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Relationships

QIC:  Back Pew

Date: 06/27/2020

Nemo, FNG-3 Doors Down, Skitch, Fly By, Backfire, Sunburn, Milkman, FNG-Bobber, White Glove, Fissure, Rocketman, Candu, FNG-Volley, Omaha, Coverup, FNG-Dexter

17 Total!!

AO: The Landfill

Conditions

Perfect!!

COP

  • SSH
  • Forward Fold
  • 5-Burpees
  • Windmill
  • 4 burpees
  • Little baby arm circles
  • 3 burpees
  • Willie Mays
  • 2 burpees
  • Flutter kick
  • 1 burpee

The Thang

  • 100 linked pushups. 
    • Mosey up hill/alternate squats & dips
  • Re-partner up
    • 50 linked pushups or bonnie Blairs
    • Bernie up hill/LBC’s & calf raises
  • Re – Partner up
    • 50 linked pushups or bonnie Blairs
    • Bear crawl up hill/ SSH & windmills
  • One last Jailbreak up the hill
  • Small hill Dora ideas 
    • 100 merkins
    • 200 squats
    • 300 lbc’s
  • Last event 
    • 40 yard dash races
    • Mary if any time left

COT

COT – Relationships

   Thoughts on 3 different kinds of relationships

  • 1. Friends

“You will be the same person in five years as you are today except for the people you meet and the books you read.” ― Charlie Tremendous Jones

Exposure to people who are more successful than you are has the potential to expand your thinking and catapult your income. We become like the people we associate with, – Business insider

F3 encourages Men to get better. To serve each other (Iron Sharpens Iron)

  • 2. WAG’s 
    • Im DEFENITeLY no expert I’ve learned a few things in 23 years. (Mostly what not to do).
      • Real forgiveness
        • Not the one where you file away for later
      • Communication.
        • Must be intentional. Doesn’t come easy
      • Make time. 
        • I play tennis. 
      • Love the wife and the kids love you, love the kids and the wife loves you…. Awesome loop when it works ….. terrible when it doesn’t.
  • 3. God
    • F3 not Christian but many faiths. Almost all believe in some type of higher power. 
    • Im a Christian and am guided by a personal relationship with a savior. This to me is the most important relationship. 

Moleskin

News

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    “So we’re a running group now?” – Moneyball

    QIC: Back pew

    Date: 10/23/2019

    PAX: Backfire, Red Tees, Ohms, Freetime, Bullpen, MoneyBall, Blindside, FNG-Chum, Newport

    AO: Lion’s Den

    Conditions

    First really cool morning of the year. Extremely dark out. 

    COP

    • 5:29 – One minute Warning
    • 5:30 – Run around the Track
    • 5:35 – Warmup 
      • Side Straddle X 10
      • Imperial Walkers X 10
      • Merkens X 10
      • High Plank X 10
      • Side Straddle X 10
    • 5:40 Another Run around the Track
      • High Kick Run
      • Ground Sweeps Run
      • Criss Cross Run

    The Thang

    • 5:45  Recover
      • Forward Fold X 10
      • Willie Mays X 10
      • Windmill X 10
    • 5:50  Stadium Steps
      • Run Steps Then do exercise
        • Incline Merken X 30/15
        • Squat X 50/25
      • Run the Track (2x)
        • Lunge X 30/15
    • 6:00  Stadium Steps
      • Run Steps Then do exercise
        • Burpees  X 10/5
        • 6:05 Mary with Remaining Time. 

    COT

    • Life comes at you fast at this time in our life.
      • When 20 – Know Nothing
      • When 30 – I started to figure things out
      • When 40 
        • With no kids – had a pretty good grasp on things.
        • With kids – feel like im starting all over again
    • Just wanted to share that I sometimes feel lost and running behind. What do we do as men
      • We put one foot in front of the other and keep working 
      • Improve ourselves (F3, invest in out family, faithful at work)
      • Finally, for those of us that are believers we know that Christ will give us strength. 
    • Closing Verse
      •  

    Philippians 4:13 New King James Version (NKJV)

    13 I can do all things through [a]Christ who strengthens me.

    Moleskin

    Forgot how to call cadence in the warmup… really confused everybody:)

    News

    I got nothing…

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      Back Pew VQ (Hill City – 08/15)

      QIC: Back Pew

      Date: 08/15/2019

      PAX: Ringwald, Sidekick, Iron Butt, Milkman, Skitch, Blindside, Red Tees, Chief, Dirk, Uncle Fester, Curfew, Deer Jack, The Count, Candu, Peanuts, Sunburn, Hobo, Sunshine, Money Ball, FNG – Backfire, Prosciutto, Wuzntme

      AO: Hill City

      Conditions

      Hot… Hot. No Breeze… Did I say Hot?

      COP

      •  Warmup (Blue Rhino)
        • Side Straddle X 10
        • Imperial Walkers X 10
        • Merkens X 10
        • High Plank X 10
        • Side Straddle X 10
      •  Warm up Run to Great Hall
        • High Kick Run
        • Ground Sweeps Run
        • Criss Cross Run
      •  Great Hall Recover
        • Forward Fold X 10
        • Willie Mays X 10
        • Windmill X 10

      NO DEEP STRETCHING PROSCIUTTO & WUZNTME…. JUST ELONGATED, EXAGERATED MOVEMENT. A FORWARD FOLD IS NOT REALLY STRETCHING AND I ONLY DID WILLIE MAYS HAYS B/C I LIKE “MAJOR LEAGUE”

      The Thang

      • Mosey to Pyramid Steps
        • Start at the bottom and box jump your way to the top rotating these 2 exercises at each step:
          • Incline Merken X 5
          • Squat X 5
        • Go back to the bottom and box jump your way to the top rotating these 2 exercises at each step:
          • Dips X 5
          • Lunges X 1 (both legs = 1)
      • Move to Big Hill
        • Get into groups of 2
          • One sprints uphill while partner does burpees at bottom. Then they switch.
          • One Bernies uphill while partner does Lunges at bottom. Then they switch.
          • One Bear Crawls uphill while partner does LBC’s at bottom. Then they switch.
          • Repeat set if we have time…..
      •  Mosey back to Rhino and Mary if time. 

      COT

      Ephesians 4:28, “He who steals must steal no longer; but rather he must labor, performing with his own hands what is good, so that he will have something to share with one who has need.”

      Don’t just stop doing stupid things (like stealing)…. Become mature by learning to go “Above and Beyond” (Like getting a job and giving to charity). 

      Moleskin

      I meant to say during COT how thankful I was for F3. It’s amazing that I so look forward to getting up at 5:30 (or 5:32 sometimes) to come get better with a group of men that I had never met before I started F3. Such an awesome group. Thanks for the support and the love (yeah… I said love).

      News

      The Boneyard has it’s inagural Friday Workout Tomorrow!!!!

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