aye!

On this fine day, all honors and respect to those who have gone before us.

TClap |

Q3 for F3? QQQ? Triple Claps and Triple Q?

2015-05-24Leave a comment

QIC: Cerrano/Dark Helmet/Cornhole
When: 05/22/15
Pax: Photobomb, Lugnut (RESPECT), Royale, Tater (RESPECT), Axl, Gekko, Gears, Spitz, Double D, Chicken Wing
Posted In: The Swamp

Call it what you want to, it’s what happened…

The call went out late on Thursday evening that WWL would need a replacement Q for the next AM, so two men stepped up to help, and a third got volun-told… Cornhole jumped in as did YHC, but I didn’t notice that CH was in, and knowing I wouldn’t want to ImpromptQ alone, I took the liberty of volunteering Cerrano to help warm things up… Side note: I texted Cerrano and told him of my evil doings, and then asked him if I should bring coupons to the party, which got an enthusiastic, “yes”… So if you hated it, blame him… 🙂

I didn’t plan anything ahead. Partly because there was no time, but partly because I wanted to test and see if I could go Weinke-less for this one… Therefore, I do not remember all that happened. Suffice it to say, we did our best to make it difficult.

The THANG:
With the disclaimer disclaimed we fast-moseyed (even thought he said slow) to circle up for a brief but effective warm up.

SSH, IW, Merkins, squats – all the usual suspects for our COP… led by the man himself Cerrano.

After the men were warm, he handed it off to YHC, and we took another short mosey over to the steps and talked a minute about how each of us is on the same team in this life, so we ought to encourage one another, and also that this life is not about comparing ourselves to the next guy. It’s us against us to improve ourselves and then allow Grace to make up the rest… Then, we ran stairs.

– 2 rounds of 3 laps up and down the flights of steps as fast as we could go.

Mosey over to the fountain area and grab a cinderblock:

I think it was 10 cinderblock burpees, and then 20 each of curls, overhead presses, tricep extensions, then take a lap

Then it was upright rows, step ups, merkins on the block, dips with the block in your lap and other stupid stuff, take another lap

Then we moseyed with our blocks to wall sit and hold them over our heads for a little while… twice…

All in all, it was really dumb…

Then YHC handed it off to Cornhole, who moseyed us back to the Shovel Flag for a few minutes of Mary, which included: Some Freddies, some Dollies and I think some LBCs…

Good work by all, and it was good to be in The Gloom at The Swamp. It’s a great AO, so if you haven’t been, get over there sometime.

Moleskin:
Nothing overly remarkable happened during the workout, but I did love that Royale said he hated it, and then thanked me for it. Also notable is that I saw Gekko and his M at a piano recital for our 2.0s the next day, and got to see the cut on his leg (that apparently his wife asked him about, to which he replied that some idiot brought cinderblocks to the workout).

So… it was interesting to try and come up with a workout on on the fly. I don’t know that I will do it often, but it was a new thing to challenge myself with. And to me, that’s been one of the great things about F3 and the PAX. It’s a place to push beyond comfort zones, and reach outside yourself in the relative safety of your brothers. I know that many, many PAX could tell the same/similar story, but this has changed me for the better. I think I was pretty good before, but this has made me tougher… stronger… mentally, physically, and spiritually. I feel like I am more able than I was a year ago. I wish I had known about it and started sooner, though I wasn’t probably as ready then… That said, get out there and start EHing guys. Free them from their Sad Clown lives. Give them what has made you better.

Helmet out…

TClap |

Get Friendly With Your Jugs…Of Water

2015-05-23Leave a comment

QIC: Maximus & Aquaman
When: 05/23/15
Pax: Long Shanks, Lil' E, McGyver, Audit, Red Banjo, DD, Santini, Barry Manilow, Hasselhoff, Transplant, Oprah, Magnum, Crosscheck, Trucker, High Life, Rooney, Mainframe, Green Wave, Hipper, Stang, Dog Pound, Wheels, Jerry Lewis
Posted In: Block Party, The Fort

As part of our Fort Mill / Tega Cay Q-Swap, it was time for Aquaman and YHC to make the trek across the Highway over to WEP for the Saturday Block Party with The Fort PAX. 23 men joined us this cool morning for what would turn into some wall climbing, running, hill crawling and jug-grabbing. Wait, read the second half of the BB, I’m talking about water jugs.

After the disclaimer and Maximus on Q we jogged the long route just to end up back in the adjacent parking lot. Circle up for the warm up.

SSH x 50
CDD x 20
Mountain climbers x 15
SSH x 25

Count off into the 1’s and 2’s.
1’s do muscle ups on the wall until the 2’s return from their lap around the lot and 5 merkins
Flapjack and REPEAT

At this point I felt I owed it to the PAX to share with them a question I’ve been marinating on since Thursday night. I had the opportunity to listen to our own Santini address a group in Uptown about God in your career. He asked the question, “Do you find your value in success or significance? What are you striving for?” This had nothing to do with our workout but it has everything to do with us as men and our role in society. That said, we then mosey to the playground.

1’s do Pull-Ups while 2’s run lap around the playground. Flapjack & REPEAT.
Last but certainly far from the least, we moseyed to the hill, yeah, you know the one.
Facing to the left, we did sideways walking merkins up the hill x 10. Then spin 90 degrees and reverse bear crawl up the hill for another 10 yards. Jog back down.
Facing the right, we did the same thing x 10 and reverse bear crawled 10yds up the hill.

Hand off to Aquaman:
Mosey to his car and grab 1 of the 6 lovely 5 gallon water jugs. PAX helping PAX jog the path to the base of the hill we’d soon conquer while carrying the jugs.

Split into 6 lines. First man of each line will run the jug to the top of the hill but be sure to utilize the required grip on the jugs; mind your hands. Drop the jug at the top, then hoof it back down to the back of your line. The rest of the line will do squats while waiting. Once #1 comes back down, #2 goes up to retrieve the jug and carry back down and repeat this until the line is finished.

Once squat sequence is complete, do it again but this time doing lunges then calf raises.
Next set was for the lead man to sprint up/down the hill while #2 does shoulder shrugs with the jugs while the rest do merkins. Finish running and go to the back of the line and everyone cycles through.

Full-PAX jog back to the launch site trading off the jugs the whole way.
AB-LAB:
With your partner, lay on your back with your heads touching and interlock your arms. Raise your legs till your feet kick each other then back down. Lost count after I blacked out.
In the same position, doing the Protractor while Aquaman calls out the angle.
Flip it around on your elbows and six facing your partner. Doing circles with your feet.

I’d Q Block Party any day, our honor.

Announcements:
Murph on Monday following your normal AO. CAH ongoing. Several new AO’s starting…check the email and schedule.

Prayers:
Weddings and the start of new relationships. Flat Tire and family. Trucker’s house closings and transition. Keep your mind on the decision to follow success or significance. Be safe this Memorial Day weekend. Be sure to honor and remember those who gave it all for us to defend this wonderful homeland of ours and for what we hold dear. Prayers for our own Jerry Lewis heading out to serve and join our forces; we all want that brother fighting for us, I promise you. Marriages. Colombia Mission team…pray for the PAX going. Link to learn more and donate can be found here https://app.managedmissions.com/PaypalPayflowDonation/Donate/andrewblock2

AYE!

TClap |

An hour is not enough…

2015-05-23Leave a comment

Posted In: Uncategorized

Seven men decided to forego the long weekend fartsack and start out by punching the saturday gloom square in the face.

The Problem:

Lite mosey around The Rez with a sprinkling of high knees, forward skips, backward run, and side straddles (left and right). Circle up..SSH, merkins, imperial walkers. Mosey to the otherside of the Rez.

Box jumps x20, sprint 30yds, air squats x20 – four cycles. Ab work waiting on the six. Everest was looking strong keeping up with the local Rez horses (Ringer, Beast, BH, and Atlas)

Mosey to playground

split into two groups..group one boots to bar pull ups x 10, lap, repeat x15. Group two , Get Ups x10, lap, repeat x15. Flapjack. Abs waiting on six.

Mosey back to the front of the Rez..Coupons (70 lb SB and log) were awaiting..pax one grab SB and throw over 5′ wall, same with log, up and over, repeat..thats one….x4….rest of the pax are working Dealers Choice…got ugly, real quick.

mosey some more, pick up Pain and Gain, the local Rez logs….head to wall for some Peoples Chair…holding logs out front, overhead, …six inches lower..arms extended holding logs.

mosey to the local hill, the plan…bear crawl up, at the top 10 hand release merkins, mosey down….4 cycles.

Jail break to the COT.

Moleskin:

Welcome to FNG Derrick (Everest). Great intro to F3, you held your own, F3 expects great things from you..nice work. The local Rez horses ran hard and seemed unfazed by the workout. Indian Land gets it. Nice work men!

Always a pleasure, God bless our men and women who sacrifice so much so we can live in this great country of ours.

S/F

Gunny

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