#LacesIn. 0515. It Pays To Be A Winner.

We played a little bit of “It pays to be a winner” this AM at Laces In in honor of GoRuck Team Selection which starts today.
If you aren’t familiar, this is a common phrase spoken in Selection, and it’s a great tool they use to get into guys heads to make guys feel pressure and push themselves.

Here’s what it looked like… The Thang:

We moseyed to the back parking lot behind the baseball field (the Band Practice Lot) for a little warm up. Some Mountain Climbers, Windmills, SSH… the usual fare.

Then we moseyed to the front of the school for some CDDs, lunges, and flutters. Spiderman made a comment at one point about losing guys because of the pace. I thought about that… With a crowd as large as we had this am, I wanted to get a sense of where their heads were. Who’s pushing, who’s trailing, who’s struggling…? Am I struggling? Am I trailing? Can anyone even really know these things…?

Anyhow, then we moseyed back the lot from whence we had just come, where we began every Pax’s favorite game show: “It Pays to Be a Winner” (at this point, the Pax didn’t know we were playing). We lined up at one end of the lot and got underway.

Round 1: Bear Crawl to the other end. Alchemy won this round. Because he’s 17. And quite fit. Since he won, he got to choose the method by which we traveled back to the other end. He chose Bear Crawl. He was disqualified from choosing anymore. Because he’s 17. And quite fit.

Round 2. Bear Crawl to the other end. Alchemy won again. Shock. So his prize was that he got to pick who chose the next method. He chose Moab. I don’t remember what he chose, but it was no fun.

We continued to play a few more rounds with Pax choosing sprints, Bernie Sanders (Nur, Backwards Run, whatever you want to call it), Power Skips, and finally Broad Jumps. J-WOW won that round and so he got to set the pace back to the bottom of the hill by the stadium (the driveway in). We made a stop at one point to let everyone catch up and did an exercise there… No recollection what it was… anyway, we finished our mosey to the bottom of the hill and partnered up. SIZE ALWAYS MATTERS. #TWSS

Bonsai won the sprint to the bottom of the hill, despite my best efforts to cheat, and so he picked the partner method of travel to the top of the hill. He chose wheelbarrow. Because he hates happiness. Funhouse and Jekyll tried to cheat to get ahead and despite my best efforts to pull them back and make it “fair” (which meant making them go back to the start so I could cheat instead), they still won. So we moseyed back to the bottom of the hill and since they were the winners, they chose the method of travel to the top of the hill. They chose Partner Carries. Because they hate Bonsai.

The winners this time were the come from behind, dark horse team of Zima and Dirty Harry. Turns out Harry runs faster under weight. Which confirms our suspicion that he’s not actually from this planet. One more trip up running backwards and that was pretty much it for us…

The party bus came, saw, and spread the love…

-DH

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Old School at Alacatraz

I got the call early on Saturdayy morning that  my Co -Q was having flu like symptoms and I decided that the Pax would be my Co-Q.  I was excited to see a classic group of old school and new regulars at F3.  After almost 8 years of doing this it is great to see old friends and meet new ones.

I had decided I was going to take a tour of some of the areas of Alcatraz I had not been to in a while.

The Thang:

Mosey to tennis/pickle ball courts:

Around the circle 2x with each member leading an exercise.  Exercises included but were not limited to side straddle hops, LBC, imperial walker, dynamic stretches, cherry pickers, merkins, windmills, peter parkers, parker peters.  The counts were between 11-21.

Mosey to short wall by the golf course:  30 step ups….at this point slum lord ran but and was sucked into our pax….. then 25 derkins, 20 monkey humpers and 25 irkins.

mosey to hill by golf course.  Partner up and grab one rock per group.

Run up hill while partner does curls, switch, bear crawl up hill and crawl bear down while partner does overhead press,  switch,  run up hill while partner does tricep extensions, switch and bear crawl up hill and crawl bear down while partner does chest press, switch.

Run to club house steps and wheelbarrow and up and down, switch.  Rinse and Repeat.

Stop on way back for LBC- 30 OYO.

Mosey back and per Zima suggestion do a 4 minute hill workout calf buster by running up the hill backwards for four minutes and forward down (crowd pleaser.

Moleskin:

It is always great to lead.  It is amazing how time has flown and many a pax has seen time at Alcatraz.  Always great to catch up with new regulars and the ol faithful.

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Simulation Training for May Event

Seeing that many of the past Q’s at the Fire Ant have been ratcheting up the physical training, it was time for some simulation training since there are a few new newbies. 19 PAX chose to post this morning.

YHC acted as the cadre and asked for 1 rookie and seasoned PAX. Instructions were given – 5 minutes to get the PAX in formation, ruck up, sandbag ups, and move to the bus drop off. Off they went.  They were 30 seconds late, but Q decided not to penalize.

Next , 2 rookies were assigned team leader and assistant team lead. They were given – 10 minutes to get to big tree with 100 merkins and 100 LBCs. Off they went. As they headed towards the big tree, the TL/ATL stopped and had all PAX do 25 merkins and LBCs. The PAX stopped 2 more times, and then at the big tree finished the 4th set. They went 3 minutes over. I informed the PAX that it is critical to listen to detail. I didnt say all PAX had to do 100 of each, I said you had 10 minutes to get to tree with 100 of each. The PAX could have broken these out to each PAX.

Next, 2 new rookies were assigned TL and ATL. They were given 3 minutes to get to the basketball courts. They made this time – well 15 seconds late…. Each PAX had to do 20 manmakers due to previous penalty.

Lastly, 2 new rookies were assigned. They were given 5 minutes to get to flag poll with each PAX doing 100 flutters. The TL and ATL listened well since they informed PAX the full directions.

The key is to listen to the details by the Cadre in order to not get additional penalties.

Announcement and prayers conducted

 

 

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The runners take on Pantheon

Thanks to Gears for putting the word out and doing some quality marketing for a rare Bootcamp Q by YHC, and an equally rare BC participation from Gears & Zima.  As I waited in the gloom, the cars kept coming in.

Circled up, disclaimer was given and the 3 runners took off and the rest of us moseyed around the parking lot for a nice warm-up.

COP – SSH, IW, Low slow squat, Merkins, Mountain Climber, Peter Parker

Mosey to the bottom of Hubert Graham hill for a little BLIMPS.  Run to the top -5 Burpees, back down for 10 Lunges(each leg), back up for 15 IW, Down again for 20 Merkins, up again for 25 Plank Jacks, last trip down for 30 Squats.  Mosey back to school parking lot for a round of 11.  Start on the curb for 1 Mike Tyson(look it up) Bear crawl across parking lot for 10 Hello Dolly(in honor of Carol Channing RIP) jog back for 2 Mike Tyson, and so on and so on. The Mike Tysons were a real crowd pleaser, especially with the runners.

Another Mosey around the parking lot, with an AYG to finish at COT just in time for some Mary.

All in all a great morning, awesome to see some faces I hadn’t seen in a while, and it’s always fun to have Olaf around.  Thanks to Royale for making the long trip over the bridge to join us.

Announcements – Q-Source, Joe Davis, Special Honey Badger workout on Monday, and of course The Yeti!

Quick discussion on the Word of the Year, a few guys shared their word and why it was chosen

Prayers & Praises – Mile High is thankful for coming out for 6 months and the change it has made in his life. Prayers for sick friends & family members as well as injured Pax.

 

 

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The 2018 Fort Clave Boss 5k & Christmas Convergence

0545 – Arrive at Palisades Elementary School AKA The Abyss where Bear Grylis is tailgating like its the Summer Concert tour and he’s at FORT-A_PALOOZA.

Ruckers and Runners were gathering and getting ready for a full morning of all 3 F’s. The Pre-Ruck led by Bonsai (as Worldwide Leader was MIA) got together and away they went.

YHC gathered all of the Clave Boss 5k runners and gave the instructions for the course. Signs were posted however it was still difficult for some to follow (Royale, Funhouse and some others) and they got 3.5mi surprise.

0605 – The 4th Annual Clave Boss 5k launched and 32 runners hit the hills of Palisades. This year we awarded Bundt Cakes to the first runner at various paces.

  1. MacGyver flew in at 20:47 6:60/mi and then went back to encourage other runners – True #HIM
  2. Sharkbait came in at 24:43 7.88/mi
  3. Islander rolled in at 27:10 8.74/mi
  4. Twister with a 31:25 10.08/mi
  5. Smuggler wrapped it up with a solid 34:11 11:00/mi

Appreciate all the participants. Next Year’s 5th Annual will be a special event for sure!!

0700 – Preruck has returned, Clave Boss has wrapped up and now more cars have entered the parking lot with PAX gathering all around. It was time to launch the convergence. YHC ask if there were FNGs, and we had 4 in attendance, gave the disclaimer. YHC then gave RUCK crew green light to jet with a 0750 COT. The remaining 75 or so PAX had YHC and Maximus for the next 50minutes

The Thang:

Mosey parking lot….20 SSHs, Go to other end of lot, Merkins, go to other end of lot for squats, back to other end of parking lot for LBCs

Line up in 6 lines, each line goes to a cone and each cone has exercise on it

  1. Merkins
    1. Bearcrawl
  2. Leg Lifts
    1. Lunge walk
  3. Wide Arm Merkins
    1. Run
  4. Donkey Kicks
    1. Bearcrawl
  5. Spider-man Merkins
    1. Lunge walk
  6. Sumo Squats
    1. Run

3 rounds of above, 5 reps, then 10 reps, then 15 reps

The mumble chatter was classic and the fellowship as always enjoyable

Handoff to Maximus

Mosey to back of School and line up in 6 lines for Pain Platoon

  1. Santini led squat routine that is always a crowd pleaser
    1. Burpees
  2. Pusher led Lunges
    1. Burpees
  3. Double D led Mc-tar-Ny ??
    1. Burpees
  4. Bubba Gump led SSHs
    1. Burpees
  5. 4 lines – turn to face one another – then Seal Team Sit ups–always a big crowd pleaser

Mosey to front of school for COT:

Plank while waiting on RUCK crew and 6 inches with Walker…..always fun!!

  • 93 was the count with 4 FNGs
    • Bo Knows
    • Ferris
    • Gaylord
    • Doubtfire

 

  • We Switzered to gather around and listing to Mr. Clean give a message and challenge to the PAX
    • I’m honored to speak with you today;
      Tomorrow (Christmas night) is the 1 year anniversary of me and the kids finding Cindy (my wife) unconscious. She was immediately put on life support
      Cindy died 3 days later from complications of MS and an addiction to alcohol
      I thought our life was on cruise control. I was being non -purposeful and non intentional. Being a single parent and grieving thru the tragic death of a spouse has been unreal.A few things I have learned from this that I would like to share.

      1. I have a much deeper awareness of emotional health. I have been humbled. Being humble creates avenue for change and growth. My question to you is…are you vulnerable and humble enough to let brothers in to help you?? Are you humble enough to ask for him if you are escaping reality w addictions? Alcohol, porn, etc
      2. I have a more real relationship w Christ.At a time when I doubted Christ care for me and my children and his desire to help our family Christ stepped in and answered a very exact prayer request. If you have doubts about Christ, speak to me please. I would love to share with you what He alone has done.
      3. I am thankful for the suffering. It has brought our family closer together. Even though I and the kids are miss Cindy everyday, we have so much to be thankful. I am thankful for the life that we had w Cindy. I am thankful that she is suffering no more. I am thankful that Cindy is made as new. Most importantly, am thankful for the birth of Christ. He gives us HOPE for a better day.
    • My Challenge to you is Love Deeper and Speak Sweeter. — too often people speak disrespectfully of their spouses and children and parents. Words matter and we all need to choose them wisely. We need to hold each other accountable and “get our heads out of our asses” as you never know when that person will be taken from you.

YHC can’t thank Mr Clean enough for this message and his friendship. over the last 2 years we have grown together to be better Christ followers, better husbands and fathers. He is such a great leader and I’m blessed to have him in my life.

If you need someone like this in your life, reach out to me and we’ll get you set up as there are a boatload of HIMs in the PAX

********ALERT***********ALERT**********ALERT*********ALERT***********ALERT****************

It was time for some major announcements in leadership. YHC has led as NANTAN for The Fort region for about 15months. Prior to that I was Weasel Shaker and prior to that 3rdF Q and in-between Site Qs of Ranch, Ballroom, Crossroads,, ChicknWizdim, and led CSAUP teams at P200, Kiawah and others.

It was time to hand over the keys to this well oiled machine to a new leader. A man I’ve watched grow and lead in all 3 F’s and lead well. First got to know him well on the 2014 BRR 9 man team. I was asked to attend Colombia mission with with him in 2015 that he led. Have Qd many times with him and attended a retreat in Boone with him in 2017 and saw his heart for God, Family and the PAX of The Fort. In 2018 he led BEYOND and pushed men to not only dig deep physically but to stretch themselves emotionally and spiritually. This sealed it for me that this man understood leadership and that men needed to be Freed to Lead.

MAXIMUS is the new NANTAN of The Fort!

I personally am excited for this next chapter and look forward to more men being Freed to Lead by his example and inspiration. With this change, some other leaders have stepped up as well.

