Monopoly at the Berm (October 9)

THE SCENE: Warm, breezy, high 70s. Q: Lipton
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Abe Vigoda, Arm Circles OYO
THA-THANG:
We played F3 Monopoly. It’s really simple. We went to the square in the parking lot and saw a series of blue cards in the shape of a Monopoly game board. Each card represented a piece of the game, with instructions. We got in two groups of four and made our way around the board.

*Unless otherwise stated, foursomes split exercises evenly

  • 50 Burpees 
  • RR (Mosey around Building)
  • ? (Chance): 10 Burpees on own
  • 100 Burpees
  • Visit Jail (30 count break)
  • 150 Merkin
  • RR
  • ? (15 Bobby Hurleys)
  • 200 Imperial Walkers
  • Free Parking (Run to nearest car and back)
  • 250 Lunges
  • RR
  • ? (20 Dolly)
  • 300 LBCs
  • Go To Jail. Bearcrawl to Jail and back
  • 350  Squats
  • RR
  • ? (10 Burpees)
  • 400  SSH
  • Go!– Finished

MARY:

Mountain Climber Merkin (1 leg, 2 leg, 3 leg, down); Protractor; Box Cutters

COUNT-OFF & NAME-O-RAMA
8 PAX. Lipton, Hops, Laettner, Transplant, Bailout, PhotoShop, Snookie, Beauty Shop.

CIRCLE OF TRUST/BOM:

In her book Grit, Angela Duckworth claims that more than anything else, success is determined by perseverance, or grit. It is that thing in each of us that helps us to get up after we’ve been beaten down.

She offers 3 Simple Rules: 1) Do a hard thing, 2) You get to pick, 3) You can quit, but not at any time.

There are a lot of things in life that encourage us to quit. Jesus doesn’t always call us to some outrageous pursuit, but often to simply stand (Rev. 2:10). We encouraged each of the PAX to have the grit and determination needed to stand up when running away would be easier.

ANNOUNCEMENTS:
Campout

52 Card Pick-Up @ The Berm

THE SCENE:

The Berm: 74 degrees and peaked

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 | 5 Core Principles

CIRCLE OF PAIN:
*SSH x 3 minutes IC (intervals of 1 minute/ea)
*MERKINS x 15 IC

THA-THANG:    PAX assembled in a large circle. YHC knocked over JENGA with his left foot. *Insert loud sigh and gasp by the PAX*

YHC proceeded to pick up Cap’n Merkin (imagine, if you will, a Captain America Halloween candy bucket with an F3 sticker affixed to his forehead and the best ‘stache in all F3 Nation affixed above his lips) and dump out 52 playing cards on the pavement.  *Insert 2nd loud sigh and gasp by the PAX*

Going clock-wise, 1 PAX at a time, each PAX would Bear Crawl to the mound of cards. Pick one card up and announce the Exercise and # of reps.  He would Q the exercise (shared leadership) then once completed that PAX would Crawl Bear back to his spot in the circle.  Repeat with remaining PAX.

*Number Card=the # on the card + 10=Reps
*Royals=25 Reps
*Ace=100 Reps or whatever the card said

*Reps in ( )

  1. Q=Monkey Humper (25)
  2. 6=Wide-Arm Merkin (16)
  3. 5=Standing Lunge (15)
  4. J=Smurf Jack (25)
  5. A=Arm Circle (100)
  6. 9=Low, Low Squat (19)
  7. Q=Burpee (25)…then out of nowhere, YHC pulled a JOKER out and increased the reps by + 1=(26)
  8. 7=Monkey Humper (17)
  9. K=Mtn. Climber (25)
  10. 9=High Plank (90 sec)
  11. A=Calf Raise (100)
  12. 10=Lunge Walk (100 M)
  13. 8=Backward Lunge (18)

*Mosey: 2 laps around the building

MARY:
*Flutter Kicks x 28 IC
*Box Cutters (Build the box) x 15 IC
*Box Cutters (Open the box) x 15 IC

COUNT-OFF & NAME-O-RAMA:
13; Beauty Shop, Lil Nicky, Flat Tire, Yardsale, Runner-Up, Lucille, Tomb Raider, Gus, Speaker, Ups (Irish Goodbye), O Positive and 2 Willy Loman from Charlotte: Crotch Rocket and Rice Burner.

