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Bunch of dudes celebrating a Dora themed birthday before dawn at Hill City…nothing to see here.

QIC: Red Tees

Date: 10/22/2019

PAX: Skitch, Juice, The Count, Goose, Blind Side, Ramos, Fissure, Hobo, Cowbell, Sinai, Free Time, Peanuts, Curfew, Milkman, Sunshine, Sherlock, Callahan, Iron Butt, Cheech, Back Pew

AO: Hill City

Conditions

A cool 40 degrees and a bit damp from the much needed rain the night before

COP

Mosey down to the Great Hall

Side straddle hops x 20

Little baby arm circles x 10

Reverse LBAC’s x 10

Cherry pickers x 10

Moroccan Night Club x 10

Forward fold x 10

Quad stretch x 10 each leg with a partner

Wall sit while partner does flutter kicks x 40 and switch

The Thang

We kept our partners and moseyed to the river to grab a coupon to share for our Dora party

.
Dora Party

Each team did a set of coupon exercises that had us working together to complete 100 curls, 200 shoulder presses, 300 squats and 400 LBC’s while also doing a rotation of  40  yard combo sprints of Bernie Sanders, and step slides and then a 40 yard sprint.

We moseyed back to the Blue Rhino after we picked up a brother from South Carolina (Juice) who was running in the park and saw a bunch of guys with coupons doing a Dora and knew what was going on 🙂

Back at the Rhino we did 7 minutes or so of Mary (LBC’s, Leg lifts, American Hammers, Side Straddle Hops, Heal touches, forward fold to wind down) and ended right at 6:15am.

COT

I am a truly blessed child of God.  I turned 40 at 5:03am and was able to spend that time leading some great men I’ve come to know over the last few months for the first time as a Q.  I really enjoy doing workouts in which we work together to accomplish a goal in the gloom so that was the reason for the Dora.  

 I thought  and prayed a while about what to share.  Our pastor has been working through  the Bible, verse by verse, and we happened to be at Philippians 4:4-20 a Sunday or two ago.  I’ve told some of you  before, I  struggle with being a selfish person.  I like doing what Christopher feels like doing.  It’s also easy for me to give my best to  others at work  and in public but I can see where I am less patient with my family sometimes (I take their love for granted if I’m being honest sometimes).  That’s not right.  I am praying to love Thea the way Jesus loves the church every day, and that I think is a great way to measure if I’m being the husband God wants me to be. 

The other great message in that chapter is that Paul tells us to not be anxious about anything and to bring everything to the Lord.  That’s a huge comfort to me. Our Lord is all sovereign and all good.  He loves us and if we ask anything according to His will he will grant it.  His will is the part I struggle with sometimes.  It’s not what I want, but what He wants.  

Moleskin

It was a great morning for me personally.  I got to work out with 20 guys who are all interested in getting the most out of each day, and that is a great group to be a part of.  As I thought about the group, one PAX baptized my oldest daughter a few years ago (Blind Side), another is a man who the Lord sent to lead me professionally (The Count) and a bunch of other guys who I count as friends.  It was cool to have Juice recognize a bunch of guys with coupons working out together as an F3 group and come join up.  Fissure and The Count, thanks for taking the time to have a pre-Q meeting with me to make sure I didn’t let everyone down.  Back Pew, love ya brother and thanks for being on time (early for you :)) 

News

There will be a convergence for the 3 year Chattanooga F3 anniversary on 11/16/19 at Brainerd Baptist (on the soccer fields).

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    Duck, Duck….Goose

    QIC: Peanuts

    Date: 10/17/2019

    PAX:  Skitch, Chiclets, Money Ball, Callahan, Hobo, Sherlock, Blindside, Doghouse, Lutefisk, Cowbell, Red Tees, Cyanide, Sunshine, IronButt, the Count, Early Bird

    AO: Hill City

    Conditions

    Cooler “fur sure”.  Not as wet and sloppy as one might hope for crawling on the ground.

    COP

    Played lots of Black Hawk Down soundtrack in my vehicle, but then decided more of a traditional, cohesive warm up was necessary.  Moseyed to the great hall and decided we better get it on:

    • SSH IC x 20
    • Calf Stretch IC x 10 (per leg)
    • Quad Stretch IC x 10 (per leg)
    • Slow Squat IC x 10
    • 3rd grade exercise IC x 10
    • Mercans x 20 OYO
    • Hip Rotations IC x 10
    • Reverse Hip Rotations IC x 10

    The Thang

    Mosey back to the grassy field (if there is a name for this field I know not) pax counted off into 2 teams.  Set up shuttle cones in a T formation.  Sprint to middle cone.  Karaoke right to next cone.  U-turn and karaoke to far cone.  U-turn again and karaoke to back to middle cone and sprint back.  Second man starts when the first man gets to middle cone and so forth until everyone cycles through.  Rinse and repeat x 10 (really only 3 but no one kept count).

