Tag: Spiderman

BEYOND the JOY

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I’m sitting down to write this BB and literally can’t do what I challenged the PAX with at this morning’s BEYOND workout. Eliminate the distractions. Oh, what’s this text say, how about this tweet mention (can’t miss that), work email really needs my immediate response, man those kids left their cereal bowls on the counter, what time are we leaving today, etc, etc, etc. At times it can be funny but others, it can be really frustrating. I allow myself to continuously chase progress and other tasks rather than finding joy in where I am. It then leads to what you’ll read about later…burnout.

So there you have it, this BEYOND post will be focused on a struggle many of us face and that is running from joy, not finding joy where we are or honestly, not being a joy to spend time with. That latter one has been my challenge over these last several years because of those first two.

On to it. Car after car after car rolled into the Hive parking lot and you know the feeling, the feeling of way more cars than you were expecting. It doesn’t happen often but when it does, it gives you that kick in the pants, that extra motivation, that reminder of why you put your feet on the floor in the 4 o’clock hour. That’s what I was blessed to experience this beautiful morning as 33 other men, men that have pushed me over the years, men I’ve looked up to over the years, men who are about to bust it right along side me as we embark on something that typically looks better on paper. But that’s the idea, to push ourselves BEYOND our sense of normalcy both physically and mentally.

Funhouse escorted a group of 5 PAX for his killer initiative of RYAOA (T-claps on keeping that going) and the rest of us, 29 to be exact, circled up. After a quick explanation of BEYOND for the rookies and the search for any FNG’s, we discussed the plan with the weight, either Kettle Bell or Ruck…your choice. What I just realized, and to which nobody held be accountable, was that I forgot the all-important disclaimer. Men, never do that again. DO NOT START A WORKOUT WITHOUT A DISCLAIMER. You don’t have to be an attorney but verbalize the basics.

Starting on the curb nearest the tennis courts, run to the other side of the parking lot at 50% then 25% back. 10 Squats, 5 Burpee Broad Jumps then run to the other side at 75% then 25% back. 15 Diamond Merkins, 5 Burpee Broad Jumps then 100% to the other side followed by 100% back.

Switzer up for the first part of the discussion. I read the following definition: “Feeling of great pleasure & happiness.” After a few likely words were tossed out when I asked what word that defines, we got to the word of the day, JOY. I’m sure guys were wondering why in the world we’re talking about joy at an F3 workout, what kind of soft, starbucky-hands nonsense is this? That exact reason is the reason we’re discussing this word. It’s a word and feeling we don’t allow ourselves to enjoy often enough. There are people I enjoy being around and things I like doing but do I truly find joy in those situations? Said differently, do I enjoy being around those people or being in those moments and perhaps more importantly, do people find joy in being around me? Over these last few years, I’ve been operating like a hard-ass, focusing on task completion and moving from one thing to another. I can tell you, I’ve not been a joy to be around. While I was in it, I didn’t even realize it. How did I get here? Really, how do I get out of it?

That said, we split up into 4 groups, 1 for each corner of the large parking lot. In each corner, we did 10 Man Makers with your weight of choice. What varies is your mode of transportation between the corners.

  1. Lunge walks with the weight overhead.
  2. Bear crawl and transport the weight by any means necessary.
  3. Reverse lunge walks with weight overhead or held out front. (This was definitely better on paper as many of us had to modify to a bear hugging of the weight.)
  4. 4 Kettle Bell swings or Ruck swings followed by 4 walking steps.

After 3 of these 4, time got away from me and I had to audible and bring the group back to the center of the lot. As mentioned before, us task-completers run from one half-baked focus to another and we rob ourselves of contentment and joy in the moment. After weeks, months or years of doing this, we inevitably get burned out. Very rarely does something positive come after this stage. However, here in the gloom of our Hive AO here, burn out means something different. I was hoping to have 15mins left at this point but as it was, we had 6 and only got part of the way (you see, I tried to fill the schedule with too much and didn’t complete what I intended). See the irony?

