Sprint and Splash in the Tower of Terror

THE SCENE: Still warm and muggy, but hints of fall in the breeze…
F3 WELCOME & DISCLAIMER

Did it, including sharing the mission of F3


WARM-O-RAMA:

2 laps around the track followed by about 5 minutes of stretching.

THA-THANG:

***Not sure what the taper and stretch crew did after this…Bottomless knows.

Mosey over the the Tower of Terror (parking garage)

  • Perform 15 SSH (IC) to get our heart rate back up a bit.
  • Sprint up TWO full lengths of the garage (all the way up first ramp, turn the corner and keep going until you reach the top of the second ramp. It’s probably 400 meters uphill. 60 seconds of recovery.
  • Repeat up the next two full ramps to the top. 60 second recovery
  • Sprint all the way back down to startex. 90 second recovery.
  • Sprint all the way up ONE full length of the garage. 30 second recovery. Repeat 3 more times until at the top of the garage.
  • Sprint all the way back down to startex. 90 second recovery.
  • Sprint HALF way up the first full ramp. 30 second recovery while walking to the end of the ramp.
  • Sprint HALF way up the second ramp. 30 second recovery.
  • From that point, spring all the way back down to startex.
  • In total, we covered almost 2.5 miles, most of that sprinting.

From there we moseyed back to the pad at the track for some Mary.

MARY:

  • Peter Parkers (IC) – 15 (started slow, got faster)
  • Crunch jacks (IC) – 15
  • Freddie Mercury (IC) – 15

COUNT-OFF & NAME-O-RAMA

Four Eyes, Beauty Shop, MIB, ISS, Doc Hollywood, Pirtle, Crayfish, Yard Sale, Blart, Snookie, Park Bench, Tomb Raider, Bottomless, Soybean, Sir Mix-a-lot, Cockapoo (FNG), Handsy (QIC)

CIRCLE OF TRUST/BOM:

Difference between toxic shame and healthy shame – toxic shame finds it’s identity in mistakes and shortcomings. Healthy shame acknowledges imperfection but doesn’t put it’s value or identity there. Keeps pressing on to love, serve, work hard, knowing that you are making a difference even if you make mistakes along the way.

MOLESKIN:

Sprinting up the garage is ROUGH. but good.

ANNOUNCEMENTS:
See Pre-blast for info about all the GROWRUCK12 events this weekend! Lots of ways to participate!

Taper Ruck at The Barracks

THE SCENE: 74* and pleasant

F3 WELCOME & DISCLAIMER: Done

THA-THANG: 3.2 mile ruck (2 laps around campus). One (1) 60 lb sandbag and one (1) American shovel flag were passed around.

MARY: Plank to pike position to plank to “cobra pose”

COUNT-OFF & NAME-O-RAMA: 6 PAX, no FNGs

CIRCLE OF TRUST/BOM: During a GORUCK event, in the middle of the night, there will come a point where you will be sore, beyond tired, agitated, and ready to quit. It will be very easy to focus on those uncomfortable feelings and thoughts and then slowly fade to the back of the pack and stop helping the team. This is called “going gray.” Don’t do that! To fight against the gray man, look to the man on your left or right, think about what you can do to help him, and then do it. If your focus is on your brother, rather than yourself, you’ll be fine. And if you’re fine, we’ll all be fine. This also applies to work and family life, where sometimes we go internal and forget that we’re here to serve others, not ourselves.

MOLESKIN: Special thanks to Hitch for supplying the tunes, Teacher’s Pet for supplying the sandbag, Bookworm for supplying the American shovel flag, Shoestring for supplying some Puerto Rican attitude, and Pirtle for supplying plenty of dry sarcasm.

ANNOUNCEMENTS: GrowRuck is coming. Gird thy loins!

Modified IPC

THE SCENE: muggy, dark, not too hot.
F3 WELCOME & DISCLAIMER

Did it, including sharing the mission of F3.


WARM-O-RAMA:

  • SSH (IC) – 40
  • Daisy Pickers (IC) – 15
  • LBAC (IC) – 20

THA-THANG:

This was a modified version of the 4th week of the Iron Pax Challenge. When I attempted to finish this workout a few weeks ago, I thought it was one of the hardest workouts I’ve ever done and not something that would be good for a standard F3 bootcamp. However, it was a solid workout that, with some adjustments, could be a great bootcamp workout. So, that’s what I attempted. Instead of total reps, we just timed each interval so we could all stay together. Also, we didn’t have enough CMU’s so I modified the CMU thruster to bear crawl + groiners.