CIRCLE OF TRUST/BOM:

THE MAN IN THE ARENA by Theodore ” O Positive” Roosevelt

“IT IS NOT THE CRITIC WHO COUNTS; NOT THE MAN WHO POINTS OUT HOW THE STRONG MAN STUMBLES, OR WHERE THE DOER OF DEEDS COULD HAVE DONE THEM BETTER.  THE CREDIT BELONGS TO THE MAN WHO IS ACTUALLY IN THE ARENA *gloom*, WHOSE FACE IS MARRED BY DUST AND SWEAT AND BLOOD; WHO STRIVES VALIANTLY; WHO ERRS, WHO COMES SHORT AGAIN AND AGAIN, BECAUSE THERE IS NO EFFORT WITHOUT ERROR AND SHORTCOMING; BUT WHO DOES ACTUALLY STRIVE TO DO THE DEEDS; WHO KNOWS GREAT ENTHUSIASMS, THE GREAT DEVOTIONS; WHO SPENDS HIMSELF IN A WORTHY CAUSE; WHO AT THE BEST KNOWS IN THE END THE TRIUMPH OF HIGH ACHIEVEMENT, AND WHO AT THE WORST, IF HE FAILS, AT LEAST FAILS WHILE DARING GREATLY, SO THAT HIS PLACE SHALL NEVER BE WITH THOSE COLD AND TIMID *fart-sacking* SOULS WHO NEITHER KNOW VICTORY NOR DEFEAT.”

YHC leaves this here as a reminder on why we do what we do and the impact our actions have on our lives and the lives of those we hold dear:

Men should do hard things.

Together.

But, let’s face it-more often than not we don’t.

Men, with exception-albeit rarely-lack consistent fitness, meaningful male friendships and a defined purpose in our lives.

And we get hammered with life’s ups and downs and become complacent or just give up. We stop leading. We start thinking it’s just not worth the effort anymore. A hard truth is that an isolated man is a dangerous man-to himself, his family and to his community.

But we have 2 choices: Become the status quo or become High Impact Men (HIM).

So, let’s dig deeper into that. When men become the status quo-we become ineffective leading ourselves, our families and ultimately, our communities.

But for those who disrupt the status quo, what we call High Impact Men (HIM) become the strong anchors that our families and communities need.

So, where can men turn these days?

Take F3 Memphis and this event, GrowRuck 12 Memphis as good examples.

With a proven track record of getting over 20,000 men across 20 states to step up into leadership roles, F3 Nation gives men a clear action plan to better themselves, physically, emotionally and spiritually.

Free work-outs are provided. Open to all men. Held outdoor-rain or shine, heat or cold. Peer-led. Always ending in a circle of trust.

But what makes it effective and transformational is that F3 delivers on its promises by being accessible, providing men the opportunity to lead and fail in a safe place with no judgment, pushing men to their limits while encouraging them to modify as needed, providing an opportunity to build a healthy community to develop genuine friendships with other men, all while respecting one another for our similarities and our differences.

And the end result is evidenced by the men who commit to the process, core principles and come prepared to do the work.

Their lives will reflect healthier bodies (inside/out), more meaningful male friendships and a defined life’s purpose.

And for that we can all celebrate.

Shared pain builds trust. Well done men for putting in the work this weekend.

Well done.

Special thanks to 
David Redding , Co-Founder of F3 , John Lambert , Seth Brown and the 2 Cadres , Cadre Daniel (F3:Linus) and Cadre Kevin who invested into these men this weekend.

