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A Little Doracides at TheHuey

QIC: The Count (Respect Respect)

Date: 9/16/2019

PAX: CouchPatato, DuckTales, GeekSquad, Hasbro, MilkMan, RedTees, UTurn

AO: The Huey

Conditions

Cool Morning, 68 degrees, with clear skies

COP

Disclaimer given (NO FNG’s), Mosey around track to back parking lot.  Willy Mays Hayes, Good Mornings, Imperial Walkers, Finkle Swings, Little Baby Arm Circles (forward and backwards), Overhead Press, and Seal Claps, followed with mosey around Parking Lot and back to start position.

The Thang

Doracides

Pair Up:  1 PAX does exercise while partner runs about 20 yards performs 1 Burpee, runs back to start than 20 yards and does 2 Burpees runs back to start and once more for 20 yards and does 3 Burpees and returns to flip flop with partner.  Do this until all exercises are complete.

  1. 100-Merkins
  2. 200- LBC’s
  3. 300- Squats
  4. 400- SSH

With time remaining PAX circle up and each PAX selects exercise for IC 10 count.  Flap Jacks, Imperial Walker, LBC’s, Pretzels, Hello Dolly, Feet to the Sky, Big Boy Situps, something I forgot!

COT

 CIRCLE OF TRUST:  Counterama, Namerama, Announcearama, Message- Having a September 12, 2001 attitude about life.  I wish people would remember the mentality of our country and even the world after the events of 9-11-2001.  Our country came together like we had during World War II.  

BALL OF MAN: Lifted up those in need of prayer and praised the promotion that GeekSquad had received. 

Moleskin

Early on during our initial mosey, the conversation went to the “crapper”!  The conversation focused on not taking a “Fart” for granted…..Enough Said!

News

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    Draft Beer The Count Rolling the Dice

    QIC: The Count (RESPECT RESPECT)

    Date: 09/09/2019

    PAX: CouchPotato, DeerJack, DuckTales, GeekSquad, Hasbro, Hector, MilkMan, RadioHead, UTurn

    AO: The Huey

    Conditions

    Wonderful Cool morning at The Huey.  Clear skies and humidity low.

    COP

    Duck Flew down off the mtn to lead the warm up.

    SSH IC 10

    Sun Sautation 3

    Willy Mays Hays IC 10

    Merkin IC 10

    The Thang

    “Roll The Dice”

    Round 1 – 20 IC Werkins, 20 IC SSH, 20 IC Lunge, 20 IC LBC’s  (Run Lap)

    Round 2 – 15 IC Carolina DryDocks, 15 IC Imperial Walkers, 15 IC Monkey Humpers, 15 IC Flutter Kicks (Run Lap)

    Round 3 – 10 Hand Release Merkins, 10 8count Body Builders, 10 IC Reverse Lunge, 10 IC American Hammers (Run Lap)

    Round 4 – 5 IC Diamond Merkins, 5 Burpees, 5 IC Bonnie Blairs, 5 IC Roalita, (Run Lap)

    Round 5 – 10 IC Merkins, 10 IC Mountain Climbers, 10 Jump Squats, 10 IC Oblique Crunches (Run Lap)

    Round 6 – 15 IC Shoulder Tap, 15 IC Plank Jacks, 15 IC Squats, 15 IC Freddy Mercurys’

    END EX

    COT

    CIRCLE OF TRUST: Countarama, Namarama, – Spoke about Resilience in the face of adversity.  Related to the real life story about Red Platoon in Afghanistan.    
    BALL OF MAN: We lifted up in prayer the needs of our PAX who were present and those known prayer request for those not there.  Especially for those left in the devastation from Hurricane Dorian. 

    Moleskin

    Each Round was led by a different PAX.  Some who have Q’d and some who have not.  Good practice for being able to call cadence.  Loved when I told RadioHead he was next….”Whaaaat?”… LOL.. He did great!

    News

    • Launch of Smackdown Located on Signal Mtn at the Signal Mountain Atheletic club parking lot. Look for shovel Flag. Tuesdays 05:30
    • Week 2 IronPax Get out there

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      IronPax (Week 1 – Killer B’s)

      QIC: The Count

      Date: 9/5/2019

      PAX: EarlyBird, Flemish, Ringwald, Kiffin, Red Tees, CowBell, Iron Butt (Respect Respect), Sinai, Sherlock, Back Pew, Deer Jack, Uncle Fester, Sunshine, Callahan, Dirk, Curfew, Lutefisk,  Skitch, FNG-Groundhog

      AO: Hill City

      Conditions

      Nice dry morning around 72 degrees, low humidity, unless you were working out.

      COP

      Warm Up – short and sweet due to IronPax

      The Thang

      IronPax – Killer B’s –

      Broad Jump 10 Yards (10 Burpees, 10 BonnieBlairs, 10 Big Boy Situps),

      Broad Jump 10 Yards, 10 Burpees, 10 BonnieBlairs, 10 Big Boy Situps),

      Broad Jump 10 Yards, 10 Burpees, 10 BonnieBlairs, 10 Big Boy Situps),

      Bear Crawl Back to Start – That is one Round!

      Rinse and Repeat for 5 total Rounds for time.  Fastest time – Lutefisk 

      COT

      CIRCLE OF TRUST: Countorama, Nameorama…Due to time, closed with short prayer and no words of wisdom shared.
      BALL OF MAN: 

      Moleskin

      The best thing I heard. was RedTees, finishing his final 5 yards of the BearCrawl and flopping over saying… “I think I’m going to crap my pants”!!! 

      News

      [Fill in News, Upcoming Q’s, Events, etc.]

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        It’s Cool At The Huey – But Things Do Heat Up!

        QIC: The Count (Respect Respect)

        Date: 08/29/2019

        PAX: CouchPotato, DuckTales, Fissure, FreeTime, GeekSquad, Hasbro, Hector, MilkMan, RedTees, UTurn

        AO: The Huey

        Conditions

        Was a beautiful clear and cool morning.  Even saw a falling star!

        COP

        Disclaimer given and no FNG’s – Proceeded from Parking Area to back lot by way of a Mosey!! Several Warm Up  Exercises, but most memorable was the first exercise, the Side Straddle Hop, IC 43.  Why you ask 43….Well this was in recognition to Hasbro who didn’t look a day over 42 on his birthday!!!  Other warm up exercises: Willy Mays Hays, Moroccan Night Club, Nancy Kerrigan, Forward Fold, Mosey around P/L area.

        The Thang

        Circle of Pain – 8 Stations each with multiple exercises for different body parts.  There were three stations with coupons, but PAX were given a wildcard to perform the exercise of their choice.  In between rounds all PAX meet in the middle and perform ABs exercises and then makes lap around P/L area and then back to the Circle of Pain to perform another round.  Stayed at each station for 1 min then rotated to next station alternating between Lunges and Bear Crawl.  Completed 3 1/2 rounds and after 2 min of Oblique Crunches we mosey’d back to Flags to ENDEX.

        COT

        CIRCLE OF TRUST:  Nameorama done and Prayer Request done. 

        Announcement: Convergence at Beast Ridge Labor Day.

        BALL OF MAN: We closed with GeekSquad providing prayer for the BOM. Then we provided Hasbro with A Balloon, Mini-Cupcakes, and a specially prepared poster by RedTees.  We sang (very poorly) Happy Birthday.

        Moleskin

        The best part of the workout was not DuckTales breaking wind every 5 minutes, or the ribbing the Q got for the occasional  skipping of my “CD” according to DuckTales.  It was what happened before we even started the workout.  GeekSquad, DuckTales, and TheCount Rucked to Wal-Mart to get the goodies for Hasbro’s birthday.  The look on some of the folks as we walked through the store at 0430 with our Rucks and HeadLamps..

        News

        Conversion at Beast Ridge for Labor Day

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          A Roll Of The Dice-“How’s Your Attitude”

          QIC: The Count

          Date: 08/27/2019

          PAX: Bernie, BMX, CowBell, DNF, Escobar, FastLane, Flatline, Gaylord, JazzyJag, JohnDoe, Madoff, MoonDance, Osteen, Peanuts, POS, ThreeSkin, ToeTag, T-Rex, Wuzn’tMe

          AO: Hacksaw

          Conditions

          Low 70’s with some humidity, light fog, but a great day to workout!

          COP

          Disclaimer Given (NO FNG’s) – Mosey to Flags – SSH, Third Grade Exercises, SSH, Willy Mays Hayes, SSH, Quad Stretch, SSH, Chest Stretch, SSH, Upper Back Stretch, SSH, Moroccan Night Club, SSH, Tricep Stretch, SSH, Forward Fold.

