January 7, 2021

Honor your commitments

THE SCENE: Lots of pre-runners (6), 3 of which had their first ShieldLock meeting today! I loved seeing that and hope that their group has as big of an impact on their lives as mine has for me.

F3 WELCOME & DISCLAIMER: Done quickly. I’m pretty sure these 18 men didn’t come out to chit chat.


  • [10x Hand Release Merkin IC + 15x SSH IC] x 3
  • 1:30 High Knees + 5 up/downs


  • Mosey to Horse Arena Steps
  • Evolution #1: 4 rounds
    • 10x Inverted Rows on pipe railing
    • 10x Carolina Dry Docks on a ledge for deeper range of motion
    • 20x Squat Box Jump
  • Side Shuffle ~200yds to stables, alternating sides every so often 
  • Evolution #2: PT Pyramid
    • 1 Chin up, 2 Push up, 3 Sit up to 7/14/21 and back down to 1/2/3
    • ~50 chin ups, 100 push ups, 150 sit ups
    • 2 Balls-to-the-Wall max sets with Wall-Sit
  • Mosey to Startex
  • Evolution #3: ~4:00 AMRAP
    • 10x Bonnie Blair
    • 20x American Hammer (1:1)


  • 10x Peter Parkers IC
  • 10x  V-Ups IC
  • 10x Side Plank Leg Raise IC (both sides)
  • 1:00 Max Pushups

19: Big Top, Cantore, Carver, Cheesesteak, Finkle, Floater, Gus, Harvard, Hobby Lobby, Hobo, Landline, Moneyball, Rocket Launcher, Ryan Howard, Senor Curry, Sparky, Wheezer, Woody, Yoga Matt

Honor your commitments and your word. If you say you are going to do something, do it. We want to be leaders who others can trust and follow and a surefire way to lose trust is to not fulfill your commitments.

Woody called me out for not doing proper form on the squat box jumps. I deserved and needed that reminder.

The Bauer is coming up MLK weekend!

Workout Date: