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U Better Dora

QIC:  Clothespin

Date: 03/20/2023

PAX: AOL, Plucker, Tube Squeeze, Term Limit, Pill Mill, Picabo

AO: The U

Conditions

Clear and colder than a witches tit in a brass bra….

COP:

SSH

Forward Fold

WMH

Down Dog 

1/2 Mile Lap

The Thang:

Dora:

Pick a partner. There was an odd number so Q worked by himself. One partner did reps while the other moseyed to the other set of cones about 200′ away did 3 squats then returned. They then switched roles and kept going until they had achieved the number of reps cumulatively of each exercise listed below.

50 Burpees

100 Curls

200 Merkins

300 SSH

400 Bench Press

500 Calf Raises W/ Block 

COT

Take advantage of the great opportunity that F3 gives you. We are here to be come better leaders, fathers, friends, husbands and coworkers. Build those shield locks and push each other, not only in the workouts, but in life. I know that I can call on anyone in F3 and they will have my back. Guys will pray, give and will support. Use your time, talent and treasures to support each other. Support is not always praise it may be correction.

Moleskin

Not so fast Clothespin… on the half mile run
This workout is not for the faint of heart
It’s hard to sweat in this weather….
You forgot your squats Clothespin……..

News

Poker Ruck 4-1 at The Battery, Chubby’s, Convergence 7-4 at Hacksaw, Romin Rome Ruck with F3Noga 7-22.

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    Was it Really Track Day?????

    QIC:  Clothespin

    Date: 03/07/2023

    PAX: Face Plant, Blackout, Tatonka, Roundup, Sniffer, Zoosk, Nodoz

    AO: Parliament

    Conditions

    50s Clear with a bright moon! Perfect workout weather.

    Who the heck let Clothespin Q Trackday anyway……

    One would think that Trackday would be running. Make some laps gets some miles and go home… Well not today!

    The Thang

    Dundee’s Workouts are stupid….
    6 cones set evenly spaced on half the track. Traverse the cones in a suicide fashion, buying in with 2 burpees each time you go back to cone 1. Each time you travel out to a cone you do an exercise at that cone then return to cone 1. Mode of transport was mosey the whole time.
    Round 1 was 20 Merkins at each cone
    Round 2 was 10 BBS at each cones
    Round 3 was 20 Squats at each cone
    Had just a couple of minutes after round three to stretch and cool down.

    COT

    I burned 4820 calories Monday and didn’t eat nearly enough. To say the least, I was still tired and did not want to workout this morning. I am so glad to have my F3 brothers to motivate me and share the gloom with me. Try to build those shield locks and make the most of the relationships and fellowship that F3 provides.

    Moleskin

    Blackout and Tatonka kept talking about meat…. I don’t know what that was about…..
    If you don’t burpee, do you even workout?

    News

    AOL on Q 3/8/2023, Chubbys, F3/FIA Capture the flag 3/25/2023, Poker Ruck at The Battery 4/1/2023

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      Shafted at The Battery

      QIC:  Clothespin

      Date: 02/14/2023

      PAX: Family Tree, 9Volt, Pipeline, Cooter, Abercrombie, Duvet

      AO: The Battery

      Conditions

      Clear and cool! Perfect for working on our night moves!

      phal·lic
      /ˈfalik/
      Learn to pronounce
      adjective
      relating to or resembling a phallus or erect penis.
      “a phallic symbol”
      PSYCHOANALYSIS
      of or denoting the genital phase of psychosexual development, especially in males.
      “the phallic phase”

      COP

      SSH (IC)
      Forward Fold
      LBAC Forward (IC)
      LBAC Reverse (IC)
      Overhead Claps (IC)
      Willy Mayse Hayse (IC)
      Mosey to stop sign with block
      Seal Claps (IC)
      Mosey up the hill with block to the main attraction!

