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Preblast for the Week of 8/13/18

Highlights for the week: Three VQs (Transplant, Carport, Flatland), Iron PAX, week two of Ruins launch, AOQ training Monday night, and one amazing anniversary workout.

F3 Memphis Anniversary:
We’re turning one! A year ago, 42 HIM launched a movement in Memphis. This Saturday, we’ll celebrate our first year of existence with an old-fashioned snot woggler led by Gus. After the workout, we’ll have cold-brewed coffee and a potluck breakfast. Families are welcome! We want to see a huge group out, so start EH-ing!

Iron PAX Challenge:
We’re joining other F3 regions across the nation in a little friendly competition: who is the fittest PAX of them all. There will be weekly, timed challenges, and each PAX who participates will report his own results. Check Slack for more details. Cheesesteak is our Iron PAX Q.

New Region Plants:
We have the privilege of helping two new regions get off the ground. The mission of F3 is to plant, serve, and grow men’s workout groups for the invigoration of male community leadership. We’ve been doing awesome planting new AOs in the Memphis area, and now it’s time to start branching out. In August, we’ll be helping launch F3 in Mobile, AL. Martin, TN launch has been pushed to October. Join the #plant channels in Slack to get in on the action.

F3 Mobile: Launching 8/18
Bottomless will Q 8/25 – Joining him are O Positive and Four Eyes.

F3 Martin: Launching in October
Memphis will Q dates are TBD. Free lodging will be available.

We’re also leading a Black Ops workout in Little Rock in the hopes of launching there soon – 8/25, Q’d by Bruce and Soybean

GrowRuck 12, September 21-23:
Read the updated, official event preblast here. This includes the full weekend schedule.

Registration is open! Go pay your deposit!  We are potentially being capped at 70 PAX unless registration jumps quickly in the next couple of weeks. Go ahead and HC. This is one time when FOMO is real and justified. You don’t want to be that guy the week after GrowRuck hearing all of our stories and lessons learned.

All 3 F’s will be out in full force. We sent nine HIM to Chattanooga last year for GrowRuck 05, and we all came home with stronger bonds as brothers, lots of personal lessons, and a greater appreciation of F3’s mission/vision and the IMPACT we can have on Sad Clown Syndrome in our community.

Weekly QSource:
If you’re looking for material for your COT, check out this week’s QSource on Candor and follow @F3QSource on twitter.

Here’s the schedule. SYITG

Monday 
– Bootcamp Workout, The Cockpit (Aycock Park, Millington), 5:30-6:15 am – Short Timer on Q
– Bootcamp Workout, The Morg (WJ Freeman Park), 5:30-6:15 am – Hitch on Q
– Bootcamp Workout, The Levee (Houston Levee Skate Park), 5:30-6:15 am – Moneybags on Q
 – Bootcamp Workout, The Old Forest (Overton Park), 5:30-6:15 am – Gus on Q
– Bootcamp Workout, The Bermuda Triangle (McWherter Senior Center), 5:30-6:15 am – Transplant on Q (VQ)
– AOQ Training – Required for AOQs, open to all PAX. If you’re interested in stepping into that role one day, come and find out what it’s all about. Brookhaven Pub at 8:30 PM

Tuesday 
– Bootcamp Workout, Neverland (Playground of Dreams, Arlington), 5:30-6:15 am – Flobee on Q
– Bootcamp Workout, The Bermuda Triangle (McWherter Senior Center), 5:30-6:15 am – Lipton on Q
– Bootcamp Workout, The Annex (Bert Ferguson Park), 5:30-6:15 am – Slots on Q
– Bootcamp Workout, The Sandlot (Tobey Park), 5:30-6:15 am – Costello on Q
– Bootcamp Workout, The Lair (Peterson Lake Nature Center), 5:30-6:15 am – C-Lo on Q (Iron PAX)

