When: 07/27/17
Where: Hill City
QIC: Delta
The PAX: Prosciutto, Nitro Circus, Mudslide, Stairmaster, Rainman, Mr. Clean
Conditions: Clear Skies, Low 80’s…Great morning to be alive!
The flag was planted, the PAX was circled and the welcome and disclaimer was given. As an added bonus, we agreed that anytime we saw jogger, we would all drop and conduct 20 BBSU’s! We then headed out to the Great Hall for the…
WARMUP
– SSH x 15 IC
– Imperial Walkers x 15 IC
– High Knees x 15 IC
– Mountain Climbers x 15 IC
– SSH x 15 IC
*We spotted some joggers so we all stopped and conducted 20 BBSU.
We then turned our attention toward the RING OF FIRE
-The PAX took turns, one by one, calling out an exercise. After each man called out an exercise, that man would bear crawl around the PAX while the PAX executed the exercise.
-Rocky Balboa x 15 IC
We then took a small mosey over to the river walk where we partook in the…
THE THANG
+Starting at the first light pole along the walk, we bear crawled to the next light pole…then we lunged to the next light pole…THEN bear crawl for 2 more light poles; followed by lunges for 2 more light poles…THEN we bear crawled for 3 light poles followed by lunges for 3 more light pole…
We spotted some more joggers so we dropped and did 20 BBSU.
After a 10 count from Mr. Clean, we repeated the bear crawls / lunges that we just did.
We then headed to the base of what I call the Boob Hill. From there, the following instructions were given for what I am calling a “Modified Cooper:”
-10 Burpees / 10 Merkins / 10 Squats
Then run to the other end of the sidewalk near the Love Shack…
-10 Burpees / 10 Merkins / 10 Squats
Then run to the other end of the sidewalk near the Boob Hill…
-10 Burpees / 10 Merkins / 10 Squats
Then run to the other end of the sidewalk near the Love Shack…
-10 Burpees / 10 Merkins / 10 Squats
Then run to the other end of the sidewalk near the Boob Hill…
We all needed a 10 count before we headed to the Love Shack for…
6MOM
-Freddie Mercury x 15 IC
-Alphabet
-Pickle Pounders x 15 IC
*We spotted another set of joggers, so we all conducted 20 BBSU
-American Hammers x 15 IC
Count-O-Rama
Name-O-Rama
Moleskin
1 John 2:15-16
Do not love the world or the things in the world. If anyone loves the world, the love of the Father is not in him. For all that is in the world—the desires of the flesh and the desires of the eyes and pride of life—is not from the Father but is from the world.
-Most men’s downfalls can be linked back to what this verse commands us to stay away from: desires of the flesh and eyes and pride…It’s also been categorized this way: “Gold, Glory and Girls.”
The problem is that most men, if not all men struggle with being prideful, chasing money and women. To help each other fight off these temptations, it is imperative that we be honest with each other about our weaknesses and our struggles. It’s only in being honest about where we ARE that we can get help getting where we need to BE.
Let’s be an authentic band of brothers—a safe place for each man to share where he is at, without judgement, so we can help each other get better.
-CS Lewis “Friendship … is born at the moment when one man says to another “What! You too? I thought that no one but myself . . .”
The Grand Prix
QIC: Angus
PAX: Mudslide, Prosciutto, Burgundy, Sparkles, Mr. Clean, Rainman, and Ohms
POST DATE: July 22, 2017
AO: The Land Fill
Conditions: 77 Degrees and Humid but with a little bit of cloud coverage to keep the PAX cool for at least the first part of the workout.
The Welcome and Disclaimer were promptly delivered by YHC with enthusiasm and anticipation for what was in store.
Warm Up: YHC through a curveball and jumped straight into a heavy handed beat down — Positioned at the top gate pax were instructed to execute 15 burpees then run to the bottom gate, this about half a mile. As we were running down Ohms decided to grace us with his presence and take his sweet time catching up so he missed all the burpees, good work. 15 more burpees at the bottom and run back to the top. YHC had some real Smoke Boots on as the PAX were swiftly led back to the top where we [finally] were greeted by Ohms.
