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Steady Eddie vs. Frantic Frank

 

QIC: Speed Bump
Date: 09/13/2018
PAX: Best in Show, Care Bear, Fissure, Flow, FNG-The Cook, FNG-Two By, Goose, Jabooti, Laces Out, Moondance, Peanuts, Prosciutto, Ringwald, Sunshine, VSquared, Whittler
AO: Hill City

UUUUMMIIIIDDDD, and mildly warm.

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

Mosey over to the Great Hall for some warm up. The Pax completed the following exercises for a thorough warm up.

  • Good mornings x 10 in cadence
  • Side shuttle hops x 20 in cadence
  • Finkle Swings, partner up and do 15 each leg
  • Side shuttle hops x 20 in cadence
  • Little baby arm circles x 20 in cadence (reverse and repeat)
  • Plank x 15 in cadence (stay up)
  • Plank jacks x 15 in cadence (stay up!)
  • Wall sit x 20 in cadence
  • Alabama Ass Kickers x 15 in cadence
  • Side shuttle hops x 20 in cadence

Moseyed back to Mt. Medoriyama, immediately completed 20 Merkins in cadence.

The Thang

Q explained the theme of the day, “Steady Eddie vs. Frantic Frank.” If “Frank” is called out, all PAX must immediately complete 20 Side Shuttle Hops with speed.

  1. Partner exercises:  
    1. One partner does Michael Phelps while the other partner sprints up and moseys down Mt. Medoriyama. Goal is 140. Once a group is finished, they must run up and down Mt. Medoriyama until all PAX are done.
    2. Box jumps up the concrete steps while the other partner does lunges, go until you hit 200. 
    3. One partner does burpees, while the other partner runs around the smaller two hills. Stop when you hit 80. 

The entire group of HIMs were utterly exhausted at the end of the Thang, having learned over the course of partner exercises to hate Frank and any utterance of his name.
The PAX proceeded back to the Love Shack for 5 minutes of Mary, wherein Frank was called two more times, solidifying how awful Frank actually is.
MARY:

  • Flutter Kicks
  • American Hammers
  • Freddy Mercury

COT

“Steady Eddie vs. Frantic Frank”. I have always been a Frantic Frank, struggling to keep myself from impatience, to put the same amount of effort into my work throughout the day, and to love the people around me no matter how they treat me. Steady Eddies are un phased by life’s circumstances, willing to ride out the ups and downs of life, while Frantic Franks are tossed about by their own emotions. As you can imagine, Steady Eddies are better leaders, husbands, community members, and friends, because they see life in full view, taking into account that some days require more patience, energy, care, etc., but each day requires the same attitude.  That’s what I love about James 1:2-3, “Count it all joy, my brothers, when you meet trials of various kinds, 3 for you know that the testing of your faith produces steadfastness.” Encourage a brother to be a Steady Eddie today, and encourage them towards peace when they get frantic.  

Moleskin

Jibouti and Proscuitto are to be commended for their dedication to finishing partner exercise two, and Whittler ought be complimented for his excellent Side Shuttle Hop form.

News

Convergence with Nashville coming soon. 

Upcoming Qs

9/18 – Wort
9/20 – Kodak
 

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Partner Up; Up Mountain.

QIC: VSquared

Date: 08/30/2018
PAX: Back Pew, Best in Show, Care Bear, Candu, Fissure, Flemish, Free Candy, Kodak, Moondance, Ringwald, Shortcut, Speed Bump, Sundance, Sunshine, Whittler, Wort
AO: Hill City

Conditions

No rain, a little muggy, no complaints

The Disclaimer

This is a free, volunteer, peer lead workout. I am not a proffesional. I have no knoledge 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

  1. Abe Vigoda (or what I like to think of as Don Quijote)(Slow stretched or Old Man Windmill)
  2. Side Straddle Hop:
  3. Cotton Picker
  4. Windmill
  5. Arms up and keep them up!
    1. Forward Arm Circles
    2. Backward Arm Circles
    3. Cherry Pickers
    4. Overhead Press
    5. Recover in a Wall Sit (tell guys to give me ten counts)
  6. Piriformis stretch (introduced by Candu)
  7. Mountain Climbers (start slow cadence then go regular rate)
  8. Double time Side Straddle Hops straight to moseying to next place (Mt. Midoriyama, my least favorite and the most functional place in the park)

The Thang

Partner Up; Up Mountain.
(Partner up, both start at the base of the steps and move in two waves.)

  1. At base of marsh steps starts on 310 “Ballerina toe squats” as the person does an abyss push ups alternating sides then box jump up all steps when they are at the top they call out their partners hospital name, age and F3 name, and they start their ascent at the top person keeps doing dips.
  2. Gather at the base of Mt. has one man start on 310 LBCs while the other does Bearpees (burpee with 4x bear crawl) up the hill to the top and jog down to the base of the steps.
  3. Finally, start 310 dips on the benches while the other guy Burnie Sanders the slide Hill then jogs down around it to their teammate who switches out.
  4. Once all teammates are done they hold a plank while other finish.

No time for Mary.

COT

I’m turned 31 yesterday and have learned a lot over the last decade moving through my twenties. The least of which was not through my struggle with pron and sex addiction.
When I started getting more serious with my girlfriend in College I didn’t know what to do with the sexual tension that arose, though instead of turning to close friends and mentors and pulling back I turned to masturbation and soon after that porn. That was the slickest slope I have ever slid down. Shit, I had no time to consider what was happening or what I was coping with or how porn started to become where I went with all the tensions in my life. And then came the stunted emotional growth and atrophy from years of running with my emotions and justifying my mechanisms of coping.
But I got to where I could manage it somewhat. Sure, I had bad days and weeks sometimes, but I would get back under control. I wasn’t addicted and all my marital issues were mostly due to my wife …
I think many of you can see right there that something was wrong. But for years I knew the right words to say, I could articulate my feelings and lead those guys close to me into believing I was doing fine; I was in control. But inside I was allowing shame that I had developed as a junior higher in a family who didn’t talk about the hard things to push me into resentful hurt, sad self-pity, and lonely apathy.
It was late 2016 as a dream company and several hard years of work started to take a turn that I both didn’t like and couldn’t control that I started to cope harder with this mechanism of dopamine release and try to take full control over my life: I was going to exercise, I was going to read the Bible more and memorize scripture, I was going to get better at bearing my knuckles down on the housework that would make me a better husband – and in the meantime I’d jack-off on occasion to release the tension. I was going to pull up my bootstraps and fuckin’ kick life’s ass just like I felt like my ass was getting kicked.
Well, I’m not the most disciplined person in any of those areas, and try as I might I kept needing a little more excitement to make up for the areas that just weren’t working the way I intended. In a short span of 2 months, I went from a porn addiction to nearly losing my marriage of 5 years (relationship of 8 years), hurting my family and friends, risking exposure to STDs and being arrested, dragging my Saviors name through the mud, and jeopardizing all the ministry that I was doing in our community.
Though I did not know it at the time, I risked hurting you all who live in and fight for our community. And for that, I’m sad and sorry.
At that moment when I had sunk my deepest yet, I suddenly felt out of control realized where I was at and how far from OK I really was. I realized that just like King David the same man I said I would never be is who I had become. And God was opening my eyes. Out of desperation, I went straight to my Pastors that night and through their counsel and loving though stern discipline went to my wife and my accountability partners. That was the hardest 6 hours of my life.
My wife had known about porn but given me space to deal with it as I said I was. She hadn’t yet aligned my terrible attitudes around serving her with my struggling in that area and my suppression of feeling underlying my addiction. But this did it. This was way different. My actions caused a sudden trauma that is indescribably by me and will echo in her for the rest of her life. And, unlike before that action, the situation was out of my hands now.
By God’s grace through my wife and ironically the same steady midline emotions she always drives me crazy with my wife held on to me and in doing so gave me a tangible illustration of grace that changed my life from the inside out.
Recovery personally, in my marriage and with my Lord and community has not been easy, but it beats the shit outta addiction. I can be in recovery openly and get encouragement and help from those around me; not so with addiction. I have a long way to go, but I am back on the path now and more in love than ever with my wife, my God and the process of becoming more like I was created be until he sees fit to bring me home.
There are many things and people that play parts in my recovery like my wife, my Bible, my Church, my Counsellors, and a men’s group for sex addicts I attend at Roots Counselling (FreeCandy being a major one of those group members and the reason I’m here), and F3 plays a significant part in my recovery, from the aspects of fitness, fellowship, and faith, and in giving me routine and a place to practice and be challenged in accountability in both directions.
By that I mean that I both get to be held accountable and challenged to be vulnerable and hold those around me accountable and accept their vulnerability.
And that’s what I want to encourage in you all. Open yourselves to being vulnerable physically as you consistently attend workouts, emotionally as fellowship and honestly present where you are at, and spiritually as you freely converse about all holistic aspects of life.
So, too, must you be willing to hold those around you accountable as they open these areas of their life up before you. Not harshly, but gently listening and curiously engaging (basic open-ended questions) to whomever you find huffing and puffing or sipping a pint beside you.
These people around you and in your workplaces (the other men most appropriately) and in your homes are so much more like you than different and are all fighting battles of their own. If you just take a little time to open up and engage well the blessings are abundant, holistic, and impact not only you but everyone else that’s touching you.
Be those Men, be accountable. Partner up and keep working your way up the mountains that life presents you.
P.S. – thanks to those of you who held me accountable in finally getting this posted, I’m committed to doing it more quickly next time!