      The Thang

      It’s Valentines Day and we all know what they want…..
      Cupids Arrow?
      Pax placed their blocks at the curls cone an proceeded in a coc.. I mean clockwise direction staying tight to outside of the cones as their path. Making the shape of “Cupids Arrow”….
      The exercises along the way included:
      25 Curls to impress your date
      25 Squats with arms extending out to giver her a note or flowers
      25 Hillbilly Walkers cause you’re dancing on this date
      25 Pickle Pointers to represent post date activities
      As Pax made their way around the “arrow” the reached the married years. In true fashion they get it 1 time a year which is represented by the 25 Monkey Humpers on the other side of the “arrow” shaft.
      The Q turned on music appropriate for Valentines Day and the Pax rinsed and repeated as many times as they could until time was called. Like usual all the Pax were completely wasted at the completion of the mornings activities. Which, didn’t really last that long.

      COT

      Learn Tongue Control!!!





      As parents, husbands, leaders and friends the things we say and how we say it can influence people in many ways. It is important to bridle our tongue and control what we say and how we say it. Don’t let anger push your tongue out of control. I have a child that is special needs, has trouble sleeping and will sometimes get up in the night. When he gets up he is up. It doesn’t matter the time. I have to be careful how I respond to these situations. Me blowing up just because I am tired doesn’t help the situation it just makes it worse. I tend to wear my feelings on my sleeve and I have to be really careful to reign that in.

      Moleskin:

      This workout was harder than expected…
      I did it many more times than I expected…
      This can’t come to an end quick enough…
      Thanks for shafting us today Clothespin….
      Why is everyone posting their Strava and Apple stats that looks like penises?….

      There are many speculations as to the origin of shape we often use to depict the heart:

      If you didn’t study anatomy at all you might assume that the heart shape such that we use for Valentine’s Day cards was what was at the core of our being.

      The muscular organ that runs our body in reality is not shaped much like the heart shape at all. So where did the Valentine’s day heart come from?

      The conventional heart symbol is used to express the idea of love or adoration.  It is metaphorical in link to the human heart, with the idea that love is a feeling expressed and felt within the heart.

      The shape used is much more streamlined, simple, and frankly attractive than the lumpy fistful of muscle that is in our chests. While beautiful in its intricacy in its own way the shape is rather jumbled and confusing and would not be easily drawn or jotted on a love note.

      The heart shape we all recognize, and use originated back to an ancient plant known as the silphium. It was a species of giant fennel grown on the North African coastline near the Greek city of Cyrene. It was used as medicine, a flavoring spice, but more importantly as birth control. Because of this it was linked with sex and of course love.

      There is also speculation of it being modeled after human anatomy of the breasts or buttocks, as well as that of the water lily leaf or ivy.

      The first depiction known was in the 1250’s. It showed up in a French romance called Roman de la Poire (Romance of the pear). But others question if that wasn’t just an upside-down pear…

      Medieval art also showed some heart like shapes in the early 1300s. The famous Italian painter Giotto did a painted depiction of charity in the Scrovengi Chapel in which a heart is given to Jesus. This painting had a big impact on the use of the shape of the heart going forward in representing the human emotional range in visual form.

      Interestingly, until the later 1400s the heart was usually shown upside down. At the beginning of the 1500s it flipped in images to the heart we see today point at the bottom.

      My favorite theory however, is that it is shaped after the buttocks of a woman!!! Cause we all know that Fat Bottom Girls Make the Rocking World Go Round!!!!!



      News

      Pray for Abercrombie and his M, Pray for Pipeline’s friend with cancer, Tuff Muff 2/25, Capture the Flag 3/25, Poker Ruck 4/1

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        If LL Cool J and Dora Had a Baby…

        QIC:  Clothespin

        Date: 09/06/2022

        PAX: Cooter, Cock-6, Cheney, Family Tree, Oakgasm, MollyMaid, Duvet, WetDream 

        AO: The Battery

        Conditions

        Foggy and Humid definitely gloom weather!

        COP

        Forward Fold
        LBAC Forward (IC)
        LBAC Reverse (IC)
        Seal Claps (IC)
        Tri-ceps/Shoulder Stretch right then left
        Third Grade Exercise (IC)

        The Thang

        If Dora The Explorer had daddy issues and had a baby with LLCoolJ it would have to be something like this workout….

