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Gorillas Fo-Rilla?

QIC:  GEEKSQUAD

Date: 04/27/2021

PAX:   Blue, Cleaver, Daisy, Doogie, Ducktales, Dundee, FNG-Urethra Franklin, Free Time, Gretel, Hoveround, Milkman, NordicTrack, Roomba, Slois Lane, The Count & U-Turn.

AO: The Huey

Conditions

Spring time with a slight touch of humidity, 58 degrees and full moon fever.

COP

Disclaimer: Welcome to F3. I am your queue today, I am geek squad. I am not a professional. You are here on your own free will. Push yourself, but don’t hurt yourself. Modify when necessary. We will help you to your car if needed. Let’s get started. 

Warm up: Name, ready position, iC, exercise.

-15 Proscuitto’s Gold chains IC exercise 
-15 LB arm forward
-15 LB arm back
-15 cherry pickers
-15 Moroccan night club

-Forward fold
-10 IC Willie Mayes Hayes
-butterfly Timed exercise
-10 each leg knee to chest stretch 

25 SSH IC

The Thang – Gorilla, Man, Gun themed

The Thang around track ( 3 x = 1 mi)
4 poles to pavilion 4 poles after

Gorilla hops OYO to corner / 3 laps, 4th bear crawl
Man – Mosey to next pole (3rd lap- Bernie Sanders replaces mosey)
Gun – 10 merkins 
Mosey to Pavillion

Lap 1 &2
Wall sits. 15
Bus drivers. 15
Joe Frasier’s. 15
Ali s 15

Lap 3
Decline Merkins 10
Incline Merkins 10 

Next set of poles after pavillion (3 laps)

Plank jacks x 15 SC. Mosey
Bonnie Blair’s x 8. Hard count. Mosey 
Shoulder taps – 15. SC. Mosey

Mary’s at pavilion 
Heel touches x15
LBCs x15. 
Big Boy sit-ups x 15
Flutter kicks x 15

MOLESKIN

Plenty of TWSS. Got a hearty belly laugh from Blue when your QIC instructed everyone to “Go down until, I say get up”

COT

Tim Tebow tells a story about a time he went to an awards banquet in which he was up for 6 awards and he didn’t receive a single one. He had invited a young woman that had been through a bunch of challenges in her life to be his date for the evening. When he didn’t get awarded the 6th award, he was frustrated and his mother leaned in and told him the following: 

“YOU’VE ALREADY WON TONIGHT. YOU JUST DON’T GET YOUR REWARD UNTIL HEAVEN.”
Tebow went on to say…
When we change our perspective from focusing on ourselves and shift focus to what really matters like fulfilling the needs of others, everything changes for us. For Tebow, personally, so much has changed since he learned to shift focus. In life, it’s hard to keep perspective because we’ve got a society that tells us it’s all about us. It’s all about fame, fortune, and power. I’m here to tell you that life is not about any of those things at all. Those things are great and you can use them to create change and influence others, but they are not the epitome of success or achievement. 
SUCCESS IS NOT ABOUT MONEY, FAME, AND POWER. IT’S ABOUT THE DIFFERENCE YOU CAN MAKE IN SOMEONE ELSE’S LIFE.

One of my favorite verses from the Bible that always gets me in the right mindset when it comes to perspective is Romans 5:8. While we were still sinners, Christ died for us. That truth has made the biggest difference in my life. It challenges me to live life with an eternal perspective and to seek out whose life God may choose to use me to make a difference in because of the amazing difference Christ has made in my life.

I hope this COT challenges you to seek the same in your life, to put aside focusing on yourself so much and ask God to help you make a difference in someone else’s life today. – “He is first and I am second.”

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    The Elite 8 Edition at Detention

    QIC:  GEEKSQUAD

    Date: 03/29/2021

    PAX:   Dundee, Hasbro, Mr. Clean, NordicTrack, Ponce De Leon, Postman, Roomba, She Shed, Slois Lane & U-Turn.

    AO: Detention

    Conditions

    Cooler and Feels like temperature is 38. A little brisk.

    COP

    Willy Mayes Hayes x 12 IC
    Butt Kickers x 12 IC
    SSH x 20 IC

    Butterflies x 12 – (Count to 12)
    Greatest American Heroes x 4 (Left, Right, forward, recover -Rinse and Repeat 4 X)
    Updog to down dog with toe flip x 4
    SSH x 20 IC

    Left Arm stretch x 6 (count to 6)
    Right Arm stretch x 6 (count to 6)
    Slow n low Squats x 6 (count to 6)
    Iraqi Tee Times x 6 (count to 6)
    SSH x 10 IC

    Mosey to the hill

    The Thang – The Elite 8 (exercises)

    Moving -use the hill & / Stationary – Dora /AMRAP

    Moving / Stationary
    Bear crawls / Block Press
    Imperial Walkers / Curls
    Bernie Sanders / Tricep extensions
    Lunges / LBCs
    Defensive Slides / Squats
    Mosey up and Back / Burpees
    Karaokes / Freddy Mercurys
    Jail Break up hill & mosey back / Low Rows

    Mosey back to start

    MARY:
    Flutter Kicks IC x 14
    Peter Parkers IC x 14
    FireHydrants IC x 10
    Pretzels x 10 each leg IC
    Box cutters x 10 IC
    Merkins x 15 IC
    Pickle Pounders x 15 IC

    MOLESKIN

    “I like arriving, getting out of the car and hearing music playing before the workout.” – NordicTrack

    “It’s Monday and we have to bear crawl that far!”

    “I think I should have decided to go to Shot House this morning.” – Ponce

    “That felt like a telephone pole going in sideways” Which was followed by, “TWSS” and then, “I didn’t say, Jennifer said that!” – Mr. Clean and Geek Squad.

    “Free and Free and Free and Free” before leading the exercise “fire hydrants” – Geek Squad

    COT

    Trust is at the core of everything you do as a leader. If the people you lead, trust you, they will follow wherever you lead them. Without trust, transactions cannot occur. Without trust, influence is destroyed. Without trust, leaders lose their people. Trust can be either your most vulnerable weakness or your greatest asset.

    Proverbs 3:5,6 is one of my favorite words of wisdom in the Bible. “Trust in the Lord with all of your heart and lean not on your own understanding. In all of your ways, acknowledge Him and He will direct your path!

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      PINCH RUNNER ON 1ST (MONDAY FILL IN)

      QIC:  GEEKSQUAD

      Date: 03/15/2021

      PAX: ER (Radiohead’s 2.0), Gretel, Radiohead, Sherlock,  Solis Lane

      AO: Shot House

      Conditions

      Balmy and 50 something

      COP

      Mosey to the track for warmup

      Forward Fold x 12 count

      Willy Mayes Hayes x 12

      Butt Kickers x 12

      SSH x 20

      Butterflies x 12

      Greatest American Heroes x 8

      Updog to down dog with toe flip x 2

      SSH x 15

      Slow and low Squats x 10

      Iraqi Tee Times x 10

      LBAC front x 12

      Reverse x 12

      Moroccan x 12

      Chinooks x 12

      Seal claps x 12

      Michael Phelps x 10

      The Thang

      Dora – AMRAP

      1 runs a lap around the track while other does the following:

      Merkins

      LBCs

      Burpees

      Big Boys

      Alt Shoulder Taps

      Da Finale – Marys 

      Heel touches x10

      Pretzels 1 leg x10

      Pretzels 2nd leg x10

      Pickle Pointers 3rd leg x10

      Pickle Pounders x10

      COT

      Fear is something that has you. Faith is something you have.  -Dr. Sam Greer (aka F3 Blindside)

      ““Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And which of you by being anxious can add a single hour to his span of life?”