Moleskin

I never thought we would make it through the whole workout, but we did and I got so pushed in the process! 

 
 

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Parking Lots Aren’t Just for Parking Cars

QIC: Ringwald
Date: 09/06/2018
PAX: Back Pew, Cable Cutter, Candu, Flemish, FNG-Franzia, Free Candy, Jekyll (F3 The Fort), Moondance, Sunshine, Threeskin, VSquared, Wort
AO: Hill City

Conditions

A semi-pleasant, dry morning.

The Disclaimer

My name is Ringwald, and although I am not a professional I am on Q today. Push yourself hard but do not hurt yourself, you are here on your own free will.

COP

The Great Hall
Windmill X 10 IC
Cotton Pickers X 10 IC
Side lunges X 10 IC
Squats X 10 IC
SSH X 20 IC
Arm circles X 15 IC
Reverse arm circles X 15 IC
Moroccan Night Club X 15 IC
SSH X 20 IC
Merkins X 10 IC
Side-step Planks (aka Toe Tappers from now on) X 15 IC
Mountain Climbers X 10 IC

The Thang

Parking Lot 1 – Love Shack
Start at one side of the parking lot.
Broad Jump to each line of a parking spot then perform 5 squats and 5 toe merkins.
Continue until you reach the end of the lot.
Parking Lot 2 – Edley’s Barbeque
Start at one side of the parking lot. Time for Merkin Suicides.
Run to first parking line, return to start and perform 1 Merkin.
Run to second parking line, return to start and perform 2 Merkins.
Rinse and repeat, increasing Merkins each time you return, until you reach the end of the lot.
Parking Lot 3 – Big Chill Parking Deck
PAX ran up the stairs to the 3rd level to perform some 4-corners exercises.
100 LBCs
100 Flutter Kicks
100 Hollywoods (50 each side)
100 Confusers (TM) – all four limbs raised, lower opposite hand and leg, bring back up, repeat for other side)
PAX used the ramps to run back down and then headed to the great hall right on time to end.

COT

Stay strong in your vision, but be open to the flexibility on how you get there.
We need where we want to go in life and think we know the path, but that path sometimes has some curves, bumps, or dips in it. Stay focused but adapt to life to get where you want to be.

Moleskin

Lots of mumble chatter behind me during the moseys, probably just thanking me for making the PAX better. The smell of Edley’s smoker made some people’s mouth water, for better or for worse.

News

Blood Drive for Cable Cutter’s coworker on 9/6, he will send details to Slack channels. 