        Merkin Mile = 1 lap and 12merkins done 4 times (You know how Dora likes to explore.)

        1 LLCoolJ = A lunge each leg, a burpee, and a Squat Jump. We Did 10. (He better be in shape Dora is only 22 and he is 54.)

        Dora:
        100 Gorilla Humpers (HC)
        200 Merkins
        300 SSH
        400 LBC
        500 Imperial Walkers
        While 1 partner does Exercises the other moseys to the cone, does 3 merkins and moseys back. (Approximately 30 yards)

        COT

        There were two guys working for the city. One would dig a hole — he would dig, dig, dig.
        The other would come behind him and fill the hole — fill, fill, fill. These two men worked furiously; one digging a hole, the other filling it up again.
        A man was watching from the sidewalk and couldn’t believe how hard these men were working, but couldn’t understand what they were doing. Finally he had to ask them.
        He said to the hole digger, “I appreciate how hard you work, but what are you doing? You dig a hole and your partner comes behind you and fills it up again!”
        The hole digger replied, “Oh yeah, must look funny, but the guy who plants the trees is sick today.”

        Moral of the story is don’t dig hole and just fill them foolishly. Plant something in them and grow it. That is what F3 is about. We dig the hole with an EH, but it’s how we plant the seed in our FNGs that matters. We have to pour into them and nurture them. That’s how we make leaders out of men. That’s how we make each other better!!!!

        Moleskin

        Lot’s of sweat and grunts today. The best part was I got a few “I hate you Clothespin” out of the group. That’s how I know we had a good time! (As I laugh maniacally…)

        Yes we did LLCoolJs to Classic Rock music! LOL

        News

        Habitat For Humanity coming up 10/8, Chubby’s on Mondays, Pray for Tinkerbell!

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          Murdering Hornets With Burning Hair!

          QIC:  Clothespin

          Date: 08/27/2022

          PAX: Mansiere, 8 Mile

          AO: Convoy

          Conditions

          Quiet, Cool and perfect for sweat equity!

          I must be scary…. Only 2 had the b… uh guts to show.

          COP

          Forward Fold
          Mosey Approximately 80 yards
          SSH 20 in cadence
          Mosey Approximately 80 yards
          Willy Mayse Hayse 14 in cadence
          Mosey Approximately 80 yards
          Little baby Arm circles forward (thumb up) 15 in cadence
          Mosey Approximately 80 yards
          Little baby Arm circles reverse (thumb down) 15 in cadence
          Mosey Approximately 80 yards
          Self Esteems while Q gets music turned on

          The Thang

          I was struggling a little. Could have been a number of things. We will call it the thin air being in the higher elevation and all.
          Murdering Hornets with Burning Hair

          Cut-a-Flip
          until you reach 50 Merkins and 50 BBS

          LL Cool J 10 Reps

          Pax performs Alternating Lunges (R-L), then a standard Burpee & finish with a Jump Squat = LL Cool J. The “Cool” part is the burpee.

          Fire Drill depends on the #of PAX (we did 2 times through)

          PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping. Go around the circle with the “stop, drop and roll” until all PAX have called “Fire”.

          Hair Burners 4 Reps

          To push weight plates (10s, 25s, 35s or 45s) across the ground in a parking lot or around a track for a given time or distance. An Area 51 Tiger Rag special.

          Murder Hornet 4 Reps

          Take on the Killer B’s Routine from Iron Pax ’19 but with a cinderblock coupon. Pax line up at the start. Murder Bunny 10 yards then: 10 Man Makers, 10 Lunges w/coupon, 10 BBS w/coupon. Repeat till 30 yard line. Once complete: Bear Crawl + Coupon Drag back to starting line. Rinse and Repeat the whole thing

          Move on to station Work!!!
          Stations on the lower parking lot when Q call Rotate take a lap around the court to next station. Q will call out the Mode of Transport. Each round. The in leu of time we only did 1 round of the stations skipping station 2. I wanted time for a stretch and some Mary. Felt it was pertinent to include the whole workout for later reference purposes.