#GritGrindGrow #GR12

Iron sharpens iron. Aye!?!

MOLESKIN:
Safety first.  We mourn the loss of our brother down South, Darth Visor.  Loved by many.  Will be missed by many more.  Prayers for his family he leaves behind.  This I know, the F3 Nation community will love on this family in his absence.

This work-out was the inaugural use of the new F3 deck of pain.  With our 2 Willy Loman from Charlotte in the mix YHC felt this would be a solid work-out.  And it was.  Only got through 1/4 of the deck. #Cobains

There will be a sequel coming to an AO near you.

Proud of this group of HIM who came ready to work.  And work we did.

ANNOUNCEMENTS:
*2.0 Camping weekend coming up on 10/12-13…see Pre-Blast for deets.

Tag Team Tuesday

THE SCENE: Low 70s with just a dash of mosquitos

AO: The Berm

F3 WELCOME & DISCLAIMER

They were all warned

WARM-O-RAMA:
SSH IC X 30

Daisy Pickers IC X 25

Mountain Climbers IC X 25

THA-THANG:
Everyone took a stroll on up to grab a coupon and went down to the soccer field. Then the party started

Second “Warm-Up”

  • Burpees OYO X 20 Sprint across the field and hold Al Gore until All-In
  • Burpees OYO X 20 Bear Crawl to midfield, then sprint to the finish

Everyone was now WOKE

Tag Team Tuesday

Everyone paired up for a wonderful circuit workout. As one PAX pumped out reps, the other ran around the soccer field to stay busy. They switched roles on the runners arrival. The Goal…

  • Merkins X 300
  • LBC X 300
  • SQWAAATS X 300
  • Rows X 300
  • Bus Drivers X 300

Twas my VQ so I over prepared just in case. Most groups made it to the Rows before it was time to hang with Mary

MARY:
Guantanamo X 2

COUNT-OFF & NAME-O-RAMA
12 PAX – Cataract, Snooki, Ups, Resnor, Tomb Raider, Flat Tire, Yard Sale, Renfroe, Stranger Danger, Photo Shop, Beaker, and Iced Tea

1 Willy Loman – Proton from Knoxville

CIRCLE OF TRUST/BOM:
1 Corinthians 10:13

It is easy to seek affirmation from other parts of our life. Today was a reminder to my brothers to maintain focus on strengthening our relationship with the Lord.

Recommendation: “Relationship Goals” Sermon Series through Transformation Church (Youtube)

Bookworm’s Barracks Birthday Bash

THE SCENE: 70 something
F3 WELCOME & DISCLAIMER: Nailed it
WARM-O-RAMA:
SSHx20 IC

Windmillx12 IC

Daisy Pickerx10 IC

Imperial Walkerx10 IC

Hillbillyx10 IC

Baby Arm Circlesx10 IC front and back

Michael Phelpsx15 IC

28 Burpees OYO

THA-THANG:

Mosey to the parking garage

Paula Abdul’s:

Run two flights up the parking garage, complete 28 merkins

Run one flight down, 28 squats

Rinse and repeat to the top

Run two flights down, 28 squats

One flight up, 28 merkins

Rinse and repeat to the bottom

Mosey back to Startex

MARY:

Leg lift sequence: 6 inches, legs spread, 45 degrees, rinse and repeat

COUNT-OFF & NAME-O-RAMA
22 PAX, 1 FNG: Handsy, Crayfish, Ups, Mirage, Gus, MmmBop, Strawberry, Book It, Bottomless, Jameis, Sloppy Joe, MIB, Yardsale, Scarecrow (FNG), Beauty Shop, Four Eyes, Snookie, Toms, ISS, Doc Hollywood, Park Bench, Bookworm (QIC)
CIRCLE OF TRUST/BOM:
YHC shared his appreciation for the men in the circle and reflected on the past year of F3. F3 Memphis has been a place for YHC to belong and feel accepted. Let’s never lose that.
MOLESKIN:
YHC has been excited to lead this workout for a while and the PAX delivered the energy. It was a great start to a great birthday.
ANNOUNCEMENTS:
9-11 memorial workout 5 am at The Ruins.

Backblast 9/5/18 – The Berm

THE SCENE: Really humid but not too hot – getting harder to locate sunshine as the days get shorter
F3 WELCOME & DISCLAIMER 

They were welcomed and warned

WARM-O-RAMA:
Windmills 15 on 4c IC, Hillbillies 10 on 4c IC, SSH 100 on 4c IC

THA-THANG:
It was all about two different speeds today

  • Mosey to large dirt mound – bear crawl up and over, crawl bear back, 10 body builders IC – rinse and repeat
  • At soccer field – with flag in the middle – a series of sprints to tempo exercises ensued – exercises listed below in order
  • Tempo Merck – 10 – 8c (all the way down on 4, all the way up on 8 – the slower you count the better) IC
  • Tempo Big Boy Situps – 10 8c slow IC
  • Tempo Werkins – 10 8c slow IC
  • Tempo Derkins – 10 8c slow IC
  • Tempo Squats – 10 8c slow IC
  • Tempo Flutterkicks 10 – 4c very slow IC
  • ABC’s – spelling BERMUDA TRIANGLE instead of alphabet

MARY:
Guantanamo, American Hammers 25 4c IC, Boat/Canoe – rinse and repeat
COUNT-OFF & NAME-O-RAMA
10 PAX – Pumpkin, Yardsale, Ups, Flatland, Flat Tire, Houdini, Speaker, Lipton, Cataract, Popeye
CIRCLE OF TRUST/BOM:
2 Tim 2:20-21 since we did two different speeds I thought we’d talk about two different kinds of vessels – honorable vessels and dishonorable vessels.  Need to have integrity in the workplace – as leaders we must maintain a sense of honor and not fall into the trap of cutting corners or working with dishonesty.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No off days

THE SCENE: A cool 76 degrees. Transplant noted that it was the clearest sky he’d seen in a while. 
F3 WELCOME & DISCLAIMER: delivered
WARM-O-RAMA:
SSH IC x 10
SSH IC x 10 + 10 silent count … YHC failed to stop on time so we applied 10 penalty burpees … it’s really frustrating to fail at counting when you are the Q
Mosey around the building

THA-THANG:
Sandbag laps. PAX take turn making a lap around the building carrying the sandbag (60#) while other PAX complete exercises

  • BBSUs
  • American Hammer IC
  • Merkins
  • Lunges
  • Freddy Mercury IC

2 rounds since we had 10 PAX

Mosey to the field for some song work

  • Jump Around – standard is 86 jump squats before the song ends
  • Flower (B-sides) aka “Bring Sally Up” – hold high plank on all “up” calls
  • Tubthumping aka “I get knocked down” – 31 burpees on beat with the song

Indian wall sit – PAX take turns sprinting across parking lot while all other PAX hold wall sit
Rinse and repeat

MARY:
Hello Dolly IC
Rosalita IC
ABCs IC
COUNT-OFF & NAME-O-RAMA
10 (1 FNG – Runner-up)
CIRCLE OF TRUST/BOM:

Psalm 101
I  will sing of steadfast love and justice;
to you, O Lord, I will make music.
2 I will ponder the way that is blameless.
Oh when will you come to me?
I will walk with integrity of heart
within my house;
3 I will not set before my eyes
anything that is worthless.
I hate the work of those who fall away;
it shall not cling to me.

Emphasis on not setting before our eyes anything that is worthless. 
Prayers for my cousin’s pregnancy, Transplant’s upcoming ultrasound, Cowbell’s job opportunity and Beaker’s mom. 
MOLESKIN:
I sent this slack late yesterday to the berm channel and several PAX mentioned it as a catalyst for avoiding the fartsack this morning:
“@channel don’t fall for the sad clown excuse of “you deserve a day off” and fartsack tomorrow. Post and get better!”
The modern American man seems to have an entitled “I deserve this” day off just for showing up. I love having a band of brothers to see in the gloom that recognize that showing up is merely the first step. 

This workout had very few breaks. YHC was encouraged by how the PAX were encouraging and maintained a high effort level throughout. 
ANNOUNCEMENTS:
GrowRuck just a few weeks away

ALARMs!

THE SCENE: The Berm, 71 and humid.  It was a glorious gloom

F3 WELCOME & DISCLAIMER: welcomed and disclaimed.  Mission of F3.  It was obvious I am not a professional.

WARM-O-RAMA:
SSH, hillbillies, and windmills x20 IC.  Arm circles forward and back OYO.

THA-THANG:
“Alarm” sets (arms, legs, abs, “r” exercise, “m” exercise)- done back to back OYO.  Al Gore until all in

Alarm 1- 30 reps each

  • Carolina dry dock
  • Lunges
  • LBCs
  • Run around the building
  • Mountain climbers

Alarm 2- 40 reps each with coupon

  • Overhead press
  • Squat
  • Heavy Freddies
  • Upright Row
  • Makhtar N’Diaye (without coupon)
  • Repeato since it’s the 2nd alarm (get it?)

Alarm 3- 30 reps each with coupon

  • Colt 45s
  • Bolt 45s
  • American hammers
  • Front raises
  • Merkins- alternating hands on the coupon

MARY:
Elbow plank & J Los IC, Sweat angels x20 IC, WWI situps x20 OYO

COUNT-OFF & NAME-O-RAMA
Transplant, Beaker, Snookie, Flat Tire, Gepetto, Cheesesteak, Boucher, Rapunzel, Rezner, Capt Obvious, Ice T, Tomb Raider, Popeye, Ups

2 FNG- Socks and Pumpkin

CIRCLE OF TRUST/BOM:  Proverbs 3:5-6- Trust in the Lord with all your heart and lean not on your own understanding.  In all your ways acknowledge Him and He will make your paths straight.

We have lots of alarms that go off around us that we respond to almost instantly: alarm goes off- you wake up, phone rings- you answer it, light turns red- you stop.  But sometimes there are less obvious alarms that go off in our lives that we don’t respond to, yet we should.  One translation of that verse says- Listen for God’s voice in everything you do, everywhere you go.  He’s the one who will keep you on track.  We can do better listening for those alarms and responding to them.

MOLESKIN:
Penalty burpees for YHC for being slack in posting his VQ BB
ANNOUNCEMENTS:
None

Dora 1,2,3,4,5ish, 6ish

THE SCENE:  First time in a while that there was a little chill in the air… We overcame and sweat like crazy anyway.
F3 WELCOME & DISCLAIMER

Was disclaimed
WARM-O-RAMA:

SSH – X20, Mountain Climbers x15, shoulder taps x15)

THA-THANG:
Partner workout where different exercises added up to a given number… One partner worked while the other ran around the building… Little bit of defensive slide thrown in as well.

  • 100 Burpees
  • 200 Merkins
  • 300 Squat Jacks
  • 400 Gas Pumpers
  • 500 LBC’s
  • 600 Angel’s in the Outfield.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

Lil’ Nicky, Flatland, Snookie, Searcy, Rezner, Booche, Gepetto, Snow Cone, Black Widow, Payroll, Four Eyes, Popeye, Rapunzel, Tomb Raider, Ice Tea, Ups, Beaker, Laetner, FNG (Lights Out)

CIRCLE OF TRUST/BOM:
Q spoke of living for today and not wasting time feeling guilty about yesterday or worrying about tomorrow as that is most people’s tendency to do.  Rather, asking the question about what am I going to do and be and believe today.  

Doing the hard thing and posting at the beginning of the day is a great way to start but what are we going to do today at work or in our families.

Also, spiritually we must not rest on something we did yesterday or waste time  letting guilt about yesterday keep us from moving forward today.  The question is not if you can do what you believe and value for the rest of your life, but can you live out a day at a time what is truly important.

Can we who believe in Jesus trust Him today with what we have in front of us today.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
3rd F opportunity to serve Connect Language Center tonight at Redeemer Baptist Church.

Circle of Grunt at the Berm

F3 MEMPHIS – 27 August 2018

THE SCENE:

AO: Bermuda Triangle “The Berm”

QIC: Geppetto

Conditions: 76°/84% Humidity, if there was any wind, I didn’t feel it. Basically a delightfully, gloomy morning to sweat and grunt and complain with a big group of dudes.

F3 WELCOME & DISCLAIMER

The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.

  • Welcome: I am not a professional
  • You are participating at your own risk
  • You are responsible for your own wellbeing
  • You are here voluntarily, and you are not paying to be here
  • Know your limits and do the best you can, all exercises can be modified and are only suggestions.

WARM-O-RAMA:

  • Mosey one lap around the track
  • SSH (Jumping Jacks) IC (In Cadence) x 20
  • Arm Circles IC X 10 (both directions)
  • Side Bender IC X10
  • Turn & Bounce IC X 10
  • 8-Count Body Builder IC X 8

THA-THANG:

  • Circuits x 3 then Rotate (40 seconds on/20 seconds off)
    • Circuit 1 – Merkins
    • Circuit 2 – Lateral Hops into Vertical Jump
    • Circuit 3 – Low Side Plank with Dips (1st Rd right side/2nd Rd left side)
    • Circuit 4 – Flip Squats (Rotational Squats)
    • Circuit 5 – Inchworms into Spider Pushups
    • Circuit 6 – Lunge Jumps
    • Circuit 7 – Tricep Dip w/Single Leg (1st Rd right leg/2nd Rd left leg/3rd Switch ½ way)
    • Circuit 8 – Broad Jumps w/Quick Feet back
  • Modified Sprint 8 – Starting 10 yards or so before hill, sprint up hill to the track, walk back to start and repeat 8x

MARY:

  • Big Boy Sit-ups IC x 20
  • Hello Dolly’s IC x 20
  • Freddy Mercury’s IC x 20
  • Flutter Kicks IC x 10

COUNT-OFF & NAME-O-RAMA

21 (0 FNGs) Tomb Raider, Rapunzel, Popeye, Soybean, Ups, Speaker, Yard Sale, Laettner, Lipton, Finger Paint, Krueger, Searcy, Snooki, Four Eyes, Water Boy, Boucher, Beaker, Snow Cone, Transplant, Resner, Geppetto (QIC)

CIRCLE OF TRUST/BOM:

I have had thoughts running through my mind from a recent sermon on 2 Peter 1, that I recently heard. The setting is an old man (the apostle Peter) leaving some parting wisdom for the saints he was writing to. In thinking it through, I pictured myself beside the hospital bed of my grandfather just before he passed away. He didn’t tell me to make sure I made a lot of money, or had lots of fun in life. He told me to love Lord with all my heart, mind soul and strength, and to love my neighbor as myself. So, the scene is set in such a way that Peter has an important message that warrants the best of our attention. In the passage below, I have been especially drawn to the plea to be diligent in cultivating the things that matter.

2 Peter 2

According as his divine power hath given unto us all things that pertain unto life and godliness, through the knowledge of him that hath called us to glory and virtue:

Whereby are given unto us exceeding great and precious promises: that by these ye might be partakers of the divine nature, having escaped the corruption that is in the world through lust.

And beside this, giving all diligence, add to your faith virtue; and to virtue knowledge;

And to knowledge temperance; and to temperance patience; and to patience godliness;

And to godliness brotherly kindness; and to brotherly kindness charity.

For if these things be in you, and abound, they make you that ye shall neither be barren nor unfruitful in the knowledge of our Lord Jesus Christ.

But he that lacketh these things is blind, and cannot see afar off, and hath forgotten that he was purged from his old sins.

10 Wherefore the rather, brethren, give diligence to make your calling and election sure: for if ye do these things, ye shall never fall:

11 For so an entrance shall be ministered unto you abundantly into the everlasting kingdom of our Lord and Saviour Jesus Christ.

12 Wherefore I will not be negligent to put you always in remembrance of these things, though ye know them, and be established in the present truth.

MOLESKIN:

I had not Q’ed a workout since the first part of the month. My experience is that I always enjoy leading a workout in the moment, but as time passes, I forget the benefits of leading, and begin to feel content in the background. Well, I remembered those benefits of leading today, and felt a new appreciation for the effort that each HIM puts out to improve themselves. It is interesting to me that we do improve through sacrifice (time, sleep, wearing out the body). I hope to continue to sacrifice with all the other HIM, and keep on improving.

ANNOUNCEMENTS:

GrowRuck (September 21-23)

Rocky II – Electric Boogaloo

THE SCENE:

Bee-utiful TN morning, low 60’s, fall feeling at The Bermuda Triangle

F3 WELCOME & DISCLAIMER:

We done did it.

WARM-O-RAMA:

We needed all of our time to try and complete the workout so we kept it to a minimum.

  • Arm circles, 10 and 10 IC
  • Imperial walkers, 10 IC

THA-THANG:

With a nod to Dr. Scholls who led us Nine Rounds of Rocky last month (think we got 7 in that time), we set out to hit Nine Rounds of Rocky II – Electric Boogaloo (in a nod to a combo of two epic 80’s movies for the old dudes like me).

After completion of their exercise, and before the mosey (that we did together), PAX were to alternate between Al Gore, Low Plank, and Wall Sit until all PAX were done.

  • Round One: 5 burpees and a mosey
  • Round Two: 5 burpees, 10 Merkins and a mosey
  • Round Three: 5 burpees, 10 Merkins, 15 Carolina Dry Docks and a mosey
  • Round Four: 5 burpees, 10 Merkins, 15 Carolina Dry Docks, 20 LBC’s and a mosey
  • Round Five: 5 burpees, 10 Merkins, 15 Carolina Dry Docks, 20 LBC’s, 25 Deep Squats and a mosey
  • Round Six: 5 burpees, 10 Merkins, 15 Carolina Dry Docks, 20 LBC’s, 25 Deep Squats, 30 Hello Dollies and a mosey
  • Round Seven: 5 burpees, 10 Merkins, 15 Carolina Dry Docks, 20 LBC’s, 25 Deep Squats, 30 Hello Dollies, 35 American Hammers and a mosey
  • Round Eight: 5 burpees, 10 Merkins, 15 Carolina Dry Docks, 20 LBC’s, 25 Deep Squats, 30 Hello Dollies, 35 American Hammers, 40 second High Plank and a mosey
  • Round Nine: We’ll have to wait until the sequel comes out to find out what the 45’s hold – we hit 6:15 am before we could knock it out.

MARY:

Nope

COUNT-OFF & NAME-O-RAMA

10 PAX: Iced Tea, Popeye, Veggie Tails, Speaker, Transplant, Flatland, Beauty Shop, Fingerpaint, Ups, Yardsale

CIRCLE OF TRUST/BOM:

Gratitude – we’ve got it for much and it flows from a combination of both mindset (what you tell yourself) and conditions (how are you doing compared to those around you). How can we express gratitude to those we live with, work with, and play with so that it can enhance their lives and our own by how it makes all of us feel. Yardsale’s challenge to himself this week it to write a gratitude letter to someone who has had a profound influence on his life – it’ll be out of the blue and it will be meaningful to that person.