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The Silver Fox

QIC: Kodak
Date: 08/09/2018
PAX: Fissure, Free Candy, Radiohead, Steam Engine, Ducktales, Turtle, Geek Squad, Milkman, Saddlebags, VSquared, FNG-Arrowhead, FNG-Fannie Mae
AO: The Huey

Conditions

72 degrees. Humid, Foggy.

The Disclaimer

I am Kodak and will be on Q today. I am not a professional. You are here at your own free will. If you get hurt we will get you help. I will try to motivate you under the understanding that you draw the line with your own limitations.

WARM UP

1/4 Mile Jog w/ High knees, Low Knees, Karaokes
25 SSH IC
10 Burpees OYO
20 Mountain Climbers IC
20 Air Squats OYO
25 Flutter Kicks (hands on chest) OYO
1 minute stretch OYO

The Thang

10 minute Indian Run
The next portion of the workout was in a parking lot roughly 50 meters long. PAX sprint from one end to the other at given percentage and do exercise on the way back.
50 meter sprint @ 50%, 21 Burpees
50 meter sprint @ 100%,  21 Lunges
50 Meter Sprint @ 50%,  21 SSH
50 Meter Sprint @ 100%, 21 Push-ups
50 Meter Sprint @ 100%, Buddy Carry
END WORKOUT

COT

No matter how large or small, at one point or another you can think back at a time when you wished you had performed better. It may have been in a personal relationship, your kids, girlfriend, a project at work, or any other part of life. It DOES NOT matter how long you are doing something in life – 10 minutes, 5 days, or 10 years – be intentional when you do it.

To me, being “intentional” means having a planned purpose, being present, and always aware of your actions. If you show up to life everyday knowing how you are going to spend your time, what you are going to focus on, and who you want to share life with – you will find fulfillment – even if you fail.
With intention you are never in limbo- you are never just floating through time without direction – wasting days, weeks, or years just droning through life. Everyone knows the studies they do with the elderly about regrets, they always wish they had done things differently, or had more time. They blame themselves for not having a fulfilling life. You do not have to be this way, and you can start now.
At this point in my life, I am only 27. Even at the age of 27 I can think back to times in my life when I could have been better – more intentional. I could have showed up to my job everyday with the intention to outperform everyone. I could have spent more time with family members or friends before they moved on to another season of life. Whatever the case is, if I would have been INTENTIONAL I would have had purpose in all my days.
Some of you may be thinking that having intention seems exhausting-  and it can be. YOU MUST HAVE BALANCE. You can have relaxing weekends, evening, or whatever you want – just have that be your intention. I intentionally DO NOTHING some days so I can reset, relax, and reflect. Some days I will watch Netflix for 5 hours straight- but it’s because I was intentional the rest of the week and can afford to do so. The bottom line is I can do it without regret because I CHOSE to act that way. Doing nothing has just as much purpose as filling your day with errands and tasks.
Here is my point- life is very fragile and you don’t get to choose when you go- some people don’t even know they have gone- it can happen so quick. One day I will go, and in those moments I will be able to know that I took responsibility for how I wanted to live my life, how I wanted to build relationships and love, and how I wanted to believe- all through being intentional.
 
This workout is named after SFC Chrisopher Celiz, 1/75 Ranger. He was killed in action July 12th, 2018 on his 5th deployment to Afghanistan. He was my mentor for a short 5 month period on my last deploymet and introduced the idea of “intention” to me.

Moleskin

Two FNGs came out, RadioHead took a hammy injury, and Turtle is still recovering from a non F3 neck injury.
PAX were treated with a nice helping of Orange Juice and Donuts

News

Go Ruck Chattanooga is coming up (check slack Channel)
Veterans climb night at highpoint. All are welcome, veterans climb at a discount. this is something im putting together myself and  would love to see some guys out there. Ill pass more info through the channel.
 