      ‭‭Matthew‬ ‭6:25-27‬ ‭ESV‬‬

      https://www.bible.com/59/mat.6.25-27.esv

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        Ice Cold trip to the Mountain

        QIC:  GeekSquad

        Date: 02/20/2021

        PAX: A-A-Ron, Hambone, Hasbro, Mansiere, Milkman, Pound Dog, Recycle, Snow Patrol & Zima

        AO: Convoy

        Conditions

        20 degrees, no wind, but still freezes your “you know whats” off. The goal was to keep moving so no one could complain about still being cold at the end. Mission accomplished

        COP

        Da Warm up at Football field – mosey there first

        All IC

        SSH x 11

        Forward Fold x 11

        Willie Mayes Hayes x 11

        Third grade exercises x 11

        Imperial walkers x 11

        Mountain Climbers x 11

        Toe merkins x 11

        Windmills x 11

        SSH x 30

        Forward Arm Circles x 11

        Reverse Arm Circles x 11

        Overhead Seal Claps x 11

        Regular Seal Claps x 11

        Moroccan Night Clubs x 11

        Proscuitto’s Gold Chains x 11

        Chinooks x 11

        SSH x 20

        The Thang

        Warm Up lap

        Four Corners

        Bleachers – box jumps up on wall for 60 seconds. Slow mosey up bleachers and across then Bernie to first station

        1st

        60 seconds – merkins -ALL AMRAP

        60 seconds – monkey humpers

        15 burpees

        Lunge to next station

        2nd 

        60 seconds – shoulder taps

        60 seconds – LBCs

        12 burpees

        Jail break to station 3 

        3rd

        60 seconds –  Plank Jacks

        60 seconds –  Squats

        10 burpees

        Gorilla hops to end of straight away on track

        4th

        60 seconds –   Carolina Dry Docks

        60 seconds –   Flutter Kicks

        Mosey back to start. –  

        Back to Bleachers up – step ups- walk back down, step ups and walk back down. 2x

        Bonus 

        60 seconds – incline merkins

        60 seconds – dips

        One more lap around track and then 

        Mosey back to parking lot.

        Marys at the startex

        Heel touches x10

        Pretzels 1 leg x10

        Pretzels 2nd leg x10

        Pickle Pointers 3rd leg x10

        Pickle Pounders x10

        Hello Dollys x10

        Examiners x 10

        COT

        Brand U: Five Reasons Why Your Personal Leader Brand Matters

         “YOUR PERSONAL BRAND IS WHAT OTHERS SAY ABOUT YOU WHEN YOU LEAVE THE ROOM.” – JEFF BEZOS

        1.  Image control and power. As you peel back the onion on your personal leader brand, the first thing that you’ll find is that you’ve likely allowed others to control your brand for you. it all comes down to a decision by you to take control of your leader brand.

        2.  Identity and differentiation. Personal branding begins with identity – who are you and what do you bring to the organization?   A big part of taking control of your leader brand is defining it yourself. You define it, you describe it, you deliver it. You decide what constitutes your personal brand, not someone else.

        3.  Self-awareness and reflection. A personal brand possesses a certain yin-yang quality: brand identity (how you see yourself) and brand image (how others see you). 

        4.  Vision and goal-setting. Ultimately, controlling your leader brand helps you to align your vision with your personal and professional goals.

        5.  Visibility and presence. Finally, taking control of your personal leader brand has the potential to fundamentally change how others perceive you. Set your goals appropriately, develop an action plan to build your brand, and the outcome should increase your visibility and presence significantly. This can be either positive or negative, depending on how realistic you are with your personal leader brand, how honest you are with your own self-assessment. 

        F3 is about building leaders and everyone of us have a brand here. It’s natural even in this setting. I challenge you to think about what brand you are portraying.

        WHETHER OR NOT YOU REALIZE IT, YOU ALREADY HAVE A LEADER BRAND.

        Acknowledging your leader brand is an important first step to taking control of your own brand. Own it. Good or bad, it’s your brand. You can either control it or cede control to others. It’s a choice!

        Joshua in the Bible is one of my favorite leaders. He said,  in Joshua 24:15

        “And if it is evil in your eyes to serve the Lord, choose this day whom you will serve, whether the gods your fathers served in the region beyond the River, or the gods of the Amorites in whose land you dwell. But as for me and my house, we will serve the Lord.””

        ‭‭Joshua‬ ‭24:15‬ ‭ESV‬‬

        https://www.bible.com/59/jos.24.15.esv

        I personally want to become the type of leader that leads well by example and inspires others to grow and develop as a leader.