    When we got tired of this and heart rate was significantly raised, it was time to crawl.  I distinctly recall 3 experiences I have had crawling in my military career or as the army calls it the “low crawl” and the “high crawl”

    Image result for low crawl army meme

    The first was in Sand Hill (where the mud is really is 18″ deep) when you crawl under the wire in the dark while they fire an M60 over your head.  Of course in all the fun of it you are surely convinced that they are firing that thing 6″ over your head.  The reality is they suddenly flipped on the lights when we did it and sure enough one “private” was caught in the midst of a full on sprint – he was then on known only as Jesse Owens.  The second was in OCS (which if you have never experienced is a real hoot) when they made us crawl in freshly hosed down trench every time we tried to go to chow.  The third was when in all my brilliance I led a young PL out into a field to point out a plume of smoke coming out of the nearby woodline only to discover that it was the kick off to an ambush and the PL and I were suddenly surrounded by a barrage of gunfire that literally made us hit the deck so hard the poor PL broke off his front tooth on the buttstock of his weapon.  He yelped so loud I thought for sure he’d been shot.  I tried to crawl over to him but he wisely pulled a Jesse Owens (see above) and sprinted for the rest of our patrol and dove into a ditch.  I on the other hand crawled my way to the ditch which in retrospect was far stupider, but apparently I put on quite the IMT clinic.  Whew that was a long story.

    Anyway, staying in our teams the first pax sprinted to the middle cone and set up in a low plank.  The next pax sprinted and hurdled the low-planker and set up next to him in the low plank and so forth until all pax were in railroad-style fashion in low plank.  Upon the last man getting in low plank, all pax moved to the high plank and the first man crawled underneath the line of pax.  This repeated until all pax were standing.  Rinse and repeat in reverse order.

    Circle up in teams.  One pax calls out an exercise and team performs while the pax to his left sprints the circle around the field.  Repeat until everyone has run. 

    Getting bored of this we move on to the best part – playground games.  Duck duck goose – F3 style.  All pax circle up – the bigger the circle the more fun it could be!  All pax get down in high plank, accept me.  I get to run around the circle and tap legs with the proverbial duck, duck…..goose.  I pick Lutefisk, which on his worst day runs a 4.5 40 (of course so does my grandmother, but she is 6’3″ and 250 lbs).  We run around the circle and he catches me about a quarter of the way.  Unfortunately for him, we aren’t playing in the old school playgrounds of yesteryearImage result for dangerous playgrounds

    and everyone is a winner

    Image result for participation trophy meme

    so he is “it” and the process repeats itself.

    COT

    Shared my common theme of growth and change.  It’s coming to a theater near you.  Finished up with the Circle of Trust and Ball of Man.

    Moleskin

    I think I’ve said enough.

    News

    Yeah we had that.

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      Thursday – Hill City – Thor – Hammertime

      QIC: Vila

      Date: 10/10/2019

      PAX: Skitch, Back Pew, Gaylord, Ringwald, The Count, Dirk, Sherlock, Callahan, Countdown, Cheech, Sunshine, Cowbell, Pitstop, FNG-Chiclets, FNG-Frostbite

      AO: Hill City

      [youtube https://www.youtube.com/watch?v=rzYaBWJv86I&w=560&h=315]

      Mosey under to the Great Hall

      • Warm Up
        1. SSH IC x25
        2. Imperial Walkers IC x15
        3. SSH IC x20
        4. Carolina Drydocks IC x10
        5. SSH IC x15
        6. Willy Mayes Hayes IC x10
        7. Forward Fold x15
        8. Plank IC x20
        9. Slow push to up x10
        10. Up Dog x15
        11. Down Dog x15
        12. Mountain Climbers IC x8
        13. Forward Fold x15
        14. Down into frog
        15. Plow Pose
      • Mosey to the field
        • Break the field into 5 stations both sides complete.
          • Hammer Swing x10 each side and curls
          • Snake shakers x 20 and skull crushers
          • Military press x20 and thrusters
          • Bent over row x 20 and crunch merkins
          • DT Burpees x6
        • 21
        • 5 Burpee Penalty
      • Hammer Swing x5 each side and curls
      • Snake shakers x 15 and skull crushers
      • Military press x15 and thrusters
      • Bent over row x 15 and crunch merkins
      • DT Burpees x4
      • 21
      • 5 Burpee Penalty
      • Partner carries to the center point and back x2
      • Mary
        • Pickle pounders – 20
        • Pickle pointers – 20
        • Box Cutters – 10
        • American Hammer -20

      Count  – 21

      Names

      Prayers/Announcements:

      We are thankful for this morning in the gloom.

