The Coop Shovel Flag Hand Off

It was a crisp February morn… crisp enough to wear short sleeves, in fact. A change was in our midst and you could feel it coming in the air as Phil Collins would say.

Three weird-O’s (NASA, Dirty Harry, and YHC) showed up at approximately 4:10-4:13 to pre ruck four miles. Wegmans joined in somewhere along the way to get his daily mileage in, and then peeled off to get the field ready for his Weinke.

As Wegmans prepped, we finished our rounds and met up with other PAX around the shovel flag, which would soon be in my possession. Sixteen was the count.

Wegmans called the time, disclaimed the disclaimer, and then took us to the field.

We moseyed, we circled up, and we wind milled. Three times, in fact. Just enough to get Ginsu going about his affection for this specific movement. I cannot recall the other warm up exercises, but they were all counted to prime numbers in true Weginator fashion.

It was at this moment that I realized I had to utilize the best part of the AO. The toilet. I truly understand why NaFo is the #bestAO now.

Wegmans counted us off by 1’s and 2’s as I ran for the facilities. I took my break and found there was a 100 yard race of burpee/tire flips (one at a time), and my team has lost. This meant we did 10 Burpees while the other team did monkey humpers in our direction. We had a second chance, and we just about prevailed until shenanigans took place. Wegmans punished all of us with Burpees. That was fair.

Then he handed it off to the new site Q. I had some plans as well…

Football Field Circuit

Partner Workout

Each Partner Wheel Barrows every other 10 yards, both partners complete workouts equal to yard marker on the field that you land. Start at one end zone and work toward the other.

Endzone – Burpee Broad Jumps x 7
10 – Donkey Kicks
20 – Hand Release Merkins
30 – Jump Lunges (each leg)
40 – Air Squats
50 – LBCs
40 – Air Squats
30 – Jump Lunges (each leg)
20 – Hand Release Merkins
10 – Donkey Kicks
Endzone – Burpee Broad Jumps x 7

Gotta go back across the field.

All Together
Bear Crawls every 25 yards, stop for a workout
25 Yards
15 Bomb Jacks
25 Yards
15 Jump Squats
25 Yards
15 Bomb Jacks
25 Yards
15 Jump Squats

Props to Shield for kicking this weinke’s tail on his second post.

End with some Jack Webbs to burn the shoulders – made it to 5 Push Ups & 20 Claps.

Headed back to COT to do some quick Mary.

Ended with a shovel flag hand off. Looking forward to Site Q’ing the Coop for the foreseeable future. Hopefully I can keep the same momentum that Wegmans had working. Thanks to Wegmans for what he’s done with this AO. A true HIM.

Due to my slacking and not submitting this backblast immediately… I’ve lost track of the prayer requests. Please forgive me for that.

Some @HeardatF3 Mumblechatter…

Dark Helmet: “I wonder how this split Q is going to be?”

Wegmans: “Well I’ve already seen PL’s Weinke… so…”

Punch List Out.

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SlowBurn – Wegman’s Send off to Chimbote

Today at SlowBurn it was about Wegmans and his choice to say YES to a calling to serve. He heard this calling and it spoke to his heart and he accepted the opportunity to be vulnerable, uncomfortable and go into the world for his creator Sky Q. The cool thing about mission trips is we think its about serving others, but in reality its about Sky Q working on us.

38 PAX came to show Wegmans support. They were running, rucking, boot-camp and even Broga was represented. for 45 mins everyone got better in some fashion, but for YHC I felt led to honor Wegmans by pulling some of his work from previous workouts. I felt the best way to respect a man is to use his material. So away we went.

