Foundational Form – Candu – Boneyard – 7/18

QIC: Candu

Date: 07/16/2019

PAX: Deep End, Ducktales, Iron Butt (Respect x2), Lutefisk, Sunburn (Respect), Cliffhanger, Dirk, The Count (Respect x2), Milkman

AO: Boneyard


Conditions: So frickin moist, damp if you will (i know you will)

COP

SSH x 15 IC

Slow Squat x 15 IC

Finkle Swings x 10 each leg

Windmills x 10 ICn

Seal Straddle Squats x 15 IC

Merkins x 10 IC

Carolina Dry Docks x 10 IC

Monkey Humpers x 10 IC

Mtn Climbers x 10 IC

The Thang – Foundational Form

5 Each of everythang

Form Form Form– Deep, Down, Controlled, Thoughtful, Precise, Intentional

No leverage, no body weight, no momentum 

2 Groups – Upper Body & Lower Body

Upper Body – Chin-ups, Dips, Inverted Rows, Pull-Ups, Kerlina Dry Docks

Lower Body – Deep Assisted Squats, Spilt Leg Lunges, Balance Squats, Leg Raises, Jump Squats

10 each kinda guy? Tough, hold the 5th until failure

Complete all upper, lap, complete lower, lap

Need to modify> Modify intentionally, focusing on getting where you need to be to accomplish the desired move with enough assistance to execute the desired move with purpose and control 

Next Round – 3 each

Next Round – 1 each – slow as you can go


COT

Jesus Is Calling  – Self Pity is a Slimy, bottomless pit

Candu’s interpretation: Headed towards the slope? Come to F3 more. Feeling low? Tell a F3 confidant. Then come to F3 more. Things not going your way? Come to F3 more. Things going your way? Come to F3 more and share your positive energy!!!


Moleskin

You’re always supposed to focus on form!!! – The Count

Deep End came out of the depths to be with us, opened up a lil bit, & used F3 to spring his way into a big personal day. Proud of him.  Look forward to more consistency outta him. 


News

Nah


Recent Backblasts

    2nd Fallen Five Reflections

    QIC: Italian Job and Catfish

    Date: 07/13/2019

    PAX: Fallen Five Reflections

    AO: The Dame

    Backblast for 2nd Annual Fallen Five can be found here:
    https://f3chattanooga.wpcomstaging.com/2019/07/16/2nd-annual-fallen-five-memorial-event/



    I’ve only gotten into rucking fairly recently but am really enjoying it.  I especially love the team focus and how it incorporates the 1st and 2nd F’s at the same time.  I was looking for an event like the Fallen Five as a measuring stick for how much more I need to train for GrowRuck and knew this was a great opportunity for that and to meet some fellow PAX from another region.  After listening to the Round Table podcast, I realized how important this event was in honoring the men who gave their lives on that day in 2015 and I also how little attention this terrorist attack has received since it happened considering how horrible it was.  From a physical standpoint, the event didn’t disappoint as the beatdowns were hard, the coupons were heavy, and the distance was long enough to leave me feeling it the next day. Beyond that, I was moved by how many civilians stopped to say hello and thank you, honk, wave, and take pictures as we were rucking to the park and back.  It was very evident that the community was appreciative of what we were doing and I felt humbled to be a part of such an impactful event. Learning more about those who were killed from I-Job during the convergence and visiting the scene of the attack and seeing the 5 flags hanging from the bridge really brought this home for me. It was truly an honor to participate in this event and even more so to do it alongside my F3 brothers.  Aye!

    SYITG,

    —Whiz (Alpha)


    Thanks again for putting on such an awesome event! The purpose behind it all was truly humbling, being back where it all happened and seeing those five flags was an unreal experience. It was amazing seeing the support in your community, not only from those who showed up, but all the honks, engine revs, people stopping and taking pictures and asking what we are doing. This is just an awesome event you guys put on, I was proud to be a part of it.