          The Thang

          4 Dice  – 6 Exercises on each – Cardio/Lower Body/Core/Upper Body

          Cardio- Mountain Climbers, Imperial Walkers, 8 Count Body Builders, Side Staddle Hop, Burpees, Plank Jacks

          Lower Body- Monkey Humpers, Jump Squats, Backward Lunge, Squat, Standing Lunge, Jumping Lunge

          Core- Rosalita, American Hammer, LBC’s, Freddie Mercury, Flutter Kicks, Oblique Crunch

          Upper Body- Merkin, Carolina Dry-Docks, Hand Release Merkin, Shoulder Taps, Diamond Merkin, Werkin (Wide Arm Merkin)

          To begin round 1, roll all four dice.  Do all 4 exercises 15 Reps (IC when appropriate).  Run lap (between Mosey and AYG) When six is in roll dice again for round 2 (no repeat exercises) and do all exercises 10 Reps, Run Lap.  When 6 is in roll dice for round 3 and do all exercises 5 Reps, Run Lap.  Rinse and Repeat for Rounds 4 and 5.  

          Completion do Mary’s for 4 min.

          COT

          CIRCLE OF TRUST:  Counterama, Namerama, Announcements – Convergence at Beast Rridge for Labor Day.  Prayer request made.

          Thought of Day:  “Attitude” by Charles Swindoll.  “Life is 10% what happens to us and 90% of how we react to it”.   While we can’t control what other think, say, or do, we do have control how we react to it.


          BALL OF MAN: Closed in prayer!

          Moleskin

          It was great to see BMX out there.  During the workout, I got a little light-headed, ThreeSkin called out cadence for me.  But most interesting thing was ThreeSkin’s response to me during Merkins, when I made the comment to keep up with me….He responded,  “It’s hard to, because your arms are so short”!!!  Hey I thought that would have been T-Rex’s line!!! 

          Great workout guys, thanks for pushing yourselves and pushing me!

          News

          Convergence , Labor Day, BeastRidge.

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            Getting Back In The Saddle

            QIC: The Count

            Date: 08/05/2019

            PAX:  DuckTales, FreeTime, GeekSquad, Red Tees, Truck Yea, UTurn, FNG-Swiss Roll,  FNG-Couch Potato

            AO: Huey

            Conditions

            70 Degrees and calm conditions

            COP

            Met in P/L where we plant the flag.  We welcomed the two FNG’s and gave the disclaimer.  Mosey’d to the back P/L by ball fields and conducted warm up: SSH, Ab e Vigoda, Willy Mays Hayes, SSH.  

            The Thang

            Modified Red Barchetta 
            5 Stations (1-exercise weighted, 1 exercise cardio) – Stations are spaced 20 yards apart in P/L.  

            Station 1: Overhead Press (30 lbs) – Burpees (10)

            Station 2: Tricep Ext (25 lbs) – Plank Jacks

            Station 3: Bent Over Row (45 lbs) – Mountain Climbers

            Station 4: Curls (30 lbs) – Imperial Walkers

            Station 5: Squats (25 lbs) – SSH

            PAX 1 performs 20 Reps with coupon while PAX 2 performs AMRAP of Cardio Exercise.  Flip Flop so both PAX perform Reps with Coupons. (Modify as necessary, i.e. 15 or 10 reps and keep flip flopping.  

            Control of movement belongs with Station 1.  (BURPEES).  Once both PAX have performed 10 Burpees they sound off and all PAX rotate in declining order.  5 to 4, 4 to 3, 3 to 2, 2 to 1, 1 to 5.  

            After each rotation all PAX circle up and preform Mary’s between rounds, (Round 1 -LBC’s x 20 IC),  (Round 2 – Flutter Kicks x 20 IC)  (Round 3 – Big Boy Situps – 10 reps).

            ENDEX

            COT

            CIRCLE OF TRUST:  Count-o-rama and Name-o-rama performed as well as announcement made about this weekend at LandFill to bring 2.0’s.  Prayer requests made for shooting victims families in El Paso, TX and Dayton, OH.  I did give Praise to being back in the gloom after a week off in Colorado for pleasure and work! 🙂 
            BALL OF MAN:  We concluded in a moment of prayer.

            Moleskin

            I liked to hear the MumbleChatter with the PAX.  Especially hearing the established PAX encouraging and asking personal questions to the FNG’s, (Great Job – RedTees and FreeTime).

