Oh that smell!

It was great to see so many PAX pulling into the Ranch on a cold morning. Even Dark Helmet arrived earlier than normal, he beat Bonsai, Fire Marshall Bill and Fratboy! T-Claps to my good ol’ pal Champagne for coming down from Area-51 and posting in The Fort region.  We eventually ended up with 19 PAX (16 BC and 3 ruckers who met at COT).

We moseyed to the service road to the Elementary School/Middle School cafeteria side of the schools. From the soccer fields we  did toy soldiers to the first street light. We then did soccer leg swings to the next street light, which during that time encountered a sweet smell of SH!T running through the storm drain (or from the horse ranch next door – but most likely a busted sewer pipe). I should have made the PAX bear crawl in order to enjoy that fresh morning smell, even though we can’t figure out why Dark Helmet didn’t smell anything….

We then duck walked to the parking lot next to the playground. We lunged walked along one side of the parking lot, reversed lunged to other side. Circled up for COP with a various count of Squats, hilly billy walkers, windmills, side straddle hops, and Moroccan nightclubs.

Split the PAX into 2 groups.

Group 1 went to the playground for a round of 11’s of pull-ups (YES!!) and merkins

Group 2 did round of 22’s of squats and CCD – somehow this group didn’t listen and did 22 reps of each and said they were done…no, its 20 squats, 2 CCD, 18 squats, 4 CCD, you get the idea.

Groups then flapjacked.

Final round was 22’s of leg lifts (holding onto the fence) and big boy sit ups. Mumble chatter definitely increased!

Time flew by too fast!!

Moseyed back to COT, on way back merged with the 4 ruckers.

Read newsletter for announcements. Key announcements are Q Source every Saturday and you don’t have to past at the AO to post at Q Source. Joe Davis Run and Yeti coming up soon.

Prayers: Wegmans and his mission trip to Peru (he’s looking for donations of lightly used workout gear), Bonsai’s friend who has got himself into trouble, and Trucker with some potential career and life decisions. Ever since F3 started the Word of the Year I was ignorant and selfish for not participating. I felt that it was corny and said to myself i didn’t; have time for this. and that it wouldn’t do me any good. Well, after seeing how 2018 impacted me I realized that finding your word for the year and living it out isn’t corny. Thanks to Bonsai for mentioning something he saw relating to a sign defining JOY as: Jesus, Others, Yourself; I realized that i have been stuck in the YOJ mode way too long. This year I need to be held accountable to reverse it and make JOY out of life, focus on JOY and change my habits. I would ask that everyone find a word for the year and begin to focus on being a better #HIM.

10-4 Trucker

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Heavy Hors D’oeuvres at Block Party

Today, we enjoyed a variable palate of play sand, peat gravel, and dirt. Luckily it rained around 0400, making it not “too dry” of an offering. I rolled up around 0445 to check site conditions, and had my back up plan ready in case it was too moist. Cars started rolling in around 0505. 

 

Meet up to start

Disclaimer

Mosey halfway around park and Back

Stop at .10 & .20 Mile Intervals to Warm Up

Each Stop = Warm Up Exercise (s)

Mosey to 

7 x Merkins

Pause for walker!

3 x Merkins

Mosey to next .10

11 x SSH

10 x Windmills

10 x Deep Squats + Yogi Squat

Mosey Back to Parking Lot

Quick Yoga Sun Salutation/Side Plank both sides

 

Partner Up 

This is when I turned to my truck bed, filled with a delicious offering of pain. 

Grab some heavy hors d’oeuvres and mosey to the lower Pike Parking Lot. Halfway(ish) we swap coupons with partner. 

 

Circuit Down in the Parking Lot – Flap Jack the following:

Partner 1 Runs up the grass hill and back, partner 2 works out with coupon. Flapjack.

Squats

Thrusters

Deadlifts

Bent Over Rows

Curls

Every round, shift to sandbag to the left of you so everyone enjoys the varying weights (40-60).

After we finish in the lower parking lot, we mosey to the base of the hill.

Partner Farmer Carry sandbags to upper Pike Parking Lot

Line up on end of the parking lot:

Partner 1 lunges with coupon on shoulders across lot, partner 2 does 10 merkins, runs to partner 1 and flapjack. Do to the end of the lot. Switch sandbags. 