    —Inseam (Alpha)


    Mr Clean, thank you giving us the opportunity to take part in honoring the Fallen Five  in Chattanooga yesterday. Here are some of my thoughts that stood out to me during the event.

    We’re appreciative of you and all the Qs that led workouts, and these are the ones that stood out to me.

    Catfish and Italian Job’s BDs seemed to complement each other – the Buddy Carry up the hill was appropriate for what we’re sometimes called to do – it’s hard, not sure you can do it, but it has to be done.

    Italian Job Q where he read the background of each man killed and gave us an insight into each life was powerful. The COT we did at the end of the bootcamp was well done.

    Fissure and Ducktales Qs at the end – Stretching and the running with 1/2 burpees and other things was good variety.

    More reflections:

    Ducktales and Vila keeping us together and steady on the Ruck, Dixie Chick keeping us safe at the crossings.

    Gut Check always with a smile and words of encouragement.

    Iron Butt telling me how he got his name.

    Zohan – whenever I looked always seemed to be carrying something, more times than his share with the 80# I think.

    Billy (can’t remember the other part of his F3 name) telling me about the ruck club he belongs to and his martial arts background.

    Vila putting up with my BS when he could’ve squashed me like a bug.

    FNG Echo thinking we didn’t have enough coupons and brought his own pole which we had to carry while he carried a flag sometimes!

    Echo confusing the cadence count – he didn’t know how so we all got confused!

    Getting patched by Mr Clean at the end! This patch is among my most cherished.

    The most powerful  experience was were we stopped for a minute’s silence at the depot where the shootings took place. 

    Hope to see you again soon!

    —Mufasa (Alpha)


    I wanted to thank you very much for organizing the Fallen Five this year!

    I found the whole event, start to end, a great combination of all three Fs. I admit that initially I came to experience a teaser for the upcoming GrowRuck but I got much more of it. 

    I think that it was on the back of Italian Job’s ruck, a patch that said “if you want to go fast go alone, if you want to go far go together” and I think it was an apt patch for the Fallen Five. At times I begrudged having to slow down often and even stop but it was a good reminder that the focus was doing this as a group and not a competition. There is much that we can achieve working together and it’s well worth the cost to slow down when needed to make sure you’re staying together. Otherwise, whatever you set out to do might not have any value if you end up alone. This is why Fellowship is not just an outcome of F3, it’s a commitment.

    Thank you!

    —Zohan (Alpha)


    Thank you F3 Chattanooga for hosting a great event yesterday. I was impressed by everyone I met there; and the initial beat down right away laid the foundation for the deep meaning of why we all converged. In the blazing Tennessee sun the group dug deep for a 6mi Ruck moving multiple coupons and crushed the second brutal beat down at what would surprise me as our ultimate destination – I was not aware we’d visit the place those five brave souls lost their lives; the moment of silence was touching and heavy – it was a moment I won’t soon forget. I think the group appreciated the audible on the return trip, and I have to say the dip in the lake may have been the most glorious swim I’ve ever had. The second F lunch was fantastic, I made many new friends and I look forward to seeing many of you at GrowRuck 15 in my neck of the woods next month.

    —Dosido (Alpha)


    To everyone involved in planning and coordinating this event, I sincerely thank you for your attention to detail, execution and leadership. Mr. Clean great coordination across all facets of the event and even bigger thanks for coming up with the idea last year! Ducktales/The Count/Fissure/Iron Butt/ Ringwald/Mr. Clean– awesome work with promoting the event so well across several media outlets! Fissure/Ducktales/Vila for the route planning, ruck specifics and procedures. Italian Job & Catfish– thank you for making the trip, providing a proper butt-whoopin’ and delivering some points of leadership throughout. And finally, thanks for all the pax/ruckers  who traveled distances from out of town to join us; that was such a special feeling to lock shields with all of the pax around the region.

