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You don’ t have to bearcrawl…Roxxxxxxxanne

QIC:  Free Candy

Date: 01/23/2020

PAX: FNG-Chum, Sunshine, Oil Can, Pebbles, Sunburn, Misfire, Skitch, Sherlock, Red Tees, Hobo, Wort.

AO: Hill City

Conditions

A tad chilly, but it didn’t take long to warm up.

COP

  • SSH x 20 IC
  • The mime routine:
    • Overhead press x12 IC
    • Forward press x12 IC
    • Side-press x12 IC
    • Squat position, rear-press x12 IC
    • Squat position, downward press between the legs x12 IC
  • Run in place, I call DOWN for a merkin. x10 IC
  • Tri Thrusters (I made this up). Squat position, thumbs up, arms straight back, flex triceps while bouncing your arms towards the sky. 15 count IC
  • SSH x 20 IC

The Thang

Mosey to the far corner of the sidewalks down past the boat ramp.
1st round
40 Merkins
Bear crawl to next light pole
40 LBCs
Lunge to next light pole
40 pickle pounders
Bear crawl to next light pole
40 squats
Lunge to next light pole
Mosey back to starting line.

4 rounds total of this, decrementing reps by 10 until you get down to round 4 at 10 of each exercise.
This totals to 100 reps of 4 exercises.
Anyone who finished all 4 rounds continued sets of 10.

Grabbed the bluetooth speaker, played Roxanne. Begin to mosey and when you hear Roxanne you Bernie. When you hear it again you mosey forward again. Repeat every time you hear Roxanne.

Mary
Only had time for two sets of exercises, American Hammers and Flutter Kicks.

COT

The main Thang today was an excellent parallel to addiction recovery as well as the idea of envy. As many may know, I’m in recovery from addiction. It’s nothing new at this point. It’s been a bit over two years now.


But the beginning of the exercise when we all started out at the same spot, we had something in common. We were all there for the same reason: to get better. As you finished that first set of the four we did, you would have clearly noticed that some people may have been behind you and some in front. Maybe some were next to you for most of it which provided great companionship and mumble chatter.

This is the story for all of us when beginning something new. For me it was starting recovery. You’re looking at others. How they listen to instruction, how their progress compares to yours, and you can’t help but glance up a few times. Maybe some people even kept you motivated. Maybe others demotivated you.

Then comes that second round. A little bit harder to tell how you compare with others unless you are obsessively looking at some people more than others. Do we do that in our lives outside of F3?

Finally, by the 4th round you have hopefully stopped a lot of the comparison to those around you and focused on your own personal goals for the workout. Everyone was heading towards one big goal, but we all worked it in our own way. No one else can do those Merkins for you. No one. You had to finish it out, and if you’re like me, I enjoyed not doing it alone. This would have sucked alone. Recovery would have been impossible that way.

So today let’s go back home or to work and stop the comparisons that make us feel inadequate. Work on your own goals in your own way. Find that independent joy again. And know that you will need to invite some people into that for encouragement and community along the way.

Moleskin

Roxanne was everyone’s favorite song, though Skitch said his was actually a song by Britney Spears and was sad that we didn’t mosey to ‘Toxic’.

News

CSAUP convergence soon, Lion’s Den is officially an AO on Fridays moving forward

Recent Backblasts

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    Free your Inner Dragon

    QIC: Free Candy

    Date: 09/26/2019

    PAX: Sunshine, Sherlock, Sideeye, Cowbell, Hanson, Backpew, Red Tees, Callahan, Ringwald, Goose, The Count, Deer jack, Skitch, Flemish, Iron Butt, FNG- Misfire, Uncle Fester, Curfew

    AO: Hill City

    Conditions

    The kind of weather that’s cool when you stop running.

    COP

    • Mosey to the great hall
    • SSH – 29 – IC
    • Imperial Walker – 18 IC
    • Hillbilly Walker – 4 IC
    • Super slow squat – 2 IC
    • Slerkin – 2 IC
    • Morrocan night club – 15 IC
    • Seal claps – 15 IC

    The Thang

    • Quick mosey to the stage
    • 7 to 1 burpees on the stage. PAX starts with 7 Burpees on the stage, runs down steps, do 5 to 35 Plankjacks at the bottom.
      • Burpees descending 7, 6, 5, 4, 3, 2, 1 (Total: 28 Burpees).
      • Plankjacks ascending 5, 10, 15, 20, 25, 30, 35 (Total: 140 Plankjacks).
    • Mosey to mt madoryama and follow each of these with a standard mosey down the hill unless stated otherwise. Announce next set as we finish it. Wait for everyone to finish each stage.
      • Bearcrawl to top
        • 10 dirkins OYO
      • Normal mosey to top
        • 20 inclines Delmarva Drydocks OYO
        • Crawlbear back down (a bearcrawl going backwards)
      • Dragon Crawl to top
        • 30 American Hammers OYO
      • 1 lap around the hills
      • Lt. Dans (squat, lunge lunge) 12 OYO
        • 40 SSHs OYO
      • Normal mosey to top
        • 50 Seal Jacks OYO
        • Crab crawl down with feet facing downhill
     
    Mosey back to parking lot for time.

    COT

    This week I’ve been reflecting on a very simple idea. Idols. I’m going to simplify it down because truly it really is simple.
     
    Think of the last time you flew off the handle and felt immense stress, anger, fear, hurt, rage, guilt, needed an escape, avoided reality.
     
    What did you go do?
     
    Whatever your answer is, that’s your idol. QIf you went to God in that emotional state GOOD for you. Because that’s freaking hard. Because anything else you run to can absolutely give you an escape and help you get your mind off what’s bothering you. BUT.. it’s not enough. Golf will never satisfy you deeply in that way, video games will never satisfy you, mindlessly browsing on your phone, mindfully browsing on your phone, alcohol, beating off, cheating, abusing, living in secrecy, overeating, etc. and most of all, doing good will not satisfy you because in Gods economy there’s no way to right your wrongs except to accept that he already did it for you. But that’s why he gives grace at any moment for anyone for any action for any number of occurrences. Today. Now.
     
    Run to Jesus. Test him. Try him out. See how he can hold onto your struggles and take them from you.
     
    Because otherwise, those other things that are your idols will come crashing down and you’ll fall along with them until you aimlessly hope in the next one.

    Moleskin

    The Count almost  spilled merlot. Or was it Rose? I’m not sure.

    News

    End of Iron Pax!

    Recent Backblasts

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      The day we became techno vikings

      QIC: Free Candy

      Date: 06/08/2019

      PAX: Backpew, Candu, Chief, Ducktales, Flyby, Milkman, Moneyball, Otis, Proscuitto, Sheshed, Sidekick, Skitch, Sunburn, Uncle Fester, V2, Venus

      AO: Landfill

      Conditions

      Couldn’t tell what was drizzle from the sky versus sweat…so there’s that.

      COP

      • 21s with SSH, 2 rounds
      • Baby arm circles x15 IC
      • Cherry pickers x15 IC
      • Moroccan night club x15 IC
      • Willie Maze Haze x15 IC
      • Slow squat x15 IC
      • Ass kickers x15 IC
      • Forward Fold IC

      The Thang

      Jog around the dog park fence counter clockwise. When we arrive at the hill on the one side of it, we stop. Repeat the following pattern:

      • Do a shuffle pattern; count to 4 going left, right, and then backwards.
      • Perform the following exercises doing single counts. First round was x25, second round was x15.
        • Merkins
        • Pickle Pointers
        • Carolina Dry Socks (split between legs – it’s my new take on Carolina Dry Dock where one foot is in the air)
        • Plank
        • Heel raises
        • Big boy sit-ups
      • Jog a lap, counter clock wise, around the fenced dog park area
      • If you finish first, find someone who isn’t done yet and join them with their remaining exercises

      At the end of one set, where all exercises are done, we took a couple 10 counts then grabbed some rocks nearby on the wood line.

      • With the rocks, x10 tricep extensions, x10 bicep curls, x10 overhead presses.

      After both sets, doing x25 then x15 of each, we skipped the rocks. 

      Jailbreak up the big hill and mosey to the pavilion.

      Mary

      • Superman’s (up down, lean right, lean left)
      • ABCs in cadence (leg lift and you draw letters of alphabet)
      • American hammers
      • Regular plank, call “down” and everyone goes to low plank. Call “up” to go back up. Call “left side” to hold plank with left hand and foot. Same with right.
      • Gas pump (start in LBC position then switch to straighten legs into dolly)

      COT

      Reading the book “Everybody, Always” by Bob Goff. My sister bought it for me for Christmas. The main idea of this book is that you should love everybody, always. Love the people that creep you out, love the people that annoy you. Don’t just love the ones who love you well.

