QIC: The Count
PAX: Candu, Peanuts, SunBurn, VSquared
Nice cool morning (37 degrees), but very nice for a beatdown! Light winds, and a little humidity in the air.
Let me thank Candu for conducting the warmup as I had just finished my 6.25 mile Ruck 5 min before go time (0530), and forgot that I was on Q for the morning. What can I say, getting old is a bitch.
Lets just call this a Little of This and a Little of That!
We stayed right in the parking lot area, as I didn’t feel like going for a run, and opted to do cardio with a bunch of stations (12 to be exact) with little to no rest in between. Each station was done AMRAP in 60 Sec, and round 2 in 45 Sec. We had options! Between stations PAX could Bear Crawl or Walking Lunge. In addition we had options at the 3 weighted stations to conduct any upper body exercise (Curls, Triceps, Kettle Swings, Bent Over Row, etc.) The 5 PAX who were there showed great drive and motivation to stay with me!
- Upper Body (35 lb Coupon)
- Upper Body (25 lb Coupon)
- Upper Body (25 lb Coupon)
- Standing Lunge
- Mountain Climbers
- Lunges (yes again standing)
- American Hammer
- Big Boy Situps
- Bonny Blairs
- Burpee’s (Oh did I mention we had 3 Burpee Buses as well)
Again all exercises were done AMRAP in 60 Seconds and round 2 went to 45 Seconds. This left 5 minutes for Mary where each PAX chose their favorite AB exercise and did for approx 1 min each. Sunburn (Crunchy Frog), Peanuts (Pickle Pointers), VSquared (Freddy Mercury in honor of his Porn like looking Mustache), Candu (Hollywoods), and TheCount (LBC’s).
Counterama, Namerama, No Announcements.
Leadership Lesson #5 from General Colin Powell.
BALL OF MAN: We prayed for our F3 Chattanooga Brothers as well as F3 Nation for safe holiday season. I also gave out a prayer card I had gotten in Italy in April and forgot to give out to as many F3 Brothers I could before I ran out. Get ready Lions Den more for you tomorrow.
The Prayer of St. Francis
Lord, make me an instrument of your peace,
Where there is hatred, let me sow love;
Where there is injury, pardon;
Where there is doubt, faith;
Where there is dispair, hope;
Where there is darkness, light;
Where there is sadness, joy;
O Divine Master,
Grant that I may not so much seek
To be consoled as to console;
To be understood as to understand;
To be loved as to love.
For it is in giving that we receive;
It is in pardoning that we are pardoned;
And it is in dying that we are born to eternal life.
So I’ve completed my Ruck and there is 5 min until BeatDown starts…I walk up to Sunburn and ask; “So who’s leading this gaggle today?” He replies; “Some Old Guy!”, so I say; “oh you are!” (Respect)…..He realizes I’m being serious and say’s; “You are Q today!” Talk about getting your pucker factor up!!! The great news here, is always be prepared as you never know when you will be asked to take a leadership role somewhere else in your life!
Oh and there was the whole conversation about thongs, Brazilian wax, and the length of hair that appropriate to have on a human butt! Yea, that’s right you Fart Sackers that didn’t show up today missed all that!
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