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Catch Me If You Can

QIC:  DNF

Date: 12/20/2019

PAX: Red Tees, WuzntMe, Clothespin, Vaccine, ToeTag, Bernie, Peanuts, Escobar, Sidekick

AO: Hacksaw

Conditions

Frosty. Temperature in the mid 20’s

COP

Mosey from lot to flag, take a lap, and circle up

SSH x20 IC

Willy Mays Hayes x10 IC

Forward Fold x10 IC

SSH x30 IC

3rd grade exercises x10 IC

High knees (until recover)

Little baby arm circles x20 IC

Reverse direction x20 IC

Seal Claps x10 IC

The Thang

Mosey to dominos lot (lower body)

20 squats OYO

20 forward lunges OYO

20 reverse lunges OYO

20 mountain climbers OYO


Mosey to base of circle (upper body)


Overhead Press x20 IC

3 minute Burpee AMRAP

10 merkins OYO


Mosey lap and gather around flag (core)


Heel Touches x30 IC

Flutter Kicks x20 IC

Captain Thor x10 IC

Scissor Kicks x20 IC


20 wide merkins OYO

30 Bonnie Blair’s OYO


Catch Me If You Can


Two partners. Partner 1 performs an exercise while Partner 2 runs Bernie. Once partner 1 completes his reps he sprints to partner 2 and they switch

Exercises in the rotation for this were: 5 burpees for 3 switches, 15 merkins for 3 switches, 10 big boy sit ups for one switch

PAX ran one more lap together, then moseyed back to the lot

COT

Never take your health for granted. I shared with the PAX that my wife is struggling with health issues, and has been for quite some time. We have been through a ton of doctors appointments, including a trip to the Mayo Clinic. We are frustrated because we do not have an answer to her chronic fatigue, sore body, and consistently high heart rate. As I made a prayer request for this matter, I expressed how motivating it is to see our groups of F3 men showing up to get better all over town, every morning. We are using our healthy bodies for a solid purpose… to help each other get stronger physically via the Fitness, and mentally via the Fellowship and Faith. Keep taking advantage of being healthy, and push yourself (and each other) to be strong as we can be. We never know when we’ll need to fight…. whether the battle be mental or physical. Keep up the good work!

Moleskin

A large amount of clothes have been donated by our men, to help others in the community.

Recent Backblasts

    Posted on

    KILL THE CHILL ❄️

    QIC: DNF

    Date: 11/01/2019

    PAX: Toetag, Peanuts, Vaccine, WuzntMe, Jazzy Jag, Bubbles (R), Bernie, John Doe, Swipe Right, Bendy Straw, R Kelly, MaYhem (R), Focker, Moneyball, Fastlane, FNG-Squirt

    AO: Hacksaw

    Conditions

    33°, dark

    COP

    Mosey to flag and lap before circle up


    Willy Mays hayes x10 IC


    Forward fold x10 IC


    SSH x30 IC


    High knees until recover


    Little baby arm circles x20 IC


    Reverse little baby arm circles x20 IC


    SSH x 30 IC


    Hold plank until recover

    The Thang

    4 STATIONS – repeat circuit

    (Q says “start line” at any point… PAX regroups, lines up, and performs Indian run until “halt” is heard. PAX then runs back to where they were and continues station circuit)

    STATION ONE:


    10 burpees

    30 imperial walkers

    50 squats

    30 reverse lunges

    STATION TWO:


    20 burpees

    50 LBC’s

    10 big boy sit-ups

    30 Captain Thor

    STATION THREE:


    25 diamond merkins

    30 Jump squats

    30 forward lunges

    40 bonnie Blair’s

    STATION FOUR:


    30 wide merkins

    40 mountain climbers

    30 monkey humpers

    20 burpees

    COT

    Leadership has a lot to do with listening to others. It’s one thing to direct a team and form a plan… it’s another to figure out what is going on with your teammates and understand what’s on their mind. Many times as leaders we want to set the direction and move on…. but it’s much more powerful when you let an associate help construct the plan. Creates more buy-in, and sets individuals on a mission that they are passionate about. Listening to others is something we have all been told over and over… I shared a real life example of how this worked out for me and a teammate recently. It’s one thing to hear the advice, and another thing to take it.

    Moleskin

    We have added some FNG’s over the last few weeks who have super long hair. Might become a thing. Guaranteed that John Doe will catch up!

    Posted on

    If you just read this, do 60 seconds of as many merkins as possible

    QIC: DNF

    Date: 10/04/2019

    PAX: WuzntMe, Escobar, Bernie, threeskin, Jazzy Jag, John Doe, Toe Tag, Coypu, Gaylord, MaYhem (Respect), Clothespin, Mrs Baker (Respect), 9Volt (Respect)

    AO: Hacksaw

    Conditions

    Warm October morning in the gloom

    COP

    Mosey from lot toward flag and take a lap

    Willie Mays Hayes x10 IC

    Forward fold x10 IC

    3rd grade exercises x10 IC

    SSH x20 IC

    High knees

    Little baby arm circles x20 IC

    Reverse direction arm circles x20 IC

    Overhead press x10 IC

    The Thang

    Imperial Walkers x20 IC

    SSH x20 IC

    Mountain Climbers x20 IC

    LBC’s x20 OYO

    Heel Touches x20 IC

    LAP

    60 second timer – as many merkins as possible OYO

    Dips x10 IC

    Jump Squats x20 OYO

    Big Boy sit-ups x10 OYO

    Burpees x10 OYO

    Hold plank

    LAP *BERNIE*

    60 second timer – as many merkins as possible OYO

    Imperial Walkers x30 IC

    SSH x30 IC

    Mountain Climbers x30 IC

    LBC’s x30 OYO

    Heel Touches x30 OYO

    LAP

    60 second timer – as many merkins as possible OYO

    10 Bonnie Blair’s OYO

    10 traveling burpees away from circle, bear crawl back

    10 traveling burpees away from circle + 10 broad jumps, bear crawl back

    Mosey back to lot

    COT

    We all started this to get better. To chase a goal. We were created in a body that is capable of very much, and have chosen to challenge ourselves. Seeing you all get more into this each week, and getting more fit each week is amazing and highly motivating to me. We are all reaching a goal each time we show up, and that’s a great environment for us to be in! Keep encouraging each other and growing the fellowship. Thank you to all, for showing up for yourself and for your PAX

    Moleskin

    We encountered no outsiders. By design, didn’t rest in between exercises… and thoroughly enjoyed extended periods of merkins. SSH’s don’t sync right when height differential is substantial.