Line up on this side of the lot.

P1 holding sandbag does manmaker burpees while P2 runs to far end of lot and back. Flapjack. Do two rounds. 

Mosey back to COT. Halfway there, partner 2 takes the bag from partner 1. 

Everyone grabs a coupon! Flutters to the end. 

 

Name-a-rama

 

Announcements

YETI Happening 2/23

Joe Davis Run for Recovery – 3/9 – Prices go up 2/1

Q Source this week: Lizards, Bull Frogs, and Leeches 

If you aren’t doing Q Source as the group, it is still worth reading. I was pushed by Pusher to do so, and I think I will. 

 

Prayers/Praises

C-Span was next-door to the active shooter at the UPS store in Philly yesterday. Pray for his (and concentrica) continued safety and readiness at all times. 

Prayers for my brother-in-law and his current dive down deep into “end of times” theories. His marriage, relationships, and work are all suffering. Pray that he keeps his eyes focused on Jesus first and foremost. 

 

After we prayed we discussed our words for the year. I heard a few in passing, but wanted to remind all to keep your focus on your word and let those close to you know it and hold you accountable to it. 

Mine is Activate. I am not the leader I want to be, and I have for too long sat passively and let things happen as they happen. This is the year I activate the leadership within me that I know has always been there. 

Block Party was a mainstay of mine this past summer, and I’m excited I finally was asked to Q. Thanks for the opportunity, Shady. I appreciate you asking me to step up. Everyone kept saying how quickly the 45 minutes went. I agree and I was happy we were able to keep it moving quickly! Great work by all men who showed up. 

Punch List Out.

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Getting better with bricks

Great Morning at The Ranch on Thursday. 12 men came to get stronger and better.  Theme of the month at The Ranch AO is Get Better.  Jiffy (AO Q) leading the way here on themes.  Asking the PAX, when you think of getting better, what words come to mind?  PAX answers with many great examples.  Included in there were #Commitment and #Consistency. When we have talked about leadership and disruption, often times, my mind goes towards having an epiphany or that “movie moment”.  But success can be found in getting base hit after base hit rather than going for the homerun.

Mosey toward the Elementary school to the newly discovered rock pile.  Grab 2 rocks size/weight of a brick.  Continue around backside of school.  Stop for some pearls on a string- SSH, Squat, M’ Nightclubs, shoulder press.  continue to back lot for pearls of the same.

More warm up so 5 burpees/take a lap x3. More pearls on a string.

Low Series

  • Bear crawl down- 10 Merk
  • Crawl bear back- 10 CDD
  • Lunge walk down- 10 Squat
  • Crab walk back- 10 Dips

Rinse/Repeat X3

Grab Bricks and head to bus/road entrance

BLIMP Accumulator (with bricks)

  • Burpee 5
  • Lunge 10
  • Imperial Walker 15
  • Merkin 20
  • Plank jack 25

Mosey back (long way) to rock pile, drop ’em and head to flag.

Great morning and outstanding chatter.  Thanks for the opportunity Jiffy

 

 

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CURRAHEE!

Today, we honored the 101st Airborne Infantry, 506th PIR. Better known as Easy Company, or the Band of Brothers. These men went through so much in the name of freedom, have 50% casualties in Normandy alone, the first 20 days of their long time spent in Europe. From Normandy, to Holland, to Bastogne, to Haguenau, they fought. It is because of men like these that we have the freedoms we have now. 

Our training was to simulate 101st Basic at Toccoa, GA, with an emphasis on a mountain called Currahee. Three miles up, three miles down. 

506th Notable Casualties (in Bastogne specifically)

John T Julian

Warren H Muck

Alex M Penkala

Carl C Sawosko

Harold D Webb

Kenneth J Webb

Donald B Hoobler

Richard J Hughes

Eugen E Jackson

A.P. Herron

John E Shindell

Francis J Mellett

Workout below. 

