Tag: Fish Sticks

A tradition unlike any other- Board of Pain 2018 Week 1

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10 Pax for Laces In (and a HAN SOLO runner) settled into what has become a summer tradition.  A pure suckfest of constant battering, no let up and U vs U.

The Thang:

Finish each exercise before moving on to the next.  In between, complete a recovery run.  Normally, distance is 1/4 mile.  today was shorter but will adjust next week.  Each week PAX (and returning PAX) work to better their accomplishments down the board.

F3 June week 1
The Challenge:
 Burpees – 100
 Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
 Ski Abs – 100
 Merkins – 100
 Deep Squats – 100
 LBCs – 200
 Carolina Dry Docks – 100 Cornhole(C)
 Russian Twists – 100 Atlas (C), Paul Bunyan(C)
 Mac Tar Jai– 100 Jekyll (75), Digiorno (60),CSPAN (39),Double D (30), Dark Helmet (1)
 Jump Squats – 100 Tesh (5)
 Mountain Climbers – 100 Fish Stix (37)
 Shoulder Raises – 200
 Mary Catherines – 100
 Hello Dolly – 200
 Wide Arm Merkins – 100
 Squat Jacks – 100
 Nippler– 100
 Burpees – 100

Got this work out from F3 Raleigh and brought to The Fort in summer of 2014.  At the time it was the toughest workout in the region and true #snotwoggler.  Since, our collective fitness level is up and PAX are constantly pushing themselves- there have been and are as hard or harder workouts but this badboy holds its own.  There was debate today as to the hardest part of the workout- getting through the physical and mental strain of opening with 100 straight burpees or everything else that follows once you have done them.  Either side of the fence you are on, there is no doubt you can pull huge accomplishment for your day as bit by bit you have completed a huge task by breaking into smaller ones.  Staying “in it” is the challenge.  “Trying” is the challenge.  “Stepping into the arena” is the challenge.  Embrace the suck and come out on the other side.  I hope I see the same guys there next week ready to push past week 1 results.  Additionally I want to see PAX join for week 2 that have both done it before and those that have never.  See you in the Gloom.

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Beyond Adversity

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Adversity: A state or instance of serious or continued difficulty or misfortune  through showing COURAGE in the face of adversity. 

The Beyond workouts have been influential in pushing us all beyond our normal tendencies. As each of the Q’s created hard, meaningful, powerful workouts, the messages have been even more impactful. I dug deep into why F3 has been so impactful to me for the past 5 ½ years and realized that if I wasn’t Headlocked by Sen Tressel and Decible, I would never have found the reason why I am who I am, nor stepped outside of my comfort zone. As many know, I am not one to speak messages or bring attention to my birth defect. Yes I love to rattle the Q’s and bring sarcasm – but that is to hide my anxiety and self-awareness. Growing up with a birth defect being extremely skinny and frail had a huge negative impact on me: from being prohibited from playing organized sports, to ridicule, to hash words, to being left out. Growing up I became extremely self-aware of  how I was different, how I looked, and how people looked at me. Up until college, I had no self-esteem. I was shy and timid. A college roommate encouraged me to hit the gym with him and from that point on, I became a gym rat for the sole reason to make my body look normal. That never happened, and I knew it wouldn’t. But I had to find a reason – COURAGE – to face Adversity. When Sen Tressel approached me about F3, he knew that I worked out religiously, but I bet he knew I was missing something. That was the fellowship and faith aspect of my life. Don’t get me wrong, my wife is my treasure, and she see’s through all my fallacies and understands the importance of my working out. Adversity has smacked me right in the face more often than not, and without the courage of my F3 brothers, pushing me, encouraging me, accepting me, I would not be a better man, husband, nor father. If you asked me 20 or 25 years ago to participate in a GoRuck Tough, a Mudrun, a 5k, a CSUAP, I would have said something that is not print worthy. We all deal with Adversity, we deal with it differently, but courage is the root of the means to fight adversity. I will never be normal, I will never be as strong as Maximus or as fast as Sen Tressel or courageous as Dark Helmet, or a leader like CSPAN, but without F3 and our brothers locking shields together, adversity would overrule our lives and we would not find the courage to push each of us through the hard time.

