Getting Ruint at the Ruins

82 degrees and infinity percent humidity.

I was promised FNGs.  I did not get FNGs. Standard disclaimer disclaimed.

SSH x20 IC
Daisy Pickers x15 IC
Imperial Walkers x15 IC
Windmills x15 IC
Little Arm Circles x10 IC (each direction)

F3 Golf:  a series of 5 minute sets, with 1 minute of rest in between.  Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps of each OYO, and so on until 5 minutes expired.  At the end of each round, each person’s score would be the lowest number of reps that were successfully completed for both exercises.  For example, if time expired while you were still working on 4 reps of exercise 2, your score for that round would be 5.  Lowest score at the end of the Thang wins.

Set 1:  Merkins/BBSU.  Winners: Choker, J-Date, Ice Cube, Sir Mix-A-Lot, MIB (1)
Set 2: SSH/Flutter Kicks.  Winners: J-Date, Ice Cube, Havarti (1)
Set 3: Burpees/WWI Situps.  Winner: Ice Cube (7)
Set 4: Mountain Climbers/Squats.  Winners: J-Date, Sir Mix-A-Lot (1)
Set 5: Werkins/Monkey Humpers.  Winner: Ice Cube (2)
Set 6: Carolina Dry Docks/Imperial Squat Walkers.  Winners: J-Date, Ice Cube (1)
(after the first set of 12 ISW, they were modified to Squats.  Because damn.

Final Scores:
Ice Cube: 16
J-Date: 17
Sir Mix-A-Lot: 22
Farmer: 30
Choker: 34
Dawson: 35
Havarti: 38
MIB: 44
TLC: 51
Passport: 52

Flutter Kicks x40 IC
Aww Yeahs x10 IC (each side)
1 minute plank

10 PAX: Choker (QIC), Dawson, Farmer, Havarti, Ice Cube, J-Date, MIB, Passport, Sir Mix-A-Lot, TLC

Fellowship is the glue that makes men stick with F3.  Guys that don’t return tend to be the same guys that never get connected on Slack, or show up to 2F lunches, or CSAUPs, or other gatherings.  When a FNG posts, help him get plugged into those areas.  Reach out to guys you haven’t seen in awhile and get them back.

I love the Ruins, even though the proximity to Crab Mountain makes my Agent Orange flare up.  Great group of guys here who all pushed hard through a tough workout.  And topping it off with a Rooster at Sunrise wasn’t too shabby, either.

Help Tiger Lily move Saturday.  Or help hang sheet rock for someone in need.  Or help someone else with something else.  It ain’t about you.  Check Slack for details.

I see your Merkin Mile and raise you another

THE SCENE: Humid. Nice sunrise. Sun and moon both out

1 FNG – Disclaimed for all

  • SSHx20 in cadence
  • Daisy Pickersx10 in cadence. Bailout noted  the importance of turbo hip-thrusting aspect.
  • Big Arm Circles – Forward/ Reverse x 10
  • Little Arm Circles – Forward/ Reverse x 10


QIC gave a heads up on the workout taking it to the track. 7 PAX let Q know they prefer suspense in their workout. Regardless, Merkin Mile followed by Squat Mile began.

Merkin Mile – 3 sets of merkins -30 seconds on, 30 second off

  • Run 1/3 mile
  • Diamond Merkin – No Rihanna playing
  • Run 1/3 mile
  • Ranger Merkin
  • Run 1/3 mile
  • Wide merkin

Some mumblechatter noting Sun and moon visible at same time. Appropriate astronomical conversation considering moon landing 50th anniversary. Puddle Jumper elated by all the running.

Gus and Gus 2.0 in stroller joined in  midway through 1st mile. Start of 2nd Mile. Same distance and timing for stops as Merkin Mile.

  • Prisoner Squats
  • Prayer Squats
  • Time running short so PAX did 11 Star jumps together to honor Apollo 11.


  • 30 seconds LBC
  • 60 seconds Plank
  • 45 seconds PAX choice. I think pickle pounder won the popularity contest though no confirmation made as eye contact was avoided.