The Thang: 8 PAX stood agape at the cones YHC had strategically placed just far enough apart to merit concern. YHC presents “The Grand Prix” – partly inspired by The Cooper and partly by pure masochism. A track is laid out in cones about 100 yards in length and 30 yards in width. Each PAX had a coupon and were instructed to perform 10 burpees (without coupons), 10 Overhead Presses, and 10 Curls then run 1 lap around the track. Rinse and Repeat reducing the number of reps by 1 and the run gets swapped out each time.
The Grand Prix
10 Reps – Run
9 Reps – Bear Crawl
8 Reps – Lunge
7 Reps – Broad Jump
6 Reps – Seal Crawl
5 Reps – Ass Kick
4 Reps – Hodor (Hold Coupon straight out and walk)
3 Reps – Backwards Run
2 Reps – Side Lunge
1 Reps – High Knees
The Warm Up: The PAX headed down and found the best wall in the shade — each PAX grabbed a buddy. While the buddy held a wall sit the other performed the exercises, then swap.
Wall Sit / Diamond Merkins x 15. Swap.
Wall Sit / Jump Squats x 15. Swap.
Wall Sit / Carolina Dry Docks x 15. Swap.
Wall Sit / Jump Squats x 15. Swap.
Wall Sit / Merkins x 15. Swap.
Wall Sit / Jump Squats x 15. Swap.
Wall Sit / LAC x 20. Swap.
Wall Sit / Chinooks x 20. Swap.
Wall Sit / Moroccan Night Club x 20. Swap.
Moleskin: “If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”
– Martin Luther King, Jr.
—-
Countorama
Nameorama
BOM
Angus Out
Conditions: 77 Degrees and Humid but with a little bit of cloud coverage to keep the PAX cool for at least the first part of the workout.
The Welcome and Disclaimer were promptly delivered by YHC with enthusiasm and anticipation for what was in store.
Warm Up: YHC through a curveball and jumped straight into a heavy handed beat down — Positioned at the top gate pax were instructed to execute 15 burpees then run to the bottom gate, this about half a mile. As we were running down Ohms decided to grace us with his presence and take his sweet time catching up so he missed all the burpees, good work. 15 more burpees at the bottom and run back to the top. YHC had some real Smoke Boots on as the PAX were swiftly led back to the top where we [finally] were greeted by Ohms.
The Thang: 8 PAX stood agape at the cones YHC had strategically placed just far enough apart to merit concern. YHC presents “The Grand Prix” – partly inspired by The Cooper and partly by pure masochism. A track is laid out in cones about 100 yards in length and 30 yards in width. Each PAX had a coupon and were instructed to perform 10 burpees (without coupons), 10 Overhead Presses, and 10 Curls then run 1 lap around the track. Rinse and Repeat reducing the number of reps by 1 and the run gets swapped out each time.
The Grand Prix
10 Reps – Run
9 Reps – Bear Crawl
8 Reps – Lunge
7 Reps – Broad Jump
6 Reps – Seal Crawl
5 Reps – Ass Kick
4 Reps – Hodor (Hold Coupon straight out and walk)
3 Reps – Backwards Run
2 Reps – Side Lunge
1 Reps – High Knees
The Warm Up: The PAX headed down and found the best wall in the shade — each PAX grabbed a buddy. While the buddy held a wall sit the other performed the exercises, then swap.
Wall Sit / Diamond Merkins x 15. Swap.
Wall Sit / Jump Squats x 15. Swap.
Wall Sit / Carolina Dry Docks x 15. Swap.
Wall Sit / Jump Squats x 15. Swap.
Wall Sit / Merkins x 15. Swap.
Wall Sit / Jump Squats x 15. Swap.
Wall Sit / LAC x 20. Swap.
Wall Sit / Chinooks x 20. Swap.
Wall Sit / Moroccan Night Club x 20. Swap.
Moleskin: “If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”
– Martin Luther King, Jr.