So the Thang represents one of the hardest WO’s F3 experiences. I thank Jekyll for introducing the board of pain many years ago. But I wanted to put a twist on it – different exercises and a little more running. I wanted each of us at Beyond to encourage each other to push through the adversity that the box of pain presented.

Ran ½ mile to the FMHS ROTC pull up bars. Conduct each exercise listed on box of pain, then run around the parking lot (approximately 0.3 miles). Complete as many as you can until Q halts WO.

100 LBCs

50 Burpees

25 Pull Ups

100 Big Boy Sit Ups

150 Squats

100 Merkins

100 Mountain Climbers

Wrap up with round of 10 count Abs:

A = American Hammers

D = Dying Cockroaches

V = V-ups

E = E2K (oblique crunch with RL on L knee then switch

R = Rosalitia

S = Sit ups

I = Imperial Walker on your back (bicycle)

T = Tummy Tuck (LBC)

Y = Yo Rosalitia this is Dolly (Start in Hello Dolly brings legs together then bring legs up)

Run back to COT

Thank you Maximus for allowing me to Q Beyond and for us all to find Courage to fight through Adversity everyday. F3 is a conduit to each PAX finding the courage and accountability to get through whatever Adversity your are dealing with, and F3 brothers are the foundation to help each of us through adversity.

Trucker

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D-Day Army Training

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Warm up – Toy Soldiers, Windmill, Moroccan night clubs, SSH, Merkins

Modified APFT test
F3 Name
Merkins
Situps
1 Mile Run
Cornhole
40
45
Modified
Spartacus
18
 10
Modified
Curious George
38
50
9:04
Fish Sticks
76
64
6:58
Fun House
45
63
6:42
Cable guy
65
60
8:05
Mr Clean
45
50
7:50
Brick
57
66
6:35
Tesh
80
80
7:50
BMT
54
45
7:24
Offspring
22
45
6:46
Gopher
45
46
8:22 ?
Sugar Daddy
48
53
7:20
Announcements – Hog & Coyote, Sweati, CSPAN B-Day Bash, Lawn Mowing FM Care Center
Prayers Praises – Work Meetings, Service Members, Vacation-Family, Daughter Cheer leading, Ron Brown Stroke, Health, Son away at camp, Son Summer School, Friends Brain Tumor, Family Relationships, Winchester had a Stroke
D-Day Notes
  • Deception Efforts
    • Operation Bodyguard
      • Fictitious First US Army Group – Commanded by George Patton
        • 20 made up units – Had patches made
        • False Radio Transmissions
  • Delayed 24 hours due to weather
    • a further postponement would have meant a delay of at least two weeks as the invasion planners had requirements for the phase of the moon, the tides, and the time of day that meant only a few days each month were deemed suitable
    • Full Moon – Aid Pilots – illuminate obstacles on the beach
    • High Tides – limit exposure on the beach
  • 156,000 Allied Troops
  • 12 medal of Honor Recipients
    • BARRETT, CARLTON W. – Private, U.S. Army, 18th Infantry, 1st Infantry Division
    • *BUTTS, JOHN E. – Second Lieutenant, U.S. Army, Co. E, 60th Infantry, 9th Infantry Division.
    • *DEGLOPPER, CHARLES N. – Private First Class, U.S. Army, Co. C, 325th Glider Infantry, 82d Airborne Division.
    • EHLERS, WALTER D. – Staff Sergeant, U.S. Army, 18th Infantry, 1st Infantry Division.
    • *COLE, ROBERT G. – Lieutenant Colonel, U.S. Army, 101st Airborne Division.
    • *DEFRANZO, ARTHUR F. – Staff Sergeant, U.S. Army, 1st Infantry Division.
    • *KELLY, JOHN D. – Technical Sergeant (then Corporal), U.S. Army, Company E, 314th Infantry, 79th Infantry Division.
    • *MONTEITH, JIMMIE W., JR. – First Lieutenant, U.S. Army, 16th Infantry, 1st Infantry Division.
    • OGDEN, CARLOS C. – First Lieutenant, U.S. Army, Company K, 314th Infantry, 79th Infantry Division.
    • *PEREGORY, FRANK D. – Technical Sergeant, U.S. Army, Company K 116th Infantry, 29th Infantry Division.
    • *PINDER, JOHN J., JR. – Technician Fifth Grade, U.S. Army, 16th Infantry, 1st Infantry Division.
    • *ROOSEVELT, THEODORE, JR. – Brigadier General, U.S. Army.
    • * Denotes a posthumous award
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Full body pain dished out at Alcatraz

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Begin with disclaimer and went around the roadway circle for a “quick slow” mosey.