    I had a great time and I don’t think there was a dry body after 3 minutes into the boot camp. I must say that aside from the GoRuck Tough I recently completed, I have not been challenged like this in all my life. It was a total group effort, and everyone was positive throughout. Yeah, sure the dead heat of summer upon us gave us reason to be sulky, but as mentioned before – those horns honking from passing cars or just passerby’s on foot giving us encouragement was a really cool experience. The reason for the event was also not lost on any of us – a great and purposeful boot camp beat down in the beginning was super touching and the moment of silence at the point of the attacks was so surreal. After that point, the “embracing the suck” moniker so widely shared in Go Ruck was not so difficult, all things considered.

    I probably speak for most of us and say that I cannot wait for next year’s installment of the event! This will be a huge event going forward.

    Now for some personal musings:

    • The barbell American Flag gave me real soreness days later. I don’t think I’m carrying that thing right and it wasn’t my first rodeo in the thunderdome.
    • 80lb sandbags…. damn…
    • Endex at a water source is a must for any/all Ruck events; regardless of distance covered
    • Future event consideration – we should ruck/carry a boot or treasure chest for more donations. People would have thrown money at us for the cause!
    • I’ll do any event Zohan wants to do – that guy carries everything and doesn’t shy away from anything hard
      – Prosciutto (F3 Chatt)

    Went to bed early and was planning on sleeping til 5:30. Body alarm woke me up at 4. Made the most of it and did a gear check and made a big omelet with a banana and apple. Gear check good except for source mouth piece for hydration. Got to The Dame AO at 06:30 and there were already 6 clown cars there! Great fellowship before. Specifically with Dixie chick, Cherokee ruck Q Bloodhound, and of course My F3Chatt HIM. Mr. Clean called me on the way there and the day before to finalize all details together, thank you Grady. You saw in your head how we could come together and build an event to honer the fallen and it was now that time. “5 MINUTE WARNING” from Italian job and then we started “ONE! ONE!”, COT and namearoma (Thanks Echo). Always excited to post with a Q from a different region. The TRUEbadours Catfish and Italian Job led a solid beatdown. Ruck was warm, I had planned on being the six, Catfish recommended we keep coupons behind the flags, and I did not account for that. Catfish and I rotated as the six and had great fellowship, even recorded an episode of pick up the six click here for audio 

    Temps started rising and then we started seeing runners that just finished the hero’s run. This timing was not planned but was perfect! We ran into some Rucker’s that knew the family of one of the fallen and have been rucking the Hero’s Run for years! They are a Marietta ruck club that will team up with us next year. At the mid way point, Command Sargent Major Paul Vallade (F3 Echo) spoke to us while I assessed blisters… the wet AMERICAN flag socks were a bad choice for the MACV-1’s. The blister larger than a silver John Fitzgerald Kennedy silver piece… I installed new socks just in time for a Daniel Haugland (F3 Vila) beatdown, myself and Nick Spinelli (F3 Fissure) brought the pain. Fissure ended our beatdown infront of the reserve center by the flags. A few of Alpha company did not know where the coward attacked 4 years ago. We shared a moment, and as I write, I am getting teared up about the loss of life that day. We took a moment of silence. We re-rucked and headed off back towards The Dame. Getting back at the end and walking into the cool lake with boots on was the best part of my day. Dried off some, put on dry shirt, and went for fellowship with about 20 out of the 29 that rucked. I am writing this Wednesday and still sore and proud to be #noogastrong. AYE!
    – Ducktales (F3 Chatt

    Recent Backblasts

      Chest Day

      QIC: Fissure

      Date: 07/15/2019

      PAX: Red Tees, Ducktales, Mr. Clean, Loan Shark

      AO: The Huey


      Conditions

      Muggy


      COP

      Walk to the covered picnic area
      Fwd Fold
      Sun Salutations
      Fwd Fold

      The Thang

      YHC tweaked a knee tryna be as bada** as Prosciutto on the lake this past weekend so today’s beatdown will consist of very little running.  Get ready for a chest day.