      One of the largest hurdles that keeps us from doing that is something that you’re probably feeling as you picture loving those people who you don’t understand; and that is fear.

      What has stuck out to me so far is the immense desire this book has given me to scrap all of the fears that hold me back in life. Jesus on multiple occasions tells people to “be not afraid” and explains the importance of having a childlike faith. The author expands on the phrase “childlike faith” by stating that children do not have any fear in as many areas we we do as adults. How beautiful is that? And sure some fears are certainly healthy and keep us from getting in bad situations, but so many fears do hold us back. But children have a stronger sense of curiosity than a fear that holds them back.

      If I could break through the barrier of fear in my life I could do so much greater. First and foremost I could love the Lord more fully than I do now. I would take some more risks, socially.

      So thank you all for coming out today and being here when I have major fear that isn’t workout won’t be good or that it won’t be long enough. So what?

      Moleskin

      Venus said his heart rate shot up to 250bpm at one point (or was that the Katy Perry EDM on the speaker?).

      Proscuitto loved the music so much that during the announcements, he shared that he would start exclusively listening to EDM and wants accountability in that.

      News

      Upcoming Ruck for the Fallen 5.

      Recent Backblasts

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        Partners4lyfe

        QIC: Free Candy

        Date: 04/11/2019

        PAX: Backpew, Cowbell, Dirk, Flemish, Iron Butt, Jabooty, Laces Out, Landslide, Pinkeye, Red Tees, Roadhouse, Sidekick, Skitch, Sunburn, Sunshine, The Count, V2, Venus

        AO: Hill City

        Conditions

        A brisk 61 degrees.

        COP

        Mosey the long way to the fountains.
         
        • SSH x 20 IC
        • Merkins x 5 IC
        • Overhead Squats x 10 IC
        • Werkins x 5 IC
        • Big Boy sit-ups x 15 single count
        • Overhead Lunges x 10 IC
        • Imperial Walkers x 10 IC
        • SSH x 20 IC

        The Thang

        Mosey to the walking bridge.
         
        SSH x15 IC
        forward fold x10 IC
         
        Partner up with someone about your same size. One partner runs two light poles ahead then stops and does LBCs. As soon as the partner drops to do LBCs, the other one sprints past the partner and goes two light poles ahead of them and repeats until we make it about half way across the bridge.
         
        Fireman carry for about 20 yards with your partner, then switch partners. Group jog to the stairs at the ice cream show.
         
        One partner will do 9 incline pushups while the other does 9 squats. They will then switch. Once done, they go down that set of stairs and repeat but doing 8 each this time. Repeat until down all the stairs while decreasing the count every set.
         
        Reverse bear crawl down the big hill.
         
        With your partner, mosey across the market street bridge doing one burpee every other light pole. Stick together. When you hit the building structure in the middle you will walk to the end of it then resume the burpee pattern once cleared. I will send people off in their partner pairs one at a time to start out. Meet at the corner and then mosey back to the Rhino.
         

        COT

        In the movie Into The Wild, Chris McCandless writes down a note in a journal that says “happiness only real when shared”. This quote has stuck with me for years ever since I saw the movie. To me, saying that happiness is only real when shared emphasizes our basic human need for connection. With connection comes so much abundance. The best times of my life were when I was truly connected to someone and we experienced something together. These are times that I now have the ability to look back and reminisce over.
         
        I want to leave you all with a challenge. Put it on your mind today and ask yourself why you came to F3 this morning. Did you want to connect with others? DID you connect with others? And does it bring you joy to share this workout with others?

        Moleskin

        During the reverse bearcrawls, Skitch skitched onto a car and rode back to the Rhino so he wouldn’t have to do the burpees.

        News

        New AO – Boneyard. Check it out.

        Recent Backblasts

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          Ring Around the Mosie

          QIC: Free Candy
          Date: 01/22/2019
          PAX: Back Pew, Best in Show, Carebear, Cowbell, Dirk, Fabio, Falco, Harry Carey, Iron Butt, Ringwald, Roadhouse, Skitch, Sunburn, Sunshine, VSquared, Venus
          AO: Hill City

          Conditions

          Image result for frozen beard

          The Disclaimer

          I am not a profession although I wish I was. If you are injured we will drive your car to you or walk you to your car. Modify if necessary.