—-
Countorama
Nameorama
BOM
Angus Out
The BLIMPS Life Chose Me
When: 07/20/17
Where: Hill City
QIC: Rainman (Cherry Blasted VQ)
The PAX: Prosciutto, Rainman, Stairmaster, Choo Choo (Nomad), Angus, Early Bird, Chief, Mr. Clean, FNG (Nitro now)
Conditions: Clear Skies, Humid Air
Want to say thanks to all of the other QIC’s for taking me to Q-School and leading by example. Just goes to show that F3 is a strong brotherhood. Also want to give a shout out to Choo-Choo, Second day back and already brought an FNG!!
WARMUP
– SSH x 15 IC
– Finkle Swing x 15
– SSH x 15
– High Knee x 15
– Wide High Knee x 15
– Squat x 15 IC
– Imperial Walkers x 15 IC
– SSH x 15 IC
– Baby Arm Circle x 12
– Reverse BAC x 12
– Shoulder Press x 10 IC
– Moroccan Night Club x 12 IC
– SSH x 15 IC
Circuit #1
BLIMPS’s
Can be done with cones on a field, a parking lot, or on concrete using lampposts.
1. Burpees 10 and then run back to starting line, touch and go to next lamppost/cone/line etc…
2. Lunges 20 each leg, and then run back to starting line, touch and go to next lamppost/cone/line etc…
3. Imperial Walkers 30 each leg and then run back to starting line, touch and go to next lamppost/cone/line etc…
4. Merkins 40 and then run back to starting line, touch and go to next lamppost/cone/line etc…
5. Plank Jack 50 and then run back to starting line, touch and go to next lamppost/cone/line etc…
6. Squats 60 and hold Al Gore or finish with those who weren’t done yet.
Circuit #2
M.I.A w/Partner and Hill
Partner up. One partner begins the MIA, while the other runs up and down the hill twice. Once the hill runner was done, partners swap and pick up where their partner left off in MIA. For each exercise we did originally did 60 a piece, but modified to 60 TOTAL.
1. Merk Jack: 60 between each partner. Just like a plank jack, but you add a merkin with it.
2.Iron Mike: 60 TOTAL between each partner. Iron Mike is a cooler name for jump lunges.
3. Alternating Shoulder Tap: 60 between each partner. Plank position. Right hand left shoulder and vice versa.
3-MOM
Crunchy Frog x 15
Little Baby Crunches x 15
WWII Sit Ups x 15
Quote: You will be what you see, but what you don’t see you cannot be. You will become what you behold, but what you don’t behold you cannot become.
Goes to show that what you longingly or lastingly look at is what you will become. So, make sure you are beholding something that you want to emulate.
Prayer Requests:
– Angus: Wife’s Pregnancy
– Laces Out (Respect): Trip and travel
– Gus: New House
– Out of town guys serving on mission
– Supporting an F3 start up in Memphis
Want to say thanks to all of the other QIC’s for taking me to Q-School and leading by example. Just goes to show that F3 is a strong brotherhood. Also want to give a shout out to Choo-Choo, Second day back and already brought an FNG!!
WARMUP
– SSH x 15 IC
– Finkle Swing x 15
– SSH x 15
– High Knee x 15
– Wide High Knee x 15
– Squat x 15 IC
– Imperial Walkers x 15 IC
– SSH x 15 IC
– Baby Arm Circle x 12
– Reverse BAC x 12
– Shoulder Press x 10 IC
– Moroccan Night Club x 12 IC
– SSH x 15 IC
Circuit #1
BLIMPS’s
Can be done with cones on a field, a parking lot, or on concrete using lampposts.
1. Burpees 10 and then run back to starting line, touch and go to next lamppost/cone/line etc…
2. Lunges 20 each leg, and then run back to starting line, touch and go to next lamppost/cone/line etc…
3. Imperial Walkers 30 each leg and then run back to starting line, touch and go to next lamppost/cone/line etc…
4. Merkins 40 and then run back to starting line, touch and go to next lamppost/cone/line etc…
5. Plank Jack 50 and then run back to starting line, touch and go to next lamppost/cone/line etc…
6. Squats 60 and hold Al Gore or finish with those who weren’t done yet.
Circuit #2
M.I.A w/Partner and Hill
Partner up. One partner begins the MIA, while the other runs up and down the hill twice. Once the hill runner was done, partners swap and pick up where their partner left off in MIA. For each exercise we did originally did 60 a piece, but modified to 60 TOTAL.