Warm Up

Disclaimer, ask for FNGs

Mosey to Pull Up Bars – 10 Pull Ups OYO

Mosey to Football Field Gates

Circle Up

SSH x 23

Merkins x 10

Plank Jacks x 10

Peter Parkers x 10

Honey Mooners/Downward Dog

Low Slow Squat x 17

Al Gores – Talk about 101st Airborne, 506th PIR, Currahee, Two Years of Training, Operation Overlord, Battle of Normandy

I tried to run and read off of my phone between circuits, but it proved to be impossible. So we ran and then I told a story after each circuit. 

 

Run 2 Laps in Formation

Speech 1

On June 5th, 1944, the American paratroopers were told to get on their gear, pack their chutes, and get ready to jump. Skepticism of if this jump would be scrubbed by weather too ran high, several jumps in the days prior had been announced and then cancelled as the men were loading into their aircraft. But this time the paratroopers knew it would probably be the real deal. As the sun began to set, paratroopers were packing all of their essential items including: ammunition, grenades, explosive blocks, gammom bombs, reserve chute, extra jump cord, identification clicker, jump knife, bayonet, machete, firearm, first aid kit, cigarettes, and rations.

Many knew this might be the last time they ever see the sun, and for many it would be. All together their gear weighed over one hundred pounds, so the vast majority of the paratroopers had to be pushed and pulled into their aircraft. They said a final prayer, took their air sickness pills, and then took off for Fortress Europe. 

Circuit 1 – Bleachers

Partner Workout(s)

DORA 

Run Up and Down bleachers Twice/Swap

100 – 150 – 200

Merkins – Squats – Dips

Flutters while waiting for the six

 

Speech 2 

Over the Channel, many were awe-struck as they passed over the invasion fleet that, like themselves, was heading for Normandy. As the approached the Cotentin Peninsula, the red light came on. The Airborne were told to be standing when they came over France so they could “take the Flak like men.” As they stood up, they heard what sounded like thunder. Then, all of the sudden, all hell broke loose. The C-47s had flown into the the jaws of hell itself, and there was a fogbank covering the penisula making formation flying and finding your dropzone nearly impossible. The flak and tracers lit up the sky “like the 4th of July”, and when it hit your aircraft it sounded like “pebbles being shaken in a can.” As the aircraft veered and sped up, attempting to dodge the Flak, men were falling over one another and sliding around on the vomit that covered the floor. Several aircraft were hit and exploded mid-air, while others dove towards the ground. Usually, nobody could get out of these doomed C-47s. Some transports went too low, and the poor paratroopers inside had no time to deploy their parachutes. A member of the 101st Airborne once said the sound that was made when they hit the ground was like “pumpkins smashing into the ground.

 

Run 2 Laps

Circuit 2 – Endzone

Partner 1 Bear Crawl – Partner 2 (10) Plank Jacks – P2 Catches P1/Switch – Length of Field ON Track or Field

Endzones – 10 Donkey Kicks

Out & Back

Low Plank in waiting for group when completed

 

Speech 3 

With aircraft going down everywhere, flak tearing into their aircraft, and limited visibility, many pilots dropped their passengers wherever they could. Many landed over large areas of swamp, others landed in the channel. Weighed down by over 120 pounds of gear and a harness that took over a minute to get off, the vast majority of those who landed in the Channel or the swamps drowned; sometimes in less than 3 feet of water. Those who landed over land obviously had a somewhat better chance at survival. As they gently made their way towards the ground, they could see all the chaos that was happening above and below them. Many paratroopers recall barely being missed by German 20mm and machine gun fire. Others were not as lucky, being hit and killed in their harnesses. Some rounds even hit their explosives, imploding them in mid-air. Those who made it to the ground were typically alone, surrounded by the enemy, and had little sense of their bearings other than that they were in Normandy. The force at which so many had exited their aircraft tore off most of their gear. Major Winters only had his jump knife when he hit the ground. These paratroopers were completely surrounded, most without adequate weaponry, most far away from their DZs, and most alone. Despite this, they still set out towards their objective or at least the nearest one. Having studied massive sandtables of the entire Normandy coast and every unit’s objectives, many paratroopers were able to get an idea of their bearings and start heading towards their objectives. During their march to them, they would find buddies or fellow paratroopers along the way. This is how the whole night went, small make-shift units of paratroopers from different units, working together and fighting together to whichever objective they were heading.