Wednesday
– Bootcamp Workout, The Levee (Houston Levee Skate Park), 5:30-6:15 am – Slicnut on Q
– Bootcamp Workout, The Old Forest (Overton Park), 5:30-6:15 am – Four Eyes on Q
– Ruck Workout, The Barracks (Parking lot at Zach H Curlin & DeSoto), 5:15-6:15 am – Blart on Q
– Bootcamp Workout, The Bermuda Triangle (McWherter Senior Center), 5:30-6:15 am – Dr Scholls on Q
– Bootcamp Workout, The Morg (WJ Freeman Park), 5:30-6:15 am – Carport on Q (VQ)

Thursday
– Bootcamp Workout, The Ruins (Spaghetti Warehouse), 5:30-6:15 am – Shoestring on Q
– Bootcamp Workout, The Cockpit (Aycock Park, Millington), 5:30-6:15 am – Choker on Q
– Bootcamp Workout, The Bermuda Triangle (McWherter Senior Center), 5:30-6:15 am – Flatland on Q (VQ)
– Bootcamp Workout, The Lair (Peterson Lake Nature Center), 5:30-6:15 am –Bombay on Q
– Bootcamp Workout, The Annex (Bert Ferguson Park), 5:30-6:15 am – Speedy on Q (Iron PAX)

Friday
– Bootcamp Workout, Neverland, Arlington (Playground of Dreams), 5:30-6:15 am – Rabbit on Q
– Ruck Workout, The Levee (Houston Levee Skate Park), 5:30-6:15 am – Snowman on Q
– Running Workout, The Barracks (Parking lot at Zach H Curlin & DeSoto), 5:30-6:15 am – Handsy on Q
– Ruck Workout, The Morg (WJ Freeman Park), 5:15-6:15 am – Phat Pat on Q

Saturday
– Ruck Workout, The Mothership (Shelby Farms – FedEx Event Center Lot), 5:30-6:30 am – Heavyweight on Q
– **ONE YEAR ANNIVERSARY** Bootcamp Workout, The Mothership (Shelby Farms – FedEx Event Center Lot), 7:00-8:00 am – Gus on Q – Followed by iced coffeeteria and a BYOBreakfast celebration – invite your families!

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SprintFest and AMRAP at the Berm

THE SCENE: 77 and pretty stinkin dark and dry.  82% Humidity.

F3 WELCOME & DISCLAIMER: Done and Done….Twice actually.

WARM-O-RAMA:

  • Side Straddle Hop x 20 in cadence.
  • Imperial Walkers x 20 in cadence.
  • Daisy Pickers x 18ish in cadence as QIC was a little off his game early.
  • Arm Circles x 10 Forward, Arm Circles x 10 Reverse.
  • Stretch what ails you. As a new FNG approached PAX, QIC went over the disclaimer again.

THA-THANG:

  • SprintFest
    • In an attempt to increase our natural HGH (in hopes of hitting like Barry Bonds one day), we did a short Mosey to the field where PAX lined up to perform 70 yard wind sprints x 8.
    • Our first sprint was at 50% effort, second at 60%, third at 70%, fourth at 80%, the rest were performed at maximum effort.  All PAX were spent at this point, but no Merlot was splashed in plain sight.
  • AMRAP
    • PAX then did a jello-legged Mosey to the Parking Lot where we performed one minute of each exercise AMRAP followed by a Mosey around the building.  The QIC decided it only made sense to begin by punishing our smoked legs with the following:
      • Prisoner Squats x 1 minute, then Mosey.
      • Alternating Lunges x 1 minute, then Mosey.
      • Friggin’ Catalina Wine Mixers x 1 minute, then Mosey.
      • Carolina Dry Docks x 1 minute, then Mosey.
      • Shoulder Taps x 1 minute, then Mosey.
      • Merkins x 1 minute, then QIC decided to call an audible and follow up with American Hammers x 29 seconds.  American Hammers were interrupted by divine intervention as a rogue gust of wind blew down our Shovel Flag.  At this point, both Rabbit and Lil Nicky kindly reminded us to perform penalty burpees.  These were not served with a side of ice cream, and burned terribly.  American Hammers were then resumed by PAX until final 31 seconds were completed.

MARY:

  • Freddie Mercury’s x 1 minute.
  • ABC’s in cadence.
  • Partner Leg Throw-downs x 20.