1. Merk Jack: 60 between each partner. Just like a plank jack, but you add a merkin with it.
2.Iron Mike: 60 TOTAL between each partner. Iron Mike is a cooler name for jump lunges.
3. Alternating Shoulder Tap: 60 between each partner. Plank position. Right hand left shoulder and vice versa.
3-MOM
Crunchy Frog x 15
Little Baby Crunches x 15
WWII Sit Ups x 15
Quote: You will be what you see, but what you don’t see you cannot be. You will become what you behold, but what you don’t behold you cannot become.
Goes to show that what you longingly or lastingly look at is what you will become. So, make sure you are beholding something that you want to emulate.
Prayer Requests:
– Angus: Wife’s Pregnancy
– Laces Out (Respect): Trip and travel
– Gus: New House
– Out of town guys serving on mission
– Supporting an F3 start up in Memphis
Death by Coupons
When: 07/18/17
Where: Hill City
QIC: Ohms
The PAX: Prosciutto, Rainman, Stairmaster, Choo Choo (Nomad)
Conditions: Clear Skies, Humid Air
Once again reminiscent of the early F3 Chatt days…smaller group than expected. YHC even went and bought 4 new coupons to add to the artillery and only got to use 5 of them. Oh well, just have to remember…strength doesn’t always come in numbers. Before we get this thing started, big shout out to our newest member of F3 Chatt (Choo Choo). This man got up on his own and brought himself to post this AM. He didn’t know any of us, he didn’t know what to expect, but he did know that he wanted to get BETTER!!
WARMUP
– SSH x 10 IC
– Imperial Walkers x 10 IC
– SSH x 10 IC
– Squat x 10 IC
– SSH x 10 IC
– Moroccan Night Club x 10 IC
– Arm Circles x 10 IC
– Shoulder Press x 10 IC
– SSH x 20 IC
THE THANG
Circuit #1 (Stairway to Seven)
Start at bottom of concrete stairs
Step up 1 stair – perform 7 Incline Merkins
Step up 1 stair – perform 7 Dips
Step up 1 stair – perform 7 Cinder Block Swings
Continue until top you reach the top of stairs
Circuit #2 (Death Crawl)
Exercise 1: Assume push-up position on block. Crawl with your block until finish line reached.
Exercise 2: Assume push-up position on block. Crawl with your block (completing a push-up each movement) until finish line is reached.
Exercise 3: Assume push-up position on block. Crawl with your block (completing a left/right push-up each movement) until finish line is reached.
COP #1 (Circle of Coupon)
Exercise 1: Two-Handed Curl x 10 IC
Exercise 2: Tricep Overhead Arm Extension x 10 IC
Exercise 3: Curl and Press x 10 IC
Rinse & Repeat for 3 Sets
MARY
YHC was feeling generous during the 6MOM so I let everyone have a little bit of the Q action. We went around the circle letting each PAX come up with an ab exercise.
– LBC x 15 IC
– V-Ups x 15 IC
– Freddie Mercury x 15 IC
– Roselita x 15 IX
– Box Cutter x 15 IC
When it got around the circle back to YHC, he noticed that none of the PAX had called on Lady Liberty…sooo…American Hammers were next
– American Hammer x 15 IC
COT – Countoff, Name-O-Rama, Shout-Outs, Prayer Requests
Prayer Requests:
– Rainman’s MRI
– Prosciutto’s Mom Hip Surgery
– Delta’s Mission Trip
– Laces Out’s Mission Trip
QUOTE – “Strength doesn’t always come from numbers…it comes from determination and the will to get better“
Once again reminiscent of the early F3 Chatt days…smaller group than expected. YHC even went and bought 4 new coupons to add to the artillery and only got to use 5 of them. Oh well, just have to remember…strength doesn’t always come in numbers. Before we get this thing started, big shout out to our newest member of F3 Chatt (Choo Choo). This man got up on his own and brought himself to post this AM. He didn’t know any of us, he didn’t know what to expect, but he did know that he wanted to get BETTER!!