9 PAX. Searcy, Bailout, Puddle Jumper, Little John (QIC), Shy Guy, Ricky Bobby, Gus, Snooki, 1 FNG – Nancy Drew, Gus 2.0 along for the ride.
Count your blessings. We don’t know what God is doing. We don’t see how He moves.

Nancy Drew is adjusting to making a large financial purchase for his househould.
A friend lost a child this week who was born 6 years ago with a rare disease. It’s easy to complain about your situation, be annoyed at a child at the end of the day, but there are others out there who would trade places in a heart beat.

Don’t be a sad clown. As Gus noted, we never know how much time we have. Let’s make the most of this life.
Tremor VQ tomorrow. Support him.

Putting Out Fires

THE SCENE: 81˚ feels like 88˚. Perfect day for putting out fires.

F3 WELCOME & DISCLAIMER Done and done well.


Arm circles x 20 IC, Reverse AC x 20 IC, DPs x 15 IC, IWs x 20 IC

Mosey to Gazebo as Start point bringing CMUs and a Water Cup.


Putting Out Fires
(supposed to be teams for competition, but with 3 PAX, did as a team)

1 full 5 gallon jug of water at start and 1 empty 5 gallon water jug 15 yd away.

PAX 1 as Fire Truck, lifts CMU while PAX 2 fills water cup from full jug and places on CMU to balance and carry said water without spilling to empty jug for ‘putting out fire’ (Any spilling earns 5 penalty burpees)

PAX 2, as Ladder Truck, carries another CMU and does rows with it, walking alongside PAX 1. PAX 2 takes cup from PAX 1 to start filling the empty jug.

PAX 3, as Pumper Truck, carries a full 44lb water jug alongside PAX 1 and 2.

Once water in cup is transferred into water jug at end, PAX return to start point. PAX with CMUs continue doing rows and 3rd PAX carries the 44lb jug.

At start point, PAX swap roles and RINSE/REPEAT process attempting to transfer all the water from one jug (source) to other jug (fire).

PAX transferred about 1/2 of the water before time ran out to start next exercise.


11s at Land of Plenty parking lot
(10 day rule on ground fries, although they appeared to be on day 11)

1 BBS, bear crawl across parking lot, 10 Merkins, backpedal to start
Rinse & Repeat adding one BBS, and subtracting one Merkin each round maintaining the 11.

No time left.

3 PAX (no FNGs): Tree Hugger, Soulja Boy (AOQ and coffee addict), Photoshop (QiC and PBC/ABC addict)


Stranger Things

Perseverance, Strength, Endurance, Grit…These are all words that most everyone wants to have describe them. We want to be tough, to be able to handle whatever life may throw at us, and there is nothing wrong with that desire. In fact, those are all good things to aspire to! However, Peter reminds us at the beginning of his 4th chapter that the path to those things spiritually is often through suffering. That sounds cruel or depressing, but it’s a fairly universal principle we see in lots of other areas of life.

If you want a muscle to become stronger, you don’t coddle it or never let it see pain or hardship…. any “fitness expert” who tells you that is trying to take all your money. To make a muscle stronger you make it suffer! You make it burn, make it strain, make it apply more force than it ever has before – and after all of that pain and exhaustion, your muscle recovers in the following couple days, and is left stronger than it was before. This should not surprise us, but this if often how God strengthens our “spiritual muscles” as well.

The reason Peter says that “whoever suffers in his body is done with sin,” is not to call us to some sort of weird self-inflicted physical punishment to overcome our sins. (You would think that goes without saying, but history has had a handful of groups interpret it this way) No, what Peter is saying is that if you have endured hardship, trusted God to lead you through horrific situations, or – in the case of his specific audience – been physically tortured for following Christ, then your faith will have been strengthened to such a degree that sin will have lost its grip on you. To be honest, the times I reflect on when sin had the biggest hold on me were the times I was most comfortable in my life and my faith. Pursue Jesus, be a “stranger” in this world, take some heat for it, wrestle and struggle and endure some tough times for the sake of living like Jesus would, and Peter promises you will find sin has a much weaker grip on your life.