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Tough Tempo Together

 

QIC: Threeskin
Date: 08/08/2018
PAX: Early Bird, Fast Lane, Oscar
AO: Beast Ridge

Conditions

73skin degrees, calm, clear, cool

The Disclaimer

This is f3, I’m not a professional, You are here to get better so lets do it together, Modify if necessary, don’t get hurt, we will be running so stay alert.

COP

Work on Tempo and Form
Good Mornings
SSHx25
Little Arm Circles – forward
SSHx25
Little Arm Circles – reverse
SSHx25
Military press
Good Mornings
Imperial Walkersx25
Tempo Squats
Imperial Walkersx25
Tempo Willie Mays Hays
Imperial Walkersx25
3rd Grade Exercises
Mosey

The Thang

Combine equal parts of Tough, Tempo, and Together add a little sweat and you get a good workout over 2 miles.
Mosey to picnic pavilion
Incline Merkins x 10 – 3skin count down, one count up slow tempo
Run to center light post and back, once you reach the pavilion double back and sweep to finish together
Dips X 10 – 3skin count down, one count up slow tempo
Run to center light post and back, once you reach the pavilion double back and sweep to finish together
Transition Merkins x 10 – 3skin count down, one count up slow tempo
(Transition Merkin – one on bench, transition to one on table top, transition to bench, and so on…)
Run to center light post and back, once you reach the pavilion double back and sweep to finish together
Big Boy Sit Ups x 10 – 3skin count up, one count down slow tempo
Run to center light post and back, once you reach the pavilion double back and sweep to finish together
Incline Merkins x 10 – 3skin count down, one count up slow tempo
Run to center light post and back, once you reach the pavilion double back and sweep to finish together
Mosey Back
MoM
Big Boy Sit Ups
Freddie Mercury
Box Cutters

COT

Circle of Trust
Counted to 4 – Namearama to follow – Announcements and Prayer requests made

BALL OF MAN: completed
Word and Thought of the Day:
Fungibul (Fun-juh-bul) – being of such a nature that one part or quantity may be replaced by another equal part or quantity in the satisfaction of an obligation.

  • We are all equal.  The structure of f3 is very important and we must respect it.  This allows us all to be ready to lead when the time comes.  Be there for each other, pick each other up, sweep if you have to, finish together.

We come to f3 because we choose to, We come to f3 to get better
We choose to be our brothers keeper, We respect the framework to the letter
We are here for fitness, We are here for faith,
We are here for fellowship, and some to loose weight
We are all very busy, our bandwidth gets low
We always come back so our friendships can grow
When a brother calls, pick up the line
It may be you calling in due time
 

News

EarlyBird on baby alert!

Upcoming Qs

 

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Activate Your Glutes

QIC: Speed Bump
Date: 08/08/2018
PAX: Barney, Butterbean, Cable Cutter, Candu, Care Bear, Deep End, Dutch Oven, Fissure, Flash ‘n Slide, Flemish, Free Candy, Laces Out, Moondance, Ohms, Picasso, Ringwald, Sidekick, Snookie, Sunshine, The Count, The Peddler, Whittler
AO: Hill City

Conditions

75 Degrees, humid as all get out

Disclaimer

It’s 5:30am and welcome to F3. I am not a professional, you are here of your own will (and we are glad), modify as necessary, if you get hurt, we will get you back to your car.

COP

Good mornings 

Finkle Swings

Side shuttle hops

Little baby arm circles (reverse and repeat)

Plank

Plank jacks

Alternating shoulder taps

Alabama Ass Kickers 

Side shuttle hops 

Side shuttle hops again (for good measure)

Now that we are finished with the warm-up, 15 burpees OYO!