WARMUP
– SSH x 10 IC
– Imperial Walkers x 10 IC
– SSH x 10 IC
– Squat x 10 IC
– SSH x 10 IC
– Moroccan Night Club x 10 IC
– Arm Circles x 10 IC
– Shoulder Press x 10 IC
– SSH x 20 IC
THE THANG
Circuit #1 (Stairway to Seven)
Start at bottom of concrete stairs
Step up 1 stair – perform 7 Incline Merkins
Step up 1 stair – perform 7 Dips
Step up 1 stair – perform 7 Cinder Block Swings
Continue until top you reach the top of stairs
Circuit #2 (Death Crawl)
Exercise 1: Assume push-up position on block. Crawl with your block until finish line reached.
Exercise 2: Assume push-up position on block. Crawl with your block (completing a push-up each movement) until finish line is reached.
Exercise 3: Assume push-up position on block. Crawl with your block (completing a left/right push-up each movement) until finish line is reached.
COP #1 (Circle of Coupon)
Exercise 1: Two-Handed Curl x 10 IC
Exercise 2: Tricep Overhead Arm Extension x 10 IC
Exercise 3: Curl and Press x 10 IC
Rinse & Repeat for 3 Sets
MARY
YHC was feeling generous during the 6MOM so I let everyone have a little bit of the Q action. We went around the circle letting each PAX come up with an ab exercise.
– LBC x 15 IC
– V-Ups x 15 IC
– Freddie Mercury x 15 IC
– Roselita x 15 IX
– Box Cutter x 15 IC
When it got around the circle back to YHC, he noticed that none of the PAX had called on Lady Liberty…sooo…American Hammers were next
– American Hammer x 15 IC
COT – Countoff, Name-O-Rama, Shout-Outs, Prayer Requests
Prayer Requests:
– Rainman’s MRI
– Prosciutto’s Mom Hip Surgery
– Delta’s Mission Trip
– Laces Out’s Mission Trip
QUOTE – “Strength doesn’t always come from numbers…it comes from determination and the will to get better“
Daily Maxwell, Scripture, and Quote
Daily Maxwell JULY 17
DO THE RIGHT THING
Doing the right thing doesn’t come naturally to any of us. As America’s first president, George Washington, said, “Few men have virtue enough to withstand the highest bidder.” Yet that is what we must do to develop the kind of character that will sustain us.
It’s not easy to do the right thing when the wrong thing is expedient. Molière commented, “Men are alike in their promises. It is only in their deeds that they differ. The difference in their deeds is simple: People of character do what is right regardless of the situation.”
One way that I’ve tried to control my natural bent to do wrong is to ask myself some questions (adapted from questions written by business ethicist Dr. Laura Nash)
1. Am I hiding something?
2. Am I hurting anyone?
3. How does it look from the other person’s point of view?
4. Have I discussed this face-to-face?
5. What would I tell my child to do?
If you do the right thing—and keep doing it—even if it doesn’t help you move ahead with your talent in the short term, it will protect you and serve you well in the long term. Character builds—and it builds you. Or as Dr. Dale Bronner, a board member of my nonprofit organization EQUIP, puts it, “Honesty is not something you do; honesty is who you are.”
—Talent Is Never Enough
DETERMINE TO DO THE RIGHT THING, EVEN WHEN IT HURTS.
Daily Scripture
James 4:17
So whoever knows the right thing to do and fails to do it, for him it is sin.
Daily Quote
We need to have a purpose in this life. I’m pleading with you, I’m begging with you to do the right thing. And do it not for the sake of how it will impact your own lives, but only for the sake of doing the right thing.
James McGreevey
Qsource Daily Maxwell, Scripture, and Quotes
Daily Maxwell July16
THE POWER OF A DREAM
I believe that each of us has a dream placed in the heart. I’m not talking about wanting to win the lottery. That kind of idea comes from a desire to escape our present circumstances, not to pursue a heartfelt dream. I’m talking about a vision deep inside that speaks to the very soul. It’s the thing we were born to do. It draws on our talents and gifts. It appeals to our highest ideals. It sparks our feelings of destiny. It is inseparably linked to our purpose in life. The dream starts us on the success journey.