Although Soulja Boy is ‘Not a Professional’ for workouts, he is most certainly a Professional PLC + PBC gent with his Tupperware® and Cold Brew w/additives.

Syllable Saving is a real thing as Trugger and SoBoy know. Thanks to SB for the actual name for that.

Forgot to mention, but F3 Memphis anniversary workout event is August 17 at Mothership.

Revenge of the Nerds comes to the Morg

(A.K.A. The time I tricked the Morglians into LARPing)
  Rainy, cool, and lacking a QIC. I parked at the wrong lot. Cobains.

F3 WELCOME & DISCLAIMER: Started by Orange Julius, and reinforced by me 4 minutes later. Clearly not a professional.

SSH, Daisy Pickers, Imperial Walkers IC x however many OJ prescribed
Arm Circles IC x 15 Forward, 15 backward

A mosey around the parking lot. Full disclosure, I had planned this for the field on the other side of the park, so this was literally a scouting run. Found my Target — A 50ish meter stretch of parking lot median with a tree at one end. The baton, that looks suspiciously like a Nerf Sword, was placed at the tree and the group was divided at the other end, 3 lamp posts away. Team 1 and (wait for it) Team 2. YHC was on glorious Team 1 with OJ, The Streak, Bruce, and Ratio. Team 2 started with Croissant, Flobee, Sleep Number, Miracle Ear.  Imagine the following, but dark and riddled with puddles and rain and mud:

Nerds love alt text.
God, I’m good at MS Paint…

The Game: Push-the-Cart Dora Relay Race. Game is as follows

  • Each team has their own identical Exercise Die with 12 exercises.. Difficulty ranges from “Water Break” to “20 Burpees”.
  • At “Go!” the First PAX on each team Rolls the Die and takes off running to the sword, on his team’s side. The Remaining PAX perform the Exercise as fast as possible.
  • Whoever gets to the sword first gets possession, rounds the tree and starts heading to the enemy team base on their side.
  • When the Sword bearer encounters an opponent headed their way, they must hand off the sword. The sword changes possession and goes the opposite way along the track to the opponents base. No cutsies at the tree.
  • Back at base, once PAX are All In from their team’s Dice Exercise, PAX #2 rolls and runs, leaving the remaining PAX to perform the roll’s result. Continue on with Subsequent PAX.
  • After you hand off the sword, finish the track and return to your own base and recover until the next roll.
  • Teams continue cycling through runners as fast as the group can perform the exercises. “Water Break” is a freebie, meaning the next PAX can roll and run immediately.
  • If a team manages to run the sword to their enemy’s base, they score. The sword is replaced at the tree and the next round starts.

It took about 5-10 minutes for everyone to get on the same page about the rules, but eventually everyone got their competetive edge on. OJ incorporated the strategy of holding the die just off the ground and waiting in the sprint-ready stance for All In, before simply dropping the Die so we wouldn’t waste time waiting for it to stop rolling/bouncing. It also helps that he runs like a beast.

Sleep Number and a few others had the interesting tactic of throwing the sword away before the handoff to delay the other team. Shenanigans! 30 points from Griffinmorg!

Turn order was not always held, and some runners lapped others. Eventually IIRC, The Streak and Croissant decided they didn’t trust the others rolls and wanted a designated roller representative from each team, before rolling each other’s die to start the penultamate round, amid much trash talk. We essentially had Wet Calvinball with swords, and it was amazing. Too Tall joined in in the middle and evened up the teams (Team 2 was short handed until then). Miracle Ear looked ecstatic everytime he got to play the with sword.

Finally we were getting close to time, and I figured the score was about 2-2, so I placed the sword at the middle lamppost, about half the distance. SUDDEN DEATH OVERTIME. Team 2 got a Water Break and an easy second runner right after the first. Team 1 got…20 Burpees. DOH! Team 2 walked it in easy before I got to my 3rd Burpee. Well played Team 2, ya filthy animals.

Nerds love alt text.
And there was much rejoicing…

A slow, almost swaggerly mosey back to Startex for Mary. 

Flutterkicks IC x 20
LBCs IC x 5 (with the 4-count, it was 20)
Aww Yeahs x 3 each Side
A dumb squat hop pyramid thing I got from Speedy X 10, then X9, then X8 (27 total)

Croissant, Flobee, Sleep Number, Miracle Ear, Too Tall, Orange Julius, The Streak, Ratio, Bruce,  Roomba (QIC)

My church regularly asks men in the congregation to lead a sermon a few times a year. I told the Elders I was up for it, and nothing happened for a long time. I was starting to think they’d forgotten or didn’t think I was mature enough to do it. Then I just got told yesterday that I need to start preparing a sermon with them to be preached in about 1-2 months. I’m now the other kind of anxious now that it’s actually happening. I’ve got two takeaways for the men. One past, one for going forward:
1) If something is righteous to do, be patient and trust in the Lord. Whether or not it comes to fruition, God’s will is happening.
2) If you are struggling/ nervous in doing something worthwhile, ask for help and receive it graciously.

Prayers for my FIL and all unspoken.

I still love the Exercise Die. That was the first time I Q’d in the rain and the first workout sesh totally out in the wetter elements with ne’ery a gazebo or pavillion. What an experience, though! Also, that morning was hectic. I forgot my phone, was running late, despite getting up earlier, went to the wrong parking lot, had to improvise, and do it all in the cold rain, but it’s amazing how little that matters when you don’t sweat the details and stick to the rest of the plan as best as you can. We ended up having a blast and I think we were all sufficiently spent by the end. The post BC weather felt amazing, and apparantly Kansas dwellers don’t know what humidity is. Thanks to OJ for warming them up for me and props to the M for the BB Title.

Tremor’s VQ is this friday at the Annex! Tiger Lily is leaving soon, and something might be going on at Neverland next week. Check Slack.
Also, Dexter still has a pending VQ.

The Barracks




  • 10X P1 MERKINS
  • 10X P1 SQUAT, AIR
  • 5X P1 PULL-UPS

during work P2, P3 OVERHEAD HOLD (60# bag)


  • 20X P1 THROWS
  • 20X P2 THROWS
  • 20X P3 THROWS


  • 10X PULL, HIGH


3 PAX (0 FNG): Hitch (QIC), Soybean, Chioccetti
Seek God first in trial and triumph.
What are you doing when no one is watching?
The Barracks CSAUP is coming…

Field of Very Bad Dreams


Levee.  71 and stormy



SSH x 15 IC
SSH x 15 IC (radio silent 11-20)=FAILED=Penalty Burpees x 10 OYO
SSH x 15 IC (radio silent 11-20)=FAILED AGAIN=Burpees x 10 OYO
SSH x 15 IC (radio silent 11-20)=FAILED AGAIN=Burpees x 10 OYO
SSH x 15 IC (radio silent 11-20)=SUCCESS=No Penalty Burpees were had

Mosey to nearby baseball field


*PAX would perform OYO


  • Start at 3rd Base Line (PAX lined up side by side)
  • 8-ct Body-Builder (BB) x 5
  • Run to middle of field
  • BB x 5
  • Run to Center Field fence
  • BB x 5
  • Run backwards to middle of field
  • BB x 5
  • Run backwards to 3rd Base Line
  • BB x 5
  • Alternating Shoulder Taps (AST) until all in
  • Recover with group run around perimeter of baseball field 1 lap


  • Same as above, except: substitute Burpees x 10 then group recovery run x 2 laps


  • Same as above, except: substitute 10-ct Body Bag Builder (BBB) x 15. PAX were instructed to Run Backwards to 3rd Base Line and skip final BBB x 15 (due to time constraints). No laps.