Circle up for warmup
-10x windmills
-10x low slow squats
– 15x peter parker
-15x parker peter
-downward dog / honeymooner
-10x plank jacks, recover
-10x cherry pickers

Mosey to other side of parking lot where the real pain began early:
-Merkin ladder: drop for 20 merkins, run 10 yards and drop for 19 merkins, run back 18 merkins, run back 17 merkins…. rinse and repeat until 10 merkins for a quick 165 merkin beatdown.  WOW

Mosey to baseball field where we completed the field of dreams: count off by 4’s, each base had 3 PAX. The 4’s started at home plate for 15 burpees – they are the timekeepers. When done, each base moved onto the next base until the cycle was completed by all.  1st base was AMRAP squats, 2nd base was SSH’s, and 3rd base was LBC’s.

Circle up around the pitcher’s mound so we can finish off our arms with Jack Webb’s.

It is now 0700 and time for Senator Tressel to take over with:

Mosey from the ball  field and head down to Tara Tea Dr (steep hill).  Form two groups and face the hill:
1.  Round 1:  run to the top off the hill and back, plank at the bottom until everyone is back, recover.   Slow squats on Q’s count with a few holds mixed in.
2.  Round 2:  run backwards to the  top and back, plank at the bottom, recover..  Slow, alternating  lunges on the Q’s count with a few holds mixed in.
3.  Round 3:  run to the top and back, plank at the bottom, recover.  Slow monkey humpers on the Q’s count with a few holds mixed in.
4.  Round 4:  run backwards to the top and back, plank at the bottom, recover.   Calf raises for an unspecified time while the Pax cacthes their breath.
5.  Round 5:  run to the top, run back down, then run back to the top, do 5 burpees at the top, plank until the 6 is finished.
Mosey back to the baseball field for tunnel of love.  The Pax attempted 2 rounds, but it was a bit of a cluster.    Lutefisk’s merkin fest was too taxing on the upper body, and sustaining a tunnel for 16 to pass through was ill advised at that point.
Circle up for 6 MOM (all in cadence)
Freddie Merc x 20, Hello Dolly x 15, American Hammer x 20.  Superman hold x 2.  End with the Body Destroyer (one of YHC’s personal favorites).
COT – prayers for sicknesses to be healed among PAX and their families and mother’s day with special shoutout to Mr Clean’s children and all children who have lost their mothers.
It is now 38 hours since the completion of this, and I still hurt. Everywhere.  Which is awesome. Thanks for the opportunity to lead!  -Lutefisk
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Honor at the ARMory

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Perfect morning with 8 PAX gathering to the only work out with kettle bells at FHC- ask DH.  Needed help with a KB- Mr. Clean said I could use his rock but I had to give him a ride.  Deal.  Short Sale offered his on twitter- and that bringing his would assure he would escape the FS Monster.  Done.

Disclaimer Disclaimed. Warmed up with #usualsuspects and primarily targeting our verbal jabs at Twister.  He appreciated it.

The Thang- other than picking it up and putting it down, I wanted to isolate and wear out the muscle groups.  In between KB reps of 5, 10  15,- correlated bodyweight exercises were spliced in.

Run Lap

  • Curl
    • Merkin 10
  • Tricep Extension
    • Carolina Dry Dock 10
  • Turkish Getups
    • LBC 10
  • Goblet Squat
    • Lunges- 10 each leg

Run Lap

  • Lawnmower Pull
    • Merkin 10
  • Shoulder raise or press
    • Carolina Dry Dock 10
  • KB Swings
    • LBC 10
  • Figure 8
    • Lunges 10 each leg

6 Minutes of Mary

Naked Man Moleskin

Had the great privilege of attending an Eagle Scout Ceremony where 4  young men including Twister’s son were awarded the highest rank in Boy Scouts.  Of the many dignitaries that spoke, former marine in original dress blues from 1967 spoke of the most repeated word that day- Honor.  There is no greater compliment or description of a man than that of a man who has or act honorably.  In your words and actions- we must be honorable!