A dream does many things for us:
•A dream gives us direction.
•A dream increases our potential.
• A dream helps us prioritize.
• A dream adds value to our work.
• A dream predicts our future.
Oliver Wendell Holmes noted, “The great thing in this world is not so much where we are but in what direction we are moving.” This is also one of the great things about having a dream. You can pursue your dream no matter where you are today. And what happened in the past isn’t as important as what lies ahead in the future. As the saying goes, “No matter what a person’s past may have been, his future is spotless.” You can begin pursuing your dream today!
—Your Road Map for Success
DARE TO DREAM AND ACT ON THAT DREAM.
Daily Scriptures
Hebrews 11:1
Now faith is the assurance of things hoped for, the conviction of things not seen.
Ephesians 3:20
Now to him who is able to do far more abundantly than all that we ask or think, according to the power at work within us,
2 Corinthians 5:7
For we walk by faith, not by sight.
Proverbs 29:25
The fear of man lays a snare, but whoever trusts in the Lord is safe.
Psalm 37:4
Delight yourself in the Lord, and he will give you the desires of your heart.
Daily Quote
- The adventure of life is to learn.
- The purpose of life is to grow.
- The nature of life is to change.
- The challenge of life is to overcome.
- The essence of life is to care.
- The opportunity of life is to serve.
- The secret of life is to dare.
- The spice of life is to befriend.
- The beauty of life is to give
Prince
Daily Maxwell, Scripture, and Quote
Daily Maxwell 07/13/17
VISION
My observation over the last twenty years has been that all effective leaders have a vision of what they must accomplish. That vision becomes the energy behind every effort and the force that pushes through all the problems. With vision, the leader is on a mission and a contagious spirit is felt among the crowd until others begin to rise alongside the leader. Unity is essential for the dream to be realized. Long hours of labor are given gladly to accomplish the goal. Individual rights are set aside because the whole is much more important than the part. Time flies, morale soars upward, heroic stories are told, and commitment is the watchword. Why? Because the leader has a vision!
The word vision has perhaps been overused in the last few years. The first goal of many a management workshop is to develop a statement of purpose for the organization. Others will look at you oddly if you cannot recite your organization’s purpose by memory and produce a card with the statement of purpose printed on it.
Why all the pressure to develop a purpose for your organization? There are two reasons. First, vision becomes the distinctive, rallying cry of the organization. It is a clear statement in a competitive market that you have an important niche among all the voices clamoring for customers. It is your real reason for existence. Second, vision becomes the new control tool, replacing the 1,000-page manual that is boxy and constrains initiative. In an age when decentralization all the way to the front line is required to survive, the vision is the key that keeps everyone focused.
—Developing the Leader Within You
RELY ON VISION INSTEAD OF RULES AND PROCEDURES TO GUIDE YOU AND YOUR TEAM.
Daily Scripture
I Timothy 1:7
For God has not given us a spirit of fear, but of power, love and sound mind.
Daily Quote
Rebellion against your handicaps gets you nowhere. Self-pity gets you nowhere. One must have the adventurous daring to accept oneself as a bundle of possibilities and undertake the most interesting game in the world–making the most of one’s best.
Harry Emerson Fosdick
The Bruno San Martino
When: 07/15/17
Where: The Landfill (White Oak Park)
QIC: Prosciutto
The PAX: Mr. Clean, Steam Engine, Burner
Conditions: Scattered clouds with a 75 degrees, extra humid
A smaller group than what YHC expected for a Saturday beatdown. Reminiscent of the early days of F3 Chatt. Nonetheless, those that made an appearance were ready to get better; and get better, they did!
With the shovel flag planted, the Disclaimer was provided with care and attention to detail (full disclosure, YHC reviewed the F3 disclaimer just a few minutes prior to provide some good punch lines)
Warmup:
Short mosey to upper parking lot for a warmup.