            News

            Daddy’s and 2.0 this Saturday, August 10th at LandFill

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              Day 7 of 8 the Q Gauntlet (Landfill)- Red Barchetta + 8 Station DORA!!!

              QIC: The Count (RESPECT, RESPECT)

              Date: 06/22/2019

              PAX: BestInShow (RESPECT), FNG-Bloomin Onion, Fissure, FlyBy, GeekSquad, IronButt (RESPECT RESPECT), Milkman, MoneyBall, Peanuts, Prius, Ringwald, SheShed, Skitch, UncleFester, VSquared

              AO: Landfill

              Conditions

              Beautiful morning, 71 degrees and humid.  

              COP

              Warm-o-rama: Windmill (10 IC), Finkle Swing (10 Ea Leg), Tappy-Taps (10 IC), Sprinkler (10 IC), Willie Mays Hayes (10 IC), Nancy Kerrigan (10 IC – Ea Leg).

              The Thang

              Red Barchetta (RUSH) + DORA stations.  
              Starting at one end of the field all PAX:

              AYG 100 Yards and 100 SSH, mosey back to starting point hold plank for 6.
              AYG 75 Yards and 75 Mountain Climbers, mosey back to start hold plank for 6.
              AYG 50 Yards and 50 LBC's, mosey back to start and hold plank for 6.
              AYG 25 Yards and 25 Merkins, mosey back to start and hold plank for 6.
              AYG 10 Yards and 10 Burpees, mosey back to start and hold plank for 6.
              Rinse and Repeat Round 2.
              Round 3: Rinse and Repeat doing 50 SSH, 40 Mountain Climbers, 25 LBC's, 15 Merkins, 5 Burpees. Hold Al Gore for 6.
              Round 4: Rinse and Repeat doing 25 SSH, 20 Mountain Climbers, 25 LBC's, 20 Merkins, 5 Burpees.  HOld Al Gore for 6.

              Mosey to Hill:  DORA's (8 Stations)
              Team up: PAX 1 does AMRAP while PAX 2 runs down and up hill.  Flip Flop. When 6 is in all Rotate to next Station. Rinse and Repeat for 8 stations.
              1. Jump Squats
              2. Squats
              3. Overhead Press (30 lbs)
              4. Curls (25 lbs)
              5. Squat (40 lbs)
              6. Tricep Extension (25 lbs)
              7. Incline Merkins
              8. Decline Merkins

              END EX

              COT

              CIRCLE OF TRUST:  My thought / comment of the day: Do something for a friend or a stranger and not expect anything in return.  Plenty of opportunities around our community to to it.  Countarama, Namearama.
              BALL OF MAN:  IronButt took us out in prayer.  We lifted those who are ill and in need of comfort.

              Moleskin

              We had less and less mumble chatter as the workout went along, but after the “Sprinkler” during warm ups,  I had everyone try the Floss Dance….Pretty disappointing, with the exception of FlyBy, who seemed to have it mastered. What can I say about GeekSquad and the Sprinkler, except he has no rhythm!  His words not mine!  But who am I to argue!  

              News

              Some heading to help Proscuitto at the Community Project!  Thanks Brothers!!

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                Stairway to Merkins meets Four Corners! Day 8 of Q Gauntlet – TheCount – 06/25 (Hill City)

                QIC: TheCount (Respect, Respect)

                Date: 6/25/2019

                PAX: BlindSide, Chief, Goose, JazzyJag, LacesOut (Respect), MoneyBall, Prosciutto,  RedTees, Skitch, Sunshine, FNG-Tin Man, Wazn’tMe

                AO: Hill City

                Conditions

                69 Degrees, dry, but a nice dew on the grass.

                COP

                WarmUp: SSH (15 IC), Forward Fold (15 IC), Tappy Taps (10 IC), Willy Mays Hayes (10 IC), Stairway to Merkins: Along sidewalk, start at first lightpost and AYG to next and do 1 Merkin, AYG to next Lightpost and do 2 Merkins, Rinse and Repeat until you reach the 10th Lightpost and 10 Merkins.  Reverse direction, Rinse and Repeat until you get down to 1 Merkin.  Last WarmUp exercise (AS PROMISED) it Prosciutto’s Gold Chain (15 IC).  Mosey to grassy area in front of stage for “The Thang”. 