      20 Merkins OYO, recover, 20 Big Boy Situps, recover
      18 “
      16 “
      14 “
      12 “
      10 “
      8 “
      6 “
      4 “
      2 “
      20 Merkins OYO, recover, 20 Big Boy situps, recover

      10 Werkins OYO, 10 dips IC, 10 pickle pounders IC
      10 Merkins OYO, 10 dips IC, 10 pickle pounders IC
      10 Diamond Merkins OYO, 10 dips IC, 10 pickle pounders IC
      10 Decline Merkins OYO, 20 dips OYO, 20 LBCs IC
      10 Incline Merkins OYO, 20 dips OYO, 20 LBCs IC
      10 Carolina dry docks OYO, 20 dips OYO, 20 LBCs IC

      MOM

      Toe touches
      Flutterkicks
      Six Inches
      Dead bug
      LBCs


      COT

      Proverbs 22:1 
      A good name is more desirable than great riches; to be esteemed is better than silver or gold


      Moleskin

      The struggle was real but 3/5 of the crew today participated in the Fallen Five event.  Not too shabby.

      Loan Shark’s tailbone didn’t like the big boy situps.  #tap

      The creative counting of our newly named Echo was still in our conversation.  Won’t be soon forgotten.  Aaaaaaaaaaaaaaaaaaaaaaaand 1-1…


      News

      F3 Dads Day – 8.10.19 location TBD


      Recent Backblasts

        Full Body Beasts

        QIC: threeskin

        Date: 07/15/2019

        PAX: Bernie, BMX, Early Bird, FastLane, Home Alone, Mayhem, Oiler, Peanuts, Sidekick, Sparky, Swamp Donkey

        AO: Beast Ridge


        Conditions

        So Humid…   sooooo humid….

        COP

        Threeskin Warm Up: SSH Heavy, not a burpee in sight. 

        SSHs x 10 IC
        Forward Fold – Silent Cadence
        SSHs x 10 IC
        Good Mornings x 10 IC
        SSHs x 10 IC
        Willie Mays Hays x 10 IC
        SSHs x 10 IC
        Little Baby Arm Circles x 10 IC
        SSHs x 10 IC
        Reverse Little Baby Arm Circles x 10 IC
        SSHs x 10 IC
        Military Press x 10 IC

        Mosey to Playground

        The Thang

        This is a beast, keep it simple.
        Upper and Lower Body Round 1:
        Grab a partner: 3 sets of 10 in rotating fashion
        Rows/Curls/Knees to Chest
        Air Squats/Lunges/Imperial Walkers

        Mosey to the famous Sidekick field

        Upper and Lower Body Round 2:
        Grab a partner: 3 sets in rotating fashion – alternate full and half field 
        In the pavilion: do slow merkins
        On the field: run

        Upper and Lower Body Round 3:
        Grab a partner: 3 sets in rotating fashion
        In the pavilion: do incline merkins
        On the field: skip, when you reach the end, run back

        Mosey Back to parking lot. 


        COT

        Counterama yep
        Namerama yep
        Announcearama sure
        Ball Of Man. uh huh

        BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

        Be the Bigger Man: find a place to plug and contribute.
        What is your passion?  What is your skill set?
        Part of F3 is the organic nature and decentralized organization, this means your are just as important as the guy next to your.  You can contribute just as much and have just as much effect.  Man up, show up, level up.  


        Moleskin

        someone forgot to turn the dehumidifier on

        La Quinta is not 5 stars

        the border war for beast ridge continues!


        News

         


        Recent Backblasts

          Don’t make excuses, your friends don’t need them, others won’t believe them……

          QIC: Best In Show

          Date: 06/24/2019

          PAX: Early Bird, Fastlane, FNG-Focker, Jazzy Jag, Mayhem (RESPECT), Oiler, Sidekick, Skitch, Sparky

          AO: Beast Ridge


          Conditions

          74 and moist…..