– SSH x 12 IC
– High Knees x 12 IC
– Squats x 12 IC
– Hot Sauce Burpees (demo requested & provided) x 5 OYO
– SSH x 15 IC
– High Knees x 15 IC
– Squats x 15 IC
– Hot Sauce Burpees (demo requested & provided) x 5 OYO for good measure
Realizing that sweat droplets were falling and beginning to look like a slow gush on Mr. Clean’s forehead, that was enough for YHC to crank it up a hair; almost to 11. Time for…
THE THANG:
The pax moseyed down to the bottom of the landfill. By bottom, I mean, the lower gate entrance to the landfill, to ensure we had enough room to complete what is next…
4 rounds of Circle Burp mixed with Bernie Sanders between each stop.
Round 1 performed at the bottom gates, all pax were instructed to perform SSH until all PAX had called “Down” – signaling all PAX to perform a single burpee. One time through, rinse and repeat once more.
Bernie Sanders up to the dog park parking spaces for the next round.
Round 2 – similar to round 1, except the PAX complete Squats until the signal is given for a burpee
Bernie Sanders again further up the hill to the fresh parking lot for the next round.
Round 3 – similar again, this time, except the PAX complete a plank until the signal is given for a burpee.
Bernie Sanders up the grassy hill to the playground structures for the final round.
Round 4 – PAX complete mountain climbers until the signal is given for a burpee.
10 counts were administered two times throughout the circle burp brigade. Great work men!
YHC issued the command to run quickly up one of the landfill’s premier hills, to settle into a super 21 on the flat field at the top.
The Super 21 consisted of LBC’s and Merkins. Starting with 20 LBC, sprint 30-40 yards and then complete a single Merkin. Continue decrementing LBC’s and incrementing Merkins through each iteration; always totaling 21 total reps between the two exercises per round.
3 minutes remained, so YHC opted for a 5MOM with a Captain Thor (1:4 ratio of two ab exercises); LBC:American Hammer. Complete when the PAX reached 5 LBC’s to 20 American Hammers
COT – Count-off, Name-o-rama, Shoutouts/Requests, Prayer
BOM
*Prosciutto
A smaller group than what YHC expected for a Saturday beatdown. Reminiscent of the early days of F3 Chatt. Nonetheless, those that made an appearance were ready to get better; and get better, they did!
With the shovel flag planted, the Disclaimer was provided with care and attention to detail (full disclosure, YHC reviewed the F3 disclaimer just a few minutes prior to provide some good punch lines)
Warmup:
Short mosey to upper parking lot for a warmup.
– SSH x 12 IC
– High Knees x 12 IC
– Squats x 12 IC
– Hot Sauce Burpees (demo requested & provided) x 5 OYO
– SSH x 15 IC
– High Knees x 15 IC
– Squats x 15 IC
– Hot Sauce Burpees (demo requested & provided) x 5 OYO for good measure
Realizing that sweat droplets were falling and beginning to look like a slow gush on Mr. Clean’s forehead, that was enough for YHC to crank it up a hair; almost to 11. Time for…
THE THANG:
The pax moseyed down to the bottom of the landfill. By bottom, I mean, the lower gate entrance to the landfill, to ensure we had enough room to complete what is next…
4 rounds of Circle Burp mixed with Bernie Sanders between each stop.
Round 1 performed at the bottom gates, all pax were instructed to perform SSH until all PAX had called “Down” – signaling all PAX to perform a single burpee. One time through, rinse and repeat once more.
Bernie Sanders up to the dog park parking spaces for the next round.
Round 2 – similar to round 1, except the PAX complete Squats until the signal is given for a burpee
Bernie Sanders again further up the hill to the fresh parking lot for the next round.
Round 3 – similar again, this time, except the PAX complete a plank until the signal is given for a burpee.
Bernie Sanders up the grassy hill to the playground structures for the final round.
Round 4 – PAX complete mountain climbers until the signal is given for a burpee.
10 counts were administered two times throughout the circle burp brigade. Great work men!
YHC issued the command to run quickly up one of the landfill’s premier hills, to settle into a super 21 on the flat field at the top.
The Super 21 consisted of LBC’s and Merkins. Starting with 20 LBC, sprint 30-40 yards and then complete a single Merkin. Continue decrementing LBC’s and incrementing Merkins through each iteration; always totaling 21 total reps between the two exercises per round.