  1. 21 Curls in cadence (3ct down, 1 up)
  2. 21 Flutter Presses in cadence
  3. 21 LBC in cadence
  4. 15 Overhead presses in cadence (b/c I didn’t have what it took to get to 21)

Closeout: We have a hard time refocusing once something bad happens or if it’s not bad, just something that temporarily knocks us off our trajectory. Oddly enough, our kids do a better job of getting back on track than we do. If something negative happens to you during the course of the day, how quickly are you able to course-correct? Are you able to move on from a less-than-positive comment made about you and not let it affect the rest of your day? Watch your kids and take note. Watch them get in a disagreement with a sibling, maybe pout, then start playing or hanging out with them 1-2hrs later. Could you imagine what it’d be like if we dusted ourselves off and went back at it? There’s joy in overcoming.

Listening to a podcast yesterday where Rob O’Neill was being interviewed, he briefly touched on this by saying something that hit me like a 50lb Kettle Bell across the bridge of the nose. A little background, Mr. O’Neill is the Operator on Seal Team 6 who fired the shot that killed the most wanted terrorist of all time, OBL. I’ve been fascinated by our military and specifically, SF, for years and imagine how quickly they need to pivot on a decision and adjust to chart a new course. His comment was this when discussing attitudes, “Are you having a bad day or did you have a bad moment that you’re milking into a bad day.” Don’t shake that off, marinate on that for a while and it might just change how you respond in that next bad moment.

Tesh, I appreciate your willingness to let me run BEYOND at the Hive.

Men of F3, I’m humbled by your company this morning and every morning you allow me to state my hospital name, age and F3 name.

No man left behind but leave no man where you found him.

Maximus

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Hills, Arms, Suicides and Hills

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Sir Topham Hat and I were pretty excited to take on Alcatraz together. A couple or “runners” who really “enjoy” hills? What could possibly go wrong? A warning was sent on the Twitter machine that this would be hill intensive, so I was pleased to see 11 Pax show in addition to YHC and STH. It was a bit of an Alcatraz reunion of sorts with some familiar faces. We knew we needed to bring it.

STH on Q

  • Warm up jog with side shuffles, butt kickers and high knees
  • Mosey to the play area
  • Amrap pull-ups (unassisted), 20CDD – 3 Times
  • Mosey to Parking Lot
  • COP: SSHx20, cherry pickers x 10, Mountin Climbers x 20, Peter Parker’s x 10, 6” twice
  • Mosey to Upper Hill for Jacobs ladder
  • 7 burps and 1 bombjack at top.  Made it 4 rounds
  • Al Gore to squats (which prompted some colorful comments. Just do an Al Gore while doing squats and it’ll become clear immediately.
  • Mosey to Wooden wall.  7 count incline merkins in cadence, flip to dips 7 count in cadence.  Flap jack 4 times #smokefest
  • Handoff to Zima

Zima on Q

  • Mosey to Parking Lot
  • 25 SSH IC
  • 17 Something I can’t remember IC (I blame it on being light-headed)
  • Mosey to Middle of Parking Lot for Suicide Burpees (5 burpees at baseline each time running to 3 increasing suicide targets)
  • Walk 20 yards back for 10 hand release merkins at baseline with 4 suicide series targets
  • Walk 20 yards back for 7 bombjacks at baseline and 5 suicide series targets
  • Go to field for 4 corners
  • Corner 1 20 Monkey Humpers IC
  • Corner 2 20 Walking Lunges IC
  • Corner 3 20 Monkey Humpers IC
  • Corner 4 15 LS Squats IC
  • Run to short steep lower hill for 5 Min Quadzilla (insert copious amounts of complaining herre)
  • Mosey back to parking lot for 5 mins Pax Choice Mary
  • Finish with double 10 count body destroyer

All in all it was a pretty good smokefest. Everyone pushed their limits

NMM (here are our notes)

  • STH is super fit but bailed for Zima Q (cited family commitments)
  • Fish Sticks = #King #WarDaddy
  • Great mumblechatter this AM
  • Maximus is a beast and smiles through the entire workout like “Is that all you got?” Yes Max, it is.
  • Highlight of the morning was Dark Helmet’s commentary on STH’s Al Gore Squats #graphic #hilarious
  • A couple of Pax almost got laid out by a Buck (Deer) that didn’t see them and then shot off across the street
  • Quadzilla is still a crowd pleaser (esp. when you add a minute)
  • For all the comments about being out of shape, Gears seemed to be towards the head of the pack
  • Glad to see half the team of “Beauty and the Beasts” support us

Prayer, Praises, Announcements

BOM on Zima

Thanks for the opportunity to lead Smuggler! Keep me in the rotation.