We did each of the following exercises for 5 minutes straight with 45 seconds recovery in between each:

  • Run
  • Pull-ups (Australian pull-ups for modification) – AMRAP until time is up.
  • Lunge walk 25 yards, perform 25 air squats. Rinse and repeat until time is up.
  • Run 25 yards, perform 25 merkins. Rinse and repeat until time is up.
  • Bear crawl 25 yards, perform 25 groiners. Rinse and repeat until time is up.
  • Pull-ups again (Australian pull-ups for modification) – AMRAP until time is up.

We were going to do one more 5 minute run, but the parking lot was full of trash likely leftover from a weekend party/picnic. So instead of a 5 minute run, we did a 2 minute run around the parking lot to pick up as much trash as possible. #3rdF

MARY: 

  • Pickle Pounders (IC) – 20
  • Box Cutters (IC) – 15

COUNT-OFF & NAME-O-RAMA

16 – Hitch, Bottomless, ISS, Sergeant Minor, Doc Hollywood, Nancy Drew, MIB, Pirtle, Mirage, Combination, Pastor Dodge, Sir Mix-a-lot (Irish Goodbye), Teacher’s Pet, Chioccetti, Soybean, Handsy (QIC)

CIRCLE OF TRUST/BOM:

Proverbs 19:3 – When a man’s folly brings his way to ruin, his heart rages against the LORD.

I’ve read that one of the biggest factors in whether kids grow up feeling loved by their parents and successful or not is that kids who grow up feeling loved and successful had parents who admitted mistakes and apologized. That’s all. We are not perfect. But if we are willing to humble ourselves and admit when we are wrong and seek forgiveness, it makes a big impact. Not only on our kids, but spouses, co-workers, friends, etc.

So – be humble enough to admit when you are wrong and say your sorry no matter how hard it is.

MOLESKIN:

I was reminded of the importance of always being ready this morning. I saw a message from Jail Bait this morning at 5am that his wife went into labor in the middle of the night and he would not make it for his VQ. So I had to throw something together last minute. Always good to be prepared and have some workout ideas for moments like this. And keep Jail Bait and his wife and baby in your prayers!

ANNOUNCEMENTS:

GrowRuck is this weekend! There are 2 PAID FOR spots available if someone wants them. Also, if you can’t do the Saturday night event, you can still join for some 2nd F Friday night or come to a bootcamp and GrowSchool Saturday morning. More info HERE.

 

Barracks Traditional Track Workout

THE SCENE: Humid, with a touch of heat.  75 degrees.  The ROTC folks just added to the heat index.

F3 WELCOME & DISCLAIMER:  Disclaimer given with enthusiasm.  Stressed the importance of stretching before and after as the workout consisted of track sprints.

WARM-O-RAMA:  
1/2 mile warm-up around the track.

THA-THANG:
Core:

  • 100 crunches; 50 Left side, 50 right side
    • counting off in an odd/even cadence (Q says odd numbers, PAX calls out even)
  • Partner up; 50 throw legs each.  Partner 1 stands over 2 as he lies flat on back holding legs up at 90 degrees, Partner 1 throws them straight down, or down to one side or the other x 50.  switch
  • Stretches in odd/even cadence.  Targeted hamstrings
  • 100 yd butt kicks, 100 yd high knees

Sprint Workout:

  • 2 groups (fast/faster), 800 yd sprint (1 min rest), 400 yd sprint (30 sec. rest), 200 yd sprint (15 sec. rest), 100 dash.  Group Faster did an extra 100 yd sprint to catch Group Fast at the start.
  • Lunges, 200 yds
  • 1/2 mile cool down

MARY:
No Mary, core work at the beginning covered.

COUNT-OFF & NAME-O-RAMA
16 PAX (No FNGs), Crayfish, Teachers Pet, Snookie, Four Eyes, Shoestring, Toms, Handsy, Pirtle, Yardsale, Bookworm, MIB, Mirage, Tomb Raider, Sir Mix A Lot, Doc Hollywood, ISS

CIRCLE OF TRUST/BOM:
Rev. 12:11  ‘They overcame him with the blood of the Lamb and the Word of their Testimony, they did not love their lives so much as to shrink from death.”

Men, as believers we should fear no darkness.  Reach out to those in need.  Come forward with needs, realy on a friend.  Challenge and encourage one another.

Death has lost, victory is won for those whose Lord is Jesus the Christ.  So we lay down our lives, as ‘our’ lives are no longer ours.  He has given His life for us, bought us for a price, and now we no longer live but He lives in and through us.

We should not shrink from death as we should not love our lives but seek to glorify the One and sacrifice for the lost.

MOLESKIN:
We missed out on the “Sprint the Straight aways” section of the workout that would have really pushed us.  Not a dry patch of skin between any of us as we were soaked from head to toe.  The brief return to Memphis summer was not welcome after being spoiled all week.

The PAX successfully avoided all ROTC candidates as we ducked and weaved through many.

ANNOUNCEMENTS:
3rd F opportunity was announced for tomorrow (Saturday, 15th).  GrowRuck12 next week.  Join us for 2ndF at Carolina Watershed Friday night 7-10pm and a Dredd/Slaughter beatdown Saturday morning 7-8 at ECS, Cordova.

No Time to Get Ready

Date: 09/11/2018

AO: The Ruins

QIC: Gus

Conditions: 63F and breezy – real nice

WELCOME

DISCLAIMER

No Warm-o-Rama; we just got to work.

The PAX moved out, with Hitch leading the way. Most Men wore rucks or weight vests; a few did not. That weight was surrendered or redistributed at times. Hitch and I reminded the Men at various points about the thoughts, feelings, and external circumstances that the firefighters would have experienced on 9/11/2001 and encouraged the Men to continue onward. The last three ascents were executed in silence.

Thirty trips up x 73 stairs = 2,190 stairs

God bless America.

Circle of Trust
Count-O-Rama: 25
Name-O-Rama: Hitch, Mama’s Boy, Blart, Bookworm, O Positive, Shoestring, Chioccetti, Crayfish, Beaker, Billy Blanks, Rapunzel, Handsy, Pirtle, Tomb Raider, Captain Obvious, Yard Sale, Iced T, Boucher, Rabbit, Speaker, Teacher’s Pet, Daniel Tiger, Toms, Reznor, Gus | FNGs: N/A
BOM: In a time of crisis, there is no time to get ready. You have to be ready. The firefighters, policemen, and other first responders who took the call on 9/11 had no time to become stronger mentally, emotionally, spiritually, or physically; no time to set things right with their families; no time to add to their legacies; no time to become a better version of themselves that may be more capable of doing what needed to be done. The time is now to act and prepare for the crises that will inevitably come. It’s why we Post, and it’s why we support our Brothers.

Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you. To him be the dominion forever and ever. Amen. 1 Peter 5

Moleskin: This was our second time to do a memorial stair climb on 9/11. I look forward to many more.

Metaphorical Running Q

  • THE SCENE: Humid as a mug. Oh Fall Where Art Thou?
    F3 WELCOME & DISCLAIMER welcomed & disclaimed (latecomers as well)
    WARM-O-RAMA:
  • SSH x 30
  • Imperial Walkers x 15
  • Butt Kickers x 15
  • Windmills x 15

THA-THANG:

  • 4 Laps (1 mile) at moderate pace, Al Gore til all in -> Flutter Kicks IC x 20 -> Stargazers for 45 Seconds
  • 3 Laps (0.75 miles) at increased pace, Al Gore til all in -> Hello Dolly IC x 30 -> Stargazers for 30 seconds
  • 2 Laps (0.5 miles) at increased pace, Al Gore til all in -> Freddie Mercurys IC x 40 -> Stargazers for 15 count
  • 1 Lap (0.25 miles) all you got, Al Gore til all in -> 10 count
  • Mosey to bottom of the Tower of Terror (Curlin Parking Garage); run to the top & descend back to Startex

MARY:
Didn’t close w/ her, rather incorporated her into the workout.

COUNT-OFF & NAME-O-RAMA
16 (Zero FNGs): Teacher’s Pet, Gus, Soybean, Shoestring, Pirtle, Handsy, Bottomless, Toms, Park Bench, ISS, Doc Hollywood, MIB, Yard Sale, Beauty Shop, Blart, Crayfish

CIRCLE OF TRUST/BOM:
Like in life, we often pick up intensity as responsibilities mount and have shorter times to rest. Realize the gift of rest (stargazers) when given time and appreciate it. 