The Thang:

Warm Up mosey to lower lot

  • Typical COP stuff 5-7 exercise moves
  • Line up at end of lot for some others
    • High Knees
    • Butt Kickers
    • Karaoke
    • Shuffles
    • sprints

Mosey to far side of Indian Restaurant

DMB from Wegmans Ranch workout

  • Duckwalk – 20 yards
  • Merkins – 10
  • Bearcrawl back – 20 yards
  • 3 rounds

Mosey to Far side of Lowes

From the Wegninator’s Coop workout

  • Partner up
    • #1 = Wall Sit
    • #2 =
      • 10 Broadjump Burpees
      • 10 Powerskips
      • 10 Plankwalks (right and then left)
    • Flap jack
    • 3 rounds

Mosey to opposite side of Lowes

From Wegmans’ Slow Burn workout – The Triple Check

Groups of 3

  1. Al Gore
  2. Plank
  3. Run Lap around parking lot
  • 3 rounds, with each person rotating position

Mosey back to COT

Wegmans’s shared his WHY during the workout and serving others and his willingness to be vulnerable in a strange place and open to see what Sky Q will do.

Many in the group have been on mission trips before and I believe that we all have intentions of serving and helping others, however these trips are about what Sky Q teaches us about ourselves. Gives us perspective and understanding that everyone around the globe are all children of HIS and we should love each other.

Best to you Wegmans and look forward to hearing the lesson’s learned.

Cake Boss

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#Varsity

7 PAX joined YHC on this cool 30 degree morning for a tour of #NAFO.

NAFO has a large AO. We explored a good part of it.

Disclaimer – Disclaimed.

Mosey – Dynamic stretches; Karaoke left/right

COP: 45 SSH; in cadence

10 Widmills; in cadence

Mosey–> bear crawls ~25 yrds

Mosey–> 10 merkins; in cadence / Peter Parker / Parker Peter / Downward dog / Honeymooner

Mosey–> COP; hold plank while one PAX does a lap around the Round-About.

Mosey–> Lung walk to light post, bear crawl to next light post. Turn Around – Crawl Bear, broad jump back to starting point

Form 2 Teams:

~25 yard wind springs (loosing team 10 burpees / winning team: 10 flying squirrels)

~25 yard bear crawls (loosing team 10 burpees / winning team: 10 flying squirrels)

~25 yard wheel barrows; switch partners half way (loosing team 10 burpees / winning team: 10 flying squirrels)

Mosey to back of school:

Cinder-block work: 3 sets of 12 overhead press / 15 bicep curls

Mosey to chairs: 2 set of 20 box jumps / 20 dips

Mosey to COT –> ~3 min of Mary

COT

Thank you Harry Carry for the opportunity. I love this AO!

 

#CoopStrong

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2019 Q1 PFT – The Coop

YHC decided that 2019 needed to have an old tradition re-instituted, the Quarterly Physical Fitness Test.  So, Wegmans has given me the last Wednesday of every 3rd month to test and track the progress of the Pax.  The Thang:

Pull Ups – 1 minute

Situps – 1 minute

Pushups – 1 minute

1 mile run on track

Done – here are the results, in no particular order.  Just how they showed up on the sheet.

DNP – Did not Participate (these guys did a pre-run!)

Name Pull Ups Sit Ups Push Ups 1 Mile Run
FunHouse 5 45 37 6:40
Sk8orDie 5 39 37 DNP
DarkHelmet 22 42 64 7:21
Kaiser 15 22 61 7:38
SugarBug 3 29 36 8:41
Esso 12 38 43 8:25
Sasquatch 24 54 64 DNP
ChickenHawk 25 43 60 7:37
Wegmans 1 26 24 8:54
Husky 13 45 52 7:34
PunchList 12 39 33 6:48
DirtyHarry 5 50 50 7:28
Youts 18 44 51 8:49
Slash 8 26 31 8:45
Xray 3 12 25 9:15
Chunck 2 32 20 8:32
Tinsel 22 38 36 8:43
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The Fort – We are on a “Journey” and looking for “Hook Ups”.

18 men came to The Fort for an extremely hyped beat down by YHC on the twitter machine. Ginsu is off of the machine so I had to hype it up even more. I think everyone got their money’s worth and here is what happened.