  • Weasel Shaker = Funhouse
  • 1stFQ = Royale
  • 2ndFQ = Wegmans
  • 3rdFQ = Gecko

I personally want to thank Old Bay for years of leadership and more importantly friendship. I true HIM who makes so much happen behind the scenes that there is no way The FORT would be where it is today without him.

Also, want to thank Anchorman for 2nd F Q during my time as Nantan, as well as all his leadership at Footloose, encouraging guys to push themselves and the many great ideas and ways to challenge the PAX. Appreciate you brother!

BOM – Gecko had great words to close out this convergence. As we celebrate the birth of Jesus and all of the Holidays, I pray we find JOY in everything and not take anything for granted. I appreciate all the PAX and my brothers of THE GLOOM.

Cake Boss

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Big 50 Birthday bash

Today was my 50th Birthday and Maximus allowed me to lead a Beyond so that I could take some extra time to discuss somethings that I have been pondering as I approached this milestone birthday.  To go along with our monthly theme of Vulnerable I took the opportunity to share some struggles as well.  With that we moseyed.

Warm up of SSH, Imperial walkers, Squats, Mountain Climbers, Merkins, and Plank Jacks

Moseyed to Rite Aid parking lot(some chatter about too much running, but I ignored it).

Sharing time #1 – Shared with the Pax that I feel like 30 year old me would have thought that 50 year old me would be “further along”.  Further along Professionally and Financially, Further along Spiritually and in Family.  In 2001 I was recruited to Charlotte for a position with a new company, for a salary that I thought would be my ticket ahead.  I had great plans that I could do this for a bunch of years, make a bunch of money and then I could check out and go do something that I wanted to do , maybe full time ministry or teaching.  Within 1 year it all blew up, I was demoted for not doing a good job, salary was slashed plans were gone.  17 years later we’re still feeling the affects.

First circuit – Partner up – Partner 1 does People’s Chair Partner 2 does a lap, then flip it.  Next Partner 1 does Plank, Partner 2 does a lap, flip it.  Next Partners do 100 Merkins as a team, 1 runs I does Merkins, flip it.

Sharing time 2 – Felt like I would be further along spiritually.  30 year old me would have thought I would have gotten past my need for man’s approval.  I would have thought that the sins that tripped me up back then would be conquered and pride & lust would no longer be an issue foe me, but they are still there.  Felt like I would be further along in family & parenting. My plan was to be an empty nester at this point, but here I am with a 7th and 9th grader still at home, and t top it off I’m not particularly better at parenting then I was when I 30.

Circuit #2 Partner again – Lap #1 Partner 1 does Al Gore Partner #2 does a lap.  Lap #2  Partner 1 does Flutters Partner 2 does a lap.  Lap #2 Team does 100 Big Boy Sit ups total while 1 partner runs.

Sharing time 3 – The truth is that when I look at my life with clear eyes I can see that my life has been Blessed beyond measure!  I have a job that I mostly enjoy, and work with great people(shout out to Royale) and I am well compensated.  I have a beautiful wife of 26 years and we have a great marriage that keeps getting better.  I have 5 awesome kids who are healthy and bring me great joy, and sometimes frustration.  To add to it I have found this thing called F3 and a group of friends and Brothers that I never even knew I needed!  To see my 50 year old life s anything but blessed is ridiculous.

Off to COT for 2 minutes of Mary

Final share – What I have found is that the only times that I get down about where I am at 50 is when I look around me at others and I compare myself to what  my perception of them is.  This can lead to pride but for me it mostly leads to despair.  What I am trying to learn is contentment as Paul describes it in Phil. 4, whether he had much or little Paul was content.  The source of this contentment is found in Phil. 3 where Paul shares that all of his achievements, any possession he may have or any legacy he may be able to boast about , all of is it is worthless, or as he calls is a big pile of manure, compared to knowing Christ.  Paul says he has 1 aim, and that is to Know Christ!!  The secret Paul learned is that all he need was Jesus and if he had Jesus he had all he needed, and if he had Jesus, he could never lose him so therefore he could always be content.  In whatever amount of years I have left let this be my aim; that I may know Christ!!

Thank you for the opportunity to lead.

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Pantheon 2018.45

I’ve been doing breathing exercises for awhile now, but I didn’t consider it an activity worthy to include at an F3 workout.  Then Santini did it, so now I had to do it better.