MOLESKIN:
Thought of the workout a few weeks ago. It dawns on me that I have no idea yet how precious time and rest are at this point in my life. I don’t yet have children and have not experienced yet the sleep deprivation and free time loss as product of caring for an additional life. YHC enjoyed leading workout at the AO where I VQ’ed 10 months ago. 

ANNOUNCEMENTS:
(though we failed to actually make the announcements)
GrowRuck 12 coming up 
Service Opportunity in South Memphis led by Chiochetti on Sept 15

The Hare Ventures to the Forest

THE SCENE:  Entered ye Old Forest around 5am to find others had already ventured off on a ruck, (4:30 is early for lagomorphs – we are crepuscular after all) however, this bunny decided to do a 25 minute ruck on my own but stick to the outer edges of the park as bunnies have many natural predators………Temp – a manageable 78ish
F3 WELCOME & DISCLAIMER: Not a professional, modify as necessary, yep covered all the basics (did it twice as FNG arrived midway through warm-o-rama) including reading the Mission of F3 which is:

Plant, grow and serve small workout groups for men for the invigoration of male community leadership

WARM-O-RAMA:

  • SSH IC x 15
  • IW IC x 15
  • LBAC Fwd IC x 15
  • LBAC Bwd IC x 15
  • Hillbillies IC x 15
  • 1/4 mile mosey down the path and back (stop at path and plank until all in, then go back to startex)

THA-THANG:

Double 4 Corners

  • Corner #1:  10 burpees – short bear crawl to Corner #2
  • Corner #2:  10 burpees + 20 merkins – long bear crawl to Corner #3
  • Corner #3:  10 burpees + 20 merkins + 40 LBC – short bear crawl to Corner #4
  • Corner #4:  10 burpees + 20 merkins + 40 LBC  + 80 squats – long bear crawl back to Corner #1

All exercises done OYO.  Once you bear crawl to next corner, do alternating shoulder taps until all in so PAX always start together.

I had another circuit planned but looking at the time, that was NOT going to happen so we did this instead

CRAB WALK INCHWORM

  • All line up in a straight line in crab walk position
  • PAX at back of the line crab walks to the front
  • Once they get about 1/2 way, the next PAX begins and crab walks to the front, etc… until we have done 1 rotation through
  • Soooooooooo that did not take as long as I thought it would so we reversed position and proceeded to do the

BEAR CRAWL INCHWORM

  • All line up in a straight line in plank
  • PAX at back of the line bear crawls to the front
  • Yell NEXT upon arrival to front
  • Next PAX bear crawls to the front, etc… until we have done 1 rotation through

MARY:

  • Flutter Kicks IC x 15
  • Baby Makers IC x 16
  • Pickle Pounders IC x 10
  • Freddie Mercurys IC x 16
  • Hello Dollys IC x 16
  • Jane Fondas IC x 10 each leg and it was TIME!!!!!!!!

COUNT-OFF & NAME-O-RAMA
20 PAX (1 FNG – Sloppy Joe)

Bottomless, Teacher’s Pet, Park Bench, Sloppy Joe (FNG), Doc Hollywood, McDowells, ISS, Mirage, Book It, Chioccetti, Jailbait, MIB, Pirtle, Sir Mix-A-Lot, Pastor Dodge, Blart, Sergeant Minor, Dewey, Handsy, Rabbit (QIC)

CIRCLE OF TRUST/BOM:
YHC has thought a lot lately about this song he heard on the radio a month or so ago called “Dream Small” by Josh Wilson.    So he did some research and wanted to find out what the inspiration for the song was.

First, YHC read part of the song with the PAX:  full lyrics along with the song can be found here:  https://genius.com/Josh-wilson-dream-small-lyrics

It’s a momma singing songs about the Lord
It’s a daddy spending family time
That the world said he cannot afford
These simple moments change the world
It’s a pastor at a tiny little Church
Forty years of loving on the broken and the hurt

These simple moments change the world

Dream small
Don’t bother like you’ve gotta do it all
Just let Jesus use you where you are
One day at a time

Live well
Loving God and others as yourself
Find little ways where only you can help
With His great love
A tiny rock can make a giant fall
Dream small

It’s visiting the widow down the street
Or dancing on a Friday with your friend with special needs
These simple moments change the world

Then YHC read an excerpt from Josh Wilson on what the song means to him.