Standing right in the parking lot:

SSHs
CCDs
Seal Jacks
Wind Mills
Imperial Walkers

3 lines at stairway to heaven
Run/lunges every other pole

Mosey to Hill
7s-Derkins/Bombjacks

Back to stairway to heaven
Partners
1-suicide 4 poles
2-sumo squats
-calf raises
-Backward lunges

As we were working out, I asked the men about getting extremely good hook ups. No we were not talking dates or “women”, but events and special treatment. I heard things like Masters Tickets and Playing Augusta and Meet and Greet with front row tickets at concerts. YHC was able to be on the track at the Daytona 500 right next to the drivers…..was totally wild. Point is we felt special and privileged.  I told the men that the best hook up available to every single one of us is when JESUS escorts us through to heaven. All of us will have our day in front of the big guy and the invite to all of us from Jesus today is, are you with me or against me?? Does he know you? I’d be happy to discuss with anyone about this hookup because it happens on this side of eternity…..not at the ticket window!

Hand off to Ginsu

Ginsu focused on the Journey and taking in everything along the way. The good and bad builds us into the men we are. The choices we make and lessons learn can make all the difference.

Mosey to Springs building and find wall
Alternating
-People’s chair
-Muscle Ups-10counts with hold

Mosey to parking lot
-Broad jump Burpees 3 islands (50yards), Run back

-bear crawl 4 step then Merkin, 3 islands (50yards), Run back

Mosey to playground
Partners
1-pull-ups
2-run lap
3 rounds

COT

Thanks Bonsai for the Q

We carried a piece of wood the whole workout called The 6 as a reminder of servant leadership and that by picking up the 6 we are developing future leaders.

Qsource LDP led by Old Bay after COT

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Keep Moving to Get THROUGH It

15 pax shook off fears of rain & cold to post to The Fort, seeking a jump start to the MLK weekend.  All veterans this morning so Anchorman checked the Disclaimer box in brief fashion and then offered a preview with comments about avoiding the pit of “getting stuck” and embracing the opportunity sharpen yourself by “going  through it.”  Oh yeah, he also made a reference to 100 burpees coming over the next 60 mins.

The Thang

Run to front parking lot between WEP and Springs

COP — SSH, Burpees x10, IWs, Merkins, Flutter kicks, Burpees x10 (count=20), Morrocan night clubs, Overhead claps, Morrocan night clubs

Run to Pike’s front lot

People’s chair, Burpees x10 (count=30), people’s chair

Run to bottom of Massey St hill

1 Burpee at bottom, run to top, 2 Burpees, continue down and back up adding 1 Burpee on each end until 10 Burpees at the top. Result: 55 total Burpees (count=85)

Handoff to DD

Mosey to memorial park

Makhtar N’Dyae

Knee-tar N’Dyae

Mosey to parking lot grass

Tunnel of love

Mosey to Pike’s front lot

People’s chair on wall / Donkey kicks x10 on wall
Rinse & repeat

Bear crawl across lot / crawl bear back
Rinse & repeat

Mosey to Springs side lot

Plank it up shoulder to shoulder for bunny hops through the pax to the end of the parking lot.

Freddy Mercury / Hello dollies

Move to wall

Wall pull-ups x10

Sprint to curb and back

Wall pull-ups x10

Mosey back to WEP

Burpees x10 (count =95)

Box cutter

Rosalita

4 Minutes of Burpees

COT

NMM

We had a great morning at WEP with a lively group of mostly veteran pax.   Cool and damp, but no rain until COT.  Thank you to all the pax present, to Bonsai for the invite to Q and to Anchorman for sharing the lead in High Impact fashion.

T-claps to X-Ray and Slash for consistency in their first 30 days since their initial post at The Fort. And t-claps to Esso for their EHs and encouragement.

The theme for the day was about not getting stuck when facing adversity and instead going THROUGH it.  Anchorman referred to an article by Jalen Hurts (Alabama QB transferring to Oklahoma) where he describes his faith through the experience of the January 2018 National Championship game and the following season in Fall 2018.   Hurts said, “This isn’t something you’re stuck in,” I’d tell myself. “This is something you’re going through.” And one thing I can promise you is that I’m better off for having gone through it. Everything I dealt with at Bama: I’m stronger for it. I’m wiser. I’m a better man.” You can read the article here.