Zima Out!

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BB for #Beyond at the #Ranch – 8-23-18

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17 PAX joined YHC for something different at the Beyond edition of The Ranch. In the spirit of Beyond, I wanted to try something that would push the PAX beyond their comfort zone. Something that would require some mental toughness, perseverance, and grit.

Inspired by this video from SealFit Academy, I thought we would test the mental veracity of our PAX with a 45 minute plank.

Here are the rules:

  • Hold plank (in various forms called by the Q – regular, elbow, left arm high, right arm high, honeymooner, downward dog) for the full 45 minutes of the workout, starting immediately at 5:15, ending at 6:00.
  • If plank was exited, PAX would have to do 5 burpees as a penalty and join back in the plank. This became 5 hand release burpees for the second half of the workout.
  • Q would read an inspiring quote re: mental toughness & perseverance every 2 minutes throughout the workout.
  • PAX were encouraged to partner up at the beginning of the workout and rely on each other to push through the pain.

Quotes:

  1. “Mental toughness is spartanism with qualities of sacrifice, self-denial, dedication. It is fearlessness, and it is love.” ―Vince Lombardi
  2. “Concentration and mental toughness are the margins of victory.” ―Bill Russell
  3. “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” ―Thomas Jefferson
  4. “It’s when the discomfort strikes that they realize a strong mind is the most powerful weapon of all.” ―Chrissie Wellington
  5. “Throw away all weakness. Tell your body that it is strong, tell your mind that it is strong and have unbounded faith and hope in yourself.” ―Swami Vivekananda
  6. “Strong minds suffer without complaining; weak minds complain without suffering.” ―Lettie Cowman
  7. “Strength does not come from physical capacity, it comes from indomitable will.” ―Mahatma Gandhi
  8. “Your toughness is made up of equal parts persistence and experience. You don’t so much outrun your opponents as outlast and outsmart them, and the toughest opponent of all is the one inside your head.” ―Joe Henderson
  9. “Make sure your worst enemy doesn’t live between your own two ears.” ―Laird Hamilton
  10. “You have power over your mind, not outside events. Realize this, and you will find strength.” ―Marcus Aurelius
  11. “Champions aren’t made in the gyms. Champions are made from something they have deep inside them―a desire, a dream, a vision. They have to have the skill, and the will. But the will must be stronger than the skill.” ―Muhammad Ali
  12. Perseverance is not a long race; it is many short races one after the other.- Walter Elliott
  13. Grit is that ‘extra something’ that separates the most successful people from the rest. It’s the passion, perseverance, and stamina that we must channel in order to stick with our dreams until they become a reality. – Travis Bradberry
  14. ”I do not think that there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature.”- John D Rockefeller
  15. ”Perseverance is also key to success in any endeavor, but without perseverance in combat, there can be no victory.”- Jocko Willink
  16. “Many of life’s failures are people who did not realize how close they were to success when they gave up.” -Thomas Edison
  17. “With ordinary talent and extraordinary perseverance, all things are attainable.” -Thomas Fowell Buxton
  18. “A hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles.” – Christopher Reeve
  19. “Our greatest glory is not in never failing, but in rising up every time we fail.” – Ralph Waldo Emerson
  20. “Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” – Thomas Edison
  21. “Failure at some point in your life is inevitable, but giving up is unforgivable.” – Joe Biden
  22. “It always seems impossible until it’s done.” ―Nelson Mandela
  23. “You do what you can for as long as you can, and when you finally can’t, you do the next best thing. You back up but you don’t give up.” ―Chuck Yeager

Announcements

  • Invergence
  • #218in18
  • Q School

Prayers

  • Various health concerns for people close to PAX

Thank you to all of the PAX for posting and trying something new and different. Thank you to Jiffy & Maximus for the opportunity to lead.

– Ginsu

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The Millennial

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25 men showed up for the awesome Fire Ant ruck Q lead by NASA. If your wanted to hear about that, well you’re in the wrong place… YHC had the bootcamp Q.

So I gave the full group the official disclaimer to all Then we split off. 8 of the men came with me.

The Thang

dynamic warmup with high knees butt kickers and toy soldiers.

Circle up for some number of reps of Imperial Walkers, Abe  Vagota, Merkins,  moroccan night clubs, and mountains climbers.