3 minutes remained, so YHC opted for a 5MOM with a Captain Thor (1:4 ratio of two ab exercises); LBC:American Hammer. Complete when the PAX reached 5 LBC’s to 20 American Hammers
COT – Count-off, Name-o-rama, Shoutouts/Requests, Prayer
BOM
*Prosciutto
Daily Maxwell, Scripture, and Quote
Daily Maxwell July 15
BREAKTHROUGH
Every major difficulty you face in life is a fork in the road. You choose which track you will head down, toward breakdown or breakthrough. Dick Biggs, a consultant who helps Fortune 500 companies improve profits and increase productivity, writes that all of us have unfair experiences; as a result, some people merely exist and adopt a “cease and desist” mentality. He continues,
One of the best teachers of persistence is your life’s critical turning points. Expect to experience 3–9 turning points or “significant changes” in your life. These transitions can be happy experiences . . . or unhappy times such as job losses, divorce, financial setbacks, health problems and the death of loved ones. Turning points can provide perspective, which is the ability to view major changes within the larger framework of your lifetime and let the healing power of time prevail. By learning from your turning points, you can grow at a deeper level within your career and life.
If you’ve been badly hurt, then start by acknowledging the pain and grieving any loss you may have experienced. Then forgive the people involved—including yourself, if needed. Doing that will help you move on. Just think, today may be your day to turn the hurts of your past into a breakthrough for the future.
—Failing Forward
DON’T ALLOW ANYTHING FROM YOUR PERSONAL HISTORY TO KEEP HOLDING YOU HOSTAGE.
Daily Scripture
Isaiah 43:16-19
Thus says the Lord, who makes a way in the sea, a path in the mighty waters, who brings forth chariot and horse, army and warrior; they lie down, they cannot rise, they are extinguished, quenched like a wick: “Remember not the former things, nor consider the things of old. Behold, I am doing a new thing; now it springs forth, do you not perceive it? I will make a way in the wilderness and rivers in the desert.
“Wisdom is knowing the right path.
Integrity is taking it.”
M.H. McKee
Daily Quote
If you are successful, it is because somewhere, sometime, someone gave you a life or an idea that started you in the right direction. Remember also that you are indebted to life until you help some less fortunate person, just as you were helped.
Melinda Gates
The Daily Maxwell, Scripture, and Quote
Daily Maxwell JULY 14
SELF-IMPROVING
We live in a society with destination disease. Too many people want to do enough to “arrive,” and then they want to retire. My friend Kevin Myers says it this way: “Everyone is looking for a quick fix, but what they really need is fitness. People who look for fixes stop doing what’s right when pressure is relieved. People who pursue fitness do what they should no matter what the circumstances are.”
People who are constantly improving themselves make three processes an ongoing cycle in their lives:
1. Preparation: Self-improving team players think about how they can improve today—not some far-off time in the future. When they get up in the morning, they ask themselves, What are my potential learning moments today? Then they try to seize those moments. At the end of the day, they ask themselves, What have I learned today that I need to learn more about tomorrow?
2. Contemplation: I recently came across the following statement: “If you study the lives of the truly great individuals who have influenced the world, you will find that in virtually every case, they spent considerable amounts of time alone—contemplating, meditating, listening.” Time alone is essential to self-improvement.
3. Application: Applying what you’ve learned is sometimes difficult because it requires change. Most people change only when one of three things happens: they hurt enough that they have to, they learn enough that they want to, or they receive enough that they are able to. Your goal is to keep learning so that you want to change for the better every day.
—The 17 Essential Qualities of a Team Player
LEARN SOMETHING NEW TODAY, REFLECT ON WHAT YOU HAVE LEARNED, AND APPLY IT AS SOON AS POSSIBLE
Daily Scripture
Philippians 4:9
The things you have learned and received and heard and seen in me, practice these things, and the God of peace will be with you.
Daily Quote
I truly believe that everything that we do and everyone that we meet is put in our path for a purpose. There are no accidents; we’re all teachers – if we’re willing to pay attention to the lessons we learn, trust our positive instincts and not be afraid to take risks or wait for some miracle to come knocking at our door.
Marla Gibbs