August 10, 2020

Avoid Hyenas

78F and 85% humidity. Wind speed: 0.

F3 Welcome and Disclaimer:
Welcomed, disclaimed, and shared the 5 core principles, credo, and mission since we had an FNG today. I placed a $20 bill on the flag with a clothes-pin and offered it to the first man to splash merlot.


  • 25 SSH IC
  • 20 Imperial Walkers IC
  • 10 Merkins IC

In anticipation of the 2020 IronPax workouts and seeing as this was my first Q as 1stF Q, I decided we would perform one of the 2019 IronPax workouts (Meatloaf’s Massacre).

Perform the following 3x with a CMU, focusing on form, not speed.

  • 10 Blockies (Manmakers)
  • 20 Overhead Presses
  • 30 Kettlebell Swings
  • 40 Goblet Squats
  • 50 Irkins
  • Run
    • 1.0mi
    • 0.66mi
    • 0.33mi


  • 25 Flutter Kicks IC
  • 20 American Hammers IC
  • 15 Shoulder Taps IC
  • 0:30 Low Plank

10 PAX, 1 FNG: Barney, Billy Blanks, Black Diamond, Hobo (QIC), Hot-N-Ready, Innuendo, Kenny G, Skinner, Woody, Windjammer (FNG)

After watching Lion King with my kids for the first time this weekend, we discussed several important life lessons that could be drawn from the movie. Since I have 2 boys, my first lesson was that I wanted them to be best friends and not enemies like Scar and Mufasa. Secondly, I wanted them to ‘avoid hyenas’, meaning that there are going to be negative people in their lives that are going to try and suck the life out of them and that they should do their very best to avoid those types of people. Negativity is a cancer and can wreck havoc in your life. If at all possible, end those relationships with those who continually drag you down, question why you are trying to better yourself, try and make you feel bad for doing good things, etc. Replace those negative friends/relationships with positive influences, people who are going to help you accelerate in life.

Today was a brutal workout and we didn’t get much help from the weather. I was proud to see every one slogging it out together. I should have brought a jug of water for the PAX since I was on AOQ duties and knew that it would be both difficult and hot. My bad. I also neglected to tell my FNG to bring gloves (though I did at least warn him that this would be a really brutal first workout). My bad. It’s hard to know if the $20 offer (to the first person to Slash Merlot) motivated the PAX or not. Maybe a higher amount in the future would help, this is Germantown after all. Both Woody and Barney said that they showed up at the workout because I was on Q and that they knew it would be a hard workout. That was really encouraging to hear. TClaps to them.

Divergence next Wednesday, 8/19. IronPax is coming in September.

Workout Date: