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Sunburn (03/23 – Landfill)

QIC: Sunburn
Date: 03/23/2019
PAX: Fissure, Jabooti, She Shed, Doodles, Iron Butt (Respect), Roadhouse (Respect), Money Ball, Snowflake, Fly-by (Respect), VSquared, Brightspot (Willy Loman), Mensa (Respect)
AO: The Landfill

Conditions

Bright and cheery

The Disclaimer

Yes and added a second. The big “T” on my hat does not mean I’m a Vols fan. It has yellow behind it and in stands for Tuscola High School as in that’s where Johnathan Crompton slung the old pigskin pre Tenn. and set all kinds of records. I repeat, I am not a Vol’s fan.

COP

SSH’s while we waited on the few who were late. Mosey to lower lot. Willie Mays Hayes, Forward Fold, Side Stretchs, LBC forward, LBS reverse, cherry pickers, Seal Claps, Seal Claps, SSH’s

The Thang

I looked up and there stood this majestic hill we just had to do something. 
Hills, Soccer Suicides and Playground
Bear Crawl to top. Those in front head back down and pick up the 6

Lunge to top and pick up the 6

Run to top and pick up the 6

Playground Circuit Training

Soccer suicides: x 2

Run to first flag: 10 – Flying Squirrel Burpees

Run to second flag: 15 – Merkins

Run to Third Flag: 20-Flutter Kicks

Run to forth flag: 25 – Side Straddle Hops

Run to fifth flag: 30 – Jump Squats

Playground Circuits

15 Swing Crunches

15 Dips

5-10 pullups

We did a 2 minute low plank and a 1 1/2 minute low plank. (Mental Toughness)

LBC’s, Flutter Kicks, American Hammers and Crunchy Frogs

COT

Get your body in the right place. It’s hard sometimes but just get there where ever it is. F3 Workout, Church, Work. We are here to hold each other accountable.  If you keep showing up, doing the hard things and are consistent it will make you better. We are here to help build each other up and make each other better through accountability and encouragement.

Appreciate Jabooti holding himself accountable and confessing and apologizing for a bad attitude.  We’ve all been there and we all appreciate you showing up and being a part of this incredible group of men. 

Moleskin

Not a lot of chatter going on this morning.  I think once we hit the hill we all shut down the chatter and were looking for our breath. 

News

Convergence in Ooltewah next week.  Boneyard AO kicks off this Tuesday.  Have a good week men and see you in the gloom.

Recent Backblasts

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    Circles of Intervals

    QIC: Sunburn
    Date: 03/05/2019
    PAX: Back Pew, Care Bear, CANDU, Dirk, Ducktales, Free Candy, Flemish, Goose, Hobo, Iron Butt (Respect), Moneyball, Peanuts, Ringwald, Roadhouse (Respect), Skitch, Sunshine, WuzntMe
    AO: Hill City

    Conditions:

    So cold that Ducktales showed up dressed like Ralphie from A Christmas Story

    The Disclaimer:

    Expressed and added the 5 Core Principles of F3 which is a good reminder every once in awhile.

    COP:

    SSH
    Willie Mays Hays
    Forward Fold
    Windmills
    Imperial Walkers
    Mountain Man Poopers – Had to demonstrate because some HIM’s  didn’t do the homework assignment.
    Arm over head point elbow to sky
    stretch
    Little Baby Arm Circles
    Reverse Little Baby Arm Circles
    Seal Clap
    Military Press

    The Thang

    >
    6 Pain Stations for 45 second intervals – Run to each station – 2 Rounds
    Station 1: Burpees
    Station 2: Jump Squats
    Station3: Bench Dips
    Station 4: Step Up’s
    Station 5: Merkins
    Station 6: Froward Lunges
    In between rounds we met in the
    middle for Warrior Lunges
    After Second Round we ran around
    the circle, met at one end and Bear Crawled to the middle to hold a 2-minute
    lower plank to talk about and test our mental toughness.  Bear Crawled back out to the circle and mosey
    to the parking lot to do some abs and end with our COT

    COT

    We talked a lot about Mental Toughness this morning and why it’s important. Those who excel in whatever endeavor they take on aren’t necessarily the most skilled, the smartest or the most physically gifted, it’s those who have built up mental toughness or “grit” through the focused discipline of being consistent to do those things that need to be done to get better. They are the one’s that push themselves beyond what they think they are capable and continuously do the hard things that make them better. I Challenged everyone to get out of your comfort zone and do something that maybe you’ve been thinking about but haven’t taken the steps to start. Look for an area in each of the F’s to get out of your comfort zone and do in order to make yourself better. Set Goals, Grind it out when it feels impossible, Fail and then get right back up and persevere. A big task or goal may look too big at the beginning but you get there one day at a time through baby steps.

    Moleskin

    Handbag was the only HC that didn’t show. However, he did give a courtesy call to Ringwald at 4:00 AM to let him know he wouldn’t be posting. With friends like that who needs an alarm clock?
    CANDU’s excuse for not executing the homework assignment was that he didn’t have time for the video to load. Either he needs better internet or he need more patience. After all you are about to get married and that patience thing will go a long way.

    News

    2.0 this Saturday. Fellowship opportunities coming up so check the channel for times and locations. Some expressed they will be fasting as we approach lent this week, maybe you want to join them. Various Ash Wed services to attend. I apologize but don’t remember the specific church WuzntMe said he will be attending but all are invited. Maybe, he could put that on SLACK. Sunburn is now a licensed Realtor in the state of TN & GA. Referrals that turn into a sale are rewarded with Gift Certificates so it you know anyone that needs to buy or sell a house pass them my way.