Mosey over to the board I brought,  affectionately called the “millennial”

heres how it goes… 100 reps each exercise, then 100 yard lap around the Parking lot.

1. Side straddle Hops (SC)

2. Merkins

3.LBCs

4.Squats

5. Mountain Climbers (SC)

6. Lunges (SC)

7. Plank Punches (SC)

8. Carolina Dry Docks

9. Flutter Kicks (SC)

10. “Mystery Exercise”  Everyone guessed burpees but I let Manifold pick for us.  He chose poorly….Monkey Humpers…God I hate those things!

Why the “Millennial” you ask?  So you take 10 exercises at 100 reps plus 1000 yards of running

you get 2000 – about the time millennials came into this world.

Finished up with Ab Labs for about 3-4 exercises called out by the PAX.

COT Namorama prayers and announcements.

An Honor to lead

-Royale

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Fire Ants Conquer the Iron Ruck Challenge

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I love the Fire Ant concept! Always a challenge for sure, pushes you to do more. When Spiderman put me on Q I knew what I wanted to do. It was not an original – I took a page from the Iron Pax challenge that has been going around lately. Week 2’s challenge was a beast. I had to work it into a ruck Q.

Great morning! 15 ruckers ready to roll……

We did not roll far. Super tough long ruck about 100 yards to one side of the Teeter parking lot where I wanted us to leave our sweat marks. Circled up for COP:

  • SSH x 20
  • WM x 20
  • IW x 10
  • HW x 10
  • MNC x 20

Then on to the main event. The Iron Ruck Challenge!

  • 5 sets of exercises, each done for 7 minutes AMRAP
  • Each exercise was using your ruck – note they were ALL weighted at least 35lbs, some had more
  • After 20 reps of an exercise, run about 25 yards and back
  • Continue, rinse and repeat exercise/run until 7 minutes are up
  • That completes one set
  • Rest for 1 minute
  • Move on to next set

Exercise sets were:
1. Thrusters
2. Curls
3. Flutters w Press (count on the press up)
4. Swings
5. Man Makers

Everything single count. Used a Tabata timer ap and speaker to keep things moving, audible time changes.

Folks complained about lack of music or a playlist of songs on my phone. I did not bring my boom box either. Hey, I am old – 2 years from 50. Got no time for tinker toys. It’s Pandora, Sirius XM, the radio, or nothing right now. Besides, when you have such epic mumblechatter like we had this morning, who needs music! Also – Cadre ain’t gonna play music while he is whuppin up on us. I’m trying to get my mind ready for that.

Not much talking from the Q. Too busy grunting, groaning, and being winded to talk between sets. Help make your kid’s minds as sharp as they can be is the only words I gave advice on. The kick-arse group of mean mother ruckers there this morning really ground through this. No mods. Good form. A lot of team encouragement and support. Grinded it out to the very end. Everyone ended up doing at least 80-100 of each exercise. Good livin!

Thanks Spiderman for the opportunity to lead. Excellent job by all the PAX there.

-NASA

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Burpee Plank Chase at the Ranch

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Things got a little bumpy right from the start as the PAX arrived and learned that Jiffy is having some work done to improve the AO.  Cones everywhere and new pavement is going in.  Modification therefore stared early as the PAX were forced to park somewhere other than our normal place.

The PAX of 9 gathered near the entrance to the Middle School rather than the Elementary School and received their notification of the element of risk that laid before them.  With that we were off on a mosey to the front of the middle school.

Warm up:

  • Honeymooner and downward dog – the mumble chatter broke this one up pretty quickly…..
  • SSH x52
  • Windmill x10
  • Merkin x10

The Thang:

Burpee/Merkin/Plank Chase – The PAX lined up in a plank position with a 10 yard separation between each man.  The first man ran up to the next man in plank, performed a burpee and jumped over the planking man at the top of the burpee.  He then ran to the next member of the PAX and did the same until he reached the end of the line.  For the men holding plank, they performed a hand release merkin each time a member of the PAX on the burpee chase passed them.  When the last PAX passed them, they would start the chase.  This continued for the full drop off circle which is a quarter mile.  With the number of PAX in attendance, everyone had the chance to do the burpee chase 3 times for one lap around the circle.

Regroup at the front of the school and each man grabbed a bench for leg work.