 

Run 2 Laps

Circuit 3 – Endzone

Wheelbarrow 25 yds/Swap 

Length of Field

Endzone 1  – 5 Burpee Broad Jumps

Back Across

Endzone 2 – 5 Burpee Broad Jumps

Six Inches in Waiting for the Six

 

It was during this circuit that I realized something – wheelbarrows suck. Also, my apologies to Dirty Harry for encircling him in the worst gas bomb to ever be dropped on that football field. Kaiser and Wegmans were also affected.

 

Speech 4 

The fighting was incredibly chaotic in a terrain that favored the defensive. Despite the high amount of casualties that the US Airborne took, by sunrise most of the causeways and cities they had been tasked to take had been captured and secured. The Douvre and La Fiere bridges were still highly contested and wouldn’t be captured for another 9 or so days. On the morning of June 6th, many paratroopers took photographs and got some rest while they could. They knew the fight was not over, they had several other objectives as soon as the whole landing force was safely ashore. For the next 2-3 weeks, the American paratroopers would be fighting non-stop in the hedgrows and at places like Carentan. Many paratroopers were still trying to find their units even by June 16th, 1944. By June 20th, the American Airborne forces were being sent back to England to rest and prepare for their next jump. Out of the 17,000 American airborne forces who jumped or glided into Normandy, 1,003 would be killed, 2,657 would be wounded, and 4,490 would go missing; most of whom were captured during the early morning fighting. This jump proved the 101st Airborne’s worth and skill, cementing them as one of the most elite and effective airborne units in the world. During their brief time in Normandy, the American paratroopers earned the respect and admiration of the German forces who affectionately called them “Those devils in baggy pants!

 

Run 2 Laps

 

Back to COT for some Mary

Flutters

Heels to the Heavens

Low Plank hip dips

Hello Dolly

Announcements

Yeti 2/23 – Preblast is up.

Joe Davis Run 3/9 @ WEP – Preblast is up.

Prayers/Praises

Dirty Harry’s daughter is getting tubes put in her ears Thursday. Pray for her safety/comfort, and for DH to be a rock for his family. Also for the surgeons, anesthesiologist, and every person involved.

Wegman’s is going to Chimbote, Peru in February. Pray for his journey and the impact of F3 on the people they interact with. 

Praise – my 7 week old has slept three nights straight at 8+ hours. 

Other unspoken prayers. 

The men who show up to Honey Badger have become like brothers to me, as they show up every week and push themselves beyond what is a normal workout. They have an impact on me that is mostly unspoken. They lead in their families and communities, humbly. I am among heroes every Monday when I post. 

Thanks for the opportunity to lead among these men. 

Punch List Out. 

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First Post of the Year. Was it 1989 or 2019?

It was a wet 57 degree start as five of us braved the elements to ring in 1/1/19. We started off with a light mosey in the parking lot before we hit the warmups. All exercises were done in reps of 19 in honor of the new year.

  • 19 Side Straddle Hops
  • 19 Imperial Walkers
  • 19 Hillbilly Walkers
  • 19 Cherry Pickers
  • 19 Low Slow Squats

We moseyed over to the front of the school and grabbed some bench.

Brought out 80’s hairband music to ring in the new year.

Playlist:

  • Dr. Feelgood – Motley Crue
  • Panama – Van Halen
  • Nothin’ But a Good Time – Poison
  • Come on Feel The Noize – Quiet Riot
  • Kick Start My Heart – Motley Crue
  • Round and Round – Ratt
  • Photograph – Def Leppard
  • Breaking the Law – Judas Priest
  • Welcome to the Jungle – Guns N’ Roses

The Thang:

Round 1

  • 19 Derkins
  • 19 Step Ups
  • 19 Dips

We lined up on each column for wall sits and took turns bear crawling down the hallway and back.

Round 2

  • 19 Merkins
  • 19 Squats
  • 19 Dips

We lined up on each column for planks and took turns lunging down the hallway and back.

Round 3

  • 19 Incline Merkins
  • 19 Mountain Climbers
  • 19 Calf Raises

Four of us went balls to the wall as the fifth PAX sprinted down the hallway and back as a timer. We rotated around all five PAX.

Round 4

  • 19 Box Jumps
  • 19 Flutters
  • 19 Carolina Dry Docks

Brought out the jump rope for a little jump rope rotation.

  • 19 leg lifts (76 total each person) as each of us took turns with the jump rope.
  • 19 LBC’s (76 total each person) as each of us took turns with the jump rope.
  • 19 LBC’s with legs on the ground (76 total each person) as each of us took turns with the jump rope.
  • 19 Freddie Mercury’s (76 total each person) as each of us took turns with the jump rope.
  • 19 Big Boy Sit-ups (76 total each person) as each of us took turns with the jump rope.

Back to COT for some announcements and talks on word of the year. Then to prayers and praises.

Happy New Year Everyone!

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The Cornerstone – Challenge ( One Year Long )

To all the Pax of F3 Nation

Are you prepared to challenge your self for 2019? I am challenging all Pax’s to join me for 2019 we will take on one exercise for January (merkins single count) 100 reps every day. Then in February we will add another exercise which will be done every day on top of the 100 merkins and so on and so on. We will increase by adding one exercise each month.  These exercises will be above and beyond when you post. So by the end of the year there will be 12 exercises that need to be done everyday at the reps set.

Do you accept the challenge? Do you want to get better?

I will set the next month exercise and reps the week before to keep you on your toes

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Unexpected

AO covered (Circles = COP)
green mark is shovel flag, COT, and mary location

QIC: Band Camp

After thinking for a while about preparedness, expectations, disappointment, last minute changes and our reactions, YHC tried to devise a workout that would be in the mold of an F3 bootcamp format but would also disrupt expectations in uncomfortable ways to give PAX as change to work on their response. What follows is my attempt to put this (again unconventionally) into a BackBlast. The exercises are listed out of order and with no set number of reps. My general plan was to create unexpected changes and I chose exercises and reps based on what I felt would be unexpected in the moment.

11 PAX gathered in the cold December gloom for my lengthy version of the disclaimer and set off. The strategy (unbeknownst to the PAX) was for a faster than standard “mosey” and short (ADD-esque?) unpredictable COPs (see map above). Occasionally we’d just plank up and then wait for half a second before running off again. Chicken Hawk, a wise PAX, sniffed out my plan after the first “plank and mosey.” When we arrived at the second circle and YHC planked up, Chicken Hawk planked up with one hand on my ankle to prevent my quick mosey. YHC was forced to call for some plank jacks and mountain climbers and we were off again!

Among the exercises we did mostly in cadence (but in no particular order) were:

Merkins
Mtn Cimbers
Plank Jacks
Burpees
Burpees + bomb jacks
Windmill
Downdog-->Honeymooner
Mike Tysons-->Bear Crawl
Dips
Step ups
Dan Taylor (1:4 squat/lunges) sequence (YHC may or may not have demonstrated a weakness of multiplication around the numbers 24-28)
Alternating Shoulder Taps
Non-alternating shoulder taps
People's Chair (cold slick surface, one PAX walked their 6 down the wall...)
BTTW
BTTW merkin
Peter Parker
Pigeon Lunges
Cossack stretch (can easily be mispronounced...)
Flutters
LBCs straight up to 0600

NMM:

The Advent season (advent is Latin for “coming”) is about preparing and anticipating the coming of Christ. How do the expectations of a F3 workout or any situations affect our responses when what happens does not align with what we anticipated?

Jesus, the Messiah, came as a tiny baby in a dirty stable born in a poor town to an unassuming carpenter who had contemplated leaving his finacé quietly due to the unexpected pregnancy. Certainly not the expected “savior” the Jewish people were waiting for to liberate them from Roman occupation. See also CakeBoss’ tweet How did their expectations of a savior change their response to the Messiah’s message….?

Every morning I like to think of an F3 post as a chance to be more prepared for the unexpected. Then Secretary of Defense, Donald Rumsfeld, has a nonsensical quote about Iraq. But after further inspection it doesn’t sound as nonsensical.

as we know, there are known knowns; there are things we know we know. We also know there are known unknowns; that is to say we know there are some things we do not know. But there are also unknown unknowns – the ones we don’t know we don’t know.

