Tag: Wegmans

Badger 1 year Convergence

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Thank you to our QICs of the Badger Convergence.  For those that were close with Badger and his family who was in attendance it was a blessing to see 78 strong come out in his honor.

Cyclop’s Portion of Badger Convergence

The W/O: The sets follow the dates of every March madness trip I took with badger and the 71-64 significance is the final score of the Kentucky-Wisconsin game in 2015 (our first trip) when badger’s badgers knocked off unbeaten Kentucky in the final 4.  I heard a bit about that. 😎

3 – burpees
19 – merkins
20 – squats
15 – LBCs

64 second – wall sit (people’s chair):  reflect in silence on how we leave no doubt as badger did.

3 – burpees
17 – LBC’s
20 – flutters
16 – burpees

DORA partner up – 71 burpees.  Partner 1 runs to semi trailer and back while partner 2 does burpees then switch off and repeat until 71 is reached

3 – burpees
16 – squats
20 – lunges
17 – flutters

71 seconds – balls to the wall

Reflect on leaving no doubt and what that means for each of us – then mosey to COT.

 

Change Order’s Portion of Badger Convergence

18 merkins
48 Lbc
4 burpees
9 merkins
11 side startle hops
20 freely mercury
07 merkins
39 Lbc
Run a lap in between each

Jiffy’s Portion of Badger Convergence

Headed over to the side of Parking Lot…

 

I shared the Pax my background with Badger – I joined F3 because of him.  F3 has had a meaningful impact on my life and I owe that to Badger.  I shared with the Pax how quickly things turned for Badger and encouraged them (and myself) to make sure we are using our time and resources very intentionally.

 

The workout

 

I had cones setup and the Pax did the following sequences:

  • Lunge Walk to each cone and stop and do 10 jump squats, run back
  • Bear crawl to each cone and stop and 10 merkins
  • 20 LBC’s in cadence
  • Sequence of 10 merkins, 10 plan jacks, 10 merkins, 10 plank jacks, 10 merkins, 10 plank jacks

 

  • Lunge Walk to each cone and stop and do 5 bomb jacks, run back
  • Bear crawl to each cone and stop and 10 carolina dry docks
  • 20 American Hammers in cadence
  • Sequence of 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps

 

  • Lunge Walk to each cone and stop and do 10 monkey humpers bomb jacks, run back
  • Bear crawl to each cone and stop and 10 dips
  • 20 flutters in cadence
  • Sequence of 10 merkins, 10 side shoulder punches, 10 merkins, 10 shoulder punches, 10 merkins, 10 shoulder punches

 

  • Straight suicide

 

 

We then ran to the side and between a couple of islands did a Jacobs Ladder with Bomb Jacks on one side and Burpees on the other with a total of 6.

 

Great job by the Pax pushing each other and picking up the 6 at the end.

 

We headed back to the group at the end for COT.  It was an honor to serve especially in honor of Badger.

 

Trucker’s portion of Badger Convergence

Ran behind 9 rounds. Badger would have been 40 this year. So honored him with 40/4 workout. Each PAX had to do 4 rounds of 4 exercises of 40 reps with a run from 9 rounds to end of parking lot.
Merkins
Squats
LBCs
CCD

Then over to Red Bowl wall for 40 leg raises. Wall sits with 2 burpees each down the line. Repeat with 4 scorpion merkins.

Missy to oil change store. 4 PAX lined up 20 yards away while the other took 4 car tires and flipped tires to partner, return back to start. Each PAX then grabbed a tire nd did 40 shoulder presses.

Mossy to COT

 

Senator Tressels Portion of Badger Convergence

After COP, mosey to the inclined driveway by the apartment complex on Tega Cay Drive.  I gathered the group and told them that Matt was my neighbor and friend.  Our families spent time together and that Matt was active in an adult men’s soccer league.  Matt’s fight with cancer was very short and that he was gone way too soon.

 

On to the workout:

 

Jacob’s ladder, 1-7, with burpees at the top of the hill.  Plank when you are finished.

 

Walk to the grass area in front of the apartment gym and circle up for  Jack Webb’s (10/40).

 

Freddie Mercs x 20, and Hello Dolly x 20, all in cadence.

 

End with 90 seconds of the body destroyer.  As the Pax laid still and quiet,  I told them to think about how much they have, how lucky they are, and that every day is a gift.

 

Mosey  back to the Harris Teeter lot for COT

 

End.

 

Decibels Portion of Badger Convergence

 

MERKINS X25

ALTERNATING LUNGES X25

TOE TAPS X25

TONY HAWK BURPEE X15

Heals to Heaven x25

GORILLA HUMPER X20

IMPERIAL WALKER X20

EMPTY WHEELBARROW

SQUATS X20

LBCs  X39

E2K X20 EACH SIDE

ROSALITA X25

During the workout we keep 3 soccer balls moving at all time to honor Badger’s love for soccer. 

It is hard to believe that it has been a year since Badger went to be in heaven.  I was blessed to spend time with him prior to his passing.  We talked about him being saved and how important that was to him.  He let me know that his M was a big reason he was saved but also seeing my families reaction to losing our daughter and son and our dependence on God at that time.  I am saying this to let you know as Christians people watch our actions and want to make sure our actions match our words.  I encourage every Christian brother in F3 to live out your faith and in times of need lean on God just like Badger did in his time. 

My M and I received a letter from Badger.  In that letter he mentioned F3 and the support he and his family received after the diagnosis.  I remember him just being in awe of all the people that were praying for him.  He was so touched by this community that he asked that I make sure that his boys get involved in F3.  It was such a blessing to have Jeter and all the his relatives experience the convergence.  To have 78 men in our community support Badger was an emotional journey for all of us that knew him.  I had several members of his family let me know how much they appreciated the convergence and the support for Badger.  Thank you to each man that showed up!

Badger was a man I respected to the utmost.  He was not a guy that sought attention or glory, but he was always there when you needed him.  He loved his family and was a loyal friend.  I am still in awe of how he bravely prepared to walk into heaven.  It was so comforting to know he was going to see Jesus.  He told me many times that he would take care of our babies (Elizabeth Grace and Garrett) until we met up with him.  Badger was a great Father and I know he is having a blast with my kids in heaven. 

Let us all take this time to pour into, support, love on and encourage our F3 brothers. Then take that momentum and turn it to our families.  Then take that momentum and pour it out on the least and the lost in our community.  Badger knew that God had a purpose for him and that purpose was to spread the word of God’s Grace and Love.  Let’s make that happen for him.

 

 

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6

Just a Mere Tune-Up

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How in the world did I get the honor of Qing one of the most popular ruck workouts of the year? I don’t know but I didn’t want to disappoint. Usually, that last comment means it’s time to absolutely BRING IT. But the trick this AM was to find that balance of bringing it but not killing it since we’re dangerously close to being short on GRH/GRT/GRL PAX.

Alright, I’ve got my head right, Weinke written and little sleep. Yup, par for the course so let’s roll. 24 brothers joined me at the Fire Ant this morning which for those who’ve not attended, is building quite the strong brotherhood. Again, here’s my plug to try rucking for a month and see if you set the ruck down.

After we disclaimed and talked about the upcoming event this weekend, we made our way to the sidewalk to get in two lines with rucks opened on the ground for a mock inspection. Once complete, zip up, ruck up and fall into 2 lines for a ruck lap around the loop.

Once the lap was complete, stay in 2 lines and lay the rucks on the ground on the outside of the lines. In formation, Side-Straddle Hops, Imperial Walkers, Sumo Squats & Moroccan Night Clubs. Now for a little BEEP BEEP, I’M A JEEP!!

In formation, drop to a squat, hold the ruck out front and duck walk for a bit. Then some ruck curls. Then, drop to a squat, hold the ruck out front and reverse duck walk for a bit back to the starting point. Guess what? More ruck curls.

Now, rotate 90deg so you’re facing the outside, away from the other line for shoulder presses, upright rows and bent over rows. Then a nice set of flutters WITH the needed presses.

Line up on the left side of the 2 long straight-aways for an exercise with the ruck, leave your ruck and run to the far end, do an exercise then run back to your ruck. Here’s the set list:

10 Ruck Thrusters, leave the ruck and run to the other end

5 8ct Burpees then run back

20 Ruck Curls (great on paper), leave the ruck and run to the other end

10 8ct Burpees then run back

Back in our 2 lines of formation for:

12ct Merkins…sans Ruck

Flutters w/ the Press

LBC’s w/ the Rucks up

Box Cutters w/ the Rucks up

More Beep Beep, I’m a Jeep stuff

THAT’S IT!!!