          COP

          Mosey to the scenic route along the river to the great hall.
          x20 IC SSH
          x15 IC Back-and-feet-against-wall arm flaps
          x15 IC Back-and-feet-against-wall invisible ladder climbs
          x25 IC Wall Sit
          x20 IC SSH
          x15 IC Mountain Climbers
          x10 IC Merkins
          x10 IC Pickle Pounders
          x20 IC Knee Huggers (stand facing the slanted wall, lift one foot up as high as you can and let it fall into the wall, slowly kick off the wall. Alternate feet every time. Keep your arms to your sides and do not use them to push you up).
          x20 IC SSH’s
          x8 Lay-on-your-stomach-sprawled-out and reach back and across with one arm.
          x8 Repeat above, but switch arms.

          The Thang

          Mosey to the grass in the middle of the sidewalk circle in the park (I will have had a rock pre-placed here).
          Read outloud:
          Everyone stand in your groups. There are 6 stations set up around this circle. At each stage you will perform the exercise listed on the sheet of paper located there. You will not need to keep count of your reps because one of the stages has a way of doing that for all of us. *points to direction of stage*.
          When you arrive at that stage, you will be instructed to count to 5. Then you and your team will ring a bucket and begin sprinting, not jogging, down the sidewalk under the bridge, to the left, and until you get to the blue trashcan. Once you reach the trash can, turn around and come back. When you get back, the last person back rings the bucket. That second bucket ringing will signify to everyone that we all need to rotate stations counter clock wise.
          1. The Stage
          Get up onto the stage any way you can and then stand up. Go back down any way you want.
          Options: Jump up or step up.
          Modified: Hold a plank on the stage.
          2. Benches by the stage
          Incline merkins.
          3. The Sprint
          Have someone count to 5, then ring the bucket and immediately begin sprinting down the sidewalk, and around to the left. Turn around when you get to the blue trashcan and when you get back, the last person must ring the bucket.
          4. Circle of Benches.
          On any of the benches in the circle, alternate legs and do a step up, kicking the opposite knee up in the air.
          5. Fountain Fun.
          Each of you do a shuffle in a figure 8 around two statues. Do not overlap with each other’s statues.
          6. Light abs.
          LBCs
          After one rotation of all the stages, bear crawl to center of the field. 10 count rest.
          There will be one large rock. We will form a line, shoulder-to-shoulder, then lay on our backs and perform big boy situps in cadence. Every time we go down the rock will transfer, going from one end to the other and back. the “1..2..3..” count is done while everyone is on their backs. Do this until it gets to the end.
          Bernie Sanders back to the station you were just at. This time we are going around the circle in the reverse direction.
          When the second rotation was almost finished I instructed everyone to run to the center of the circle in the grass again.
          Perform a pass-the-high-five circle. Everyone planks in a circle and you pass a high five. After one rounds of this, the high fives start on opposite ends of the circle. If you’re the person it catches up to, you have to do 3 burpees and it ends. Except….we even had to add a third and it never overlapped. So props to everyone for that. 1 burpee was given to everyone anyway 🙂

          COT

          Failure.
          Fact: Not everyone that fails is a failure.
          Fact: everyone fails and all of your friends and family have lives marked by failing.
          Fact: we have bad associations with the word failure.
          It can bring us to feel immense shame, like we are never going to be good enough for even ourselves. How many times do you tell yourself you’re going to stop doing something bad that’s in your life? Each time you swear you never want to and never will do it again. Then what do you do? You fail again. And you begin to believe a lie: that you’re not good enough to even do what you’ve said to yourself. And you believe that if you can fail yourself that easily that you’ll fail others too. And that brings you to feel deep shame.
          But what if we could flip that around and when we fail we get back up, we talk to a friend, a spouse, someone in a men’s group, and we bring it to light. We admit that this single instance of failing does not make us failures. What does make you a failure is if you stop trying to learn from failing. Because everyone does it. But where it matters the most, are you bolstering up your defenses? Are you taking that situation and weakness you had as wisdom for the next time you’re in similar circumstances?
          I hope that you can. I hope that you can give yourself more grace today when you let others down and when you let yourself down. I hope that that resolution you gave yourself to be more active this year doesn’t get squandered because you missed a workout or two and it’s still January. I hope for you all today that you can, with the help of others or God, and never on your own, stand back up, shake it off with wisdom and grace for yourself, and keep going. When you fail it’s not a point of no return that should leave you hopeless looking forward. You should be hopeful and forgive yourself without claiming the name of being a failure. Because you are loved and you have a hope and a future. Regardless of your past or present mistakes.