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Sink or Swim

QIC: Kodak
Date: 09/03/2018
PAX: Snookie, VSquared, Stinger, Best in Show, Fissure, Doodles, Wilson, Leftovers, Tea Party, Vila, Fast Lane, Care Bear, Snowflake, Free Candy, Red Handed, Steam Engine, Early Bird, Candu, Ducktales, Stairmaster, Clone, Back Pew
AO: Hill City

Conditions

Cool September morning

Work-Out Goal

Primary: Sustained heart rate >120 BPM for ~1 hour.
Secondary: Workout designed to allow participants at any cardio level to push themselves 100% while still being able to continue through all exercises.
Tertiary: Push yourself through being uncomfortable

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 at your own limitations. We will not leave anyone behind. Swimming is involved in this workout. I have provided PFDs and assigned a partner to watch you during the swim- Swim at your own level/risk.
 

WARM UP

20 SSH IC
20 Flutter Kicks IC
20 Air Squats OYO
10 Merkins (4-count) IC
20 Over head Arm press IC
25 Meter High knees, low knees, karaokies
On your Belly, on your back, on your feet (just to get everyone wet)

The Thang

1/4 Mile mosey to rocks
1/4 Mile Mosey (Rock Carry)
Belly, Back, Feet
1/4 Mile Mosey (Rock Carry)
 
The following was repeated until 2 minutes before end of workout:
 
Enter Water w/ Partner
1st Partner swims to rope and back while partner watches X2
2nd partner swims to rope X2
“Rock Circuits”
PAX did many different iterations of Bear Crawls, Merkins, Burpees, Flutter Kicks, Jog-Sprint-Jogs, and SSHs between rocks.=
5- 25 meter sprints
END WORKOUT
 

COT

What do you use for internal motivation to get through pain and discomfort? 
From April-July of 2012 I volunteered to be a Ranger. I had to endure 8 weeks of the Ranger Assessment and Selection Program (RASP). I went to this selection knowing I was not in perfect shape- but was going to try my best. I did not realize what I was getting myself into- sleep deprivation until your hallucinating, 2 meals a day, and 80-120 lb Ruck sacks were just the beginning.
The day I decided to quit- was the day I changed my mind set about pain. We had just finished a 16 mile movement and came to our patrol base right outside of a field. We set up the patrol base and within an hour one of our guys assigned to the M-240 Machine Gun on the apex fell asleep. The instructors were in the tree line with night visions goggles and immediately came over. We were instructed to throw on our rucks and step into the field.
For the next two hours we were “smoked.” There was no way to prep yourself for that amount of physical movement. We did 100 meter sprints with our rucks for so long i couldn’t even keep track of time. Next, we started “taking casualties” and guys weren’t allowed to move and could only be carried. It was by far the hardest I was ever pushed.
There was a moment where I found myself carrying my ruck on my back, a “casualty’s” ruck on my front, and a “casualty” on top of my ruck across my shoulders. This went on for a few minutes before I mentally broke. Quitting had been in my head all day and finally it was time to accept that I wasn’t going to be a Ranger. I began heading over to the medic tent to let them know I was done when another member in the class approached me. He was more of an acquaintance than a friend- but he showed me his Killed In Action (KIA) bracelet of a friend he had lost on a previous deployment. He told me, “My friend and his family want you to know how much they would give for him to feel the pain you are feeling right now.”
I didn’t quit.
That moment has stuck with me since then and has taken me through some of the worst times in my life. So again I want to ask you-
What is your internal motivation for pushing through pain and discomfort?
“I accept the fact that as a Ranger, my country expects me to move further, faster, and fight harder than any other soldier.”
-Portion of 2nd stanza of Ranger Creed.

News

None.

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See Rock City

QIC:  Fissure
Date: 09/04/2018
PAX: Picasso, Udders, Sunshine, Early Bird, VSquared, Whittler, Speed Bump, Flemish, Leftovers
AO: Hill City

Conditions

Humid as all get out

The Disclaimer

This is F3. It’s free and no one made you show up.  I’m not a professional.  Push yourself don’t hurt yourself.