Prayers for new chapters in 2.0s lives: Stones’s son’s upcoming marriage, JWOWW’s daughter communion, and for Short Sale’s family as it has been one year since his brother’s passing.  God be with these men today.

Aye!

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Where is Spring??

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18 Men showed up on a very chilly April morning. The pre-ruck was very well attended, and the ruck portion was being Q’ed by Olaf and there seemed to be several implements of torcher that were assembled for the rucking PAX to carry around.  5:15 came and the disclaimer was given(in spirit if not actually) and the entire group was challenged to begin thinking of prayers that needed to be shared at COT. No prayers for your neighbors sick cat, what do YOU need your brothers to know and pray for in your life?  With that the Ruckers were dismissed and the rest of us circled up for some COP.  SSH, IW, Squats, on your side for some hip flexing and strengthening – Jane Fonda – Leg Circles forward and reverse, back kicks.  All on your side 5 count then flip sides. Strong loose hips are key to injury prevention.  Mosey to lay out the cones for a 5 corner workout tour around the Golden Corral. 1st cone at the bottom of the hill(10 Bomb Jacks) Cone #2 at the top of the hill(20 LBC) Cone 3 around Auto Parts and Oil change(10 CDD) 4th cone at COT(15 Squats) Cone 5 at Dominos(15 Merkins) You vs You workout, you choose how fast you want to push it, how hard you want to work.  The PAX did awesome, everyone finished at least 4 full laps and a few did 4 plus, Mileage count was over 3 miles, pretty strong for a 45 minute boot camp.  Final mosey to COT

Announcements – Strawberry Fields, Guidance & CAH, Bonsai has Beyond next Tuesday at GC

Prayers & Praises – Continued prayers for Badger – Prayers for patience and wisdom with young kids(especially boys), Prayers for healing for the young kids in our community growing up in dysfunctional or non-existent homes, prayers for patience and energy to continue dealing with the racial injustices that many of us don’t want to admit exist.  I appreciated the hearts of the men who shared this morning, and challenge the PAX to press into being vulnerable with our real struggles and needs so that we can properly car for each other.

 

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In the Early Mornin Rain

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5 PAX showed up in the early mornin rain this Wednesday.  38 deg at start time.

  • Warm up 1: Mosey around the big loop followed by sprints at 50%, 75%, AYG
  • Warm up 2: SSH, 1 Burpee, Windmills, 2 Burpees, Mountain Climbers, 3 Burpees, CDD, 4 Burpees, Moroccan Night Club, 5 Burpees
  • Thang 1: Bear Crawl Snake (see lexicon) around basketball court plus 2 count merkins when last man gets to the front
  • Thang 2: Four corners, tabata style
    • Corner 1 – Core (LBCs, Flutters, Freddie Mercurys, American Hammer, PAX call-it)
    • Corner 2 – Legs (Jump Lunges, Jump Squats, Side-to-side Lunges, Calf Raises, PAX call-it)
    • Corner 3 – Arms (Wide-arm Merkins, Plank-ups, Inchworm, Plank Taps, PAX call-it)
    • Corner 4 – Cardio (Donkey Kicks, Mountain Climbers, Burpees, Bomb Jacks, PAX call-it)
  • Thang 3
    • All hold planks, while each PAX suicides x2
    • All hold squats, while each PAX back sprints to opposite baseline, does 5 merkins, forward sprints back
  • COT: Prayers for health of families and for marriages.  High praise for cancer remission.

Always grateful to Q.

Rocks Out.

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Party of 13 at Alcatraz (way past due…)

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P200 training dictates pre-runs whenever you can get them.  Well that was a mistake.  Jedi and myself met Fish Sticks & Bolt for a “fellowship” pace behind Alcatraz which consisted of 3 miles of hills at 8 min pace.  We got back right at 7am, just in time to greet the other 9 pax.  Wonderful.