Think about tomorrow. Today. What we can do to make someone’s day better. How what we say can either encourage someone or make a dent in it. There is no neutral- it is either one or the other

YHC then shared how there is nothing wrong with big dreams but it is the day to day where we can make an impact which may or may not lead to bigger dreams/ things.  We can and should make an impact at home, work, with our spouses, children, friends, co-workers – whoever God puts in our path each and every day.

As the song says:

Keep loving, keep serving
Keep listening, keep learning
Keep praying, keep hoping
Keep seeking, keep searching

Keep pressing on – it may seem like it is small and it doesnt matter, but it matters to God and it matters to those around you.  Even if you dont think you are making a difference in someone’s life, you are – you have a choice each day – to choose to encourage someone or make a dent – choose wisely

MOLESKIN:
Have posted at Ye Old Forest several times but it was a my first time to Q.  Loved being in Midtown with a great group of HIM.   

On our 1/4 mile mosey, there was much mumblechatter once we got to the path and turned around:  “we came all the way down here for nothing”   ha ha!  We never do anything in F3 for “nothing”  The PAX faithfully followed YHC’s lead even if they were “confused”

After the Double 4 Corners circuit, I heard a few suggestions on what we could do next but little did they know I already had something planned just for this occasion!!!!   Note to all Qs and a reminder to myself – always have a back up plan or be able to modify on the fly because sometimes things take longer than you expect

Pirtle was very competitive on both the crab walks and bear crawls – very impressive!

ANNOUNCEMENTS:
GrowRuck is September 21-23

Prayer Requests

  • JailBait’s M’s pregnancy
  • Pastor Doge’s friend Alex
  • Sergeant Minor’s new job at Chipotle (go see him)
  • Teacher’s Pet’s brother’s job search
  • Cowbell’s job search
  • Bottomless’ daughter’s trip to the dentist

 

Risky run through the OF

THE SCENE: 79 degrees, 80% humidity, no breeze to speak of but not as hot as some summer mornings
F3 WELCOME & DISCLAIMER  
WARM-O-RAMA:  

Side Straddle Hops x 30
WindMills x 20
Hill Billy Bayou (Hill Billies Crayfish style)  OYO
Imperial Walkers in a circle
Little Baby Arm Circles x 20
Merkins x 20

THA-THANG:
We tried to wait for the sun, but since it wouldn’t show we moseyed through the dark Old Forest (on a paved path there was really nothing to be scared about) for about a quarter mile
Hold Plank until all in
Merkins x 25 IC

Continued Mosey for about another quarter mile.  We hung a right to make a circle back to start.
Al Gore until all in
Rapid-Fire Squats x 25

Kept on Moseying for another quarter mile.
WWI Sit-ups x 30

You guessed it, we continued to run.  This time we made it back to start and
Held Plank until all in
Merkins x 20 IC

Since we were starting to see some sunlight we next went off-road to the limestone path.  After about a quarter mile we held
Al Gore until all in
Rapid-Fire Squats x 20

Seeing that the PAX was thirsty and that our eyes had adjusted to the dim light, the Q turned left onto a dirt path and cut through the woods towards a water fountain.  Many doubted that the Q knew where he was going but alas after pausing in plank part of the way through to wait for the six, we marched on and found the fountain of water and a much brighter limestone path to take us home.

Some sprinted, others ran, and still others jogged back to start.

MARY:
Mountain Climbers until all in
Iron Cross for about 2 minutes

COUNT-OFF & NAME-O-RAMA
20:  Book it, Teacher’s Pet, Toms, Mighty Joe Young, MIB, Handsy, Shoestring, Pirtle, Carmen San Diego, Mirage, Trojan, Sir Mix-a-Lot, Meatball, ISS, Chaffeur, Crayfish, FNGs:  Park Bench, Bubbles, McDowells
CIRCLE OF TRUST/BOM:
We tend to set up routines and go with the crowd to maintain comfort and stability and to feel like we are in control.  The challenge is to break out of our comfort zone and do something risky today.  One idea is to suddenly lay down on the ground in a public place for about 10 seconds.  Someone may ask if we’re ok and we just respond that we are taking a rest.  This simple act of doing something out of the ordinary that is generally not acceptable by the crowd can prepare us for doing bigger things, taking more significant risks in the future.  God often calls us to be courageous, to do something beyond our experience and resources.  Are we ready?  Am I practicing bravery and living dangerously so that when God calls I will be prepared?