COP

Slaughter Starter – alternate burpees and squats – rep count went 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 10

The Thang

Pax each grabbed a rock.  Medium sized.  Big enough you need two hands to carry.  With the rock:
50 squats, 40 crunches, 30 chest presses, 10 alternating rock touch merkins, 8 Iron Crosses, without rock:  10 burpees
Pax lined up down sidewalk lights at Great Hall and performed 6 rounds:
10 squat to overhead press with rock, 5 broad jumps, 5 merkins, lunge back
5 minutes of Daniel-sans, 45 seconds on, 30 seconds off
5 rounds of sprints across the Great Hall
Return rocks
MOM
American Hammers x 10 IC
Monkey Humpers x 10 IC
Box Cutters x 10 IC
Squats (slow) x 10 IC
Flutter Kicks x 10 IC

COT

YHC was pretty moved by Kodak’s words of wisdom at the Labor Day convergence and since a good number of guys today weren’t at The Dam I did my best to relay the message.  I don’t want to steal any of that thunder, frankly, so look for Kodak’s BB later today.  

Moleskin

Let’s just say some rocks were bigger than others today.  Size matters, people.

News

9/11 Convergence at Hill City
10/13 Training Day at Landfill led by F3 Nashville
 
 

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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!

Posted on

Lazy DORA gives your rest

QIC: Flemish
Date: 08/23/2018
PAX: Speed Bump, Sunshine, Laces Out, Whittler, Back Pew, Ringwald, Threeskin, Fissure, Moondance, VSquared, Candu
AO: Hill-City

Conditions

Almost fall-like, cool August morning,

The Disclaimer

Welcome to F3. My name is Flemish and this is a free, volunteer, peer-led workout. I am not a professional. I also 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. We all do it, most important thing is that you don’t get hurt. The goal is not to be perfect, the goal is to get better.

 

WARM UP | Great Hall

15 SSH IC
15 Wall Sit IC
15 Little Baby Arm Circles (while holding wall sit) IC
15 Little Baby Arm Circles – Reverse (while holding wall sit) IC
15 Cherry Pickers IC
15 SSH IC
15 Mountain Climbers IC
15 Plank Jacks IC
15 Shoulder Press IC
15 Chinoosks IC
15 Windmills IC
15 Imperial Walkers  IC
15 SSH IC

The Thang

Merkin Circle | At the Fountain

Starting with the person left of the Q, do one merkin and go around the entire circle clockwise, each person doing 1 merkin and holding plank while they wait for their turn. When it makes it back to you, add a merkin and keep increasing every time until we collectively make it all the way up to 5 each.

Mosey to the bridge and Bernie Sanders / Mosey (switching) until about half-way

Lazy DORA | The Bridge

  • 100  — 10 Dips | Planks
  • 200 — 20 Little Baby Crunches | 6” Leg hold
  • 300 — 30 Squats | Al Gore/Squat Hold

Partner up. Partners perform 100 Dips, 200 LBCs, & 300 Squats as a team. Here’s the catch…no running. P1 starts with 10 Dips while P2 planks, then switch. Continue switching between dips and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.

Indian Run to Bridge Start and Mosey back to the Blue Rhino

7 Minutes with MARY

PAX’s choice

  • Speed Bump: Michael Phelps
  • Sunshine: Box cutters
  • Laces Out: Flutter kicks
  • Whittler: Pickle Pounders
  • Back Pew: 20 LBC (OYO)
  • Ringwald: Pretzel Crunches
  • Three Skin: Hip Thrusters
  • Fissure: Boat, Canoe, Paddles

END WORKOUT

COT | Rest Requires Energy.

It’s easy to think that rest is simply doing nothing, but often that means we’re defaulting to inactivity and lack of intentionality. To truly get the most of out of your rest you either need to spend energy to plan it, or spend energy to do it. You know you’re at rest if you’re getting more energy back while you expend it on an activity.
Take time this weekend and week to ask what true rest looks like for you (hiking, reading, etc), and make sure you have reserve energy to maximize the benefits of good rest. Otherwise, you’ll slip into inactivity and become dead weight to your community.