The Thang

This morning’s workout is entitled, “I Can’t Activate My Glutes.” As you can guess, we will be working hard today to exercise the biggest muscle group in our body. As we go throughout our workout, whenever you hear the words “ACTIVATE GLUTES” , you must stop what you are doing and complete 10 squats using the best form possible (always squeezing your butt cheeks). Resume previous exercise as soon as you are finished.
DORA with a twist
Partner up! While partner A completes one Bernie Sanders suicide (1 suicide = running to all cones present and back to starting line), partner B will complete as many reps of stated exercise as possible. Once total reps goal is achieved, rinse and repeat 3 times with different exercises. Hold plank / Al Gore in between exercises if you get finished early.

  • Exercise 1, Merkins x 100 (good form!)
  • Exercise 4, Lunges x 100
  • Exercise 6, Big boy sit ups x 100
  • Exercise 5, 8 count Body Builders x 20

“ACTIVATE GLUTES” was uttered more than 8 times throughout the workout, much to the PAX’s dismay.
The Pax finished up with 10 minutes of some solid MARY:

    • Pickle dippers (small, medium, magnum a.k.a., The Whittler)
    • Michael Phelps (new exercise)
    • American Hammers
    • Flutter Kicks
    • Freddy Mercury
  • Xs and Os (from our Greenville friends)
  • Crunchy Frogs
  • More flutter kicks

COT

CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: 

Moleskin

Some of you might remember the famous Tiger Woods quote back in 2015, in the midst of one of the worst runs of form Tiger has ever experienced. As he withdrew from yet another tournament, he came up with another excuse for his poor performance. Fog rolled in delaying the start, and in his words, “My glutes just weren’t activating out there.” Now, TW is an amazing golfer with an outstanding pedigree, but how hard do you think it was be for him to say, “you know I’m just playing really crappy golf right now”?
Taking responsibility for poor performance, impatience, rude behavior, or laziness is difficult. Today, don’t deflect if someone confronts you about a mistake at work, or if your wife tells you that you are being an ass. Take it on the chin, own up to it, and make a commitment to be better for the rest of the day. Also, don’t forget to activate your glutes.

News

Upcoming Qs

More VQs coming! 

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F3 Scavenger Hunt

QIC: Whittler
Date: 8/4/2018
PAX: Best in Show, The Count, Early Bird, Esse, Fissure, Free Candy, Gus, Laces Out, Prosciutto, Ringwald, Sundance, Threeskin, VSquared, FNG-Dfib, FNG-Doodles
AO: Landfill

Conditions

Muggy and gloomy, around 75 degrees

The Disclaimer

I am not a professional, this workout will be hard so modify as needed.  Don’t hurt yourself but if you do, we will help you back to your car.

COP

Parking lot warm-up
SSH
3rd Grade exercises
Willie Mays Hays
Windmills
Imperial Walker
Arm Circles
Shoulder press
Cherry pickers
Plank
Plank Jack
Mountain Climber
SSH

The Thang

We moseyed to the lower entrance down the hill and subsequently lined up in the order in which we finished.  We then broke off into 3 teams.
Scavenger Hunt 
Rules were explained.  This is a team exercise and we therefore will begin as a team, travel as a team, and finish as a team.  Coupons and DRPs will be carried between stations.  There are 5 stations and all teams must use the clues to hit all 5 stations.
Divide into teams and develop your schemes, But first head up the hill to take your daily red pill.
At each station,
While one PAX goes to grab a Dwayne, the other must endure the PAIN:
Station 1 – You may go here if you have the shits, But instead you’ll be performing quite a few sits (Bathroom)
Wall sit 4-count x 60
Wall plank merkins x 15
Station 2 – Head to where a kid might play, But avoid the Free Candy along the way (Playground)
Plank swings x 10
Pullups x 5
Station 3 – Head to the place you may leave your keys, And get ready to do many burpees (Lower parking lot)
Burpees x 20
Station 4 – Go where you may find Best in Show, And make sure you’re not too slow (Dog Park)
LBC x 50
Station 5 – Go to the place where many have scored.  I can assure you, you will not be bored (Soccer field)
2 laps around the field
Head to the Pavilion like you’ve won a million, and hold the plank while you await your rank
While waiting for all to finish, various plank exercises were performed, led by random PAX
Once all PAX were in, the “prizes” were doled out.
1st place – one mosey lap
2nd place – return all coupons
3rd place – 10 burpees
One cool down lap done.
MoM
Big boy situps
Hello Dolly
Pickle Pounder (small, medium, and large)
Reverse Pickle pounder
American Hammer
Plank
 

