Four Cowboys in the Gloom

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Four strong showed up to get it done at the Ranch this morning. After a quick disclaimer, we did slow mosey to pick up Sugar Bug who rolled in a minute late. Once we picked him up, we found a nice spot on the front lot for COP

THE THANG:
COP:
SSH x 20, Windmill x 10, Cherry Picker x 10, IW x 10/HW x 10, Merkin x 10/hold/Right-left arm and leg high hold/6″ hold. Low slow squat x 20. Mosey to the soccer field in front

Modified ST 400:
Round 1: Merkin x 15, Freddie Merc x 15, Squat x 15, Burpee x 15, lap around the soccer field.
Round 2: Diamond x 15, Flutter x 15, Alternate lung x 15, Burpee x 15, lap
Round 3: Wide arm x 15, Box Cutter x 15, Sumo squat x 15, Burpee x 15, lap
Round 4: Alt L/R merkin x 16, Hello Dolly x 15, Monkee Humper x 15, Burpee x 15, lap
Round 5: Hand release x 15, American Hammer x 15, Calf raise x 15, Burpee x 15, lap

MARY:
Circle up for mini-ABLAB
Boat and Canoe (5 extended holds)
Superman x 3

ANNOUNCEMENTS: F3 golf tourney in October, Bourbon tasting in Nov, Xmas party in Dec (read your newsletter)
COT: Prayers for all those affected by Hurricanes Helene and Milton.

We had a good crew today and the cool temps were a welcome start to the morning. I’ve done this workout enough times that I can do it on-the-fly with no planning. Normally it’s 20 reps of everything, but I had a long, physical day yesterday and decided to scale it back. Five rounds of 20 burpees scared me a little, but I’m confident the Pax could have pushed through it if they had to. This morning, we hit all the main muscle groups, the weather was perfect, and the Pax put in the hard work. It’s always a pleasure to be with the fine men of F3.

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Coffee & Tacos

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WARMUP: Cherry Picker, SSH, Merkin
THE THANG: Mosey to movie theatre: work in one spot and move to the next
Work chosen from: Big Boy, Merkin, Plank Jack, LBC, Hello Dolly, Mtn Climber, Monkey Humper, Flutter Kick, Imperial Walker, Hillbilly Walker, 90 sec Plank
Move chosen from: Lunge Walk, Bear Craw, Nur, Karaoke, Shuffle, Sprint

MARY: Just a bit
ANNOUNCEMENTS: Golf, Give, Go if you can
COT: Glory to God for those willing and able to serve their neighbors affected by storms; Prayers for patience and wellness for those same neighbors

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Q school at The Ring of Fire ?

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WARMUP: COP with newer PAX taking turns counting in cadence

Most closer to school for some more COP practicing cadence and exercise move commands

Mosey to benches at main entrance
10 dips
10 derkins
10 step ups
2 rounds with explaining the shovel flag and work out planning as well as knowing the AO

Mosey to circle for couple more exercises in COP

THE THANG:
Mosey to band lot for partner “Catch me if you can”
Partner 1 – 5merkins
Partner 2 -run perimeter of football field
Partner 1 chases and flip flops when caught
Continue around field

Head to COT
MARY:
Dying Cockroache
ANNOUNCEMENTS:
Read newsletter
COT:
Mission, principles, credo and 3Fs covered

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Buckets returned to DP

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Great to meet <@U06UAQUR0MC> and <@U07JQCKBEPK> this morning and we traced through Kingsley to find strategically placed buckets of pain.

At each bucket a pax picked a ticket of pain to execute. Then it was a mosey to the next bucket. :bucket: All enjoyed immensely.

As light came up we thought of those in Florida who will be homeless and those in WNC who are struggling. Prayers for our kids and the anticipation of two of us soon becoming grandfathers. We had a praise report of personal goals being met along with some encouragement of how the pax of F3 can help a man provide accountability and be held accountable.

:gun:

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Can’t Walk Away From Ego

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WARMUP: The walk from the car to launch point
THE THANG: Wandering ruck around FM discussing ego, our response when it’s triggered by others, and who/what is helping us through current period of flux.

Grateful to have F3/The Fort and my Shield Lock brothers, Cake Boss and Pusher. Don’t travel this road solo!

COT: Yes, fifth core principle

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Milton’s miles

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Did a little broga to kick things off. Shared 1Cor. 6:18 Flee immorality… Headed to coaches box to harass the Pax. Had to circle back for <@U5JLRKH5W> cause of his walk and talk chew gum coordination :joy:. Went around FMHS and headed back to get around 3mi in all. Peace out.

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Four Corners of Fun (Pain)

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I was calling this Four Corners of Fun, but @libertybiberty called it Four Corners of Pain, so I guess there’s a thin line between fun and pain…LOL!!!

I gave a lousy disclaimer then we began the warm-o-rama. Note to self: Don’t take a Orange Theory class the day before you Q as I don’t remember what we did or maybe it was the mumbling chatter that was distracting me. Something about holding a member or a member hanging too low and the water level being too high. Whatever it was, I had to stay focused and keep us on task so we moseyed over the band practice field.

The Thang
In every corner of the field we performed the following exercises. Plank up for the six after each round.

Round 1 – 7 Burpees
Round 2 – 14 Merkins
Round 3 – 21 LBCs
Round 4 – 28 Squats
Round 5 – 21 American Hammers (count 1 side)
Round 6 – 14 Carolina Dry Docs
Round 7 – 7 Burpees

Moseyed back to COT for a Merlin Ring of Fire and some Mary.

Announcements:
– Several CSUPS once the month or two.
– Christmas party
– There were others; see the Newsletter
Prayers:
For those in Western Carolina that have been affected by the storm and those in the way of the next storm rolling through Florida.

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4 Corners at the Sink

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Fall weather is upon us with morning temps around 57 degrees and ready to work. YHC was excited for my VQ at the Kitchen Sink thanks to Farmers Only. I have a tendency to get stuck in a rut attending the same workouts each week and this call out introduced me to a new opportunity.

I prepped by reviewing previous backblasts and Q Source. I wanted to incorporate a leadership lesson into the Q and settled on the 4 corners of the school which matched the 4 Quadrants of Q Source.

WARMUP:

20 SSH
10 IW
20 Mtn Climbers

THE THANG:

Round 1
Starting at the corner of the school
5 Man Makers
10 Rows
15 Curls
20 Flutter IC
Shuffle to next corner then rinse and repeat

Round 2
10 Shoulder Taps
10 Lunges
15 Squats
20 LBCs IC

At each corner, we discussed a Quadrant from Q Source

Get Right
– A man cannot Get Right by himself
– You are maintaining your fitness for reasons outside of yourself

Live Right
– A HIM influences through word and deed
– A habit can be positive, negative or neutral

Lead Right
– Leadership is influencing movement towards advantage
– Candor is graciously telling the hard truth and demanding it from others

Leave Right
– Legacy is constructed through the HIMs ability to develop Virtuous Leaders
– Failure is a wonderful teacher but only if you can take the pain from it

COT:

Continued prayers for victims of Helene
Prayers for residents of Florida in the path of Milton

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