  • Squat Jumps Slow – lower until your six is on the bench and then explode up.  Done slowly in cadence x10
  • One Leg Squats – Put one leg the bench and squat with the other leg x10 each leg
  • Squat Jumps Fast – Q yells out Down to lower six to the bench and then up for exploding into a jump.  Done in quick cadence (approximately 1 per second) X10
  • Calf Raises Straight x10
  • Calf Raises Out x10
  • Calf Raises In x10
  • Run a lap 1/4 mile

Line back up for another round of the Burpee/Merkin Plank Chase.

Leg work again:

  • Squat Jumps Fast x20
  • Calf Raises Straight x20
  • Calf Raises Out x15
  • Calf Raises In x15

Mary:

  • Dying Cockroach x25
  • Big Boy Sit-ups x15

COT

Announcements – Convergence this Saturday

Prayer Requests – Prayers to those traveling this weekend.

It was an honor to Q such a strong group of HIM!  Thank you to Jiffy for the opportunity!

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The Fire Ant!!!

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The Fire  Ant:

The ruck at Golden Corral is not new, however some things are.   After more than a year of being the Site Q all of the ruck options in The Fort, RAD asked to pass one AO off of YHC and the other site to Cobra Kai.  An AO set up to truly train PAX signed up for GORUCK events was already in the works.  Becoming the Site Q for the Tuesday Ruck option provided a great opportunity to do just that.

To start we needed a name.  “The ruck option at Golden Corral” does not exactly roll off the tongue.  Previous conspiring for the creation of an intense ruck option saw a few names thrown out by the group of PAX that started the recon effort and the development of what this thing needed to be.  Cheddah was the winner when he through out “The Fire Ant!”  Fire ants can carry 10-50 times their body weight, they spread aggressively, and most importantly, they work as a team.  Given that GORUCK events are built on the basis of team work and involve carrying heavy objects for long distances, the name just fit.

As I mentioned, the intention of original Fire Ant concept was to train PAX  for upcoming GORUCK events.  To start, there is no such thing as a 30lb ruck for a man weighing over 150lbs at a GORUCK event.  That is just the required dry weight.  Add 3L of water and your ruck will weigh ~37lbs.  Therefore the required weight for this AO was set to 40lbs.  Given that the Fire Ant has essentially taken over an existing AO and we want to continue for guys to try rucking, we will call the 40lbs, “highly encouraged.”

The second aspect of The Fire Ant is intensity.  This AO is not about miles, but about completing a soul crushing WOD.  This is anything with a very high discomfort factor.  “Get comfortable being uncomfortable!”  WODs designed to push to failure, get the heart rate up, and lift some extremely heavy objects (both individually and as a team) will be the norm.  OF COURSE, modify as necessary as you get stronger.  For the most part, this is not a huge change for the AO, as the Qs have delivered some great beat downs.  Some recent WODs from Mainframe & Cobra Kai, were great examples!

The Thang:

PAX were led to one of the parking islands and weight was added to every ruck that was not already over 30lbs.  From there the PAX moved 2×2 to the corner of O’Reilly Auto Parts.  Immediately started into the workout.

  • Duck walk to the front of O’Reilly Auto Parts
  • Complete a series of exercises in cadence
    • Flutters x20
    • Mountain Climbers x20
    • Squats x20
    • Bent over rows x20
  • Overhead Carry the length of O’Reilly Auto Parts (40 yds)
  • Broad Jump Man Maker the length of the parking spaces (30 yds) – this was a crowd favorite!
  • Move to the long wall next to Harris Teeter and complete a series of exercises in cadence
    • Merkins x15
    • Ruck Swings x15
    • Overhead Press x15
    • Curls x15
  • Bear crawl the length of the HT wall (60 yds)
  • Drop ruck and run the large parking lot (1/4 mile)

The PAX completed the series 2.5 times before time ran out.

Excited to be a site Q again.  Thank you RAD for all you have done for rucking in The Fort and appreciate you thinking of me to take over this site!

The Fire Ant continues on 8/14 with CSPAN!!

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Honoring Special Agent Forrest Leamon at HoneyBadger – 8/13/18

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24 #HIM joined YHC (25 total) to honor Special Agent Forrest Leamon at the 8-13-18 edition of HoneyBadger.

