B.L.I.M.P.S Dora, Rifle Carries and Intervals

QIC:  Blackout

Date: 06/30/2021

PAX: Blindside, Cowbell, Flute, Friar Tuck, Offset, Rodeo, Skitch, Spooner, Transplant, Turtle, Whoopie

AO: Lion’s Den


Humid and Humid


Mosey Lap around track

  • FF – OYO
  • Willie Mayes Hayes x10 IC
  • SSH x15 IC
  • Arm Circles x15 IC
  • Reverse Arm Circles x15 IC
  • Seal Claps x15 IC
  • Tempo Merkins x10 IC

The Thang


PAX grabbed a partner. Two sets of cones set up on the straight-away of the track. One partner did the following exercises at Cone Set 1 while other partner Rifle Carried to Cone Set 2, Did 2 HSKT, and Rifle Carried back to Cone Set 1. Reps were aggregated among both partners:

  • Burpees x50
  • Lunges x100
  • Imperial Walkers x150
  • Merkins x200
  • Plank Jacks x250
  • Squats x300

Interval – 45 seconds exercise/15 seconds rest

  • Curls w/ block
  • Toe Merkins w/ block
  • Dips OR Extensions w/ block
  • LBCs
  • Curls w/ block
  • Toe Merkins x/ block
  • Dips OR Extensions w/ block
  • LBCs


Q talked about friendship and loving thy neighbor. Talked about how, as a kid, it is easy to make friends. Whoever is playing back yard ball, it just kind of happens. As we get older, it is harder to build those relationships, especially amongst male friends. Read scripture pertaining to loving thy neighbor and being friendly. Luke Chapter 25-30 The Good Samaritan Principle. Left the PAX with three challenges on friendship and loving thy neighbor

  1. Be available – So many opportunities are missed to help others in life because we feel like we are too busy or have other priorities. Stop and be a friend. Being available is the first step to a genuine friendship.
  2. Be Compassionate – Don’t just think compassionately, let it show in your actions. This is a huge step in friendship as well.
  3. Be a Friend to Who they are now – Don’t expect friendships to be determined on what you expect from others. Care for them and be there for them right where they are.

Thanked the guys for being good friends to me and each other through the F3 platform.


Heard a couple guys mention that the Burph is Friday….this beatdown in combination with the Blindside beatdown Monday might have an impact on times… At least that’s what the comments led me to believe

Note to self: There are A TON of runners at Red Bank track at 0530. Next time, we won’t take up three lanes doing block work. To be fair, there are usually 0 additional people at Parliament at 0530.


3rd-F opportunities: Chubby’s and Habitat. See channel for more details.

Fallen Five Ruck 07.17 at 0700

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