          Moleskin

          A few people including V^2 and Venus thought began the sprint but thought the trash can they had to run to was on the south side. Some say they’re still running today.

          News

          Ringwalds Q is on Saturday where he is giving a rendition of his first workout he ever led (or was it attended?)

          January 2019 F3 Q
           

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          Wockin’ Awound the Cwithmath Twee

          QIC: Free Candy
          Date: 12/15/2018
          PAX: Care Bear, Cowbell, Geek Squad, Iron Butt (respect, respect), Milkman, Mr. Clean, Radiohead, Skitch, VSquared, Venus
          AO: Landfill

          Conditions

          Rain held off while staying in the 40s, which honestly felt like a hot summer day compared to some of the more recent mornings. No sun still, so if anyone has seen the sun, please tell it to come back to our AOs.

          The Disclaimer

          I am not a professional, you are here on your own free, if you get hurt we will take you to your car or maybe drive your car to you. Modify if necessary.

          COP

          Mosey to the lower parking lot. Ran into Skitch on the way and then he ‘skitched’ along with us to the lot.
          15x SSH
          15x Baby Arm Circles
          15x Reverse Arm Circles
          15x Moroccan night club
          15x Air Presses
          15x SSH
          15x Imperial Walkers
          10x Copperhead Squats (on the count 1-2-3 we slowly go down. On the next count we slowly go back up. Good form is hands on back of head with elbows back and back straight.
          10x High Knees
          7x Calf Raises one side at a time, 14 total
          10x Burpees on your own

          The Thang

          Moseyed down to the lower gate. PAX was instructed to follow the sidewalk as a group from that location all the way back up to the pavilion. Along the way are 11 total sheets of paper (each with different instructions) distributed among the 30 some light poles between the two points.
          A different person reads the sheet every time we arrive at one which worked out perfectly given we had 11 people (but Iron Butt forgot his glasses so his son Venus had to read for him)

          First thing the reader had to do was read the exercise the team was to perform. Once the rest of the PAX began the exercise, he continued to read the rest of the instructions out loud. Unless otherwise instructed, the reader had to perform a plank or squats while reading/performing what was on the sheet of paper.
          Click here to view the google doc containing all 11 sheets. We ended up going in the order from #11 all the way to #1.
          Finished with some round-robin Mary to make up for the last 10 minutes.

          COT

          I want to briefly talk about the concept of control. It’s been on my mind lately and I’ve been having a lot of direct experience with it. Where does your mental state go when you start feeling a lack of control in your life? Lack of control can happen at home and carry into work. The opposite can also happen. Do you have healthy habits? Or do you run to something unhealthy?
          For me I tend to get into a cleaning frenzy because I know the effort I put in has a direct affect to the result I see. But that isn’t always the case. Sometimes I can get into arguments with my wife and she will put up an impenetrable wall and I feel like no matter what I try, no matter how calm my body language is, I can’t get through. How does that make me feel? I feel like powerless in a way. Not because I wanted to control her, but because I thought that the effort I put in would have a direct affect on the result I see. So it makes me feel hurt and angry. But did I have control in that situation to begin with? No, it was out of my hands, so why did I feel like I wanted to control the outcome so hard?
          I will leave you all with a quick passage from Genesis. A passage where Abraham leaves his humanly-natured desire for control into the hands of God in what I believe to be one of the biggest examples in the Bible. My desire for myself and you all today is to understand from this story that the definition of Faith is to willingly take your desire to control a specific outcome and give it to God and trust that he knows what is best for you, even when that may seem like insanity.
          ((Passage is a good bit out of Genesis 22)          )

          Moleskin

          An unplanned bluetooth speaker was brought and helped us have some nice warm up music until a Kesha song came on and the whole PAX sang along.
          Everyone definitely knew how to sing the Jingle Bells chorus backwards.
          Carebear was dropped accidentally at the end of the workout while taking a picture with the flag…he suffered a concussion and the doctor said ‘not to worry’ if he can’t stop singing ‘Deck The Halls’.
          F3 Q
          Mr. Clean worked out so hard that he left his mark on the pavement during Mary. He said that usually when he sweats on dry pavement that it’s shaped like Jesus.
          F2-Q-3.jpgF3 Q 2

          News

          Christmas and News Years schedules are TBD. Cleveland AO is officially launched!