See, not so bad. Just another Tuesday in The Fort.

HYDRATE HYDRATE HYDRATE

SYITG

Maximus

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Birthday Build A Burpee

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At 1910 (7:10pm) on 26 April 1982 YHC entered the world.  Its been 37 years since then, I’ve learned a lot, most of it the hard way. I hoped to share a little of the knowledge I’ve accumulated from my short time here on earth. Punch List arrived and sang me the most beautiful version of Happy Birthday I’ve heard in a while. Dude can sing.

The clock struck 0515 and off we went for a quick(ish) mosey through the gates and onto the field. The Q-drenalin was flowing and there was talk of the abnormally quick pace I was setting.  We circled up near the far endzone for our warm-up.  10 slow windmills and 10 Ranger merkins (thumbs on nipples) that was it, warm-up complete. Things were about to get crazy and everyone would be plenty warm soon enough. I told the PAX to line up on the Goal line for the Birthday beat down I had planned.  I like to make things hard whenever I am given the opportunity to lead. To be honest, my goal each time is to make myself throw up. I’ve yet to do it, but, we all have dreams.

MEAT AND ‘TADERS

Starting at the Goal line, perform 1 Burpee, Bear Crawl 10yrd, 2 Squats, B.C. 10yrd, 3 Burps (from the front leaning rest, bring feet in towards hands then shoot them back out), B.C. 10yrd, 4 Merkins, B.C. 10yrd, 5 Star Jumps, B.C. 10yrd, 6 Burpees, B.C. 10yrd, 7 squats, bc 10yrd, 8 Burps, bc 10yrd, 9 Merkins, bc 10yrd, 10 Star Jumps, bc 10yrd to goal line.

I quickly realised this workout might be the one that makes me get sick, Excellent.  While the PAX caught their breath in the end zone, I shared a little bit about where I was 10yrs ago.  I had just gotten out of the Army. Fresh off of my second deployment, 15 months. My first deployment was 12 months. 27 months of my life spent in a country where 1/2 the people wanted to murder me and it felt like a 1/4 of them tried.  There were many days in Iraq that I felt like i wouldn’t make it through the day. There were 100’s of times where i was convinced “this is it, this is where we die, on a roof, in Iraq, surrounded by terrorists.” When I left the Army, my thoughts went from, “I might not make it through today,” to “I dont want to make it through today.” I spent way too much time drinking and trying to forget. I was lost and wasnt sure i would make it back.

At the goal line, 11 Burpees, Lunge Walk 10yrd b/c that was what Strait Up was doing. We lunged in between each exercise, 12 Squats, 13 Burps, 14 Merkins, 15 Star Jumps, 16 Burpees, 17 Squats, 18 Burps, 19 Merkins, 20 Star Jumps, End Zone.

This second round woke the PAX up, the complaining finally got started. I told Shield a few weeks ago, before his VQ, that the sooner the PAX start complaining, the better he is doing. I checked my clock, we were a little ahead of schedule.  Time to share a little bit more about my journey. When you first enter Basic Training, you are introduced to the concept of a Battle Buddy. A soldier and his battle buddy go everyehwere together. You are not allowed to do anything without your battle buddy in Basic. Need to ask the Drill Seargent a question, you had better grab your battle buddy to do so. They wont talk to you alone. My guess is bc of abuse allegations. After Basic Training, the battle buddy concept continues on. When you deploy to a war zone, your battle buddy is even more important.  I was an infantry line medic, I really enjoyed my job.  I got to fly in helicopters, shoot guns at people, kick in doors, arrest terrorists, and so much more. Part of being a line medic is earning the trust of your infantry guys. Sometimes the 30 of us might be miles away from any kind of ground support. If something happened and someone was to get hurt, I was the only person there with any chance of keeping them alive until a medivac helicopter could come get them. They trusted me with thier lives, and I trusted them to keep me safe when I turned my back, put my gun down, and started working on our friends.  I told the PAX that I had battle buddies that if I called them and said, hey I’m bringing a body to you, they wouldn’t ask questions, they would just start digging a hole. I clarified, that I WAS NOT asking any of the PAX to dig me a body hole.

21 Burpees on the goal line, Power Skip between exercises, 22 Squats, 23 Burps, 24 Merkins, 25 Star Jumps, 26 Burpees, 27 Squats, 28 Burps, 29 Merkins, 30 Star Jumps, power skip into the endzone for a little break and more sharing.

This round of exercises really got them complaining, I was told that I would probably spend my next birthday alone if this was my idea of a good party. I didn’t know I didn’t have friends until I found F3. I had my wife and kids, but no guy friends. Being friendless become my normal. I did everything with my family or alone. I was a sad clown. After I started doing F3, I found my people, again. I had a group of guys who trusted me and cared about me. I found 2 guys who love and care for me in Wegmans and Punch List, my shield locks.  I’m no loger alone, I have a platoon again.

We were still ahead of schedule, time for the final round. I added the Bear Crawls back in to slow us down a bit. 31 Burpees, 32 Squats, 33 Burps, 34 Merkins, 35 Star Jumps, 36 Burpees, 37 Squats. That was it, that was my Birthday beat down, My Birthday Build a Burpee.

I shared a little more, about how I’ve been trying to live me life. I mentioned earlier that there were days in Iraq that I felt, for sure, were gonna be my last days on earth. I’ve started to try and live each day like it was my last. Love your wife like its the last day you get to do so.  Kiss her each day like its your last time getting to kiss her.  Love your kids, hold them, make sure they know you love everthing about them. Tell them how awesome you know they are.  Today could be your last. Dont let the last memory your family has of you, is you being a butthole.  I didnt think anyone would make it to 37. Straight Up and Punch List (who is using vegan cocain) made it to the end. Most of us came up short.  That was the idea, I didnt want anyone to finish, bc no matter how hard we try, we will never defeat time.

 

Thank You Harry Carry for this opportunity to lead. Thanks Birdcage for letting me take your Q. And thank you to everyone who showed up, knowind YHC was on Q and I was gonna try and kill us.

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perfect day for a doomsday clock

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Another beautiful spring day. Count was six for boot camp and six ruckers that headed right out of the AO.

Warm up
Mosey Run to front of middle school
Circle up and do:
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
Suicides relay race
Pax divide up evenly into two lines
Each pax does the suicide route
Then next pax runs
Waiting PAX squats
Finished PAX OH Claps
Rinse/repeat

Run to wall

Thang 2
Jacobs ladder/Lucky 13’s
Wall sit: do OH claps
Bear crawl to other side
Bomb jack
Bear crawl back
Called an audible and stopped at 9 rounds. Even though the distance for the bear crawls was a short 40 feet, we were getting really smoked. I’ll keep future Jacob’s ladders to single digits.

Mosey run
Stop and do Burpees (OYO 5X)
Rinse/repeat 3x

Needed to burn a little time waiting for the ruckers to return
Round of flutters
Round of Freddie Mercury’s

Ruckers returned and all pax mosey ran to COT to do:
Thang 3
Doomsday clock: Pax in a circle and each takes turn doing a push up, counting off as we go around the circle.
After 50 go to two push ups each pax
After 100 go to three push ups each pax
Add one after each 50
Pax eventually dropped out, leaving just two and they exceeded 300 count. Winner was Smokey.

Recover and do few additional Mary rounds.

COT.
Glad to have a ‘down range’ pax with us: Chalet from Charlotte.
Prayers/praise for Punch List’s baby progressing well in weight.

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6 years, God only knows where I might have been….

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6 years ago YHC rang the bell for the first time with a handful of rag tag HIM’s. There were 3 workouts, total, in The Fort. A lot has changed!  YHC was blessed enough to be able to come to Block Party and Q on a day that has changed my life.  32 other PAX joined YHC in the gloom for some fun for Day 20 for Ass Kickn’ April Y2!

The Thang:

Long loop around WEP

COP

SSH X 50, Squats X 25, IW X 20, Mountain Climbers X 25, Plank Jacks X 25, Slow Sumo Squats X 25, 6 count Burpees w/ hand clap X 10, SSH X 10 – Mosey to playground

DORA 1-2-3

Partner up, 100 Merkins, 200 Squats, 300 LBCs. Go.

Huddle Up

Got the PAX together to briefly talk about what F3 has done for me.  I had initially thought that F3 would always be a physical challenge, and it is, but I would never have guessed how much the 2nd and 3rd F’s would come into play.  Having 32 other men show up at 0515 to work out under my lead, shows exactly what F3 is all about.  Supporting your F3 brother celebrate a special, life changing day by doing burpees and dodging fire ants.  The 1st F is the magnet, always pulling you in.  The 2nd F is the glue, keeping you connected and active.  The 3rd F is the dynamite, serving others, putting yourself 3rd and sharing this crazy thing F3 to all men around you. Off to the hill for Jacob’s Ladder.

Jacob’s Ladder – 8’s – 1 Burpee at top and 7 Bomb Jacks at Bottom. Add, subtract, flippy flop, you know the drill.

Off to COT, but lets do some more while we count down to 0600.  30 seconds of Mountain Climbers, Plank, burpees….. Saved by the Bell. Done.

Great Tuesday morning.  So humbled and blessed with the HUGE turnout this morning.  I couldn’t be more excited about being a part of F3!

FunHouse

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US Army Staff Sgt / NYPD Police Officer James McNaughton

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We had 23 PAX show up for my VQ this morning….the support was much appreciated.

The morning started with a quick jog around the NAFO parking lot and ended with a standard warm-up of  Imperial Walkers, Morrocan Nighclubs  and Hillbilly Walkers.

Today we Honored a Fallen Soldier and NYPD Police Officer and our workout consisted of :

10 Burpees and a 100 yard run

27 Merkins and a 100 yard run

10 Donkey Kicks and a 100 yard run

27 Big Boy situps and you guessed it a 100 yard run

10 Lunges and a 100 yard run

27 Squats and who would have thought another 100 yard run

We Rinsed and Repeated ….. Some rinsed and repeated more than others.

Thanks to Dirty Harry and Punchlist for pushing me to lead this great group of men and getting my VQ under my belt.

Shield

 

 

 

 

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7

The Longest DORA

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This was my first time Qing The Coop. Ginsu was scheduled to Q, he had to be down range. So, Punch List asked me if i knew anyone who was free. I told him i would gladly take the Q slot. He was reluctant to commit. After a few tense minutes, he said I could have the job. I felt salty about it (not really). Punsh List and Wegmans are my shield locks, both are or have been site Q’s for The Coop (BADGER DEN) and yet niether had asked me to Q. With my (imaginary) Feelings hurt, I planned my weinke. I wanted it to be hard, I wanted to punish my friends and myself.  I’m always excited for kicks to the face.

The clock struck 0515 and looking around the circle of the men gathered, I noticed that Kiser had made his return from IR. Shield gave the disclaimer and we took off in a mosey. Shield is preparing for his VQ Monday at THE HONEY BADGER. After our mosey Shield led us in some windmills, monacan night clubs, mountain climbers, and maybe one more. Shield did a fine job and turned things over YHC.

I announced to the PAX that my imaginary feelings were hurt and I planned to take my pain out on them. We made our way over by the pull-up bars and  I briefed the PAX.  There woud be no pull-ups today. I had better plans.

The Thang 

Partner Up

DORA 1,2,3,4,5 + Quad-zilla

100 Carolina Dry Docks

200 Merkins

300 LBC

400 Mt. Climbers

500 Flutters

Partner 1 does the exercise while Partner 2 RUNS down the hill (toward elementary school) to stop sign. Then Partner 2 NURS (runs backwards) back up the hill to relieve Partner 1.  Quadzilla is always a crowd pleaser. Its the gift that keeps on giving. DORA took longer to complete than I anticipated. With 10 minutes left we moved over near COT. There we Prisoner ran (hands on top of head) up the hill towards the HIgh School. Stopped at a random sign, and performed a set of She Hate Me’s: 10 Prisoner squats (hands on head), 10 Burps, 10 merkins.  We ran back down the hill for a round of Mary followed by COT.

I had fun. Every morning is a great morning to wake up and push yourself beyond what you thought possible. This was the longest DORA I had ever experienced. And to think, I was thinking of making it an individual Dora, maybe next time.

 

Thanks Punch List for the opportunity to lead. Dont hesitate to ask me again.

 

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4

First Lieutenant Ashley White-Stumpf

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YHC actually woke up for this Q!

10 Pax showed up at 0500 with 1 arriving a little late but joined after we finished the warm-up.

Warm-up:

Moseyed to lower parking lot

Standard warm-up consisting of Morrocan night clubs, Al Gore Nightclubs, Windmill, Hillbilly Walker and Imperial Walkers.

The Thang:

Congregrate at the pull-up bars to learn about First Lieutenant Ashley White-Stumpf.

5 Rounds:

20 Pull-ups

10 Toes to Bar

21 Walking Lunges

400m Run

Once the 6 finished, we did a little Walk like an Egyptian, Ranger Merkins and some abs.

 

Thank you to Dirty Harry for the opportunity to lead!

Wegmans

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The Ranch -pre spring break

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Pulling into the parking lot I was thinking man we are going to have a solid crowd today. Then I remembered how many guys are prepping for the custom ruck in May. There ARE SOME OPEN SPOTS IF ANYONE WANTS ONE!!!!
We started with a solid six, 1 FNG from Pittsburg. Welcome.
Disclaimer was given and off we went.
Mosey with some karaoke, high knees, butt kickers etc.
Circle up SSHs, Mtn. Climbers, Moroccan night clubs, little arm circles forward/back.

Mosey around school to playground. 5 pullups/ 20 feet to fence, 4 pullups/ 20 knee to fence go down to 1.

go to swings feet on swings knees to chest/ 10 derkins.

Mosey to car loop bear crawl 15 feet 5 merkins keep going for about 7 times.

Wall sits while Pax bunny hops by. X 3

partner up 100 bomb jacks while partner runs loop get to 100 you done. Mosey to picnic benches 3 sets of 10 dips, derkins, step ups.
Mary for 4 minutes.

COT- prayers and praises, announcements.
Welcome Chicken Catchatore- thanks for bringing FNG out Pappy

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Philly Inspired Psy-Ops CSPAN at the Coop

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34 was the count at the coop and it was a great morning at the Coop with the temperatures near perfect and a special guest visit by Grand-Tan, CSPAN himself.  It was great to catch up with a #HIM and for his presence in the PAX.  But you can’t have  Grand-Tan return without a little engagement in the routine.  CSPAN honored us with his slightly angry, Philly version of a warm up.  The good news is that the PAX was angry at him and not me.
Prayers for Shady and his spill on the sprint back to COT and subsequent trip to the MD.  Grateful for Dirty Harry and his field ops specialty and coolness under pressure.  The highlight of the morning was watching guys step ups and do their part when another brother was in need.  That my friends is F3!
Message: Be Still
  • Where does your mind go in the stillness?
  • Regrets for the past, fears of the future, how many of us were thankful for the moment, how often do we use stillness in the moment to experience God’s voice and direction … I don’t do being still well because my mind constantly has chatter.
  • Be Still- observe the mind – become conscious to what is going on in your mind – results in your ability to be present and to own the thoughts in your mind
Warm up/ COP – CSPAN  maybe I will just summarize it at as a Nascar like (right turns though) sprints with up/downs with flutters, and more flutters and a few more flutters and then some flutters.  I think that covers it.
Mosey to band parking lot:
Suicide Sprints: 10/20/30
  • 50% sprint
  • Karaoke
  • Side shuffle
  • Full length full speed
  • Power Skips back
Rugby Sprints to the 50 and walk it back
  • SSH
  • Merkins
  • Mule Kicks
  • Flying Squirrels
Every 5 to the 50
  • Bear crawl 5 yards then 5 CCD increments sprint to the end
  • Burpee Broad jumps 5 yards then 5 merkins
Wall sits with burpees
2 minutes of MARY
Prayers for Shady’s recovery and quick return. Prayers for Bailey (CSPAN’s daughter) and the birth of their son today at 12:30. Many unspoken prayers known and unknown are put at the foot of the cross and we ask that the Lord tends to them according to his Will.
Aye!
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