Warmup, nothing new here, go read a dozen other backblasts

The Thang

So the point of this is to max out your heart rate and then try to control it as best as possible.  So step number one… max out heart rate.
40m sprint then 5 burpees, 40m sprint back, 5 burpees, repeato.
Continue till I call time, which ends up being around the 5-10 minute mark.  I think I got 4 to 5 back and forths in…  I just called time when I maxed my heart rate.  I know I’m at it, cause I could lose control of my bowels at any moment.  There are two kinds of people in the world, those that Merlot and those that crap in the woods.

On to step number two.  Take 5-10 deep breaths (as deep as you can, pushing your abdomen out in every direction you can to put as much air in your lungs).  Exhale and then hold your breath for as long as you can.  When you can’t hold it any longer, take a deep breath in.  Hold it for 15 seconds.

In this interval you should try to oversaturate your blood with oxygen in order to be able to hold your breath with no air in your lungs as long as possible.  This triggers your parasympathetic nervous system, floods your body with CO2 (which will later help oxygen absorption), and slow down your hear rate.

Repeat the max heart rate, repeat breath exercise.

Change heart rate exercise to 40m bear crawls and 5 bomb jacks, repeat breathing.

Wrap up with core and back/shoulders.

Moleskin

Jekyll asked me if I’d ever used this for stress.  I have.  I have also used it for insomnia.  Recently, I used it to get rid of a headache.  Somehow it reduces inflimation as well, because when I do it in the morning, if I’m having sinus pressure, it goes away.  I used to pop Ibuprofen like tic-tacs, but now I haven’t used it in years, and breathing is a player in that equation.  Exercising is great, but it’s only step one in the effort to make yourself a less fragile human.

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How heavy is a Bonsai tree?

As I was preparing for the Q at Fire Ant I was excited and had everything planned out. However apparently the one thing I didn’t plan for was my inability to set the alarm for the correct time. I woke up at 4:55 and pretty much ran out of the house with all my gear in my hands. I was able to get to the AO with a few minutes to spare, but my head wasn’t in it. It didn’t take long for the Pax to notice as I completely forgot to count in cadence for the first exercise. After a couple exercises I was able to get my head right and lead. Apologize to the Pax for my mistake. Thanks for bearing with me as I proceeded to Q. In the end I believe it was a good workout, but definitely started out rocky.

We started the workout off with a homemade litter/gurney/stretcher (whatever you want to call it). However thanks to Spider Man I decided to place 230 lbs (my weight) of sandbags on this litter because he mentioned he was able to hold all the weight of a Bonsai in one hand. 4 Pax jumped on the litter while the rest of the Pax grabbed the cinder blocks and moved around toward the back of the school.

Dropped gear and began the warmup

Warmup:
Windmill – helps when you count in cadence so the Pax know how fast to go
Merkins
LBCs – after getting poked by the Pax I figured I would make sure they rolled on the wet ground
Superman

The Thang:
Pax counted off in 4’s since we didn’t have enough blocks for everyone. Each group took an exercise and work through all 4.

Round 1:
5 man makers
10 merkins
Farmer Carry down stairs and back up
20 LBCs

Bear crawl 40 yds
Crawl bear 40 yds

Pick up litter and cinderblocks and move

Round 2:
5 man makers
10 V-ups
15 Curls
20 Shoulder pulls

Pick up gear and move (Rotate as needed)

Round 3:
5 man makers
10 – can’t remember, but it was not fun
15 Squat Thrusters
20 Ruck Swings

Arrived at COT with 1 minute remaining so we finished off with 5 more man makers

The intent of this workout was to get Pax to work on their grip strength by carrying heavy stuff with their hands. I have found that carrying items where I need to leverage grip strength is a weak point of mine. My grip tends to give out much quicker than other areas. The only way to get better at something is to continue to work on it.

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Fall Sunrise at Alcatraz

Six faithful PAX removed themselves from the fartsack to post for the Fall Premier of Alcatraz.

Conditions: Temperature mid-50’s, Dew – heavy, Gloom – minimal due to maintenance crew turning on the field lights.

Work: Change Order kicked it off with a disclaimer, mosey and a warm-up COP with some stretching and 10 counts of SSH’s, Merkins, Imperial Walkers, Freddie Mercurys, and maybe some more.

2 rounds of a 4-Armed Starfish with 10 Burpees in the center (round 1) and 10 Bomb-Jacks (round 2)

  • 25 SSH’s
  • 25 Merkins
  • 25 Freddy Mercurys
  • 25 Low Slow Squats

Paver work with two cycles of 20 Curls and 20 Overhead Tricep Extensions

Handoff to YHC for a mosey around the park, including a trip down and up the hill, with a few stops for a 20 yard bear crawl, 10 pull-ups and some squats, 10 dips, and 10 merkins more bear crawls, and ending with a short plank.