      We are thankful for the brotherhood that that it brings.

      We are mindful of and hopeful for all thoughts and prayers, both spoken and unspoken.

      We will carry this into the day, and it will give us the strength, the vision, and the courage to leave this world a better place.

      Leave no man behind, and leave no man where you find him.

      Crom!

      Vila

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      Have Workout. Say I Won’t Travel.

      QIC: Fissure

      Date: 10/08/2019

      PAX: Sunshine, Stars, Jazzy Jag, On Tilt, Deer Jack, Sinai, Curfew, Pink Panther, Ringwald, Sherlock, Back Pew, Wort, Callahan, Red Tees, Cheech, Uncle Fester, Skitch, Hobo, Countdown

      AO: Hill City

      Conditions

      Fall is around the corner

      COP

      Mosey from parking lot past the bluish rhino on the path along the river to the Great Hall then circle back to the bluish rhino
      20 merkins OYO, 10 gas pumpers IC OYO, progress downward in reps skipping 2 for merkins and 1 for gas pumpers IC stopping after 10 merkins and 5 gas pumpers.  Super 

      The Thang

      Mosey back along the path to the light poles
      The Burpee Mile
      Starting at the first light pole perform 10 burpees OYO, then scoot down to the last light pole (roughly 200 meters per Ringwald) and back to start.  Pax performed gas pumpers IC waiting for the 6.  
      Rinse and repeat x 3.  That makes a mile.  Super complicated.

      Mosey back to the bluish rhino and circle up along the outside curb
      Burpee broad jump to the inner curb around the bluish rhino and mosey back to the outer curb until time is called.  YHC got 5 rounds in.

      SSH x 25 IC
      Merkins x 10
      Gas pumpers x 10 IC
      Rinse and repeat x 3

      SSH x 25 IC
      Merkins x 10
      Flutter-kicks x 10 IC
      Heel touches x 15 IC
      High plank x 10 IC
      Low plank x 4 IC, time, done, finished.

      COT

      The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.  It’s amazing that 20 pax are present on a Tuesday at Hill City.  Tuesdays now have two other workouts semi-nearby to Hill City and we still see this good problem of high numbers.  Well done, gents.

      Moleskin

      YHC isn’t the most creative q in the world, but I do love to roam.  If I’m confident I don’t have any repeat pax then I’m not afraid to whip out a recently used beatdown.  This isn’t that hard, fellers.

      Skitch insists Iron Pax is over

      News

      F3 Dads – 10/19 @ Landfill 0700

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        Uncle Fester’s wheelbarrow

        QIC: Uncle Fester

        Date: 10/03/2019

        PAX: Lutefisk, Sherlock, Hobo, Blindside, OnTilt, Back Pew, FNG – Cheech (Daniel), Callahan (respect), Vila, Iron Butt (respect), Red Tees, Pit Stop, Skitch, Hanson, FNG – Doghouse (Ethan), Ringwald, Moneyball, Candu, Sunshine, Misfire, Curfew

        AO: Hill City

        Conditions

        medium temperature with mild humidity

        COP

        disclaimer and welcome to FNG’s

        Mosey to Great Hall

        25 x SSH IC

        10 x Imperial Walkers IC

        15 x Mountain Climbers IC

        Forward Fold for 5 deep breaths

        15 x LBCs IC

        10 x American Hammers IC

        10 x Pickle Pointers IC

        The Thang

        Mosey to Mt. Midoriyama

        Start at base of giant steps, box jump then 5 incline merkins on each step until top is reached, then mosey to base of Midoriyama and jail break to the top.  Repeat with dips on second set instead of merkins. 

        Partner up. Wheelbarrow up Midoriyama, switch partners and wheelbarrow back down.  Mosey around the base. Alternate partners and repeat.  

        Mosey to cardboard hill – one partner runs up hill and down the back off it while the other holds plank.  Alternate and repeat as much as time allows

        COT

        Talk about accepting weakness and relying on God and each other.  

        2 Corinthians 12:8-10 “Three times I pleaded with the Lord to take it away from me. 9 But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. 10 That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.”

        Moleskin

        It was great to get my VQ in with such a solid group of guys! I’m looking forward to my next Q.