COT

CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.  FNGs named
BALL OF MAN

Moleskin

Stimulus –> Response
One of the unique advantages that humans have over animals and other creatures is the ability to choose.  We are too often conditioned to think that a certain stimulus automatically generates an expected response, much like the dog in Pavlov’s experiments.  However, between the stimulus and the response, humans have the freedom to choose how they respond to a certain stimulus.  We can choose to have a negative reaction or choose to have a positive reaction.  We can let our circumstances dictate our response or we can choose our response regardless of our circumstances.  We all have the choice to decide how things are going to affect us.
I am often very guilty of not doing this.  If I get hit with a circumstance that I don’t like, too often I choose to allow it to bring me down or ruin my day.  However, I have come to realize that it was my choice that led to my attitude.  It’s a never-ending battle to overcome this thought process but I encourage you to choose the right attitude and not let your circumstances dictate your response.

News

 

Upcoming Qs

Multiple VQs this month – see website for deets

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BLIMPS on the Bridge

QIC: Laces Out (Respect)
Date: 8/2/18
PAX: Back Pew, Bogey, Dutch Oven, Free Candy, Headshot, Ringwald, Speed Bump, Stairmaster, Sundance, Utters, VSquared, Whittler, FNG-Flash ‘n Slide
AO: Hill City

Conditions: 70o and cloudy with mist in the air

The Disclaimer:

Welcome to F3. This is a peer-led workout. I am not a professional. You are here under your own volition. Be aware of your surroundings. Push yourself. Modify if necessary. Don’t get hurt, but if you do we’ll carry you to your car.

COP

Mosey to Great Hall.
20 SSH IC
12 Finkle Swing (each leg)
15 SSH IC
12 Imperial Walker IC
12 Diamond Merkin IC
30 Plank IC
21’s (1-5 IC out loud; 6-21 silent) Burpee penalty-3 burpees assessed
12 Good Mornings IC
15 SSH IC

The Thang

Did the following exercises across the bridge stopping every 50 yds or so till we made it to the other side and then the same on the way back. A few 10 counts along the way also.
BLIMPS on the Bridge
B-Burpees 10 OYO
L-Lunges 15 IC
I-Imperial Walkers 20 IC
M-Merkins 20 OYO
P-Plank Jacks 15 IC
S-SSH 20 IC
Mosey to the Blue Rhino

COT

Countarama, Namearama
Proverbs 1:7 “The fear of the Lord is the beginning of wisdom.” Today, let the proper view of God (awe, fear) and proper view of ourselves (woe is me) guide us to all wisdom. Also, ask “What is the wise thing to do?”
Prayer requests

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CH CH CH CHANGES..,

 

 

QIC: Best In Show
Date: 7/28/2018
PAX: Back Pew, FNG-Choir Boy, Dirty Laundry, Free Candy, Mr. Clean, Picasso, Sundance, Threeskin, VSquared, Whittler
AO: The Landfill

Conditions

70 degrees with the full moon still hanging in the sky

The Disclaimer

Given with clarity  You are here of your own free will to get better. I am NOT a professional.
 