Donald Rumsfeld 2/12/2002

It is my hope that F3 helps PAX train and prepare for the known knowns, known unknowns, and unknown unknowns. If you’re interested, composer Phil Kline set this Rumsfeld quote in an art song. Enjoy and SYITG!

Prayers for Unity Presbyterian as they recover from the recent fire.

Announcements: convergence on 12/24 at Palisades

–Band Camp dismissed

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Aces UP for a blockparty beat DOWN

After a quick disclaimer, we took off for the track around to park to make pit stops at each of the posts for some warmup exercises.  At each post, we started with the following exercise and then 2 burpees after each one…for a bonus.

  • SSH x25
  • Imperial and Hillbilly walkers x10
  • Moroccan night club x30
  • Squats x20, Cherry pickers x10

After warmup, we moseyed over to the playground for the Thang:

  • Merkins: 10 diamonds, 10 military, 10 regular, 10 wide arm, 10 derkins
  • Run lap around playground
  • 20 chin-ups
  • Run lap around playground
  • 50 flutters
  • Run lap around playground

Rinse and repeat…during one of the laps, we had two men down due to uneven concrete slabs during the run.  Note to self – be careful out there for the uneven terrain!

Next we found some benches for the next set of fun.

  • 40 dips
  • Run lap around playground
  • 20 step-ups (10/leg)
  • Run lap around playground

Rinse and repeat.  As time was winding down, we had time for one last circuit.  Similar to round 1, we gave this another shot with some modifications.

  • Merkins: 5 diamonds, 5 military, 5 regular, 5 wide arm, 5 derkins
  • 20 LBCs
  • 20 step-ups (10 each leg)
  • 20 LBCs
  • 50 flutters
  • 20 LBCs

Quick run back to COT to wrap up the morning for name-o-rama, announcements, prayers and praises (CSPAN style), and closed out with our prayer!  Great work men and we missed you Fire Marshall Bill…get better my friend!

Shady

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0.0 Pullups at the Coop

Lucky number 7 at the Coop for 12 pain stations and a little of this and that!  Overall it was a great group with lots of 2nd F and a little 3rd F mixed in to make it spicy!

Message:  We spent time discussing with our partners the sin we see in the world and the sin we acknowledge in our lives.  All acknowledging that we are sinners and need a savior.  The bad news being we are separated from God due to our sin but Good news that we have a redeemer.

The Thang:

Mosey around the parking lot doing a variety of shuffles, karaokes, lunge walks, etc.

COP with some SSH, Merkins, Imperial Walkers

12 pain stations some with coupons some without

Bring Sally Up break with Squats as the exercise of choice

Rinse and repeat pain station.

Lots of Praises and Prayers around the circle at COT.  Aye, it was a lot of fun with the group.  Aye!

 

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Coverage

Two PAX were blessed with 50 degrees and a light breeze.
Start with a Mosey run in Parking lot
Side shuffles
High knees
butt kickers
Toy soldiers

To pull up bars:
Five pull ups OYO

Circle up for Warm up
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
honeymooner

Thang 1: Partner run / deck routine
Run forward down hill
Run backward up the hill
First PAX gets a card from the F3 workout deck (which will be the exercise)
Second PAX gets a card (which will be the count for the above exercise)
Rinse/repeat

Then another short Mosey run: To a curb

Thang 2: Plank Dominoes
Plank up on the curb, PAX spaced apart
All start with left arm high
PAX #1 does 5 merkins, ends in regular plank
Continue down the line until finished
Then all right arm high and last PAX begins the 3 merkins, end in reg plank
Rinse/Repeat

Recovery walk to a wall

Thang 3: World’s Worst Lottery
All PAX wall sit
One PAX at a time picks a card (F3 workout deck) and does that exercise
All other PAX are still doing wall sits, waiting and critiquing
(Joker/aces would mean all PAX do 10 burpees)
Rise/repeat

Mosey run to COT area

NMM:
small group, only two PAX, but we covered a lot of ground in good conversation. From the theme of the month (vulnerability), to family histories (or what we thought the history was), to the ferocity of WWII, to the Olympics, and that new Bohemian Rhapsody movie.
Honored to be part of the F3 tribe.

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