                The Thang

                Four Corners

                Four Cones are deployed in a square with each being 20 Yards apart.  ALL PAX start at 1st cone and proceed to next three cones by described mode of transportation.  Six Rounds as follows:

                Round 1 - Burpees - 10 Reps X 4 = 40 (Bear Crawl between each cone)
                Round 2 - Lunges - 20 Reps x 4 = 80 (Bear Crawl between each cone)
                Round 3 - Imperial Walkers - 30 Reps x 4 = 120 (Bear Crawl between each cone)
                Round 4 - Merkins - 25, 20, 15, 10 Reps = 70 (Bear Crawl between each cone)
                Round 5 - Plank Jacks - 25 Reps x 4 = 100 (Bear Crawl between each cone)
                Round 6 - Squats - 10 Reps x 4 = 40 (AYG Between each cone)

                Total Reps (including Stairway to Merkins) = 560 Reps and 400 yards in Bear Crawls!

                COT

                Word of the Day: If you direct the people toward Heaven….Heaven will direct the people.  

                CIRCLE OF TRUST:  Counterama, Namerama, Prayers for comfort and healing to those spoken and unspoken prayers.  Prayed for our brothers at the BoneYard and all PAX across F3.  
                BALL OF MAN:  Sweaty Ball of Man!  

                Moleskin

                There was very little Mumble Chatter, but there were a few sounds emanating from those assembled…There was good discussion by Prosciutto reminding everyone not to sacrifice form for speed.   Great Message!  As Promised I was proud to wear Prosciutto’s Gold Chain and perform the said warm up exercise.  Actually wore the chain during the entire workout, but it obviously isn’t where Pro gets his energy because he seemed strong even at the conclusion of the session! 

                The Gauntlet is now complete Q’ing at 8 different AO’s in 11 Days/9 Workout Days.  It was fun and I encourage you to try it over the course of a month.  It is a great way to see folks you might not see all that often and you become very innovative to keep the routines different and make sure you focus on full body H.I.C.T. 

                Thanks for all the AOQ’s for working with me on the schedule (and Prosciutto for giving me his day today so I could complete all 8 AO’s).  

                News

                [Fill in News, Upcoming Q’s, Events, etc.]

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                  Day 5 of the Q Gauntlet (The Huey)- Lets Play Cards or better known as Deck of Death (DoD)

                  QIC: The Count

                  Date: 06/20/2019

                  PAX: DuckTales, GeekSquad, HasBro, MrClean, SteamEngine, U-Turn 

                  AO: The Huey

                  Conditions

                  77 Degrees and humid. Storms started moving in by the end of the workout, and at 0605 !  Thank God for the 0515 starting time!

                  COP

                  Warm up consisted of SSH (20 IC), Forward Fold, Willy Mays Hayes (15 IC), Arm Circles Fwd, Bkwd, and Overhead Press.  Mosey around path to covered picnic tables.

                  The Thang

                  Deck of Death (DoD) – Separated deck into 4 stacks Clubs (Core/Abs), Hearts (Cardio), Diamonds (Upper Body), Spades (Legs).  Time allowed for 25 exercises: PAX rotated picking from stacks, announcing exercise, and calling the cadence.

                  Oblique Crunches (Pretzel) - 15 per side- 30 Reps
                  Mountain Climbers - 20 IC - 40 Reps
                  Merkins - 18 Reps
                  Smurf Jacks - 25 IC - 50 Reps
                  High Slow Flutter Kicks - 13 IC - 26 Reps
                  Side Straddle Hop - 25 IC x 2 - 100 Reps
                  Wide Arm Merkins - 16 Reps
                  Monkey Humpers - 17 IC - 34 Reps
                  Luge (Boat/Canoe) - 18 IC - 36 Reps
                  low side shuffle - 25 yards both x 6 = 150 Yards
                  WWII Situps - 13 Reps
                  Butt Kickers - 19 IC - 38 Reps
                  Diamond Merkins - 25 Reps
                  Monkey Humpers - 25 IC - 50 Reps
                  Shoulder Taps - 25 IC - 50 Reps
                  Burpees - 25 Reps
                  Ranger Merkins - 19 Reps
                  Walking Lunge - 20 each leg - 40 Reps
                  Heals to Heaven - 14 Reps
                  Mountain Climbers - 25 IC - 50 Reps
                  Carolina Drydocks - 14 Reps
                  Calf Raises - 25 IC x 2 - 100 Reps
                  Flutter Kicks (25 IC x2 - 100 Reps

                  Total - 933 Reps


                   

                  COT

                  CIRCLE OF TRUST:  Counterama, Namerama, Word of the Day (WOTD): Veterans Park represents the Soldiers, Marines, Airmen, and Sailors that have served their country.  Most didn’t have the luxury of smart devices, video games, or even TV while in a war zone.  Often a Deck Of Cards provided all the entertainment they would have.  I see parents using all the great entertainment devices we have now to distract their children so they will behave while out at breakfast, lunch, and dinner.  I’ve even seen this in a church.  Drop the crutch and engage get your children to engage in a simpler form of entertainment (Maybe a game of Fish)….
                  BALL OF MAN: As the Thunderstorms started to move in we lifted to God our prayers for healing and protection to those family members of our F3 Family.

                  Moleskin

                  All I can say with regards to the Moleskin….DuckTales, something got inside of you and died!  You about caused us to discontinue warm-ups and go for some kind of breathing machine!!! No more Sushi for you….At least without GAS-X!!!

                  News

                  F3 – Hacksaw for Day 6 of the Q-Gauntlet, also Scenic City Ruckers meeting at 0500 Blue Grass Grill.  Don’t forget to register for the Fallen 5 Challenge.

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                    Day 4 of the Q Gauntlet (Lions Den)- It’s a Rainy Doracide Type of Day!!

                    QIC: The Count (Respect, Respect)

                    Date: 06/19/2019

                    PAX: Fissure, Ohms, Peanuts, Prosciutto, RedTees, Steam Engine

                    AO: Lions Den

                    Conditions

                    71 Degrees and humidity was 100% because it was pouring rain most of the time!!

                    COP

                    Warm-o-rama: SSH (20 IC), PlankJacks (10 IC), MountainClimbers (10 IC), Mosey around track and do Bataan Death March.  Front PAX drops out and performs 5 Burpees while line continues to mosey.  When Burpees complete AYG to back of pack and yell ‘SIX” then next PAX at front drops out and does 5 Burpees and AYG to back of line yell “SIX”, continue until all 7 PAX complete 5 Burpees and complete lap back at starting point. 

                    The Thang

                    Dorcides in the Rain!
                    Partner up:  1 PAX begins reps of exercise, 2 PAX runs 25 yards performs 1 Burpee, returns to partner, then runs again performs 2 Burpees, returns to partner and once again run 25 yards and performs 3 Burpees.  Returns to Partner and switch continuing count until all exercises and reps are complete.

                    100 Merkins, 200 LBC’s, 300 Squats, 400 SSH

                    PAX completed in record time! Still 15 minutes left…what shall we do next?

                    Mosey to Home Team Beleachers.  Serpentine (Running up and walking down), 6 sets of steps going up and down moving from one end to the other.  Mosey on track around to Vistors Bleachers and repeat Serpentine for 4 sets of steps.  Continue mosey to complete lap of track to starting point.

                    Mary’s Go Round (Dealers Choice) – IC 10 Reps x 7 PAX x 2 Rotations = 140 Reps IC!

                    COT

                    CIRCLE OF TRUST:   Counterama, Namerama, Announcearama – Word of the Day is “Choice”  We all have to make a choice everyday.  The first one is should I get up and workout with my F3 Brothers, or should I FartSack in my nice warm bed.  Neither is wrong, it’s just a choice.  Those are the easy choices we make, but there are choices we have to make as men and leaders.  Many of these choices have rippling impacts on others, (children, spouse, peers, etc).  Make sure when it comes time to make a choice you think about the ripple your choice will make and who is watching and who it impacts.  
                    BALL OF MAN: We lifted up in prayer those needs said and those which weren’t.

                    Moleskin

                    So, I’ve been educated by Fissure and Prosciutto on the proper use of the “Moleskin” and “COT”  .  Moleskin today is pretty easy…There was not a lot of Mumble-chatter because the PAX were kicking ass, but over the pouring rain interesting sounds were coming from some individuals, especially when we were on our backs.  Lets just say I’ve heard some of these sounds, but rarely when working out.  Of interest is though in both cases there was much wetness!!! 🙂  

                    Great Workout Gentlemen!

                    P.S.  IronButt, we did a lot of Burpees today in honor of your 63 Birthday!!!

                    News

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