          Modes of Transport:

          Round 1 Long jumps
          Round 2 Bernie
          Round 3 Mosey
          Round 4 walk

          Station 1:
          • 1st round merkins 10
          • 2nd round Diamond merkins 10
          • 3rd round Wide arm merkins 10
          • 4th round Flying Fish merkins 9

          Station 2:
          • 1st round burpees 10
          • 2nd round burpees 10
          • 3rd round burpees 10
          • 4th round burpees 9

          Station 3:
          • 1st round Squats 10
          • 2nd round Lunges 10
          • 3rd Round SSH 11 cadence count
          • 4th round backward lunges 8

          Station 4:
          • 1st round Baby crunches 10 HC
          • 2nd round Freddie mercury 10 HC
          • 3rd Big boy sit-ups 11 HC
          • Captain Thor 8

          Mary/Stretch:
          20 flutter Kicks IC
          20 Heel touches IC
          Forward Fold to Downward Dog Stretching Calves

          COT:
          S.S. Leadership

          1. I am the captain of my ship.
          2. I am in Ship Shape
          3. I chart my course
          4. I set sail
          5. I am a good crew mate.
          6. I lend a hand on deck
          7. I check my compass
          8. I persevere through storms.

          Moleskin

          Gloom Horns started early and abounded through the workout especially while doing BBS with a block.

          News

          Labor Day Convergence 9/5, GrowRuck 31 9/9 – 9/11, Chubby’s, Helping Tinkerbell 8/28/2022 with his farm. Keep PAX dealing with sickness in your prayers. Keep Tinkerbell (torn biceps) and Cheney (his dad) in your prayers.

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            CP at The U

            QIC:  Clothespin

            Date: 8/15/2022

            PAX: Tube Squeeze, Peffercorn, Pill Mill, Picabo, Hurt Locker, Roscoe, Rebar, Term Limit, AOL, Seagull

            AO: The U

            Conditions

            Nice upper 60s not too humid!

            COP

            Mosey around parking lot
            Forward Fold
            Willy Mayse Hayse 10 in cadence
            Little baby Arm circles forward (thumb up) 15 in cadence
            Little baby Arm circles reverse (thumb down) 15 in cadence
            Moroccan Night Club 15 in Cadence
            Seal claps 15 in cadence
            Downward dog to hissing cobra while stretching calves

            The Thang

            Probably my favorite routine
            Escobar Strikes Again

            As the pax are working out pass the heavy sandbag around and each pax completes 10 deadlifts. Continue to pass the whole time.
            100 Merkins
            100 BBS
            100 SSH (Hard Count)
            100 Biceps Curls (W/ Coupon)
            100 Imperial Walkers (Hard Count)
            100 Bench Press (W/ coupon
            100 Flutter Kicks (Hard Count)
            100 Squats (w/ Coupon)
            100 Reverse Crunch
            100 Overhead Press (W/ Coupon
            100 Toe Merkins (W/ Coupon)
            100 LBC
            100 Triceps Extensions (W/ Coupons)
            100 Coupon Step-Ups

            COT

            S.S. Leadership

            1. I am the captain of my ship.
            2. I am in Ship Shape
            3. I chart my course
            4. I set sail
            5. I am a good crew mate.
            6. I lend a hand on deck
            7. I check my compass
            8. I persevere through storms.

            Moleskin

            There was a lot of “this sucks” and “doesn’t he know we start slow on Mondays?”!!! I take that as compliments just so you know!!!
            Happy Birthday AOL!!!

            News

            Grow Ruck 31 9-9 through 9-11, Chubby’s, Convergence 9-5-2022 at Parliament.

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              So, who was on Q at Anvil?

              QIC:  Clothes……  M.I.A.

              Date: 08/082022

              PAX: Clothespin, Cooter, Mayhem, Shake N’ Bake, Mr. Clean, Blackout, WuzntMe, Cheney

              AO: Anvil/Poundtown

              Conditions

              Typical Balmy August morning 73 degrees and moist

              COP

              Clothespin led off the morning with the introduction of M.I.A. (ha ha suckers) as the Q and madness ensued.
              Same crap as usual….

              The Thang

              There may have been a little bit of trickery going on at Poundtown this morning…..
              I eat Krakens for Breakfast!
              Split into groups of 2 (we had 1 group of 3 because of an uneven #)
              Mosey 200 yards each pax does a Kraken Burpee. Rinse and repeat increasing by 1 Kraken Burpee until time is called. Stay with your group and pick up the 6!

              COT

              Lots of good things in the COT today alot of which needs to stay in that circle. Most important thing discussed was accountability and forming shield locks! We have a great asset with F3 and it needs to be used and spread!

              Moleskin

              Lots of talk about bait and switch and sabotage during the thang today… I don’t know why.
              I wondered if a couple of guys were going to survive a WuzntMe fart…..
              There was a sweaty Cooter in my group so I feel like it was the best…. Just saying

              News

              Clothespin is on Q at the Battery tonight. (Yes really!), Chubby’s, GrowRuck 31 in Woodstock, GA 9/9/2022, Labor Day Convergence at Parliament!!!

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                S.S.D.D.

                QIC:  Clothespin

                Date: 07/28/2022

                PAX: Abercrombie, WuzntME, Oakgasm, Wet Dream, Pipeline, Cooter, Mrs. Baker, Cock-6, Cheney, Duvet

                AO: The Battery

                Conditions

                Humid and Hot.

                https://idioms.thefreedictionary.com/Same+Shit+Different+Day
                same shit, different day
                rude slang An initialism of “same shit, different day,” meaning one’s situation is no better or more exciting than it has been in previous days. The initialism is used primarily in text messages and online communications.A: “Hey, Tom, it’s been a while. How are things?” B: “Eh, same shit, different day. How about you?”A: “How was work today, honey?” B: “Same shit, different day. Nothing ever changes in that place.”
                See also: different, same

                COP

                Mosey over to grassy spot
                Forward
                Fold
                SSH
                Batwings
                Beast Pose

                The Thang

                Same Sh@! Different Day
                I wanted to spread the Hell from Monday Afternoon to the morning crew!

                Hatching Butterfly
                From the seated position place the bottom of your feet together as you would do if performing the butterfly stretch. Raise hands directly over your head, lay back as if performing a WWII sit-up and return to the starting position with hands over your head. 20 OYO

                Failure to Launch
                Hold Al Gore while Q counts down from 10. At Lift-Off, explode up into a tuck jump, immediately returning to Al Gore upon landing. Repeat until unable to leave the ground (usually around rep 8 or 9, depending on count speed) We did 8.

                Fire Drill
                PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping. Go around the circle with the “stop, drop and roll” until all PAX have called “Fire”.

                Mosey up the hill the back way through the playground!

                Hair Burners
                To push weight plates (10s, 25s, 35s or 45s) across the ground in a parking lot or around a track for a given time or distance. An Area 51 Tiger Rag special. 4 Out and back using blocks

                Manmaker Merkin
                High plank with coupon (cinders are great) laying to your right side. Perform a Merkin. Reach under your body with your left hand and drag the coupon to the opposite side of your body. Flap Jack. Repeato. 15 OYO

                Merkin Jack
                Just as the name suggests. This is a merkin with a plank Jack at the bottom of the merkin. It is done on a 4 count. Down on 1 / Legs out on 2 (while in the bottom of the merkin) / Legs in on 3 / Up on 4

                Murder Hornet
                Take on the Killer B’s Routine from Iron Pax ’19 but with a cinderblock coupon. Pax line up at the start. Murder Bunny 10 yards then: 10 Man Makers, 10 Lunges w/coupon, 10 BBS w/coupon. Repeat til 30 yard line. Once complete: Bear Crawl + Coupon Drag back to starting line. Rinse and Repeat the whole thing. (We did Manmakers as Thrusters with the block going all the way to the ground.)

                COT

                S.S. Leadership 

                1. I am the captain of my ship.
                2. I am in Ship Shape
                3. I chart my course
                4. I set sail
                5. I am a good crew mate.
                6. I lend a hand on deck
                7. I check my compass
                8. I persevere through storms

                Moleskin

                Gummies…..
                Gloom horns abounded this morning!
                Abercrombie and WuzntMe were warned and showed up anyway…. Retards (yes I’m kidding….maybe)

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                  None of us do Manmakers Correctly

                  QIC:  Clothespin

                  Date: 07/25/2022

                  PAX: Ducktales, NordicTrak, Mr. Clean, Abercrombie, Blue, WuzntMe

                  AO: The Battery

                  Conditions

                  Humid and Hot. Not of bad as recent heat.

                  Huh! They wanted Hell Week……

                  COP

                  Mosey over to grassy spot
                  Forward
                  Fold
                  SSH
                  Batwings
                  Beast Pose

                  The Thang

                  We are all wrong about proper Manmakers
                  https://f3nation.com/exicon/entry/3244/?gvid=398721

                  Hatching Butterfly
                  From the seated position place the bottom of your feet together as you would do if performing the butterfly stretch. Raise hands directly over your head, lay back as if performing a WWII sit-up and return to the starting position with hands over your head. 20 OYO

                  Failure to Launch
                  Hold Al Gore while Q counts down from 10. At Lift-Off, explode up into a tuck jump, immediately returning to Al Gore upon landing. Repeat until unable to leave the ground (usually around rep 8 or 9, depending on count speed) We did 8.

                  Fire Drill
                  PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping. Go around the circle with the “stop, drop and roll” until all PAX have called “Fire”.

                  Mosey up the hill the back way through the playground!

                  Hair Burners
                  To push weight plates (10s, 25s, 35s or 45s) across the ground in a parking lot or around a track for a given time or distance. An Area 51 Tiger Rag special. 4 Out and back using blocks

                  Manmaker Merkin
                  High plank with coupon (cinders are great) laying to your right side. Perform a Merkin. Reach under your body with your left hand and drag the coupon to the opposite side of your body. Flap Jack. Repeato. 15 OYO

                  Merkin Jack
                  Just as the name suggests. This is a merkin with a plank Jack at the bottom of the merkin. It is done on a 4 count. Down on 1 / Legs out on 2 (while in the bottom of the merkin) / Legs in on 3 / Up on 4

                  Murder Hornet
                  Take on the Killer B’s Routine from Iron Pax ’19 but with a cinderblock coupon. Pax line up at the start. Murder Bunny 10 yards then: 10 Man Makers, 10 Lunges w/coupon, 10 BBS w/coupon. Repeat til 30 yard line. Once complete: Bear Crawl + Coupon Drag back to starting line. Rinse and Repeat the whole thing. (We did Manmakers as Thrusters with the block going all the way to the ground.)

                  COT

                  S.S. Leadership 

                  1. I am the captain of my ship.
                  2. I am in Ship Shape
                  3. I chart my course
                  4. I set sail
                  5. I am a good crew mate.
                  6. I lend a hand on deck
                  7. I check my compass
                  8. I persevere through storms

                  Moleskin

                  Gummies…..
                  I thought there would be more running…
                  None of us know how to actually do Manmakers.

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                    Fallen Five 2022

                    QIC:  Clothespin

                    Date: 07/16/2022

                    PAX: [Abercrombie, Cooter, Pipeline, MollyMaid (R), Mr. Clean, Gretel, Loveboat, Rocketman (RR), Coin Purse, Manscaper, PianoMan, Centerfold, Goo-Goo, She Shed, Squirt, Roundup (R), Face Plant, Transplant (R), Stork (R), Ponce (R), Church Mouse, 8 Seconds, Starbucks, Term Limit, Spooner, Pink Panther, Sniffer, Shamu, Sojourner (RR), Cart Girl

                    AO: Hot Dam

                    Conditions

                    Typical hot humid and sunny July morning!

                    • Sgt. Carson Holmquist – 25, survived by wife Jasmine, son Wyatt, and daughter Wrylin (whom he never met). Deployed to Afghanistan twice as part of Operation Enduring Freedom. He was so proud of being a Marine that when he finished boot camp, he returned to his hometown of Grantsburg, Wisconsin, and paid a visit to his high school dressed in his formal blues. A bald eagle is said to have followed the funeral procession and watched the burial perched in a tree above.