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        Don’t Touch the Ground

        QIC: Skitch

        Date: 10/1/2019

        PAX: Curfew, Sunshine, Sinai, She Shed, Red Tees, Back Pew, Cow Bell, Ringwald, Hobo, Uncle Fester, Flemish

        AO: Hill City

        Conditions

        Hint of coolness, but by the end, the sweat was almost to the bottom of the shirt, so the hint was not enough to conclude fall or October.

        COP

        Mosey to Rhino

        Forward Fold IC x ~ 10

        Imperial Walkers x 15 IC

        Incline Merkins on rhino curb x 25 OYO

        Willie Mays Hays x 10 (2 count) IC

        Finkle Swings x 10 x 2

        Incline Merkins on rhino curb x 25 OYO

        Incline Plank Jacks x 25 IC

        Smurf Jacks x 26 IC

        Mosey past rhino to far northeast reaches of Coolidge

        SSH x ~15 IC

        Mosey behind theater center to River St & Fehn grassy strip

        Hold plank until 6 and then some

        The Thang

        A Don’t Touch the Ground Challenge
        Mr. Asphalt & Mr. Concrete
        Partner up – one person is Mr. Asphalt, the other is Mr. Concrete. Goal: go across Coolidge and Renaissance Park and climb to the top of round hill. Rules: can’t go along Frazier; must travel together; only Mr. A can step on asphalt; only Mr. C can step on concrete; to cross grass, both must bear crawl or take turns in wheelbarrow form; to cross wood, both must lunge; no one can traverse gravel, brick or any other questionable materials. Once atop round hill, do big boy situps while looking at the stars until all teams in. Then more big boy situps in cadence.

        Mosey down detention pond steps. Climb up steps without touching grass. Dip wave x 3 at the top plus 20ish dips in cadence. Indian run to 1st alley between Frazier Ave & River St. Wall sits with overhead press x 25 IC. Lunge 3/4 of the way to 2nd alley, then mosey to 2nd ally. Wall sits with forward jabs x 15 IC. Union Jacks x 20 x 2 together. Mosey to start. Hold low plank until 6 in and time.

        COT

        CIRCLE OF TRUST: Word of thanks. Thanks in New Testament comes from the Greek eucharisteo from which we get the word Eucharist and it means good grace. Consideration of “that’s what she said” in light of: “Let there be no filthiness nor foolish talk nor crude joking, which are out of place, but instead let there be thanksgiving.” Ephesians 5:4. Focus on “instead let there be thanksgiving.” Asked PAX what they thought this type of thanks looks like? Regarding humor at F3, what would honor? What would be wise? What would creative humor look like in the context of F3? What does thankful mumble chatter sound like? 

        The Bible is full of humor: irony (book of Esther), underdog/weakness/the upset, story/parables, proverbs: contrasts & consequences, Song of Solomon metaphors, etc. Let’s not settle for less when we have been offered more. Words and humor should be encouraging and building up. And thankful.

        BALL OF MAN.

        Moleskin

        Within about 2 minutes, PAX figured out a loophole in the concrete/asphalt dilemma, thereby proving that rules are meant to be followed like a 1031 exchange. The park has cool alleys that we hardly ever go in. Next exercise, “climb scaffolding” was considered but not carried out.

        News

        Uncle Fester VQ on Thursday!

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          Candu’s Circle of GAIN V2.0

          QIC: Candu

          Date: 09/19/2019

          PAX: Belly Roll, Iron Butt (respect x 2), Dirk, Cowbell, Cyanide, Sherlock, Callahan (respect), Sunshine, She Shed, Hanson, Bernie, Uncle Fester, Red Tees, Hobo, DeerJack

          AO: Hill City

          Balmy but not unbearable

          COP

          Forward Fold x 10 IC

          R o L x 10 IC

          L o R x 10 IC

          Willie Mays x 10 IC

          Third Grade x 10 IC

          Michael Phelps x 10 IC

          Plank x 10 IC

          Right arm up x 10 IC

          Left arm up x 10 IC

          Monkey Humpers x 10 IC

          Carolina Dry Docks x 10 IC

          One legged Bulgarians x 10 OYO

          The Thang

          Mosey to rocks 

          Everyone gets a rock

          25 EA 

          Curls

          Tricep Extensions

          Overhead Press

          Bent Over Rows

          School Bus Driver

          Everyone runs a lap

          Rinse & Repeat

          30 EA

          Rinse & Repeat

          Kerlina Math

          110 curls, tricep extentions, overhead press, bent over rows, & skewl bus drivers, 4 mosey laps around the big loopty loop

          COT

          Use your brothers as motivation. You go harder at F3 than OYO

          Come to F3!

          Moleskin

          Eh

          News

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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!

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              Abs – Reunion

              QIC: Vila

              Date: 09/17/2019

              PAX: Threeskin, Skitch, Callahan, Stars, Curfew, Kiffin, Sherlock, SheShed, Loan Shark, Sinai

              AO: Hill City

               

              Warm up

              1. SSH IC x15
              2. High knees IC x10
              3. SSH IC x20
              4. Cotton pickers IC x15
              5. Imperial Walkers ICx15
              6. Mount Climb IC x12
              7. SSH IC x30

              Transition:

              1. Mosey to beginning of Walnut Street Bridge
                1. 25 merkins IC
              2. Mosey to 1/2 way on bridge
                1. 8 count bodybuilder (8cbb) IC x5
              3. Mosey to Aquarium
                1. 25 merkins IC

              Cycle:

              1. 2 rounds Box jump to top with incline push on each step. (Incline BurpBox: Chatt Box)
                1. 15 lbcs 4ct. OYO
                2. 15 flutter kicks 4ct. OYO

              Transition:

              1. Mosey back to the Rhino by Market Street Bridge

              Warm down:

              1. Forward Fold x15
              2. Plank IC x10
              3. Slow push to up x10
              4. Up Dog x15
              5. Down Dog x15
              6. Mountain Climbers IC x8
              7. Forward Fold x15
              8. Down into frog

              10mom:

              1. Box cutters  IC x10
              2. Freddie Mercury’s IC x15
              3. Dying Cockroaches ICx12
              4. Low Plank (Skitch Count)
              5. Superman (SheShed Count)
              6. Pickle Pointers ICx10 (2 legs) x8 (right)  x8 (left) (Threeskin)
              7. Hollywood’s IC x8 (each side)

              Prayers:

              Count

              Names

              WORD!

              Swinging hammers,

              Vila

              Posted on

              Say What??…. In Cadence

              QIC: Sidekick

              Date: 09/12/2019

              PAX:  Dirk, Iron Butt (RX2), Wallflower, Curfew, Hobo, Ringwald, FNG-Carabiner, Skitch, FNG-Hanson, Loan Shark, Uncle Fester, Sinai, Cowbell, Belly Roll, Blindside, Sherlock, Red Tees, Callahan (R), Moneyball, Candu, Sunshine

              AO: Hill City

              Conditions

              67 degrees, clear and sore

              COP

              Mosey to the Great hall

              SSH ICX25; Right over left ICX8; Left over Right ICX8; Proscuito’s Gold Chain ICX12; 3rd grade exercises ICX10; Morroccan Night Club ICX12; Cherry Pickers ICX12; Willie Mays hays ICX14; Wall Sit with Arm Movements – 2 min; Slow Squats ICX15; SSH ICX15; Chicken Peckers ICX10

              Mosey to River walk

              The Thang

              Split into 2 groups, then partner up

              Get a rock, more of the WWE rock and not the movie star Rock

              Partner 1 – Run the river walk, 10 Mercans and 10 Big Boi Sit ups, run back

              Partner 2 – Rock work all ICX10 – Over head press; Curls, bent over rows.  

                                      In between each exercise  – Recovery reps of forward fold, Al Gore, Plank                                ICX7 each

              Aggressively mosey to Mt. Madoriyama

              Keep 2 groups

              Stay with me here, this is different.

              Group 1 – line up the hill in plank position, bear crawl Indian run to the front.  Continue up the hill until all PAX have gone twice.  Bernie Bear down

              Group 2 – Line up on your 6  feet to feet and head to head, alternating up the hill.  Block starts at the bottom.  All PAX big boi as the block moves to the top of the line.  Everyone spin 180 degrees, block goes back down the line, then back up.  Spin again, block goes back down.

              Groups Flap jack

              Get back with partners, 

              Partner 1 bernies up the hill, mosey down.  

              Partner 2 – Reach around till partner gets back

              Flap jack

              Up Tempo Mary

              Pretzel Crunch ICX12 each side; Dying Cockroach ICX12; Freddy Mercury ICX12; Flutter Kicks ICX15

              Time

              COT

              The day after 9/11 where we remembered the ones lost and the families that still deal with the loss 18 years later, I want to focus on how we live our lives today. We need to appreciate what we have and not take each day for granted.  Tell the ones you love that you love them, every day.  Life can change fast.  Those towers were there one day and gone the next.  No one is immune and you never know what is coming. 

              Moleskin

              So many new people for me to meet today!  Glad to have the opportunity to be at HC and lead you men.

              News

              Iron Pax continues like a freight train in a tunnel.  No way around it.

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