          COP

          Little Mosey to find us a nice grassy spot…

          SSH

          Kick Out Squat (don’t judge the Q for lack of coordination and counting)

          Mtn Climbers

          SSH

          Fire Hydrants

          St Bernard Squat

          SSH

          Smashing Pumpkins

          Plank

          SSH

          LBAC

          RLBAC

          Imperial Walkers

          The Thang

          Another little mosey towards the stadium, found us a wall,
          Wall sits – 60 seconds

          Ali’s and Joe Fraziers (at this point Focker (FNG) decided to splash merlot. I was hit with some splatter, and almost splashed some myself…..enough of that.

          Mosey to the far end of the field and lined up at the bottom, paired up for some Dora.

          100 squats/ 100 plank jacks/ 100 St Bernard squats (cause the legs weren’t burning enough)

          pax 1- sprint/jog to top – alternate with Bernie Sanders

          Pax 2- performing the exercises described above)

          To the parking lot where we met Mary for a quick hello.


          COT

          Left the pax with the word that came to me the night before, Growth.  When I got involved with F3 in September of 2017, we had 2 workouts at Hill City and 1 at Landfill on Saturdays, now we are at 8 and growing. It is amazing how the growth has become exponential, and it shows no sign of slowing down. I am glad to call you all my brothers and many of you friend.


          Moleskin

          My first Q with a merlot splash, so proud…..

          Only took me 3 weeks to post this BB. I could make a lot of excuses, but I won’t. Just didn’t do it because I did not put this as a priority. I apologize for that, I am entrusted to lead these men when I am on Q, I will do better going forward. Please hold me accountable.


           


          Recent Backblasts

            Hey Kids, We Found Mt Hacksaw

            QIC: WuzntMe

            Date: 7/12/2019

            PAX: Madoff, POS, Threeskin, Oiler, Escobar, FNG-BMX (2.0), Bernie, Fastlane, FNG-J-Wow, Lutefisk, Toe Tag, John Doe, FNG-Flatline, Sparky (Respect), Clothespin, Sidekick, Home Alone, Gaylord, MaYhem (respect), DNF, Annie

            AO: Hacksaw


            Conditions

            Hot. Muggy. Standard July.


            COP

            Mosey from the parking lot, down to the Big Flag, under Apison Pike. Circle up at Sheriff’s Lot.

            SSH x20
            Merkins x10 IC
            SSH x20
            Forward Fold
            Right over Left
            Left over Right
            Willie Mays Hays x10
            SSH x20
            LBAC x20
            Reversex20
            SealClapsx20
            Burpees x5 OYO

            The Thang

            Mt Hacksaw

            We mosey back under the road and through the woods to the softball (?maybe?) complex. 
            Base station is control freak merkins. Each stage up the road is a new exercise, then we run back to the base station, and begin again. After each round, we add a new exercise, and return to base. Think suicides, but adding an exercise at each stop. Cadence passed off to a new member of the PAX for each item. 

            Control Freak Merkins x5 (YHC)
            Flutter Kicks x5 (Sidekick)
            Dips x 5 (MaYhem)
            Shoulder Taps x 5 (John Doe)
            Parker Peters x5 (Threeskin)
            Freddy Mercuries x5 (Escobar)
            Slow squats x5 (DNF)
            Mountain Climbers x5 (YHC)

            Just enough time to mosey back to the parking lot. Time.


            COT

            CIRCLE OF TRUST:  I’ve been awful this week. I didn’t get up on Monday, or Tuesday, or Wednesday, or Thursday. I’ve had a rough week with a new job, and my natural state is to retreat and avoid people. But the brotherhood is real, and wouldn’t let me do that. Three different people reached out to me to find out where I was, and get me back in the swing of things. You get out of F3 what you put into it. I’m grateful for the accountability. 
            BALL OF MAN: MaYhem led us out.