           

          Posted on

          Persistence Out Of Perseverance (POOP)

          QIC: Free Candy
          Date: 10/04/2018
          PAX: Candu, Care Bear, FNG-Freefall, Goose, Prosciutto, Ringwald, Sundance, Sunshine, Two By, VSquared, Whittler
          AO: Hill City

          Conditions

          Fall was in the air…or was that all of the farts during the thang?

          The Disclaimer

          I am not a professional, you are here of your own free will. Push yourself but do not hurt yourself. Please modify if necessary. If you do hurt yourself we will help you to your car.
          Question: In light of recent events with the Atlanta AO, does anyone here have a CPR certification? [Whittler said yes]

          COP

           

          • Jog to the great hall
          • Side straddle hops x15 IC
          • Lunges x15 IC
          • High plank x15 IC
          • Quick transition to low plank x15 IC
          • Squats x20 IC
          • Windmill x15 IC
          • LBCs x30 OYO
          • Lay on your back, arms and legs extended.
            Pretend like someone is pulling your limbs apart to give yourself a stretch.
          • Lay on your stomach, do the same thing
          • Side straddle hops x15 IC

           

          The Thang

          • Jog to the swamp
          • I stand at top, everyone spreads out evenly on the stairs making sure to fill in the spots closest to the me first, lined up in 3 columns
          • Indicate that when a single exercise is completed, during the rest period, one unlucky person at the top will come all the way to the top, run by me to the normal stairs, run all the way down to the swamp, and then run back up to the last position in their column of people while everyone else in that column shifts up one stair. I will start with one column and cycle through all of them and include myself during the long breaks
          • Q the music on the bluetooth speaker (see what I did there?)

          40 sec of exercise, 20 sec of break = 1 minute
          2 sets of 10 exercises (planned for 3 but ran out of time!)
          2 minutes in between sets
          Exercises:

          1. Side Straddle Hop
          2. Merkins
          3. Side shuffle
          4. Tricep dips
          5. Power Knees (arms all the way up making a diamond with hands, bring them down to the knee that is raised, switch legs half way through timer)
          6. Incline plank jacks
          7. Side step lunge squat (criss cross leg behind the other sideways, keep back straight, squat, touch your front toe using the inside arm then switch legs)
          8. Around the Worlds (I came up with this name) inclined pushup position, but you bring your arm behind your back as you roll around to the other side)
          9. Undertakers (Shout out to Angus who accidentally/unintentionally named this one. Mountain climbers but in low plank and bring legs to the outside of arms)
          10. Bur’s (Because it’s ½ of a burpee, duh. I also came up with this name) aka the Power jump (wide stance, arms down for a sumo squat, jump while raising hands straight up to the sky)

          COT

          I really encouraged you all to just be present and feel what you are feeling today because I don’t think we do enough of it. We hide our emotions, we show a few select default emotions that are impossible to see through. We feel what we think we should feel given the situation. For me, that’s the most challenging one. But what if we could be honest today? Do yourself a massive favor for today. Try to be present today. Ask yourself throughout your day what your real feelings are. Expand your vocabulary of words to describe them. Don’t just say “stressed” or “tired”. Stop coasting through your day in a mindless ‘nothing’ box and try to respond to what you feel.
          I’m not perfect at this but I also can testify that it’s still a lot of work and that I wish I had started doing it earlier. One of the most important steps to my sexual addiction recovery has been the ability to A) get to the root of why I go to the actions and mindsets that I go to and B) having people to share it with and allow me a safe space to be vulnerable.

          Moleskin

          While running back to the Rhino, Candu requested I play ‘Sandstorm’ by Darude, then promptly lost his mind and his footing, causing him to fall harshly into the bushes when I played it .2 seconds later (No joke – I had it in my music playlist for the morning). Some say Candu is still laying there today. Nah, sike. That would go against the F3 candor of not leaving a man behind. So to remedy that, we decided to leave V2 with him. They say those two are still lurking in the bushes waiting for unsuspecting crossfitters to run by so they can shriek at them “KIP UP YOUR WAY INTO F3 YOU FOOLS!”

          News

          Training Day is on 10/13, show up!
           

          Posted on

          Star Hill

          QIC: Free Candy
          Date: 08/28/2018
          PAX:
          Back pew, Cable cutter, Candu, Care Bear, Early Bird, Fissure, Flemish, Kodak, Laces Out, Moondance, Ohms, Prosciutto, Ringwald, Sundance, Sunshine, Threeskin, VSquared, Whittler, Wort
          AO: Hill City

          Conditions

          A cool morning on the brink of Fall.

          The Disclaimer

          This is a free, volunteer, peer-led workout.
          I am not a professional.
          I have no knowledge of any injuries or fitness considerations.
          It is each person’s responsibility to be safe and modify exercises if you need to.
          Do not get hurt.
          But if you do we will carry you to your car if necessary.

          COP

          –mosey to great hall

          -20 side straddle hops
          -10 Merkins
          -13 high knees
          -15 side straddle hops
          -13 wide knees
          -Annie’s (hold plank and rotate free arm in a circular motion. Eventually switch arms)
          -on your six! Febreeze’s:
          -5 big boy sit-ups SINGLE COUNT and remain upright on last one. Lift feet 6” above ground
          -15 count of forward arm circles
          -5 big boy sit-ups
          -15 air arm presses
          -5 big boy sit-ups.
          -15 count of backward arm circles
          -10 side straddle hops

          The Thang

          Enjoyed some free candy on our favorite hill. No such thing as free candy though, you have to work for it!

          -Go grab rocks from by the river. Number of rocks is # of us / 2
          -stand in circle at shoulder distance from each other with backs facing in
          -when I say go, we pass the rocks to the right with a overhead press once you get the rock. It will be a 4 count in cadence. and I will demo how it will go.
          -reverse direction and shove them straight out
          -reverse direction again and do curls
          -Mosey to mount mira whatever it’s called carrying the rocks.
          -split into teams of 2
          -starbursts placed in bowl at top left.
          -one partner runs up hill from bottom right corner while the other stays and does:
          -big boy sit-ups with the rock or
          -full arm curls with rock or
          -on your six lay on back and do overhead rock presses
          -competition will be to see how many starbursts your team can get before I say time is up or we run out
          -1/per every time someone goes up.
          BONUS is if you Burnie sanders up the hill you earn (3)
          -have teams give me their totals:
          -Top team(s) have immunity from carrying the rocks back.
          -bottom team(s) have to go up top to get the bowl but also get to pick exercises for everyone else (including the top team) to do while they wait for them to get back.
          Back to the Rhino to perform some Mary exercises to finish out the workout.

          COT

          I’m turning 28 next month. When I was maybe 11, 12 years old I watched porn for the first time, and ever since then, I never stopped. I couldn’t stop. I needed it and I craved it and it had me.
          It satisfied me when I was feeling down on myself.
          It satisfied me when I was feeling on top of the world.
          It satisfied me when I felt rejected.
          It satisfied me when i rebelled against my parents.
          It satisfied me when I lacked a sense of belonging.
          It satisfied me when I felt angry.
          It satisfied me when I felt like I was losing control in life.
          It satisfied me when I felt guilty and shameful.
          It satisfied me during finals weeks.
          It satisfied me when women didn’t fit my standards.
          That is…until October of last year. That’s when I began to learn a whole new definition of satisfaction. You see, satisfaction to me became more of a biblical satisfaction. A spiritual alignment with what God says is holy. Not what I say is good. Something that lasts and won’t come back to haunt me later that day. Something that has no shame. Has no guilt. Has no fear. Something I didn’t have to hide.
          This has been just 1% of the lessons I have learned over the past year. But it stared with identifying that 1) I had an issue 2)I needed help and 3) the only way out was truth.
          But I am here today #1 because my Lord and Savior Jesus Christ extended the hand of grace to me, had and still has, an immense desire to rid the sexual sin and porn out of my life. And he wants the same for each one of you too. Porn is not something that you can suppress, not something you can permanently hide, and not something that will get you where you want to be in life. It will grow stronger, it will get out of control, and it will affect you in other parts of your life without you realizing it.
          So if any of you can resonate with any of what I said, I am open to talking and will do so in complete privacy. Send me a PM on slack. You don’t have to be alone in this.
          I also want to give a shout out to my friends I knew before F3 who are here today supporting me in all aspects of my life.
          V2^2
          Wort
          Sundance
          Kodak

          Moleskin

          Kodak shed a tear when he saw the Starbursts at the top of the hill. Or it was sweat. Really not sure. Either way, it was a kodak moment.
          Wort left the workout early and I think I saw him taking a swim in the river a little later on.

          News

          City collab workout happening on Monday, Labor Day at the park by the lake and 153.

          Upcoming Qs

          V^2 in two days has a VQ!