        News

        Grow Ruck -Myrtle Beach – April

        Blue on Q at Convoy 2/27

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        The Morning After Party

        QIC:  GeekSquad 

        Date: 2/8/21

        PAX: Hasbro, Mr. Clean,  Squid, Tasty Cakes & U-Turn

        AO: Shot House

        Conditions

        Brrrr. 26 degrees. Kept warm by staying moving the whole time

        COP

        SSH x 15
        LB arm circles forward then backward x 15
        Moroccan Night Club x 15
        Overhead Presses x 15
        Cherry Pickers x 15
        Prosciutto’s Gold Chains x 15
        SSH x 15
        Windmill x15
        Willie Mayes Hayes X 15
        Imperial Walkers x 15
        Forward Fold -OYO
        SSH x 15

        Indian Run around the track passing the speaker to the back and running it to the front

        Da Thang

        2 mile total 

        1st 2 laps around track mosey to bleachers and do 20 box jumps (to jump around), 35 dips & 55 LBCs
        then to next station 55 squats, 40 mountain climbers, 15 burpees

        3rd / 4th Lap
        10 Carolina Dry Docks, 20 step ups & 25 Freddie Mercury’s (2nd time monkey humpers to The Humpty Dance.
        then to 24 Count lunges, 16 Peter Parkers, 15 Dive Bombers

        Mosey back to Parking Lot for Mary’s

        Heel touches x 10
        Pretzels x 10 each leg

        COT

        Perfect timing – Jesus demonstrated it!
        John 7:1; 6-9

        “After this Jesus went about in Galilee. He would not go about in Judea, because the Jews were seeking to kill him.”
        John 7:1 ESV. Then beginning in vs 4
        His Earthly brothers said to Him…

        “For no one works in secret if he seeks to be known openly. If you do these things, show yourself to the world.” For not even his brothers believed in him. Jesus said to them, “My time has not yet come, but your time is always here. The world cannot hate you, but it hates me because I testify about it that its works are evil. You go up to the feast. I am not going up to this feast, for my time has not yet fully come.” After saying this, he remained in Galilee.”
        John 7:4-9 ESV
        https://www.bible.com/59/jhn.7.4-9.esv

        Have you ever had something you were praying for/seeking as an opportunity and everything just worked out perfectly from a timing perspective?

        As a leader, decision making and the timeliness of it can make all the difference in the world. Everyday, we are faced with decisions that stretch and grow us…if we lean into them and embrace them? In the passage i read, Jesus knew the Jews wanted to kill him and he knew the timing wasn’t right for him to perform his next miracle at one of the biggest festivals of the year. His brothers wanted that to be his stage to reveal himself to the world. But, Jesus knew his time wasn’t until Passover. He still showed up, but delayed in doing so, because he as the God/Man trusted the Father’s plan and allowed it to play out in God’s timing.

        I want to leave you with this as a leadership thought on perfect timing.

        When you have a crucial conversation or big decision to make, lay it God’s feet and Trust God with it. Ask Him to reveal in his perfect timing like he did with Jesus. What I have found to be true is that God has been faithful to reveal to me when the timing was right in making that tough decision. He never shows up too early and never too late, but always right on time. When you are unsure wait and let God work. when you do, you will look back on it later and see that He made it clear at just the right time!

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          Your Shot House Dose

          QIC:  GeekSquad 

          Date: 12/7/2020

          PAX: Cleaver, Hasbro, Milkman, Ponce De Leon, Sherlock,

          AO: Shot House

          Conditions

          Disclaimer: This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.

          COP

          Mosey to Middle School parking lot carrying coupon

          Warmup ALL IC x 15-20
          SSH
          Mountain climbers
          Proscuitto’s Gold Chains
          SSH
          Merkins
          Moroccan Night Clubs
          SSH
          Forward LB Arm Circles
          Backward LB Arm Circles
          Overhead Presses


          The Thang

          Parking Lot Party at HMS ( All Stations AMRAP for 30 sec)

          1. Lunges
          2. Merkins
          3. Overhead Presses
          4. Bonnie Blairs
          5. Alternating Shoulder Taps
          6. Shrugs
          7. Frog jumps 10 out Bear Crawl back
          8. Plank jacks
          9. Carolina Dry Docks
          10. Take a lap around the parking lot

          11. Squats
          12. Diamond Merkins
          13. Bent over rows
          14. Imperial Walkers
          15. Infinity Planks
          16. Tricep Extensions
          17. Reverse lunges
          18. Hand release merkins
          19. Take a lap

          20. PAX choice exercises for 30 sec each x 5 PAX members

          Mosey back to the parking lot carrying block and finish with round of marys

          (All Exercises during mary until Q says time)

          Pretzels Left leg / Pretzels Right Leg
          butt kickers
          heel touches

          Plank until time expires

          COT

          Our mission:

          F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership.