Prayers

  1. Recent arrival and expected arrival of 2.0’s for Early Bird and Ohmes, respectively
  2. Mr. Clean
  3. The Count’s Family
  4. Duck Tales’ Mom
  5. Flemish’s Wife

News

  • Cam Run this Saturday- You can still sign up, reach out to Ringwald for details
  • Block Party at Red Bank High School – Reach out to Laces Out for details
  • Labor Day Convergence – more to come from Fissure
Posted on

“Showing up is the easy part.”

QIC: Kodak
Date: 08/21/2018
PAX: The Count, Care Bear, Wort, Prosciutto, Whittler, Back Pew, Gamecock, Laces Out, Cable Cutter, Sunshine, Ohms, Ringwald, Speed Bump, VSquared, Fissure, Candu, Flemish, Free Candy, Moondance
AO: Hill City

Conditions

Cool August morning,

Work-Out Goal

Primary: Sustained heart rate >120 BPM for ~45min.
Secondary: Workout designed to allow participants at any cardio level to push themselves 100% while still being able to continue through all exercises.
Tertiary: Proper Instruction on the Buddy Carry AKA Fireman’s Carry

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 at your own limitations. We will not leave anyone behind.
 

WARM UP

20 SSH IC
10 Burpees OYO
15 Mountain Climbers IC
15 Air Squats OYO
20 Flutter Kicks OYO
1/4 Mile Jog w/ High knees, Low Knees, Karaokes to bridge
1 minute stretch OYO

The Thang

(Start on west side of bridge)

10 Burpees OYO
15 Air Squats OYO
20 Flutter Kicks IC
Two-Column Indian Run across bridge

(East Side of Bridge)

10 Burpees OYO
15 Air Squats OYO
20 Flutter Kicks IC
10 Four-Count Merkins IC
Mosey to Intersection of MARKET STREET and 1ST STREET
2 X 50 Meter sprint up 1ST STREET w/ Jog down
1 X Lunges halfway up hill w/ sprint. Jog down
Mosey to EAST SIDE of BRIDGE
Instruction on Proper Buddy Carry
Buddy Carry halfway across bridge, alternating partners every 1/2 arch.
Two-Column Indian Run to west side of bridge.
10 Burpees OYO
15 Air Squats OYO
20 Flutter Kicks IC
Single Column Mosey to stop sign near Coolidge
50 meter sprint w/ jog to finish at Rhino.
END WORKOUT

COT

People like to say “showing up is the hardest part.” It’s a strong message that conceptualizes the idea that great opportunity comes to you by being present and prepared in the places in life where you seek success- which should be acknowledged.
From my personal experience there is something significantly harder- being mentally strong. It’s SO EASY to show up and not give it your all. It’s SO EASY to blend in with a crowd, underperform, and have no one notice. It’s SO EASY to make a standard for yourself and lower that standard when life gets tough. Don’t barter with your standards.
Whether it’s relationships, friendships, personal goals, career goals or anything else you value- you need to have standards for yourself. More importantly, you need to hold yourself to those standards when things don’t go your way or get difficult.
Luckily, we can create support systems for most of our standards. We communicate in our relationships about how we treat each other. You have operating procedures at work that you have to abide by or there are repercussions. There are laws in place that deter you from doing uncivil actions.
What do you do when it’s only you- when you are the only person accountable for your actions and there are no repercussions? How do you hold yourself accountable to standards when no one is looking? This is the hardest part- this is where we struggle.
I personally have quit things in life- and it feels just as bad today as it did the day it happened. I’m grateful that I live with that feeling, because I don’t quit anymore. Don’t think for one second that I don’t think about it- the temptation to lower your standards and quit is always present when things get tough- have the intestinal fortitude to push it away and carry on.
“Readily will I display the intestinal fortitude required to fight on to the Ranger objective, and complete the mission, though I be the Lone Survivor.”
-6th stanza of the Ranger Creed.
As always, thoughts and opinions are much appreciated.
 

Moleskin

  1. Free Candy yet again didn’t have any candy for anyone.
  2. Wort left “for work” and I think we spotted him riding the Carousel during the Count-O-Rama.

News

Cam Run this Saturday- You can still sign up
 

Posted on

ABsolutely Incredible

QIC:Whittler
Date: 08/16/2018
PAX: Back Pew, Candu, Cousin Eddie (COUSIN EDDIE from F3Hickory), Early Bird, Flemish, Laces Out (RESPECT), Leftovers, Journey, Rainman, Ringwald, Sidekick, Speed bump, Sundance, Sunshine, Threeskin, VSquared, Wort
AO: Hill City

Conditions

Crisp and cool yet incredibly muggy 72 degrees

The Disclaimer

Disclaimed

COP

Mosey to Great Hall
Good mornings
3rd Grade Exercises
Windmills
Arm Circles
Calf Stretch
Toe Merkins
Wall Plank
Wall sit
Imperial Walkers
Finkle Swings
SSH
8 count body builder x 5
Windmill merkin x 5

The Thang

We began by doing a 100 yard prisoner mosey down the river walk.  Since this week has been so arm-intensive, abs were requested by Fissure…who then didn’t show up.  We all grabbed coupons prior to beginning.
ABsolutely Incredible Circuit
Big Boy situps x 10 with rock overhead
Run 100 yds
Triceps extension x 20, BBS x 10
Run
Flutter kick x 30, TE x 20, BBS x 10
Run
Squats x 40, FK x 30, TE x 20, BBS x 10
Run
LBCs x 50, Squat x 40, FK x 30, TE x 20, BBS x 10
Cool down Run
Return to Blue Rhino
American Hammer
Hello Dolly

COT

Proactive vs. Reactive
Proactive – people that work on things they can do something about.  Their energy is positive and they focus on increasing their circle of influence i.e.  those things they can control.
Reactive – people that focus on the weakness of other people, problems in the environment, and circumstances which they have no control over.  This results in blaming and accusatory attitudes and feelings of victimization.
Be proactive, not reactive.
Lord, please give me the courage to change what can and ought to be changed, the serenity to accept things that can’t be changed, and the wisdom to know the difference.

Moleskin
I found it very interesting that this week on the F3 nation channel, they described a “Cousin Eddie” as a PAX who posts in another region and shows up without notice.  We ironically had a Cousin Eddie today whose F3 name is Cousin Eddie.  It made me feel like I had just seen Haley’s comet.

News

Cam Run August 25, no bootcamp

Upcoming Qs

Saturday, August 18 – The Count at the Landfill

Posted on

Trail of Muscle Tears

 

QIC: Candu
Date:  08/14/2018
PAX: Whittler, VSquared, Flash ‘n Slide, Clone, Laces Out (respect), Speed Bump, Ringwald, Sunshine, Ohms, FNG-Thumper, FNG-Sink Hole, Prosciutto, Wort
AO: Hill City

Balmy

I am not a professional, you’re here on your own accord. Push yaself, don’t hurtcha self. Extended mosey to come, will take a while to getcha back to your car.

COP

Mile long mosey across Market Street Bridge to The Passage

The Thang – Passing Down The Passage

20 lateral pull-ups- 10 palms out, 10 palms in
Rinse and Repeat at each level
5 levels
Ascending Up The Pryamid
10 dips > box jump up a level > 10 decline merkins > box jump up a level
Rinse and Repeat x 7
14 levels
Mile long mosey back across Market Street Bridge to Blue Rhino
COT – Humility In Leadership
The great Dr. Ben Carson works out a simple formula for humility in his book Think Big (where’s my underline tool @wordpress ?)
IF WE RECOGNIZE THAT:

  1. God created this universe, including us, and
  2. God shows that He is much more powerful than we are by what He does and has done in our world, and
  3. God gives each of is abilities that we cannot supply to ourselves or explain our worthiness of, THEN WE ARE HUMBLED

Moleskin

Prayers for The Count’s brother & upcoming 2.0s for Ohms & Early Bird
PAX wishes @f3prosciutto has stuck around for COT
The Clones dry-heaves are GOATy

News

Cam Run on August 25th in lieu of regularly scheduled program

Upcoming Qs

Bout erryday nowadays!