15 PAX posted (1 FNG – Flat Tire) – Geppetto, Reznor, Veggie Tales, Ups, Rapunzel, Tomb Raider, Beaker, Boucher, Rabbit, Speaker, Sno-Cone, Popeye, Lil’ Nicky, Flat Tire, Dr. Scholls

CIRCLE OF TRUST/BOM:
We called out the “fruits of the spirit:” love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control.  All of us should examine our weaknesses in these areas and be more aware and more prayerful for strength in our shortcomings.  Rely on God, rely on each other, don’t be short-sighted in our decisions, stretch better before sprints.

MOLESKIN:
Today the PAX was a great group – new guys, veterans, and everything in between.  QIC was excited to work out with a few guys he doesn’t see as often.  The Berm is improving in our mumblechatter, which always makes for a good time. Rogue winds can happen anytime at the Bermuda Triangle, so plant your shovel flag somewhere near the Earth’s mantle.

ANNOUNCEMENTS:
GrowRuck, Prayers for brothers in the struggle…

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King of the Bluff July 2018 – Levee CMU fun

THE SCENE:  It was a nice day for KOTB

F3 WELCOME & DISCLAIMER

We did that including extra disclaimer about the use of CMUs

WARM-O-RAMA:

  • Mosey around the parking lot with CMUs
  • SSH IC x 15
  • Seal Jacks IC x 15
  • IW in a circle clockwise IC x 15
  • Hillbillies in a circle counter clockwise IC x 15
  • Good mornings IC x 15
  • SSH x 10 10 IC + 5 silent count, penalty for not ending together (we ended together)

Mosey to skate park (bring your CMU)

THA-THANG:

  • ROUND 1
  • Partner up
  • P1:  run up the hill and do 1 burpee
  • P2: starts on the following sequence all with CMUs
  • 50 Clean and Press
  • 100 Squats
  • 150 BBSU
  • 200 Curls

 

ROUND 2

  • No CMUs
  • P1: Run up the hill and back
  • P2:  starts on the following sequence
  • 50 box jumps
  • 75 Dips
  • 100 Mountain Climbers
  • 150 Overhead Presses

ROUND 3

  • I kind of forgot what we did here but it was something like
  • Get in 2 lines
  • Run to the end where the grass is, do 5 merkins and bear crawl back
  • Hold plank until all in

Then we ran back to the parking lot for some Mary

MARY:

  • Pickle Pounders IC x 15
  • Baby Makers IC x 15
  • American Hammers IC x 15 with CMU
  • Flutter Kicks IC x 15 CMU up
  • Freddie Mercurys IC x 15 CMU up
  • Hello Dollys IC x 15 CMU Up
  • Rosalitas IC x 15 CMU Up

.

COUNT-OFF & NAME-O-RAMA
19 PAX, 5 FNGs (Sparky, Gonzo, Atticus, Trifecta, Optimus)

CIRCLE OF TRUST/BOM:

Transparency

Recognize transparency is not a weakness but strength. YOU must become transparent with yourself, feelings, fears, and dreams

Continue with your spouse, children, and family as God gives you words to encourage, direct, and cast vision for your family

Proverbs 27:17

Iron sharpeneth iron; so a man sharpeneth the countenance of his friend.

Find a man you can be transparent with – at F3 or in your local church, at work.    We all get better together!!

MOLESKIN:
CMU work is hard work and the PAX came out and worked hard and endured a tough workout for KOTB – well done PAX
ANNOUNCEMENTS:
GrowRuck is happening in Memphis September 21-23

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BERM BLAST 8 14 2018

THE SCENE: Muggy and dark
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Arm Circles x10, repeat backwards
  • SSH x30
  • Smurf Jacks x10
  • Mosey around building

THA-THANG:

  • Bearcrawl to tree, 5 Bobby Hurleys, Bearcrawl back (Rinse and Repeat w/lunges)
  • Partnered up. Split up 100 Burpees, 100 Merkins, 150 LBCs, and 200 squats, while partner ran to building and back.
  • 7 crunches with coupons, descending order. Repeat.
  • 7 skull crushers with coupons, descending order. Repeat. Rinse and Repeat

MARY:

Mountain Climbers (3 mins)

Box Cuttters, Reverse Box Cutters,

COUNT-OFF & NAME-O-RAMA
13 PAX (1 FNG–Beaker) Resnor; Flatland; Beauty Shop, Gepetto; Snookie; Rapunzel; Popeye; TombRaider; Bouchet; Snow Cone; Yard Sale;
CIRCLE OF TRUST/BOM:
Matthew 25: Parable of the Talents.

ANNOUNCEMENTS:
1-Year Anniversary at Shelby Farms this SATURDAY. Potluck to follow.

 

Q: Lipton

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Abdominal Bombs

THE SCENE: 70 degrees and dark
F3 WELCOME & DISCLAIMER : Done
WARM-O-RAMA:
20 x ssh  15 x daisy pickers 20 x small arm circles, and a light mosey with a big push up the hill
THA-THANG:
Abdominal Bombs = 50 x big boy sit ups + 100 x outlaws+ 150 x mountain climbers + 200 bicycle crunches + 250 starfish crunches

MARY:
mosey to pavillion the 10 x jerkins 10 x derkins 1 min of dips mosey back to stardex
COUNT-OFF & NAME-O-RAMA
6 pax, 1 fng-  flobee,hook,short timer, ufo, gilligan, zima,( 1 fng redskin)
CIRCLE OF TRUST/BOM:
Galatians 5:25 If we live by the spirit, let us also walk by the spirit
MOLESKIN:
we are all put in situations where we have to make split second decisions. That decission can define you and some will stick with you the rest of your life.  Sometimes there are things in life that come up and can get u all fired up. Road rage etc.. Our actions speak louder than words. We all have to make those decisions one day and the best decision you can make is the Godly decision
ANNOUNCEMENTS:
Crave coffeteria best Nitro coffee on the planet

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Global Warming is Real and it Burns!

THE SCENE:  A quiet mist hung on the Berm as the gloom welcomed the coming burn.

F3 WELCOME & DISCLAIMER – Done

WARM-O-RAMA:
Mosey around parking lot, Side Straddle Hop 4 count 20 IC, Tappy Taps 15 IC, Arm Circles 15 forward and back OYO, Sprinkler 20 IC

THA-THANG:

  • Global Warming: Al Gore position and shuffle to the right till Q calls out exercise, then back to Al Gore shuffling to the left till next exercise.  Wash and repeat. Exercises:  Merkins 10 OYO,  Burpees 10 OYO, LBC 20 OYO, Merkin Jacks 10 OYO, Shoulder Taps 10 IC, American Hammer 4 count 20 IC, Bobby Hurley 20 OYO
  • Mosey to the bars for 7s – Pull ups and Dips
  • Mosey to the field for wheelbarrows Partner 1 from base line to the cone, Partner 2 back to base line x2
  • Mosey back to the lot for La La Leggy x10 before Mary

MARY:
Hello Dolly x 10 IC, Monkey Crunches x 20 OYO, Isometric Glute Bridge 30 count, Reverse Crunch x 20 OYO, just enough time for one Dealer’s Choice and Tomb Raider graciously, and enthusiastically selected ABCs IC.
COUNT-OFF & NAME-O-RAMA
15 PAX – Transplant (VQ), Popeye, Houdini, Snooki, Laettner, Searcy, Speaker, Tomb Raider, Ups, Veggie Tales, Dr Scholls, Sno Cone (FNG), Boucher (FNG), Reznor (FNG), Rapunzel (FNG)
CIRCLE OF TRUST/BOM:
Every encounter we have every day is an opportunity to model grace, kindness, joy, basically to “let your light shine before others” Matt 5:16.
MOLESKIN:

Counting in cadence is tough while sucking wind, but this is all about stretching ourselves and stepping up to the challenge.  Excited to have completed my VQ!

ANNOUNCEMENTS:

Anniversary workout and potluck this Saturday, 7am at Shelby Farms

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Merkin Mile and Elevens

THE SCENE: A very sticky 72°

F3 WELCOME & DISCLAIMER

Did it.

WARM-O-RAMA:
-Side Straddle Hop x20IC

-Daisy Pickers x10IC

-Imperial Walker x10IC

THA-THANG:
Merkin Mile – .25 mile + 25 merkins x4

Elevens on the Tennis Courts – BBSU on one end and Monkey Humpers on the other

Dips, Squats, and Incline Merkins on the bridge- decreasing sets of 15, 12, 9, 6, 3

Because we still had a couple of minutes before Mary:  Mosey the long route back to the parking lot with 3 sprints added in between light pole to light pole.

MARY:
Captain Thor  x10/40

Flutter Kicks x20IC

Dolly x10IC

Hand-Release Merkin x10IC

COUNT-OFF & NAME-O-RAMA
3 PAX – Wall Builder, Tree Hugger, Short Timer

CIRCLE OF TRUST/BOM:

Short and Sweet.

Giving Thanks

1 Thessalonians 5:16-18 – Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you.

We should always be giving thanks to God. In good times and bad.  When we give thanks there are three things that happen:

1.  It shrinks our thoughts of ourselves

2. It grows our love for God

3. It grows our love for others.

MOLESKIN:
This was a repeat of the very first workout at the Cockpit.  Two months ago I posted for the first time and this workout kicked my butt.  I was extremely sore for the next several days.  Matter of fact, for my first three weeks of F3, I was in a constant state of soreness.  But now I’m getting better and that is what it is all about.

ANNOUNCEMENTS:

Saturday
– Ruck Workout, The Mothership (Shelby Farms – FedEx Event Center Lot), 5:30-6:30 am – Heavyweight on Q
– **ONE YEAR ANNIVERSARY** Bootcamp Workout, The Mothership (Shelby Farms – FedEx Event Center Lot), 7:00-8:00 am – Gus on Q – Followed by iced coffeeteria and a BYOBreakfast celebration – invite your families!

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Last Minute Burpee Fest

THE SCENE:

Thick, humid 75 degrees.

F3 WELCOME & DISCLAIMER

Did it, including sharing the mission of F3.


WARM-O-RAMA:

  • SSH (IC) – 20
  • Hillbillies (IC) – 15
  • LBAC (IC) – 12
  • Daisy Pickers (IC) – 12
  • Mosey lap around the parking lot

THA-THANG:

Burpee fest
 
For each round, do the following in succession:
  • 1 burpee, 5 Merkins
  • 2 burpees, 5 Merkins
  • 3 burpees, 5 Merkins
  • 4 burpees, 5 Merkins
  • 5 burpees, 5 Merkins
Arm raises or hold squat until all in. Then proceed to next round of burpee + merkin variation…
 
  • Round 1: burpees + Merkins
  • Round 2: one leg burpees (right leg) + right hand curb Merkins
  • Round 3: one leg burpees (left leg) + left hand curb Merkins
  • Round 4: burpos + derkins (using concrete picnic table benches)
  • Round 5: burpee box jumps + incline Merkins (using concrete picnic table benches)

Once we finished all 5 rounds, we did the following:

Merkin zipper + bear crawl

All PAX get down in high plank position in two lines facing each other and offset. So – basically looks like two lines of PAX in high plank almost shoulder to shoulder but every other PAX is facing the opposite direction. Make sense? The person at the end of the line does one Merkin, then high fives the person across from him then returns to high plank. That person then does one Merkin and high fives the person across from them and returns to high plank. This repeats all the way down the line and then comes back to the beginning.

After we got all the way though that, the two lines did crawl bear to the end of the parking lot island (~12-15 yards?), then bear crawled back to startex.

We repeated this twice.

We had a little more time after this so we did shoulder blasters (almost non-stop, IC 10 count for each of the following):
  • overhead arm clap
  • overhead press
  • point to shoulders
  • point to tramp stamp
  • out front arm raises
  • out to the side arm raises
  • overhead arm clap

MARY:

  • Iron Cross Dalai Lama (IC) – 19
  • LBC’s (IC) – 20
  • Freddy Mercury (IC) – 20
  • American Hammer (IC) – 15
  • Hello Dolly (Raising to a Rosalita and back down half way through) – (IC) – 20

COUNT-OFF & NAME-O-RAMA

Handsy (QIC), Pirtle, Mirage, ISS, Shoestring, Doc Hollywood, Crayfish, Lil Nicky, MIB, Sir Mix-A-Lot, Bookworm, Pastor Dodge, Sergeant Minor, Blart, 1 Eyed Willie, Teacher’s Pet, Bottomless, Goldilocks, Book It, Lunchbox (FNG), Jailbait (FNG)

CIRCLE OF TRUST/BOM:

When you feel like you are being mistreated, don’t assume the worst of the other person. Ask them how they are feeling or what they have going on. Many times they may not be having a problem with you, but are wrestling through their own junk. So – instead of pointing out how they have hurt you or wronged you, etc. ask them how they are doing.

MOLESKIN:

Old Forest had a strong showing this morning!

ANNOUNCEMENTS:

Lots of things going on – AOQ training TONIGHT (8/13), F3 Memphis Anniversary workout and celebration Saturday, lots of VQ’s this week, Growruck 12 coming up. All can be found in this week’s PREBLAST.

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Ramp Sprints

THE SCENE: A slight and pleasant breeze in the gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop IC 20x

Windmill IC 20x

Hill Billy IC 20x

High Knees IC 15x

Cherry Pickers IC 15x

THA-THANG:
Lil mosey to a grassy spot by on Union Ave on-ramp.

  • Burpees 30x
  • American Hammer IC 30x
  • Mountain Climber 30x
  • Nolan Ryan IC 20x

Mosey to the on ramp for a sprint up and walk-down (2x).  This brief description does not give this task justice.

Mosey around the block and back over to the bleachers. Alternate between pull-ups underneath the bleachers(10x), and freddy mercury (20x); 3 sets.

Mosey back for mary.

MARY:
Flutter Kick IC 30x

Heel Touch IC 20x

LBC IC 31x

Big Boy Sit-ups IC 20x
COUNT-OFF & NAME-O-RAMA
7 PAX, Sir-mix-a-lot, Four Eyes, Father Abraham, Hitch, Bookworm, Crayfish, and Mothballs on Q
CIRCLE OF TRUST/BOM:

“Confess your sins to each other and pray for each other so that you may be healed. The earnest prayer of a righteous person has great power and produces wonderful results.” James 5:16

If you don’t already have someone, get with someone you can be scary close with! We need someone to confess sins to, because there may be things hidden deep inside that you haven’t exposed yet. As we continue to grow and be better, we need to recognize we are still not perfect. There is healing and growth in confession.

MOLESKIN:
Father Abe, Sir-mix-a-lot, asked for prayer for their families.
ANNOUNCEMENTS:
GrowRuck!

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The Riverboat Gambler

THE SCENE:  It was 74 and clear and a great Monday at The Levee
F3 WELCOME & DISCLAIMER

Welcome to F3

I am not a professional and you did not pay to be here

Know you limits, modify as needed

WARM-O-RAMA:

  • Side Straddle Hops X20
  • Arm Circles X20
  • Daisy Pickers X15
  • Mosey to Football Field
    THA-THANG:

10 PAX pushed hard today through Dealers Choice (Deck of Cards)

  • Reps equal face card value, no reps less than x5, Jacks =10, Queens = 11, Kings = 12 and Aces = 15
  • After 4 sets, Run 100 yds down and 100 yds back
  • Spades = Burpees
  • Diamonds = Squats and Lunges
  • Hearts = Merkins and Dive Bombers
  • Clubs = Big Boy Sit-ups and LBC’s

Return mosey to the flag
COUNT-OFF & NAME-O-RAMA
10 PAX with no FNG’s
CIRCLE OF TRUST/BOM:
Moneybags shared from John 15:5-6.  We talked about what it meant to “bear fruit” and staying intimately connected to God through making quiet time with prayer and scripture a priority.  Only then can we understand what God has planned for us and live out our potential and begin bearing fruit.  Becoming disconnected from God is an easy trap with busy lives which makes us unavailable and not useful for His purpose.  We need to encourage each other to abide in Christ which starts with meaningful time in prayer and studying His Word.

MOLESKIN:
I appreciate everyone joining me this am.  The work was tough, but everyone was encouraging each other.  Cheesesteak really helped to keep the pace fast for great cardio work.  I’m not sure about the other guys, but I will feel this one tomorrow.  I believe we got 35 sets in with four 200- yd runs.  Hard to keep track when your body is starved for oxygen.

 

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Proper Squat Form

THE SCENE: an imperfect 75° with an inconsistent breeze and an off-key cacophony of cicadas

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-5 burpees because it was warm
20 SSH
-5 burpees because the counting sucked
15 Imperial Walkers
-5 burpees because nobody’s elbows actually touched their knees
20 Daisy Pickers
-5 Burpees because somebody wasn’t standing all the way up

THA-THANG:
Nobody does squats the right way except Gus and Nature Boy so we go’n work on it
15 toilet seat squats on yer CMU
-10 Baby Makers
20 CMU thrusters
-10 Supermans (lay on yer gut, bring elbows and knees off the ground, and your hands a feet y’lazy bums)
10 pistol squats (5 each leg)

Mosey – 5 burpees to let the 6 catch up: TCLAPS Choker for being a decent AOQ – excused from burpees
Mosey some more

10 Minute Drill (a la Gepetto)
Every minute for 10 minutes
-10 BBS
-5 Merkins
-10 Squats with perfect form

(time to climb into your head and embrace the suck, tunes assisting)
Q was sneaky and used the SUCK to trick EVERYONE, even himself

1 EXTRA ROUND!
-10BBS
-10 Merkins
-10 Squats

Mosey – 5 burpees because when the Q was young, they did this in the SNOW!
Mosey some more

It wouldn’t be a Hitch-Q without some sprints!
Sprint 30 yds – 10 Merkins (The Q did Chauffeur’s Merkins because he beat the Q sprinting, that young man has some potential)
Sprint 30 yds – 10 Merkins
Sprint 30 yds – 10 Merkins
Sprint 30 yds – 10 SQUATS!

MARY:
6 inches until the Q was done
30 Hello Dolly’s because everyone seemed to think the Q would stop at 20
20 WWI Sit-ups because they were real men, and they did what they did without Brooks running shoes and fancy socks
30 Seconds Plank Q allowed each PAX chose high or low plank individually ::menacing chuckle::
30 MORE SECONDS OF PLANK this time PAX had to switch to the other plank ::bwahahaha::
10 Aw Yeahs courtesy of Choker, because a true Q always pays his respects to another mans AO

COUNT-OFF & NAME-O-RAMA
10 PAX (0 FNGs were brave enough to taste what Old Man Hitch cooked up)
Woodpecker, Choker, Carport, Casio, Commie, Flobee, Orange Julius, Gilligan, The Chauffeur

CIRCLE OF TRUST/BOM:
The Q made note of the importance of brotherhood. We married men have plenty of opportunities for to commune with our families but at times we can forget that community among men doing hard things is different. While fixing the sink, helping with homework, and leading your family is a calling, we miss out on the encouragement of our Brothers and at times, and sometimes more importantly, their admonishing.
When life sucks Brothers remind us that we are not alone. They laugh and cry with us. Pray for and with us. But the best part is, when the devil closes in and convinces us that “life is hard, you can take a break,” Brothers get in your face and tell you to get up, the harvest is plenty but the workers are few.
Life is hard, let’s do it together.

MOLESKIN:
The Chauffeur is fast, but the Q is still faster. The Morg was nice, but I wonder if any Morglians would hang with the Inner Loopers. Hmmm. Also man, I wonder what Phat Pat was doing while we were doing pistol squats…

Good work boys. Thanks for letting me play my music.

ANNOUNCEMENTS:
GrowRuck12 needs more mans.