Warm up

x15
SSH
3rd Grade
HIGH KNEES
SSH
FIRE HYDRANTS
SSH
IMPERIAL WALKERS
MTN CLIMBERS
SSH
PLANK
ST BERNARD SQUATS
 

The Thang

Being I took this Q on short notice to help a brother out, decided cardio would be the plan.
Mosey down to middle earth parking lot and circled up the pax and repeated the warm up in reverse order. Followed by a mosey to the bottom of the hill and back up to the dog park shelter.
At the shelter we partnered up;
Pax 1- wall sits w/ Joe Frazier
Pax 2- Quick Feet
Switch and then
Pax 1-wall sits w/shoulder press
Pax 2-Quick Feet
switch and then
QF/ LBAC
QF/RLBAC
QF/PLANK
QF/MERKIN
See what I did there?
time for more running up the hill to finish up the festivities with a
LAZY DORA that consisted of;
100 Merkins
200 Flutter Kicks
300 Squats
Called time

COT

“Change is hard at first, messy in the middle but beautiful in the end”
We are all changed by our experience with F3. Most are changed physically, some spiritually and others personally. But we are all changed
it may be messy at first (and painful sometimes!), but at the end we are changed for the better.

Moleskin

A big part of F3 is the brotherhood. And brothers help each other. I was asked to take this Q on short notice and I could have very easily said no. But I realized that this is part of our brotherhood, a brother needed help and came to me. That is the part of F3 that has had the best impact on me beyond the physical aspect. To be involved with this group of men has been a great experience for me and will continue to be. I was an honor to lead on this day.

News

[Fill in News]

Upcoming Qs

[*Not Required* But add the upcoming if you can]

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Rinse and Repeat – Rainy Day

 

QIC: Geek Squad (Drew Rimback)
Date: 08/02/2018
PAX: Ducktales, Fissure,Kodak, Leftovers, MilkMan, Mr. Clean, PostMan, Radiohead, The Count, FNG-CosPlay (Scott Dixon), FNG-Saddlebags (Brandon Hudson)
AO: The Huey

Conditions: 70 degrees with steady drizzle

The 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. 

Da Warm Up (Starting in the Rotunda)

SSH x 20
Butt kickers x 15
Wide High knees x 15  
Windmills x 15
Imperial Walkers x 15
Mosey to the Track

The Thang

“Merkin Mile” do each set together.
1 lap, then 25 merkins, 50 LBCs, then 75 squats for first 2 laps (.5 mi).
1 lap, then 25 merkins, 50 LBCs, then 25 squats in cadence 2nd 2 laps (.5 mi)
 
Mosey to the Pavillion
Use the picnic tables for next set of exercises. All SC OYO. start next set together.
Dips x 15
Incline x 10
Decline x 10
Step ups x 10 (each leg)
 
Mosey to the Flag
Marys (all IC)
Heel touches x15
Freddy Mercury x15
Flutter Kicks x15
LBCs x15
Hello Dolly x 15
 

COT

 

Moleskin

“King Agrippa, do you believe the prophets? I know that you believe.” And Agrippa said to Paul, “In a short time would you persuade me to be a Christian?” And Paul said, “Whether short or long, I would to God that not only you but also all who hear me this day might become such as I am—except for these chains.”” Acts 26:27-29 ESV http://bible.com/59/act.26.27-29.esv Acts 26: 28
Paul preaching Christ before King Agrippa and his response to Paul was, you almost convinced me to believe in Christ! What a sobering thought!
Last week, while I was at children’s camp with my oldest son, Anthony, I was challenged with deciding to either be “all in” or “almost” in regard to being rescued from my sin and self and being challenged to rise above!  I can “almost” do a lot of things, but there are only a few things I can be “all in” about! Faith and Fitness are areas I desire to be “all in” about.
Even if you aren’t at a point in your life where you are “all in” for Christ, I challenge you to be “all in” for F3 and give it all you have in every workout. In order to do so, you have to do the faith part. That begins with opening up a little and being willing to start a faith journey.
Over the past two months, I was challenged to commit to a minimum of 3 days a week to F3 and was told I would see noticeable results. Now, being 8-9 weeks in, it hasn’t been easy and there were several mornings, especially in the last couple of weeks, that I was tired and wanted to choose to “fart sack” rather than show up. However, I pushed through, did workouts on my own when out of town and remained “all in.”   The results are starting to be noticed and this is the start of a journey, I want to see continue.
Thank you to all of you who are “all in” and challenge me regularly. I need the accountability and encouragement! No matter where you are in your faith journey, there are plenty of us around this circle of trust, who will cheer you on. I know several here today, that will gladly make themselves available to talk. So,  if and when you are ready to start a new chapter of your faith journey, we will be prepared to share about ours and work through any questions you may have.
I leave you with this… I challenge you to be “all in” for all 3 components of F3, including the faith piece. It’s not F2 or F1, it’s F3 for a reason, for a purpose! I challenge each of you with not settling for “almost”, in life, at work, and in your faith, but rather, choose this day to be “all in” in all you do and see what kind of results you get!
That’s all I got!

 
 

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Parking Lot Beatdown

QIC:  Fissure
Date: 08/01/2018
PAX: Free Candy, Choir Boy, Tony Boyd aka Journey (FNG), Oscar, Sidekick, Whittler, Threeskin
AO: Beast Ridge

Conditions

70 but felt like 75, 91% humidity, wind 2 mph SSW

The Disclaimer

This is F3.  You came on your own free will.  I’m not a pro and I don’t know about your injuries so push yourself but don’t hurt yourself.

COP

“Slaughter Starter”  10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 squat, 10 burpees.
Lined up at first line of cones.  4 Pax held a DRP coupon.  Mosey to cones 75 yards across the lot and hand off the DRP.  Mosey back.  Next rounds went high knees, butt kickers, side shuffles then another round of moseying.  The Pax were gassed.
Circled up for SSH x 25 IC, LBACs x 15 IC, Reverse, Cherry Pickers, Shoulder press, Travoltas (or Saturday Night Fevers) x 10 each arm IC, Carolina Dry Docks x 10 IC, Hand release merkins x 10 OYO, SSH x 25 IC

The Thang

8 stations lined the front of parking island 1 for round 1

  • Burpee broad jump x 7 out then back
  • Overhead clap while holding Al Gore
  • Merkins
  • Squats with DRP
  • Bent over rows with DRP
  • Curls with DRP
  • Overhead lunges with DRP
  • Plank

Pax moved up the line when station Burpee/Broad jump was completed
Round 2 subbed Burpee broad jumps for a 75 yard sprint and back
Circled up for more SSH, Squats, Merkins then more SSH to get heart rate back up
MOM
Flutterkicks x 15 IC
American Hammers x 10 IC
Donkey Kicks x 10 OYO
Pickle Pounders x 10 IC
Flutterkicks x 15 IC
Boxcutters x 10 IC

COT

I shared a story about Jarrod Lyle, a PGA tour player who has dealt with cancer for the last 20 years.  His battle is coming to an end and it’s a tough story that hit me hard yesterday.  I have two young kids like Jarrod.  I’m close to his age.  It was a good reminder that we’ve got it made and need to be thankful.
https://golfweek.com/2018/07/31/jarrod-lyle-decides-to-stop-cancer-treatment-he-has-reached-his-limit/?utm_source=golfweek&utm_medium=recirc&utm_campaign=rail-most-popular

Moleskin

This was a bit of a retread from my recent Q at The Huey but with all new guys it worked well and the guys worked hard!

News

Cam Run  8/25 will replace The Landfill, https://www.camrunchattanooga.com/ 
Scenic City Mud run, 9/1, http://sceniccitymudrun.com/
GoRuck Chattanooga Tough, 8/17 https://www.goruck.com/event-13223/
Memphis GrowRuck, 9/21 thru 9/23, https://f3nation.com/2018/06/24/growruck-12-memphis-pre-blast/

Upcoming Qs

https://f3chattanooga.wpcomstaging.com/q-schedule/

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Christmas in July

QIC: Threeskin
Date: 07/30/2018
PAX: Best In Show, Early Bird, Fissure, Free Bird, Prosciutto, Ringwald, Sidekick, The Count, Whittler
AO: Beast Ridge

Conditions

Humid, with light fog reminiscent of snow on the ground…

The Disclaimer

I’m not a pro and I was the newest PAX in attendance.  We were all there because we wanted to be.

COP

Stocking Stuffers
Good Mornings
SSHs
Seal Claps
SSHs
Baby Arm Circles
SSHs
Military Press
SSHs
Imperial Walkers
SSHs
Lunge to Curb
Calf Stretch

The Thang

Mosey to the Soccer Field
The 12 Exercises of Christmas
[An increasing set exercise routine in the fashion of the song, 12 Days of Christmas]
Walk to starting position and skip between exercises on the count down to day one.
1st Day – 1 Incline Merkins (add a day)
2nd Day – 2 Burpees (count down each day to day 1 then add a day)
3rd Day – 3 Incline Merkins (count down each day to day 1 then add a day)
4th Day – 4 Lunges (count down each day to day 1 then add a day)
5th Day – 5 Incline Merkins (count down each day to day 1 then add a day)
6th Day – 6 Imperial Walkers (count down each day to day 1 then add a day)
7th Day – 7 Incline Merkins (count down each day to day 1 then add a day)
8th Day – 8 Merkins (count down each day to day 1 then add a day)
9th Day – 9 Incline Merkins (count down each day to day 1 then add a day)
10th Day – 10 Plank Jacks (count down each day to day 1 then add a day)
11th Day – 11 Incline Merkins (count down each day to day 1 then add a day)
12th Day – 12 Squats (count down each day to day 1 then add a day)
Mosey to the Parking Lot

COT

Counted to 10 with a slight hiccup at the count ironically.  
Namearama followed.
Encouragement to spend time on what you want to be good at. Discussed the 10,000 hrs from the book, Outliers by Malcolm Gladwell.  It takes time and opportunity to be an outlier, do what it takes to be ready.  
Work: practice, study, improve
Family: commit, unplug, play
Self: find what charges your battery the most efficiently.  The first step was showing up this morning.
Word of the Day: OHIO = Only Handle It Once

 

News

Reach out to The Count for Coin Purse’s info. 

Upcoming Qs

Fissure on Wednesday!

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Gone Swimming

QIC: Mr. Clean
Date: 08/01/2018
PAX: Ducktales, Geek Squad, Ohms, Ringwald, Snookie, and The Count (Respect)
AO: Lion’s Den

Conditions

69 degrees. 93% humidity. Still but very good air quality.

The Disclaimer

I am Mr. Clean and will be on Q today. I am not a professional, you are here on your own free will, push yourself but don’t hurt yourself, and if you hurt yourself, then we will do our best to help.

COP

SSH x25 IC
Finkle Swings 10 OYO
BAC x12 IC
Reverse BAC x12 IC
Moroccan Night Club x12 IC
Cherry Pickers x12 IC
Shoulder Flies x12 IC
Shoulder Press x25 IC
Fire Hydrants x10 IC

The Thang

YHC felt the need for a leg day today, so the Pax got healthy dose of leg work. Pax 1 ran to top of the bleachers while Pax 2 did the following exercises for a Dora.

Dora 1-2-3

50 – Lunges
100 – Squats
150 – Box Jumps

11’s

Pax moseyed over to the practice fields and completed 11’s.
Squats at the top of the hill. BBSUs at the bottom of the hill. Mosey over to the repelling tower. Bear crawled up and down the hill twice.
MOM

COT

Thanks to the Pax that help hold each other accountable. If you’re struggling with something, just remember this… “Fail until you don’t fail again”. Just keep plugging along until you’ve figured out the most efficient, successful way to complete a task.

Moleskin

Swimming occurred at today’s workout….

News

Still Hollow
GoRuck Tough
Cam Run — Replacing the Landfill

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