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

Warmup:

  • Mosey around the parking lot 1 lap
  • 50 Side straddle hops
  • 21 double count windmills
  • Downward dog to honey mooner x3
  • Small arm circles
  • Big arm cirles
  • Reverse small arm circles
  • Reverse big arm circles

Mosey to the pull up bars.

The “Forrest” WOD:

3 rounds for time:

  • 20 L Pull-ups
  • 30 toes to bar
  • 40 burpees
  • 800M run

COT

Announcements:

  • Weekend events honoring #HIMs CSPAN & Rooney
  • #218in18
  • SiteQ Meeting this Wednesday

Prayers:

  • Parents
  • Kids back to school

– Ginsu

 

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Husky VQ at Honey Badger

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It was my pleasure to bring a new look with some “fun” exercises to The Honey Badger.  Everyone knows that although the Honey Badger may be small, it is a tenacious and sometimes vicious creature.  Thank you to all this who came out for my VQ, you all did the Honey Badger proud.  It may not have been easy but you scratched your way though when lesser people would have quit.  This AO is Hero or Hero inspired workouts.  I am inspired by all of those who are willing to put their lives on the line to protect the freedoms we enjoy every day.  It was only fitting to discuss our workout theme which was leadership.  We all know and have varying definitions of leadership such as lead by example etc.. Leadership is the development of a vision, establishing what matter, then articulating why.  Set the direction and inspire others.  Translate vision into reality.  I hope I was able to inspire others to push themselves to do things they did not know were possible.  Make a better you every day.  “Accept the challenges so you can feel the exhilaration of victory.”  Everyone who came and conquered the Honey Badger are licking their lips today because the taste of victory is amazing.

Warmup:  Windmill, Copperhead Squats, Chinook, Sun Gods, Tempo Merkin

10 Chin ups immediately followed by 10 negative release for a 10 second down count each rep. (Wall pushups and wall sits while waiting for bar)

Bleacher Run X3

Tooth Fairy up Stairs then Reverse Bear Crawl down stairs (2 Rounds)   Sweat Angles while waiting for remainder of Pax to complete

Butkus (Rapid step ups) 1 minute on then 30 second rest

Inclined Mountain Climbers 1 minute on then 30 second rest

Reverse Bear Crawl up steps, Jameis Winston Down Steps with 5 dips every step (crap walk feet first), at bottom 10 Ground and Pound Merkins (Fist on ground with thumbs pointing to the sky then push up mimicking tricep extension movement)      (2 Rounds)  Happy Jacks while waiting for remainder of Pax to complete.

Duck Walk Up Stairs (this is low and slow, do not rush.  Should feel great burn, if not get lower and slower)  Run down  (2 Rounds)

Cool Down:  X’s and O’s, X Cross Sit-ups, Captain Therkins (1:4, 2:8, 3:12, 4:16, 5:20), Superman to Canoe without arms or feet hitting the ground.

 

 

 

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Golden Corral Shovel Flag Hand Off

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We had 20 Combined for the Boot Camp  and Ruckers.

Boot Camp Work Out:

Mosey behind shopping center and circle up:

15 Imperial Walkers, 15 Mountain Climbers, 15 Wind Mills, 15 Peter Parkers, 15 Parker Peters, 10 Merkins and 15 CDD

Mosey to hill:

On Guard Rail do 14s: 13 Derkins and 1 Dip; 12 Derkins and 2 Dips…………..to 1 Derkin and 13 Dips

Mosey to Hill:  Backwards halfway  up hill then run forward- 20 Sumo Squats down the hill then alternating lunges until the 6 is in and then 10 in cadence as a gaggle.  Rinse and repeat x2.

Mosey to roundabout and lunge walk to entrance of the shopping center.

Mosey to parking lot: Backward run to first island then turn and forward run at end of parking lot do 25 CDD then run back….incline merkins until 6 is in then 10 as a gaggle in cadence.

Mosey to COT

It has been an honor to serve as the site Q.  Over the last couple of years I have seen a lot of faces come through and all are better for it.  I am excited to have my good friend Falcon Crest take over and you will see me there on a regular basis.

Remember that the next step is to get involved in volunteering in our area.  Children’s attention home and paradise both need volunteers.  Make the next step in leadership and you will not regret it.  Falcon Crest is a man doing that not just within F3 but also at CAH.  Thank you buddy!

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