            Moleskin

            The pavement at Mt Hacksaw sucks, and is like trying to do merkins on chewed bubblegum. Sidekick made sure to make his displeasure known.


            We have some new Qs coming on line, and in short order. There was a method to the madness of passing cadence. Sometimes that means cadence is a little rocky. It’s cool. We all have to learn somehow.

            Humidity was like working through a cloud. Everyone was soaked. 


            J-Wow was named because his name is Jay and he’s from New Jersey.
            Flatline was so named because he was brought by John Doe, obvs.
            BMX is Bernie’s 2.0. Impressive to drag a gradeschooler out of bed before 10 during the summer.


            News

            Fallen Five convergence 7/13. 


            Recent Backblasts

              Gettin Back At It

              QIC: Sidekick

              Date: 07/08/2019

              PAX: Sparky, Home Alone, Early Bird, FNG-Gaylord, Focker, Mayhem, Fastlane, Rollback

              AO: Beast Ridge


              Conditions

              74 and HUMID


              COP

              SSH ICX25; Forward Fold ICX12; Willie Mays Hays ICX12; SSH ICX15; Mercans ICX15; Right over Left ICX10; Left over Right ICX10; LBAC ICX10; Reverse ICX10; Morrocan Night CLub ICX10; Shoulder Press ICX10; Slow Squats ICX15; Mosey to the Soccer field

              The Thang

              11s on the Hill

              Using the steep hill in the SE corner of the soccer field.

              1 Mercan at the bottom – Bear Crawl up the hill – 10 Squat jumps at the Top – Crawl bear down

              Continue this ending with 10 mercans at the bottom and 1 squat jump at the top

              Mosey – karaoke right – Karaoke left – bernie – Mosey to the next corner

              15 Monkey humpers

              Sprint to the next corner

              Wall Work

              Assume a wall sit.  Series of Arm postions as we work through a 2.5 minute wall sit

              Mosey to the bleachers

              Bleacher Work

              10 Ircans – Box Jump – 10 Ircans – Box Jump – repeat to the top.  Mosey lap around the bleachers.

              10 Dercans – Box jump – 10 Dercans – Box Jump – repeat to the top.  Mosey lap around the bleachers.

              Mosey to the flag.  Time


              COT

              Time to get back at it.  long Holiday weekend (or week for me) makes us want to be lazy.  time to dust off those F3 shoes and get back to work.


              Moleskin

              PAX did very well.  Workout was quite a bit harder than what I had in my head.  The guys pushed through with minimal complaining.  There were some modifications made for the betterment of their individual longevity


              News

              Fallen 5 convergence and ruck event on 7/13 at 7 AM – The Dame


              Recent Backblasts

                No Apologies Necessary

                QIC: Mr. Clean

                Date: 07/11/2019

                PAX: Hasbro, Truck-Yeah, U-Turn

                AO: The Huey


                Conditions

                76 degrees. With a muggy index of 500%.


                COP

                SSH — 15

                Imperial Walkers — 10

                SSH — 15

                Finkle Swings — 10

                SSH — 15

                High Knees — 10

                SSH — 15

                Plank Walk Ups — 10

                SSH — 15

                The Thang

                Dora

                100 – Overhead Claps

                200 – Dips

                300 – Dolly’s

                4 Corner Ladders

                Complete 1 rep of each exercise at one of the four corners. Increase by one rep on each lap up to 11 or time ends…


                Monkey Humpers 

                Squats

                BBSU

                Jump Squat

                Pax completed 7 of each..


                COT

                Don’t ever look in the mirror and apologize. If you’re looking in the mirror and apologizing, then deep down you know you’re not giving your best. ONLY YOU can define your best efforts. I challenge you to go out this week with that attitude.