Behind the dugout for 20 step-ups each leg, and another 10 dips, then to the field for a 15 minute Wheel-of-Pain.

With 10 minutes to go, we hit the small field wall for a variety of PAX called exercises with field sprints.  Wall Sits, BTTW, Merkins, SSH’s, and a mini Yoga session.

Wrap-up: Having been an aspiring Ragnarian for the last few months, (I can run, I’m just not good at it), it was good to be back at Alcatraz.  It is worth noting that choosing to focus only on running for a few months, makes Boot Camps a LOT harder than they used to be.  Review the above and note the low rep counts.

YHC realized yesterday evening that there was not a Q lined up for Alcatraz this morning.  Thank you Change Order for agreeing to step up and join me.  As always, I am thankful for the opportunity to lead.

Praises for a mother’s successful surgery, for F3, and a safe and healthy morning.

-Smuggler

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The Fort 6 year Anniversary – Making Getting Better a Priority!

September 29, 2012 the landscape of Fort Mill changed dramatically. Some men from north of the border grabbed the attention of a few men south of the boarder and said we may have something for you. Double D, Santini, Senator Tressel, World Wide Leader, Red Banjo, Assassin, Peach and maybe others made the commitment to come to a “workout” on that Saturday morning. It was very skeptical, but I am sure each of them will say it changed their lives.

Here we are 6 years later, meeting in the same park with more than 200 regular participants (800+ over the years) at 37 workouts across The Fort/Lake Wylie area. Thank you to those that gave it away and thank you to those that said yes!! I think it is safe to say, IT’S MORE THAN A WORKOUT!!!

Today we recognize the 6 years with 6 Qs leading a beat down in 1st F style. On September 21st, Jekyll led us in our Invergence, which reminds us of the 3rdF and that there is something bigger than ourselves. Serving, Praying and Worshiping together happened then. On this day, we are getting better physically and having some fellowship with 70 of our PAX,

Format was a rapid fire approach where each Q has 10mins to lay it on the PAX. Old Bay would keep time and blow the air horn (maybe tweet the horn??), and then the next Q jumps in.

YHC asked for FNGS, (none) and explained the plan of attack, and then the Horn Sounded

The Thang:

  • Wegmans for COP
    • Mosey down path out to grass
    • Circle up and some traditional and not so traditional exercise moves.
    • We did notice another “Boot camp” group in the gloom. T-clapps to them, however also saw 2 holding clip boards…..not F3!!
    • Horm Blows
  • Funhouse on Q
    • Mosey to the hill for Jacobs ladder
      • Burpees
      • Squats
      • Some mary to fill time
      • Horn Blows
  • Jwow on Q
    • Mosey to top of hill for partner work
    • step ups/lunge walk up and down hill
    • squat jumps/lunge walk up and down hill
    • Plank hand slap with partner
    • Horn Blow
  • Twister on Q
    • Mosey to tree line
    • Army Crawl to tree /SSHs
    • Sprint to tree/Merkins
    • Army Crawl to Tree/SSHs
    • Sprint to tree/merkins
    • 2 rounds
    • Run Path until Horm
    • Horn Blows
  • FLUX on Q
    • Mosey back to hill
    • 6s – do following 6 times
      • bear crawl up hill
      • diamond merkins
      • bear crawl back down hill
      • Some filler in there of something aweful
      • Horn Blows
  • Assassin On Q
    • Mosey to play grownd
      • Dips
      • Derkins
      • Burpees
      • multiple rounds with running around the playground until…..
      • Horn Blows

The PAX was dripping wet from rolling in grass but also from the humid beat down that just occurred. Thanks to all the Qs for bringing it and having fun out there.

I brought up to the PAX “WHY”? Why F3 versus the many other options we have even outside of fitness and self help books. Why do we get up early and why do we do CSAUPS and why do we attend 3rdF and give away our time at various community organizations???

Pockets, Spud and Assassin all shared their Why. Thank you! I’m sure there were many more that would undoubtedly impactful.

I mentioned my why was straightforward for me. I want to continue to challenge myself physically, surround myself with like minded guys heading in the same direction and reach more guys for Sky Q and HIS purpose. I feel F3 has positively impacted my life in all 3 Fs and why would I not give it away??

See you in the GLOOM!

Cake Boss

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