Mosey back to Shovel Flag


Flutter Kicks (tempo) x 15 IC

Beetus, Dial-Up, Halpert, Moneybags, SlicNut, Blank Stare, FNG (Flyer) and O Positive (YHC)

Walking Humbly

So, chosen by God for this new life of love, dress in the wardrobe God picked out for you: compassion, kindness, humility, quiet strength, discipline.  Be even-tempered, content with second place, quick to forgive an offense.  Forgive as quickly and completely as the Master forgave you.  And regardless of what else you put on, wear love.  It’s your basic, all-purpose garment.  Never be without it.

Colossians 3:12

Today pushed many a PAX to his limits, including YHC.  This work-out never disappoints, always pushes every man, regardless of fitness level.  Great to be back with the Leviathans!!!  Always love getting feedback on how this routine pushes the PAX.  We modified and made the FNG welcome and gave him a chance to lead the PAX on a mosey.  He held tough during a tough work-out.


See: Preblast

Cooper Meets Murph

THE SCENE: A bit more breathable than the humid weather we’ve been having.



  • SSH x20 IC
  • Hillbillies x15 IC
  • Daisy Pickers x15 IC
  • IW x15 IC
  • Warm up lap around the track with butt kickers, high knees, and carioca

This workout was inspired by two routines: Cooper… meet Murph.

  • Run a lap, sprinting the last 100 meters
  • At the end of each lap: 10 pull-ups, 10 BBSUs, 10 squats
  • Repeat with 9 pull-ups, 9 BBSUs, 9 squats
  • Count down to 1
  • Have fun!

I needed one more lap to get to 3-miles. So we grouped up for a First Nation Run, with the two PAX in the back completing 2 burpees then sprinting to the front.


  • 3 miles (mileage varies amongst PAX)
  • 55 pull-ups
  • 55 BBSUs
  • 55 squats
  • some extra burpees for fun

13 PAX (0 FNGs) – MIB, Teacher’s Pet, Crayfish, Slots, Dewey, Sir Mix-A-Lot, Chiocetti, Peekaboo, Bottomless, Goldilocks, Upgrade, Lipton, Easily Amused (QIC)

1 Peter 3:15 – “But in your hearts revere Christ as Lord. Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have. But do this with gentleness and respect.” 

I was thinking about this verse during a few laps this morning. The word hope was standing out to me. Hope is the quality that followers of Jesus demonstrate that catches the attention of those close to us. When things seem hopeless, when darkness seems to be winning out, when evil seems to prevail… Christians have hope because we know that “the light shines in the darkness and the darkness has not overcome it” (John 1:5). We have hope because we know that righteousness and goodness and justice will have the last word.

It’s this hope that catches people’s attention. And Peter encourages us to be prepared to give a gentle and respectful explanation for that hope, to tell the story of Jesus.

One thing I love about Friday track workouts at The Barracks is that it brings together PAX who post at a variety of AOs and don’t often see each other the rest of the week. This morning I got enjoyed meeting and getting to know several PAX, and I hope we get to keep building on that.


Hydration Hell

THE SCENE: brisk 75. Bell Ringer and HomeWrecker beat me there and I was early.


Arm Circles x 20 IC, Reverse AC x 20 IC, Daisy Pickers x 20 IC, Imperial Walkers x 20 IC

Used the hill right off parking lot instead of stadium stairs (questionable sturdiness from neglect, plus didn’t want to tote the Four 44lb water jugs down there).

Water up Everest
Set up PAX in 2 teams, one with 4 PAX, one with 5 PAX at base of hill. Half of each team went to top of hill . 1 PAX from each team carried 2 water jugs (88lbs) to top of hill while remaining PAX did Squats until handoff of jug. Once jug gets to top, the next PAX carries it back down and continue handoffs until each PAX has carried jug up once and down once. Then RINSE and REPEAT with Merkins while waiting.

Bucket Brigade
Line up at base of hill. The 2 teams lined up separately shoulder-to-shoulder to start trek uphill. Lowest PAX passes ‘bucket’ (44lb water jug) up to next PAX in line, then runs up to end of the line to receive object again. Once at top, repeat going back down.