Anchorman didn’t waste any time delivering extended pain during the opening COP with his shoulder series of Moroccan night clubs and overhead claps…drawing much mumblechatter.  The move over to Massey Street triggered even stronger mumblechatter.  The pax rose to the challenge despite the grumbles.  They got THROUGH it.

The suspense of reaching the 100 burpee mark carried us through the final 30 mins of the workout.  With about 6 mins left, we chinned up close to the bar, reaching the 95 mark.  Anyone who expected YHC to stop at 100 surely won’t make that mistake again.  Everyone lost count of their total during the 4 mins of burpees wrap-up.  But they all got THROUGH it.

We paused after the Tunnel of Love to reflect on a tragic example of getting stuck instead of getting through it.  I learned last week about a 53-yr old Chicago father of four who committed suicide.  His name is Tim.  Tim was a year ahead of me at ND in the late 1980s, and we lived in the same dorm for three years.  I don’t recall having any contact with Tim after he graduated in 1988.  But, certain of my classmates from the Chicago area did have contact with Tim.  In fact, some lived nearby, attended the same church, had kids in the same schools and the same sports leagues.  Looked at in some ways, Tim appeared successful — professional career in the financial sector, home in a sought-after suburb, four kids, private schools, etc.  At the same time, Tim battled alcoholism…maybe all those achievements weren’t truly fulfilling for him…maybe he was stuck…maybe he wasn’t getting through it…maybe he couldn’t get through it, at least not without help, not without a partner, not without a group.  The most chilling comment in many emails I read about Tim and his situation was when the email sender said “…then I lost touch with him.”  The challenge this week is to consider someone you know who’s facing tough circumstances, someone at risk of getting stuck and reach out to that person.  If you’re in the unfortunate place of being stuck or at risk of being stuck, identify someone who can help you start moving.  That’s the essential action to getting THROUGH it.   If you need two names, put Anchorman and Double D on your list.

SYITG

 

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Sally vs. Roxanne

Nine men braved the gloom to settle the question of which challenge is better: Sally or Roxanne.

Began with a warm up:
Short mosey run
Pull ups (5 oyo)
SSH (IC 12x)
Moroccan Nightclub (IC 12x)
Windmill (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Pull ups (5 oyo)
Run to the high school for the below.

Thang 1: 10 exercise routine: exercise for 32 seconds, rest/transition for 10 seconds
1. Imperial Walkers
2. Dips
3. LBCs
4. Jump Squats
5. windmills
6. American Hammers
7. Step ups
8. OH claps
9. Flutters
10. Calf raises

Thang 2: Sally Plank Routine (low plank-high plank) Song: Flower by Moby

Thang 3: Repeat above 10 exercise routine

Thang 4: Roxanne push up routine Song: Roxanne by the Police

Thang 5: Repeat 10 exercise routine

Short Mary round
Run to COT

Official poll results: Sally was preferred over Roxanne. it was close though.

Prayers/Praises: All went well for DirtyHarry’s daughter at the hospital. Kaiser for new role at work, while running own business.
Also: Prayers for all law enforcement, first responders and medical professionals.

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Intentional

Today’s brisk temperature did not stop the Pax from posting at The Coop. We had 3 pre-ruckers that joined us for a high impact workout. All 15 of us pushed each other to get better.  What an amazing morning with my F3 brothers!

The Thang:

Mosey to the parking lot in front of the school

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (15x), Moroccan Night Clubs (15x)

Mosey to the pull up bars: Jacobs Ladder with burpees at the bottom, pull ups at the top 9x

Mosey to FMES:Balls to the wall, People’s Chair 4x

Moleskin:  

High impact men, you must be intentional with your time. Our time on this planet is limited and life moves at very a fast pace. Respond to the Great Commission by intentionally investing time to build God’s kingdom. Do not let the ways of the world distract you from His calling. Be intentional with your family by studying and serving them. Identify and address the needs of your wife and children.

“Impact is never about knowing all the steps ahead, but about taking one intentional step after the other.” ― Bidemi Mark-Mordi

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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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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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