Fast and Risky Business

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WARMUP: A few exercises to ensure some losses bodies before fast running
THE THANG: Fast 5k training plus some dice games

Mosey to light at Cleburne and White Street

Run for time (don’t mosey or yogg) the loop around FM Town Hall in the roads, which is a .6 min or 1k loop.

Mosey to pkg lot between Town Hall and WEP

Pax turns rolling dice to determine exercise and # of reps. Exercises include:

Hand release merkins
Monkey humpers
Shoulder Taps
Parker Peters
Sumo squats
Burpees

After all pax take turn, run lap around the pkg lot

Rinse / repeat (we got 3 rounds in)

Back to road to run another 1k loop for time, striving to beat the first lap time

Mosey home

MARY: yes, for final 2 mins

ANNOUNCEMENTS: Fast 5k

COT: As always per 5th core principle

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Webb-o-rama ’til the Sun Rises

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WARMUP:
10x SSH
10x Windmills
10x Imperial Walkers
10x Cherry Pickers
10x TRUE Sumo Squats

THE THANG:
4 cones set up along path near the pond. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio)
Cone 1- 1 Burpee : 4 SSH
– >> Bear crawl to next station
Cone 2 – 1 Big boy sit up : 4 American Hammers
– partner wheelbarrow to next station
Cone 3 – 1 Knee tar N’Diaye : 4 Squats
– partner wheelbarrow to next station
Cone 4 – Traditional Jack Webb –
– >> Run Around front of shops then around to first station
Instead of doing all 10 reps at once, we broke it up into 3 rounds.
Round 1: 1-5
Round 2: 6-8
Round 3: 10 (skipped 9 since we ran out of time).

Great work by all men. Thanks for the chance to lead, Jekyll.

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Graveyard shift

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WARMUP: Pledge if you pledge. Ruckers did their thing
THE THANG: Head to Hardees, which is fenced off, so we kept running to Elliot and up to the cemetery. Right on Unity to start our loop.
20 squats at the West entrance to Unity church
20 merkins at Steele St
20 LBCs on E Hill
20 Grave Diggers on Unity

Three laps were completed. Then 20 squats at Unity church. Then run up and down the steps at First Baptist for 20 merkins. Down to Academy and up to do LBCs at the Axe place. Then back to COT

Everyone got ~3.7miles
MARY: 90 seconds of Mary
COT: Circle of Trust initiated. What’s on men’s hearts? Get the internal external. F3 is for all men. ALL of them. Not just those of our preferred flavor of a religion. F3 helps everyone. If somehow it saves a soul from the perspective of any particular PAX, great. We’re here to make leaders of all men, let’s keep on keeping on.

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AKA – Board of Pain 2025

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The [vintage] Challenge:
– Burpees – 100 (Ruby Slippers 0, Slash 7)
– Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
– Ski Abs – 100 (Barry Manilow started)
– Merkins – 100
– Deep Squats – 100 (Anchorman started, Cake Boss 10, Short Sale 50, JWOW 51)
– LBCs – 200 (Cohiba – completed)
– Carolina Dry Docks – 100 (Time Machine 10)
– American Hammer – 100 (Harry Carry? Vuvuzela & Band Camp completed)
– Mac Tar Jai – 100
– Jump Squats – 100
– Mountain Climbers – 100
– Shoulder Raises – 200
– Mary Catherines – 100
– Hello Dolly – 200
– Wide Arm Merkins – 100
– Squat Jacks – 100
– Nippler– 100
– Burpees – 100

The Board of Pain isn’t that hard. It isn’t completable in 45 minutes. But it ain’t about finishing, it’s about seeing how far you can go!

You:
– Show up
– Put forth the effort
– Share suffering amongst the PAX
– Build camaraderie
– Teach yourself that
– You can take on challenging tasks
– You will improve
– You accelerate when other men are striving alongside you

There are plenty of harder workouts. But the Board is doable by ALL MEN. Be present and try; that’s all it takes! You don’t have to get far; you just have to go.

How is it in our lives that we have a problem and the solution is the same? Be present and try

We ain’t getting it all done today, but today’s effort still matters!

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SemiConservative Replication of Agility & Resilience

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WARMUP: (all IC) – MOTIVATOR (10), Windmills , Ch. Pickers, Merkins, Mike Tysons

THE THANG:
1st Course: Resilience with Music:
https://www.youtube.com/watch?v=s87ToUxZY-Q(2:45) → Plank Jacks in between Catch Phrase O’ Pain (CPOP)

CPOP: “Mama said knock you out” – do a Mike Tyson Pushup
Nur out to light post & mosey back

Chumbaburpee – https://www.youtube.com/watch?v=2H5uWRjFsGc by Chumbawumba (3:35)
SSH other than CPOP
CPOP: “I get knocked down” – do a burpee.
Nur out to light post & mosey back

—————-
Main Course: Sidewalk chalk/Agility ladders on parking spaces

Buy-in & later Cash Out (we didn’t have time for cash out):
100 LBC, 50 heel-taps each, 25 Hello Ladies, 15 Shakira Each, 10 Lt. Dan, 5 Burpees

5-Each/Nur back … Al Gore till 6 is in… then next:

1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
Icky Shuffle
Hopscotch
scissor shuffle (R/L)
Alt. Sit through fakes

MARY: She was invited, and brought her pals Wheezy, Rosalita, Shakira, & Dolly – they made sure Our hips did NOT lie

ANNOUNCEMENTS: Luka 5K, further out CSAUPS & 2F/3F events that are newsletter worthy

COT: Held – prayers for recovery from injuries, those with failing health, and continued faith when faced with Life’s obstacles – very fitting given some of the quotes on Resilience:

Ancient Philosophers:
-. Seneca:
“Difficulties strengthen the mind, as labor does the body.”
-. Marcus Aurelius:
“The impediment to action advances action. What stands in the way becomes the way.”
(—This is often paraphrased as: “The obstacle is the way.”)

New Testament Scripture:
1. Romans 5:3–5 (KJV):
“We glory in tribulations also: knowing that tribulation worketh patience;
And patience, experience; and experience, hope:
And hope maketh not ashamed…”
2. 2 Corinthians 4:8–9 (KJV):
“We are troubled on every side, yet not distressed;
we are perplexed, but not in despair;
Persecuted, but not forsaken;
cast down, but not destroyed.”
3. James 1:12 (KJV):
“Blessed is the man that endureth temptation: for when he is tried,
he shall receive the crown of life, which the Lord hath promised to them that love him.”
4. Philippians 4:13 (KJV):
“I can do all things through Christ which strengtheneth me.”
5. Galatians 6:9 (KJV):
“And let us not be weary in well doing:
for in due season we shall reap, if we faint not.”

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4 corners of pain in the sink

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WARMUP: A little plank calf stretch, Moroccan Nightclubs, Windmills, Strawberry Pickers
THE THANG: Mosey with sandbags to start, overhead sandbag carry’s to the pillars, 1 min wall sit with sandbags then drop bag and 1 min without, 25 calf raises, overhead sandbag carry’s to 1st corner, 25 Romanian deadlifts, Bag throws to 2nd corner, 25 bent-over rows, overhead bag carry’s to 3rd corner, 25 sandbag curls, bag throws to 4th corner, Sandbag carry around the sink, REPEAT 4 corners of pain, bag carry to COT, 50 Bag presses, then 4 rounds of Mary
MARY: laying flutters, LBCs, dying cockroaches, sitting flutters w/legs shoulder width apart
ANNOUNCEMENTS: Fastest 5K for VuVu’s son, Waxhax Trail Fest (WTF), read your newsletters
COT: It is what it is… notes, we are all still or have been at a point of struggle in our lives for various reasons. Know we are not alone (ie not the only ones), people need us, our family’s need us, and we all have an obligation to be there for anyone else who needs it.

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Jack Webb Baby

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WARMUP: mosey to ace. Totally hacked up names of most of my warmups. But, cadence was solid and we did 41 SSH’s.
THE THANG: Mosey to Dunkin parking lot where some how Senator looked as graceful falling as we all looked working out (not surprised).
Jack Webb 1:4 merkin/plank jack until we hit 36 plank jacks.
Mosey to COT. Jack Webb 1:4 CDD/air press (kinda sucked especially on the knees). Mosey to church. DORA – 100-merkins 100-squats 50-Burpees. Partner loop was mode of transport. Mosey to stinky trash bin (not stinky today). Mosey to Teeter side wall for wall sits and burpees. Made it back to COT at 0600 on the dot.
MARY: what’s Mary
ANNOUNCEMENTS: LUCA
COT: what happens stays but prayers were asked and sent up

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Kwitcherbitchin

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The Site Q had a little trouble locating the scheduled Q, so YHC agreed to take the reins of The Snake Pit. Short notice, but we figured it out.
While there was a lot of activity in the area, the PAX were few, and only 2 of us put the work in.
WARMUP: SSH IC, Cherry Pickers IC, Imperial Walkers IC, Hillbilly Walker IC, MNCs IC, Yoga

Without stopping – 15 Thrusters, 15 Merkins, 15 Swings

THE THANG:
Set 1: 3 sets
Alternating Clean & Squat – 5 each side
Overhead Press – 10 each side
SSH IC

Set 2: 3 sets
Reverse Lunge – 8 each side
Bent Over Row – 8 each side
MNCs IC

Set 3: 3 sets
Single Hand Swings – 10 each side
KB Merkins – 10 each side
American Hammers IC

Set 4: 3 sets
Upright Rows – 15
Goblet Squats – 15
Calf Raises

MARY: Flutters, Hello Dollys, Freddie Mercury’s
ANNOUNCEMENTS: The Fast 5, WTF
COT: Stays in CoT

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I forgot my ruck sack to the ruck sack workout

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The Thang
We rucked about 1.5 miles stopping for 10 rep exercises of OH press, curls, tris, chest press, abs, squats, and calf raises. We discussed our best sporting events and fun with parenting.

The theme was the Boy Scout motto Be Prepared. I lugged a bell around as my ruck sack slept at home. By making it painful, I will remember it next time.

ANNOUNCEMENTS: sign up the cannoli Run
COT:

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A Run Down Memory Lane

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WARMUP: Some stretching and excellent mumblechatter in the parking lot.
THE THANG: Back when Seabiscuit first started up, the area was by no means as developed as it is now. I decided to resurrect an old Seabiscuit OG route – head down Whites Rd. Except this time instead of running along the FM Parkway to Whites, we cut through the neighborhood by the middle school, then down Whites to the first roundabout. Back in the day it mostly ended there, out and back. We were able to dip into Waterside to the roundabout on Bryson Gap, then back to COT. Back in the day we saw more deer and heard more coyotes. Now we heard one coyote but saw a ton of cars. The route is still pretty safe, has some good, albeit misleading hills. They’re adding sidewalk all down Whites from the Parkway to Waterside. Once that’s done, this will be an excellent, safer route. Overall abput 4.2 miles round trip.
MARY: None
ANNOUNCEMENTS: FAST FIVE!!
COT: A lot of good P&P lifted up.

Don’t be afraid to share your burdens in COT. Guys tend to hold them in. That can be terrible for your mental and physical health.

Thanks for the opportunity to lead.
SYITG. Blessings
NASA

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