Didn’t inform PAX that this was a race on 1st go round. *SURPRISE!*
Winning team did 5 Burpees, while losing team did 10 Burpees. *Soybean* was all in a tithy when he found out it had been a race (his team was poking along).

Amazing what a little extra work can do to motivate PAX to #dobetter.

2nd race was close, but the Bean Team won. Aww Yeah! YHC was tempted to forget the Burpees after this race, but alas, I am an honorable man. Burpees done!

Leave those vile water jugs and mosey to parking lot near shovel flag for:

1 Big Boy Situp (BBS), Bear Crawl 10 yd, 10 Merkins, Back pedal to start
RINSE and REPEAT adding to BBS and subtracting from Merkins
by one to keep total at 11. Hold plank until All-In
(modified to Al Gore, cuz my arms were spent)

Soybean was a true Q and joined the 2 PAX who were finishing up 11s, or was it just because he didn’t want to hold plank or a tree.

Freddy Mercury x 30 IC, 60 count rest (don’t want anybody keeling over on me), American Hammers x 25 IC, another 60 count (same reason, plus fluffing for time), asked Soybean to lead Gas Pumps x 20 IC.

9 PAX: Soybean (Nantan), Photoshop (QiC), Bell Ringer (AOQ), Cupid, HomeWrecker, Ringless, 3 FNGs:  Dundee, Big Brown, Upstate


Do Hard Things

An interesting map is on display in the British Museum in London. It’s an old mariner’s chart, drawn in 1525, outlining the North American coastline and adjacent waters. The cartographer made intriguing notations on areas of the map that represented regions not yet explored. He wrote, “Here be giants,” “Here be fiery scorpions,” and “Here be dragons.” Fortunately, explorers ignored his warnings—and discovered whole new continents as a result!

The cartographer’s notes did not reflect truth—they reflected fear. In our own lives, it’s not actual giants, scorpions, and dragons that keep us from doing hard things. It’s the fear of them. Once we take that scary first step with God’s help—and keep going forward—we’ll experience the bigger, more fulfilling life God has in mind for us.

Fear is the fence that keeps us stuck in our comfort zones. To be fair, we usually feel fear for a reason: often something is outside that should make us afraid. The problem is when we just sit there.

We wait. And we wait.

Why? We’re waiting to stop feeling afraid before we attempt anything. We’re often afraid to try something new because of painful past experiences. We tried stepping out before, and it blew up in our faces. We poured everything we had into something we cared about, and our efforts fell short. We don’t want to embarrass ourselves again.

The truth, though, is that if we’re waiting until the fear and feelings of inadequacy go away, we’ll never venture outside our comfort zones. Until we take a step in spite of our fears, none of us will ever truly be able to do hard things. If we want to continue to grow and learn for the rest of our lives, we must beat these fears—not by making them go away, but by recognizing that there is something worse than discomfort, worse than the unknown, worse than failure. The worst thing is to never try at all.

God is ready to work through us, even with our limitations. Instead of worrying about future fears, we can, as Corrie ten Boom wrote, “Never be afraid to trust an unknown future to a known God.”

How could your life be different if you chose to do hard things by stepping outside your comfort zone?

Upstate – buying first house after 2 years of marriage. Prayers for his M and him to relax and trust in this process.
HomeWrecker – final class for being licensed to foster and then hopefully adopt.
Cupid – just sent 16yo daughter off on a mission trip to Guatemala
Bell Ringer – pray for growth and effectiveness of Hernando AO

Awed at how God works. We were trying to make it where Soybean didn’t have to come down to Hernando again today, but there were no other PAX from Memphis that could. So he did. And he got to chat with another PAX who will be fostering and possibly adopting at some point. How cool is that?!?

Wish I had video of that *2nd Buckets Brigade* race. It looked comical from where I was in the fire drill line.

2nd Anniversary convergence at Mothership on August 17, 2019.

Champagne Supernova

Mid 70s; still hot and humid.

All welcomed; disclaimer given.