Bolt took us around the outside of the field for a half mile warm up sprint prior to the stretching / / official warm-up.  I took it from there for a some fun w/ cones:

Cones set up 20 yds apart, 5 sets in total, for a 100 yds down the field.  I give one exercise w/ rep count, and the pax runs to each cone and does it at each cone, all the way down the field x5 no break:

  1.  3 burpees (15 in total)
  2. 10 jump lunges (each leg) (50 jump lunges each leg)
  3. 5 burpees (25 burpees)
  4. 10 jump squats (50 jump squats)
  5. 3 burpees (15 burpees)
  6. 10 big boy sit-ups (50 sit-ups)

55 burpees, 100 lunges, 50 jump squats and 50 sit-ups in 12 minutes isn’t too shabby to get things started.

Next up – the hill outside of Alcatraz:

  1.  Run down hill, back pedal up the hill and do 20 merkins.  Repeat run down, back pedal up, 16 merkins.  Hill, 12, Hill, 8, Hill, 4, done.  60 merkins and plenty of hills.  Shibby.

Some fun w/ basketball.  Each pax gets a shot from the free throw line.  If he makes, I have an exercise.  If he misses, I have a different exercise (I wonder which one is worse…).  Well, needless to say the pax missed every shot.  In order of exercises after each missed shot:

  1.  Up and down every parking lot line (side shuffle, sprint, side shuffle, sprint…until you get to the end).
  2. 60 flutters (120 single)
  3. 5 kraken burpees
  4. 40 fast / slow freddie mercuries (80 single)
  5. 20 diamond merkins
  6. 20 American Hammers

Hand off to Bolt for the grand finale – partner obstacle course.  Partner 1 goes through the gauntlet while Partner 2 rips through merkins, squats and LBC’s (50 was the # I believe).  Bolt set up about 12 cones w/ rope weaving between and across each of them making the army crawl almost impossible to keep your butt that low to the ground (at least for a guy w/ a big ass like myself).  Obstacle course goes as follows:

  1.  Broad jump to cones
  2. Army crawl 10 yards under rope
  3. bear crawl to sand bags
  4. Curl sand bags
  5. Weave in and out of 6 more cones touching each as you pass
  6. Sprint back to finish

We closed it out w/ some good discussion around the recent events in Florida and engaging God on the little battles throughout a man’s day.  Thanks for the chance to lead Smuggler.  Always a pleasure w/ this group.

ChaChing

 

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It’s All About Perspective

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It was awesome being back at Panteon.  Wednesday is typically a DOR for YHC (day or rest, or day or run). But when it comes to exercise, the human body likes variance and change of routine.  Definitely need to work on that!

Upon arriving a little early to ensure nothing would be obstructing the weinke plans, I saw Fishsticks’ truck and shovel flag, but no Fishsticks.  By 5:15, 4 other pax had gathered, and we figured the SiteQ was out for a run (P200 training, in fact).

Disclaimer was issued and we moseyed around the parking lot to get warmed up before stopping back at the shovel flag for COP.

Warm-up COP

  • SSH x20, IC
  • 1 burpee
  • Windmill x10, IC
  • 2 burpees
  • Imperial Squat Walkers x 20, IC
  • 3 burpees
  • Cherry pickers x 20, IC
  • 4 burpees
  • Mountain Climbers x20, IC
  • 5 burpees

The Thang
Mosey to back of school for ascending curb crawls (1-10)

  • bear crawl to opposite side then do 1 merkin
  • crab walk back and do 2 dips
  • bear crawl back then do 3 merkin
  • crab walk back and do 4 dips
  • repeat going back and forth until you reach 10 dips

Mosey to the Amphitheater – Partner up for some Dora 1, 2, 3

* 100 Bombjacks (partner bear crawls to first sidewalk – then runs back following sidewalk around
* 200 American Hammers (L+R = 1) – Partner bunny hops up to 2nd sidewalk – then runs back following sidewalk around
* 300 Sumo Squats – Partner runs to 3rd sidewalk – then runs back following sidewalk around
* Concluded the amphitheater work with a charge up to the 4th sidewalk, 5 burpees, and return to the stage

6MOM

  • Flutters x20 IC
  • Chop sticks x20 IC
  • LBCs x20 IC
  • Alphabet soup OYO
  • Hello Dolly x20 IC
  • Plank and 6-inches (a few rounds)

During the ab work, Fishsticks circled us to reach 8 miles (t-claps!), and offer some encouragement as we rounded out the 45 minutes.