                Moleskin

                Too muggy for any moles…


                News

                Fallen Five Ruck with Dame Convergence


                Recent Backblasts

                  Motivation Station(s)

                  QIC: Ringwald

                  Date: 07/11/2019

                  PAX: VSquared, Iron Butt, Sunburn, FNG-Bud Light, Vila, Uncle Fester, Hobo, Back Pew, Red Tees, Sunshine, Skitch, Sidekick, Candu, Ducktales, Dirk, Prosciutto

                  AO: Hill City


                  Conditions

                  Warm and muggy. The mugginess was almost unbearable. It was so muggy your shirt stuck to you the second you left your vehicle. Did I mention it was muggy?


                  COP

                  Good Mornings x 10 IC
                  Willie Mays Hays x 10 IC
                  Squats x 10 IC
                  Butt Kickers x 10 IC
                  SSH x 20 IC
                  Little Arm Circles x 10 IC
                  Reverse Arm Circles x 10 IC
                  Shoulder Press x 10 IC
                  Cherry Pickers x 10 IC
                  Moroccan Night Club x 10 IC
                  SSH x 10 IC
                  Mountain Climbers x 15 IC
                  Plank Jacks x 15 IC
                  Peter Parkers x 15 IC
                  SSH x 20 IC

                  The Thang

                  I set up 4 Stations around the East side of Coolidge Park: Arms, Legs, Core, Body. Divided the PAX into 4 groups and each group started at a separate station. The groups rotated through the station for the first round of exercises, then all PAX took a lap. Rinse and repeat for the remaining rounds.

                  Arms Station – Near the picnic tables
                  Round 1 – 20 Curls
                  Round 2 – 20 Bench Press
                  Round 3 – 20 Merkins
                  Round 4 – 20 Triceps Dips

                  Legs Station
                  Round 1 – 30 Squats
                  Round 2 – 30 Lunges
                  Round 3 – 30 Step Ups
                  Round 4 – 30 Jump Squats

                  Core Station
                  Round 1 – 50 LBCs
                  Round 2 – 50 Flutter Kicks
                  Round 3 – 50 American Hammers
                  Round 4 – 20 Big Boy Situps

                  Body Station
                  Round 1 – 10 Burpees
                  Round 2 – 5 Eight-Count Body Builders 
                  Round 3 – 5 4x4s
                  Round 4 – 20 Smurf Jacks


                  COT

                  It does not matter how slowly you go, as long as you do not stop. -Confucius 

                  I encouraged each group to motivate each other and not leave the station until every man in the group had finished, no matter how long it took. We each have our own measuring sticks in life, but when we stop we fail. Do not compare yourself to others, but only to yourself in order to move forward, get better, succeed.


                  Moleskin

                  Channel 9 News was there to film the workout, so it was rather quiet as the men were on their best behavior. Maybe they were too busy flexing for the news reporter lady? Who knows, all I know is that this was the first time I didn’t hear a single gloom horn.


                  News

                  Fallen Five Ruck Convergence – The Dame – 7/13/2019


                  Recent Backblasts

                    Lions Den – Ohms – 07/03

                    QIC: Ohms

                    Date: 07/03/2019

                    PAX: Red Tees, Willy Loman

                    AO: Lions Den


                    Conditions

                    nice


                    The Thang

                    • SSH x 50 IC, Indian Run 400m
                    • SSH x 50 IC, 40 LBC, Indian Run 400m
                    • SSH x 50 IC, 40 LBC, 30 Merkins, Indian Run 400m
                    • SSH x 50 IC, 40 LBC, 30 Merkins, 20 Jump Squats, Indian Run 400m
                    • SSH x 50 IC, 40 LBC, 30 Merkins, 20 Jump Squats, 10 Burpees, Indian Run 400m

                    COT

                    “Everybody comes to a point in their life when they want to quot. But it’s what you do at that moment that determines who you are.”


                    Recent Backblasts