Mosey to the end of the drive and back.
Daisy pickers IC x 10.
Abe Vigodas IC x 10.
Arm circles OYO x 10.
Reverse arm circles OYO x 10.

Run with CMU to field.
Bear crawl across the field, dragging CMU.
Wheelbarrow back across the field, swapping places with partner at the midpoint of the field.  Merkins OYO x 10 at ¼, ½, ¾, and end of field.
Lunge walk and crab walk back across the field, switching from lunge walk to crab walk at the midpoint.
Sprint back across the field with CMU.
Mosey to the stables.
Burp-ups x 20.  Train came through in the middle of this, so 15 train burpees, as well.
Shoulder press with partner resistance for 30 seconds.
Leg lifts with partner resistance for 30 seconds.  Shout out to Rocket Launcher for these last two.
Mosey to the field.
CMU curls x 10.
CMU upright rows (?) x 10.
Sprint to the flag with CMU.

LBCs IC x 50
BBSUs IC x 20

8 PAX (no FNGs): Billy Blanks, O.G., Cheesesteak, Webelo, Pops, Blart, Woody, Meter Maid (QIC).

Stay positive when going through difficult times in life.  Hard things wear down rough edges.

No merlot today, but several gloom horns.
Woody fell from the pull-up bar while doing burp-ups.  Hopefully the only thing he hurt is his pride.
Billy Blanks will wear short sleeves to kickboxing and a singlet to F45, but only long sleeves to F3.
Prayers for several babies on the way.
Prayers for those who may be affected by possible flooding in New Orleans.

If you would like to help a family affected by last month’s flooding in Germantown hang sheetrock this weekend (Pops’s neighbor), let Cheesesteak know.

Half a mile from the runway and coming in hot (and humid) at the Cockpit

THE SCENE: Not as hot as it could be…but definitely wet in the air.  



  1. 25 SSH IC
  2. 15 Daisy Pickers IC – SLOW as they are intended to be.  


  1. Squat 1/2 Mile – 50 squats each 1/4 mile
  2. Merkin 1/2 Mile – 40 Merkins each 1/4 mile
  3. Dip 1/2 Mile – 30 dips each 1/4 mile
  4. Lunge 1/2 Mile – 20 lunges (2=1) each 1/4 mile
  5. Burpee 1/2 Mile –  10 burpees each 1/4 mile


  1. 26 Flutter Kicks
  2. 26 LBCs
  3. ABCs
  4. Hold plank until time (40ish seconds)


3 PAX – NO FNGs – Bailout, Soulja Boy, Orange Julius


Adapted from Jon Gordon’s book Soup.

1. People follow the leader first and the leader’s vision second – It doesn’t matter if the leader shares a powerful vision, if the leader is not someone who people will follow the vision will never be realized. As a leader, who you are makes a difference. The most important message you can share is yourself.

2. Trust is the force that connects people to the leader and his/her vision – Without trust there is a huge gap between the leader and the vision.

3. Leadership is not just about what you do but what you can inspire, encourage and empower others to do.

4. A leader brings out the best within others by sharing the best within themselves.

5. Just because you’re driving the bus doesn’t mean you have the right to run people over –  The more power you are granted the more it is your responsibility to serve, develop and empower others. When you help them grow they’ll help you grow.

6. “Rules without Relationship Leads to Rebellion” –  As a leader you can have all the rules you want but if you don’t invest in your people and develop a relationship with them they will rebel. This applies amazingly to children as well. It’s all about relationships.

7. Lead with optimism, enthusiasm and positive energy, guard against pessimism and weed out negativity.

8. Great Leaders know they don’t have all the answers – Rather they build a team of people who either know the answers or will find them.

9. Leaders inspire and teach their people to focus on solutions, not complaints. (The No Complaining Rule)

10. Great leaders know that success is a process not a destination –  As a leader focus on your people and process, not the outcome.


I miss 50 degree days and I hate running…and burpees.  However, the pain was made right by Soulja Boy’s PLC.  Oatmeal with Gellato was legit!  

Soulja Boy is Mothership Q!  Prayed for Halpert and his M.