NMMS

A couple times during the workout, we talked about the importance of perspective.  For most of my life, I’ve been involved with soccer as a player, coach, or fan.  Having recently begun officiating, my eyes have been opened wide to the perspective of the referee.  Suddenly, my ears hear criticisms never heard before.  And now I often feel bad for the ref taking the abuse from fellow fans.

Perspective is important for a society to survive.  But ultimately, it’s a Heavenly perspective that is important for our souls.  I’m guilty of only seeing things from the perspective of man, and not from the view of eternal salvation.  The way to better see that perspective is to look through the lens of the Bible by knowing what it says and means!  My biblical lens is small and cloudy, but it’s never too late to get into the Word and improve your view!

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Going Primal at Pantheon

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At 0514, Pusher learned that YHC had the Q for Pantheon this morning and acknowledged that he needs to check Twitter more often. But, he stayed, along with six other PAX who didn’t know what they were getting themselves into.

At 0515, the disclaimer was given, and a promise was made that there would be no levitating, as apparently that was a concern to some.

Took a long, slow mosey around the back of the school with high knees, lunge walks, knees-to-chest, and toy soldiers thrown in before circling up in the side/hidden parking lot for COP.

COP

10 Slow windmills IC

15 Hillbilly walkers IC

20 Moroccan night clubs IC

Wrist and elbow mobility (wrist circles, elbow circles, wrist lock, wrist stretch)

10 Merkins IC

Quick downward dog to honeymooner combo for good measure

Mosey back around to the front of the school for the real fun.

The Thang, Part 1

I am a huge fan of exploring mobility and building flexibility and athleticism at the same time. This morning, we did a series of different animal “walks” or “crawls” in front of the pillars, as there’s a nice, straight, flat area to work with. We didn’t get through all of them, but this was the plan:

Bear crawl (2 lengths)

Crawl bear (1 length)

Anteater walk (1 length; Tesh complained about this a lot, so you know it burned)

Crab walk (forward 1 length, backward 1 length; Never Never is a king crab walker)

Fiddler crab (lateral crab walk, facing the school for 2 lengths; Shady modified with some sort of flipping breakdancer spin move, while Pusher, Sugar Daddy, and some others modified with what ultimately turned into a butt scoot)

Monkey/gorilla crawl (facing the school for 2 lengths; Lutefisk demonstrated good form with pointed toes and everything)

Sneaky gorilla (1 length, lots of knuckle dragging, i.e., glove destroying)

Low bunny hops (1 length)

We didn’t get to komodo dragon crawl, chameleon walk (this one would be a real crowd pleaser), frog jumps, and one or two equally horrible others. But, with time running short-ish, I wanted to make good on my promise to alleviate the pain and bring back the inverted burpee. So up we went to the soccer field for

The Thang, Part Deux

Burpee 11’s just sounds bad. Add in a bear crawl and LBCs and it’s even better. Cones were lined up 30 yards apart with a row at the halfway point. PAX started with 10 burpees, bear crawl to the middle cones for 20 10 LBCs, then bear crawl to the far cones for 1 inverted burpee. Bear crawl back to the middle, 20 10 more LBCs, and bear crawl to the start. Rinse and repeat, 11’s style (9 burpees, 2 inverted burpees, 8 burpees, 3 inverted burpees, etc., but always 10 LBCs).

We got maybe halfway through this last part before time ran out and we moseyed walked to COT to wrap up.

Announcements

  • Fish Sticks needs a Q for next week, but YHC is apparently not invited. Pusher and Shady both indicated they were possibilities.
  • Yeti is coming up February 24. Do it, or make a relay team, or pass out water, or something.
  • Read your newsletter.

Prayers and Praises

  • Pusher mentioned Cesspool (PAX in Columbia) is in a hard place, as his wife is having health issues that came to a head over the holidays. Prayers for her, and for him and their kids.
  • Shady has a friend at work dealing with infertility
  • Shady is also looking at pursuing another job within his organization
  • Praise that Tesh’s job is going well, even if it means he has to work to make money

Thanks to Fish Sticks for the opportunity to lead these men, and for the PAX who put up with this nonsense. You don’t get better if you don’t push yourself to do new things, and I think we did a few new things, and had some fun in the process.

-Jedi

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