MOLESKIN:

IronPax Week 2: CMU’s on CMU’s

THE SCENE: Old Forest: Buggy and Muggy. 75 and high humidity. I got bit by lots and lots of midtown’s finest skeeters.
F3 WELCOME & DISCLAIMER: Yes, especially instructions about not hurting our backs doing thrusters and swings.

WARM-O-RAMA:
SSHx15, IWx15, Daisy Pickerx15, Windmillx15, Mosey Lap.
THA-THANG:
This was the workout, per F3 Greenwood’s Iron Pax Challenge Week 2.

  • 8 min, as many rounds as possible of:
    • 25 reps
    • 25 yard out and back run
  • 2 min mandatory rest.
  • Round 1: CMU Thrusters
  • Round 2: CMU Curls
  • Round 3: CMU Swings (a la Kettlebell Swings)
  • Round 4: CMU ManMakers
    • Our CMU’s varied a lot. YHC made sure to get a gazelle CMU. Pirtle definitely had a clydesdale CMU. That sucker ain’t no joke.

MARY:
Nope.
COUNT-OFF & NAME-O-RAMA
16 PAX: Sir Mix A Lot, Handsy, ISS, Jailbait, Doc Hollywood, Teacher’s Pet, Dewey, Pirtle, Book It, Pastor Dodge, Sgt Minor, Bottomless, Four Eyes,  FNG’s: Jameis, Guinea Pig, Backhand.
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Bottomless and Handsy are crushing it with AOQ duties. Flags were unfurled, FNG’s were begloved and beblocked faster than they could say “side straddle what?” This workout was a total gasser. MAJOR props to our leaders in Memphis on this one, Slots and Bombay.
ANNOUNCEMENTS:
Thursday night, 8pm – 10pm, helping clean/prep at the Connect Language Center, 5340 Quince Rd. Fantastic opportunity to help World Relief carry out care for the oppressed from other nations as they seek to establish a new home here. See pre-blast or contact Four Eyes or Teacher’s Pet for more info.

Ruins Launch Week TWO!

THE SCENE: 83 degrees and humid.  YHC, Pirtle and Teacher’s Pet had to ruck run back to the AO when we realized we wandered too far away and would not make it back in time from our ruck. Nearly a Q Fail. Crisis averted but legs warmed up.

F3 WELCOME & DISCLAIMER
Done… Had to redo for FNG that came a couple minutes late.  Toms with the reminder!

WARM-O-RAMA:
SSH IC x100
Copperhead Squats IC x30

THA-THANG:
Pax moseyed to one end of the parking lot.  YHC instructed pax to bear crawl two parking spaces, then perform two burpees.  Continue this across the parking lot.  Approximately stopping 8 times.  Thats 16 Burpees each way. #Math.
We went back and forth across the parking lot in the following methods:
– Bear Crawls
– Crawl Bears
– Broad Jumps
Total completed burpees: ~96

Pax moseyed to the top of the stairs.
Merkins (x10), BBS(x10) and Squats(x10) performed OYO at the top of the stairs.  Pax ran to the bottom and ran back up the stairs.  Reps increased by 10 each trip back to the top.  Finished rounds at x30 each exercise due to time.

Mountain Climbers waiting for the 6. IC x30

MARY:
American Hammers IC x50
ABC’s

COUNT-OFF & NAME-O-RAMA
14 pax (2 FNG’s). Welcome Nancy Drew and Curfew!

CIRCLE OF TRUST/BOM:
Complacency is a killer.  We can all become complacent and I have realized I was even getting complacent in F3.  I was not pushing myself as hard in workouts.  YHC would also just go thru the motions.  My acceleration had been hindered.
It is critical to find purpose and commit yourself to accelerating so complacency doesn’t kill you.  YHC can also become complacent at home, at work and even spiritually.  We can NOT let that happen for our pax.  We must continue to accelerate.  That starts with the DRP and continues thru relationship with other men seeking to accelerate and sustain momentum.

Find a Shield Lock.  Find ways to push yourself.  Be an ACCELERATING MAN.

For reference: https://f3nation.com/lexicon/

MOLESKIN:
The pax pushed themselves today.  Lots of sweat.  I even put my face in the sprinklers so I could get some water.  Hope it was potable.  Always love having FNG’s at a workout.  T-Claps to those two for pushing themselves!!

ANNOUNCEMENTS: