You teased us with leg day and punished us with abs.


QIC:  GeekSquad 

Date: 07/01/2020

PAX: Big Al, Blue, Chum, Dundee, FNG-Padre, FNG-Premature Evacuation (P.E.), FNG- Hasbro, Lloyd, Magnum, Milkman, Nordictrack, Payload, PeekaBoo, Postman, Ponce, Resume, Sherlock, Snatch, Steam Engine & Squid.

AO: Shot House


fresh asphalt, dark and mildly humid.


Mosey from parking lot to track

All exercises IC

Forward Fold x 12 count

Willy Mayes Hayes x 12

Butt Kickers x 12

SSH x 15

Butterflies x 12

Greatest American Heroes x 8

Updog to down dog with toe flip x 3

SSH x 15

Tony Hawk Squats x 5

Iraqi Tee Times x 6

LBAC front x 12

Reverse x 12

Moroccan x 12

Chinooks x 12

Seal claps x 12

Overhead seal claps x 12

Michael Phelps x 10

SSH x 20

The Thang

At the track

partner up

1 Person runs a lap around the track while other does the following exercise continuously until he returns. Switch and the other person runs a lap while partner does exercises. Once the second returns, Switch to next exercise and continue.




Big Boys

Alt Shoulder Taps

Everyone completed 5 laps and 5 sets of exercises

Mary’s at the end.

Heel touches x10

Pretzels 1 leg x10

Pretzels 2nd leg x10

Pickle Pointers 3rd leg x10

Pickle Pounders x10

mosey back to parking lot for COT


Teddy Roosevelt quote from “Man in the Arena”

“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, 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 souls who neither know victory nor defeat.”

This morning and every morning in what we call the gloom you step into the arena with yourself mentally to get up and push through the workout. Then, when we show up, together we step into the arena. we grow stronger physically and as brothers. Today, you were challenged to partner up and it required you to push yourself to get around the track back to relieve your brother and carry on with your exercise.

If there’s one thing I have learned to live by in F3 so far, it is this motto: “Leave no man behind, but do not leave him where you found him.”

one of my favorite verses in the Bible gives some great advice related to this idea as well.

“but they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.”

‭‭Isaiah‬ ‭40:31‬ ‭ESV‬‬

I leave you with the challenge to be a “man in the arena.”


July 4th Convergence 0700-0800 in Fort O. Let Milkman know if you want to caravan with GeekSquad in the “Captain Jack Sparrow” leaving Hixson High parking lot that morning.

The Huey tomorrow 0515 Soddy Daisy Veterans Memorial Park 

Dundee VQ at Shot House on Monday 7/6


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