          I want to challenge you in the area of leadership and specifically to lead in the little things.

          HCs are important to the Q. We have been slacking with those lately.

          Another few ways to lead in the little things is to pick up the six, encourage each other during the workout, connect outside the workout time & to step up and Q at other locations.

          These are all good ways to live the mission and get the most out of F3.


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            Round and Round We Go!

            QIC:  GeekSquad 

            Date: 11/21/2020

            PAX:  Hambone, Joanna, Pound Dog, Prosciutto, Red Raider, Whittler

            AO: Convoy

            Conditions

            Disclaimer: This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.

            COP

            Da Warm up in parking lot
            To Today it was a Good Day- ice Cube
            Da Warm up
            SSH x 15
            LB arm circles forward then backward x20
            Moroccan Night Club x 20
            Overhead Presses x 20
            Cherry Pickers x 20
            Prosciutto’s Gold Chains x 20
            SSH x 14
            Windmill x15
            Willie Mayes Hayes X 15
            Imperial Walkers x 15
            SSH x 11

            Mosey to the track

            The Thang

            1 Indian run lap around the track – to Insane in the brain

            1st 2 laps around track mosey to bleachers and do 20 box jumps (to jump around), 30 dips & 50 LBCs
            then a lap and 50 squats, 36 mountain climbers, 14 burpees at the bleachers again

            3rd / 4th Lap
            15 Carolina Dry Docks, 24 step ups & 36 Freddie Mercury’s (2nd time monkey humpers to The Humpty Dance.
            then 30 Count lunges, 25 Peter Parkers, 15 Dive Bombers and mosey another lap

            Mosey back to the parking lot and finish with round of marys

            Heel touches x10
            Pretzels 1 leg x10
            Pretzels 2nd leg x10
            Pickle Pointers 3rd leg x10
            Pickle Pounders x10
            Hello Dollys x10
            Box Cutters x10

            COT

            The strength that comes from choosing to be thankful during the hard times.

            It was a week ago Thursday, I got the call that Jennifer’s dad was called home to be with Jesus, much sooner than we imagined he would be. It has been a hard week, but it has led me to being intentional about focusing on what I am thankful for. This Thanksgiving will be different from all the ones before it, due to COVID, 2020, and the passing of my father in law, but I draw my strength from my faith in God that Jesus Christ is my Savior and my Deliverer. I dig deep within like we have over the past hour to push through the difficult times and yet choose to be thankful for them because I know they make me stronger. Much like in a workout, when we allow our muscles to be stretched and push ourselves mentally to not stop when it gets hard, we can be thankful afterward for what we learned and for the strength that comes when we need it most! My advice is to remember: It may be painful for a little while, but it will eventually pass and on the other side you will become stronger.

            Romans 5:1-8

            “Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. Through him we have also obtained access by faith into this grace in which we stand, and we rejoice in hope of the glory of God. Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us. For while we were still weak, at the right time Christ died for the ungodly. For one will scarcely die for a righteous person—though perhaps for a good person one would dare evenq to die— but God shows his love for us in that while we were still sinners, Christ died for us.”
            Romans 5:1-8 ESV

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              Eleven, Thirty, Twenty (The Day and the Rep Counts)

              QIC:  GeekSquad 

              Date: 11/30/2020

              PAX: Postman, Milkman, Roomba, Cleaver, Sherlock

              AO: Shot House

              Conditions

              main gate was locked, so we took the long mosey way around, chilly, but the rain held off. low 50s

              Disclaimer: This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.

              COP

              Da Warm up on parking lot

              All IC

              SSH x 11
              Forward Fold x 11
              Willie Mayes Hayes x 11
              Imperial walkers x 11
              Mountain Climbers x 11
              Iraqi Tea Time x 11
              Windmills x 11
              SSH x 30
              Forward Arm Circles x 11
              Reverse Arm Circles x 11
              Overhead Seal Claps x 11
              Regular Seal Claps x 11
              Moroccan Night Clubs x 11
              Cherry Pickers x 11
              Chinooks x 11
              SSH x 20

              The Thang

              Mosey the long way around to the track then…

              Four Corners

              Started at Bleachers – box jumps up- mosey back down, box jumps up and mosey back down then Bernie to first corner of track (Station 1)

              1st (ALL AMRAP for time intervals)
              60 seconds – merkins
              60 seconds – monkey humpers
              11 burpees
              Lunge to next station

              2nd
              60 seconds – shoulder taps
              60 seconds – LBCs
              15 burpees
              Jail break to station 3

              3rd
              60 seconds – Plank Jacks
              60 seconds – Squats
              15 burpees
              Gorilla hops to next station

              4th
              30 seconds – Carolina Dry Docks
              30 seconds – Flutter Kicks
              Mosey back to start. – ran out of time here

              COT

              COT – take care of yourself right now. Don’t let your guard down. There’s another spike in positive cases. Be a good soldier. Be steadfast, stand firm, immovable. “If you are not firm in faith, you’re not firm at all.” – my pastor, F3 Blindside Paul challenged his brothers (the believers ) in Corinth with similar words recorded in 1 Corinthians 16:13-14, “Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.” 1 Corinthians 16:13-14 ESV

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                You teased us with leg day and punished us with abs.

                 

                QIC:  GeekSquad 

                Date: 07/01/2020

                PAX: Big Al, Blue, Chum, Dundee, FNG-Padre, FNG-Premature Evacuation (P.E.), FNG- Hasbro, Lloyd, Magnum, Milkman, Nordictrack, Payload, PeekaBoo, Postman, Ponce, Resume, Sherlock, Snatch, Steam Engine & Squid.

                AO: Shot House

                Conditions

                fresh asphalt, dark and mildly humid.

                COP

                Mosey from parking lot to track

                All exercises IC

                Forward Fold x 12 count

                Willy Mayes Hayes x 12

                Butt Kickers x 12

                SSH x 15

                Butterflies x 12

                Greatest American Heroes x 8

                Updog to down dog with toe flip x 3

                SSH x 15

                Tony Hawk Squats x 5

                Iraqi Tee Times x 6

                LBAC front x 12

                Reverse x 12

                Moroccan x 12

                Chinooks x 12

                Seal claps x 12

                Overhead seal claps x 12

                Michael Phelps x 10

                SSH x 20

                The Thang

                At the track

                partner up

                1 Person runs a lap around the track while other does the following exercise continuously until he returns. Switch and the other person runs a lap while partner does exercises. Once the second returns, Switch to next exercise and continue.

                Merkins

                Lunges

                Burpees

                Big Boys

                Alt Shoulder Taps

                Everyone completed 5 laps and 5 sets of exercises

                Mary’s at the end.

                Heel touches x10

                Pretzels 1 leg x10

                Pretzels 2nd leg x10

                Pickle Pointers 3rd leg x10

                Pickle Pounders x10

                mosey back to parking lot for COT

                COT

                Teddy Roosevelt quote from “Man in the Arena”

                “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

                This morning and every morning in what we call the gloom you step into the arena with yourself mentally to get up and push through the workout. Then, when we show up, together we step into the arena. we grow stronger physically and as brothers. Today, you were challenged to partner up and it required you to push yourself to get around the track back to relieve your brother and carry on with your exercise.

                If there’s one thing I have learned to live by in F3 so far, it is this motto: “Leave no man behind, but do not leave him where you found him.”

                one of my favorite verses in the Bible gives some great advice related to this idea as well.

                “but they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.”

                ‭‭Isaiah‬ ‭40:31‬ ‭ESV‬‬


                I leave you with the challenge to be a “man in the arena.”

                News

                July 4th Convergence 0700-0800 in Fort O. Let Milkman know if you want to caravan with GeekSquad in the “Captain Jack Sparrow” leaving Hixson High parking lot that morning.

                The Huey tomorrow 0515 Soddy Daisy Veterans Memorial Park 

                Dundee VQ at Shot House on Monday 7/6

                 

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                  Better Late than Never – 6/16

                  QIC:  Geek Squad

                  Date: 06/16/2020

                  PAX: Ceasar, Milkman, Mr. Clean, Roomba, U-Turn

                  AO: The Huey

                  Conditions

                  Cool and lower humidity for June!

                  COP

                  Milkman woke me up at 0515 from a deep sleep and I arrived as quickly as possible at 0530. Mr. Clean stepped up and led the warmup and started his Thang until I arrived then I took over. Shout out to Clean for bailing me out. First time I have overslept when I am QIC. Hopefully, it will be my last!

                  The Thang

                  The PAX looked like Mr.Clean put them through the ringer before I got there. I would say the PAX was plenty warmed up!

                  1st 2 laps mosey part of track until back To bleachers to do 10 box jumps (to jump around), 20 dips & 40 LBCs OYO

                  then to parking lot  40 squats, 20 mountain climbers, 10 burpees

                  3rd Lap Mosey around parking lot and track to the pavilion.

                  10 Carolina Dry Docks, 20 step ups & 30 Freddie Mercury’s 

                  then a set of 30 Count wall sits, 20 Peter Parkers, 10 Dive Bombers

                  *We held Al Gore until the 6 is in after each set before proceeding to the next exercise location 

                  Da Finale – mosey and get coupons Clean used before I arrived then Marys (to the Bluetooth playing The Humpty Dance)

                  Heel touches x10

                  Pickle Pointers 3rd leg x10

                  Pickle Pounders x10

                  American Hammers x 4 (time ran out)

                   

                  COT

                  Integrity is the most valuable and respected quality of leadership. Always keep your word. – Brian Tracy

                  The best definition i have heard for Integrity is this…it’s who you are when no one is looking.

                  This truth applies to so many facets of our life. It applies to the everyday choices we make. The choice to honor your wife with your thought life when temptation comes. The choice to honor your responsibility to be the best husband, father and/or spouse/ boyfriend, friend, you fill in the blank.

                  The choice to get up and ruck, to get up and post, to push through our workouts as hard as they may be to get better. To get stronger. We say it a lot during workouts. The only person you are cheating is yourself if you don’t do all the reps or cheat on form. Push yourself, but don’t hurt yourself.

                  Only you know how many reps you can do when no one is counting.

                  The same is true when it comes to doing the right thing on the job, not cheating on your taxes and not stretching the truth when challenged.

                  It all comes full circle to what i started with in the quote i read. Always Keep your word. There will be times when you cannot because of priorities with family. Be a man of integrity and let someone else know why you have to rescind an HC. Ask yourself, Who am I when no one is looking?

                  So I leave you with this verse from God’s Word (what I know to be the highest standard of truth.) Here’s what James had to say about integrity. He was known for sharing great wisdom.

                  “But above all, my brothers, do not swear, either by heaven or by earth or by any other oath, but let your “yes” be yes and your “no” be no, so that you may not fall under condemnation.”

                  ‭‭James‬ ‭5:12‬ ‭ESV‬‬

                  I challenge you to be High Impact Men and strive to be known as Men of Integrity!

                   

                  Moleskin

                  “Geek, Can I sue you when I scrape my leg Against these concrete bleachers?” To which your QIC promptly replied, “This is F3. I am not a professional. you are here on your own free will. Modify as necessary. Push yourself and don’t hurt yourself. Now, you can’t sue me. The disclaimer has officially been disclaimed!”


                  “Guess you have a short memory, Geek, after Moneyball’s Q at the Shot House yesterday and all the dive bombers we did.”  To that, your QIC replied, it’s only 10 during this set today. Be grateful it’s not 100!

                  Mr Clean was “gassed” from eating mexican last night “at that place over by print solutions. ‘Las Mara Lennys’ or something like that”

                  Milkman commented that when He calls me and I am asleep, He gets a long quiet pause, I answer, but quietly at first. Didn’t happen this morning, so he told the PAX, I must have been snoozing heavy.

                  Your QIC apologized profusely for showing up late to his own Q.

                  As always there were a few “That’s what she said” comments made. 

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