                    • Petty Officer 2nd Class Randall Smith – 24, survived by wife Angie and daughters Lyla, Eila, and Kyla. He loved baseball and the song “Sweet Caroline.”

                    • Gunnery Sgt. Tommy Sullivan – 40, was deployed twice during the Iraq War and received two Purple Hearts. The Pentagon said he had been enlisted nearly 18 years. Described as a “Marine’s Marine.”

                    • Lance Cpl. Skip Wells – 21, was known for always smiling, even at 3AM wake-ups. Wells loved flag football, Nerf guns and U.S. history. He dreamed of being a drill sergeant.

                    • Staff Sgt. David Wyatt – 39, survived by wife Lorri, and two children. Wyatt served two tours in Iraq and one in Afghanistan. As a young man, he was known to run up mountains, just for fun seeking to be the fastest. Wyatt directed his junior troops to clear a nearby neighborhood park that was packed with children. In the face of danger, he thought of others.

                    COP

                    COP:

                    Mosey down parking lot and back up grassy hill.

                    Third Grade Exercise 15 in cadence

                    5 burpees 

                    SSH 20 in cadence

                    5 burpees

                    Willy Mayse Hayse 14 in cadence

                    5 burpees

                    Little baby Arm circles forward (thumb up) 15 in cadence

                    5 burpees

                    Little baby Arm circles reverse (thumb down) 15 in cadence

                    5 burpees

                    Cherry Pickers 15 in cadence

                    5 Marine Corps Push-ups

                    The Thang

                    Nice Tie Manscaper

                    Growing up Routine :

                    When you are born you don’t just start walking so we went through the progressive stages of moving while growing up.

                    25 Aquamans to simulate being laid on your belly as a child

                    15 BBS to represent sitting up

                    Bear crawl from placed cones to curb to represent that crawling phase.

                    Duck walk from curb to center island to represent the toddler stage.

                    Mall Walk back to comes because you have mastered walking finally!

                    Move on to stations.

                    Stations:

                    Spend 5 minutes at each station will make 1.5 trips around before time for Mary. Mode of transport is Bear crawl for half and Bernie for the rest. Read printed biography for one of the Fallen at each station!

                    Station 1:

                    • Merkins-20 on your own

                    • Burpees-5 on your own

                    • Baby Crunches-20 on your own

                    • Air Squats-20 on your own

                    • SSH-25 in cadence 

                    Station 2:

                    • Divebombers-15 on your own

                    • Burpees-5 on your own

                    • Freddie Mercury-16 on your own HC

                    • Lunges-14 on your own HC

                    • SSH-25 in cadence 

                    Station 3:

                    • Aquaman-15 on your own

                    • Burpees-5 on your own

                    • Big boy situps-15 on your own

                    • Diamond Merkins 15 on your own

                    • SSH-25 in cadence 

                    Station 4:

                    • Wide Merkins-15 on your own

                    • Burpees-5 on your own

                    • Captain Thor 15 on your own

                    • Imperial Walkers 15 on your own

                    • SSH-25 in cadence 

                    Station 5:

                    • Decline Merkins-12 on your own

                    • Burpees-5 on your own

                    • Pickle Pointers-12 on your own HC

                    • High knees-20 on your own HC

                    • SSH-25 in cadence

                    Mary/Yoga:

                    • Downward Dog
                    • Cobra 
                    • 1 minute Beast Pose
                    • 30 second Plank
                    • Flutter Kicks 15 IC
                    • V-ups 15 IC

                    COT

                    COT:

                    John 15: 12-13

                    This is my commandment, that you love one another, just as I have loved you. Greater love has no one than this, that a person will lay down his life for his friends. The men we remembered today paid the ultimate price. They paid that while saving and helping others because thoughtless act off terror. We live in the greatest nation in the world. We have the freedom to do whatever we want to do. We have that because of men and women who fight for those freedoms. Because of men like the ones we remembered today

                    Moleskin

                    Manscaper was overdressed with the tie…..

                    News

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