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Goose – Hill City (03/26)

QIC: Goose
Date: 03/26/2019
PAX: Prosciutto, Money Ball, Care Bear, Laces Out, Sunshine, Skitch, Hobo
AO: Hill City

Conditions 

50 Degrees perfect weather

COP

Mosey to Great Hall, SSH, Imperial Walkers, Merkins, Third Grade Exercises, Hamstring Hangs

The Thang

Mosey To to Walnut Bridge, 15 Burpees OYO, Mosey to Hills, Box Jumps up stairs and then jailbreak up grassy hill, 3 rounds. Mosey Over to boob hill, bear crawls up and merkins at the bottom, 4 rounds. Mosey back to field by blue rhino, finish up with jailbreaks.

COT

New Season, New You. 

News

Recent Backblasts

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    #F3MentalBattle

    QIC: Fissure
    Date: 03/27/2019
    PAX: VSquared, She Shed, Geek Squad, Sidekick, Milkman, Magnum, Vila, Whittler, U-Turn, Prosciutto, Ohms
    AO: Lions Den

    Conditions

    40 degrees and dry

    COP

    Met at Middle School lot

    4 of 12 pax picked up DRP and mosey’d down to cones (50 yards)
    Bernie back, swap DRP
    High knees down
    Bernie back, swap DRP
    Butt kickers down, 
    Bernie back, swap DRP
    Mosey down
    Bernie back

    Circle up
    50 SSH IC
    cotton pickers x 10 IC
    25 SSH IC
    Slow windmills x 10 IC
    10 SSH IC
    8-count bodybuilders x 8

    All of us marched/mosey’d the 4 DRPs up the big hill at the entrance to Red Bank Middle and deposited them 8 light poles up (maybe 9 not sure) then back down to the base

    The Thang

    Pax faced the hill

    20 Merkins IC
    20 Squats IC
    20 flutterkicks (hands above body) IC
    Sprint to DRPs, first man grabs one DRP and returns it to the base

    10 merkins IC
    20 squats IC
    15 flutterkicks IC
    Sprint to DRPs, new man grabs one DRP and returns it to the base

    10 merkins IC
    20 squats IC
    15 flutterkicks IC
    Sprint to DRPs, new man grabs one DRP while Whittler was instructed to sneakily grab the last of the four DRPs and head back down the hill

    10 Merkins IC
    15 squats IC
    15 flutterkicks IC

    1:30 plank to end

    COT

    Today was different.  We wrapped up about 5 minutes early to leave time for an extended COT.  She Shed shared about losing close friends to suicide and addiction and the impact its made on his life and a driving force behind why he continues to show up to F3.  He’d seen them put themselves last and paid the price for it.  Many thanks to She Shed for sharing from the heart this morning.  

    F3 Nation spread the word and we joined the push put a spotlight on mental health today.  As Dark Helmet said, one of the leading contributing factors to feelings of depression, and to mental health issues in general is feelings of isolation.  Another pax shared on twitter that the highest suicide rate in the US is adult males between 40 and 54.  The average F3 pax falls in this range.  We must help guys remember they’re never alone.

    Moleskin

    Ohms continues to show up with a new baby at home.  Major props (to Mrs. Ohms too).  Being a new parent ain’t easy.

    VSquared isn’t a Lions Den regular and showed up today.  Love to see that.

    Apparently some guys had some solid heart rates this morning according to their fancy watches.  Running up hills will do that.

    Vila has TWELVE more DRP cylinders in his possession.  FYI.

    News

    Skitch VQ at Hill City 3/28

    Convergence at Veteran’s Memorial Park in Collegedale 3/30 7-8am

    Grow Ruck coming in August in Georgia, stay tuned

    Recent Backblasts

      Posted on

      Candu – The Huey (03/28) – Soddy Daisy Swap

      QIC: Candu
      Date: 03/28/2019
      PAX: Hasbro, Ducktales, Geek Squad, Milkman
      AO: The Huey

      Conditions

      Pretty Groovy

      COP

      Mosey Warm-Up lap around track

      Good Morning Sunshine x 10 IC (2 count)

      Willie Mays Hays x 10 IC

      Forward Fold x 10 IC

      Abe Vigoda (slow windmill) x 10 IC

      Slow Squat x 20 IC (3 down, 1 up)

      Slow Lunge x 10 each leg IC, (3 down, 1 up)

      LBACs x 10 IC

      Shanooks x 10 IC

      Shoulder Press x 10 

      The Thang

      Soddy Daisy Swap – running opposite direction around the track

      Exit back side of pavillion, take 90 degree right, run track, jail break down the straight concrete path to front of pavillion

      Partner Up – one partner runs, other partner completes the following until other partner returns from run.

      Dips

      Decline Merkins

      Decline Carolina Dry Docks

      Dips

      Incline Merkins

      Incline Carolina Dry Docks

      PAX returns

      One partner wall sits – other partner lunges to end of pavillion, shuffles back

      One partner wall sits – other partner bear crawls to end of pavillion, shuffles back

      COT

      Candu just got married.

      Decided to ask PAX for 1 piece of marriage advice per PAX.

      Build interlocking bridge. Patience & Listening. Don’t sweat the small stuff / choose battles wisely. Don’t be afraid to ask for help & keep God where He should be. Learn dat luv language!

      Thanks for the advice fellas! Amazing how quickly life gives you opportunities to heed the advice of each one of you.

      Moleskin

      Running isn’t Hasbro’s favorite

      News

      Recent Backblasts

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        Collegedale Convergence

        QIC: Co-Q (Sidekick, The Count, Whittler)

        Date: 03/30/2019

        PAX: FNG-Madoff, Bubbles (Respect), Candu, FNG-Smokey, Cowbell, FNG-Bernie, Ducktales, Early Bird, Fastlane, Fissure, Frasier, Geek Squad, Goose, Hasbro, FNG-Erlanger, Iron Butt (Respect), Jabooti, Magnum, FNG-Gooder, Moneyball, Mongo, Mrs. Baker (Respect), Mustang, FNG-Mayhem, FNG-POS, Peanuts, Prosciutto, Rug Doctor (Respect), She Shed, Sidekick, Sidewinder (Respect), Skitch, Snooze Button, Snowflake, Sunburn (Respect), The Count (Respect), Threeskin, Truck-Yeah, Venus, Vila, Whittler, WuzntMe

        AO: Hacksaw

        Conditions

        Perfect Convergence Weather

        COP

        Disclaimer delivered while planking
        Forward rest (Plank) x 10 IC
        Mtn Climbers x 10 IC
        ST Merkins x 10 IC
        SSH x 12 IC
        Imperial Walker x 10 IC
        ST Squats x 12 IC
        SSH x 12 IC

        The Thang

        PAX divided into three groups, each containing a fair number of FNGs

        Prescription for Pain
        After meeting at the Combat Medic statue, PAX were each given a prescription with a specified “dose” of an exercise.  Short mosey between the stars as we advanced.  The exercises were cumulative i.e. 1 then 1 and 2 then 1, 2, and 3, etc.

        1 – 8 count Body builder

        2 – Alternating shoulder taps

        3 – burpees

        4 – 4 count flutter kicks

        5 – merkins

        6 – Froggy squats

        7 – 4 count LBCs

        8 – imperial walkers

        9 – 4 count SSH

        10 – squats

        Field Of Dreams (Q-TheCount)

        It’s the start of Baseball Season, so AO for Field Of Dreams was set up like the infield on a Baseball Field.  

        PAX counted off by fours and each proceeded to corresponding work station (Base) for start of circuit.

        First Base – (Squats / Lunges)

        Second Base – (Merkins / Plank Jacks)

        Third Base – (LBC’s / Flutter Kicks)

        Home Plate – Burpees

        All rotation controlled by PAX at Home Plate doing Burpees.  Once PAX complete 10 Burpees they sound off to All PAX “ROTATE”, where all PAX AYG to next base.  Home moves to First Base, First Base to Second Base, Second Base to Third Base, and Third Base to Home Plate. 

        At each Base PAX will perform AMRAP of one of the exercises at that location.  They will alternate the exercises on each rotation through that base. 

        Goal is to complete as many rotations around the bases as possible (at least 3-4) in allotted time.

        Across the Hacksaw Bridge (Q – Sidekick)

        *Divide into groups of three and line up:

        Pax 1: Sprint to third tree
        Pax 2: Overhead presses until sprinter returns
        Pax 3: Plank until sprinter returns

        *Last place team 5 burpees, next to last 4 burpees, next 3 burpees, and so on… winner = 0 burpees.

        Pax pair up in 2’s for a Dora: 150 merkins

        Mary: threeskin

        Good Mornings IC x 10 Slow
        Suitcase Crunches IC x 10 Single Count
        LBCs IC x 20
        Pickle Pointers IC x 10  >  One Leg IC x 8  >  Other Leg IC x 8
        Freddie Mercury IC x 10
        Pretzel Crunch IC x 10 Each Leg
        Plank Slow Count
        Pickle Pounders IC x 10
        Plank Slow Count
        Child’s Pose
        Forward Fold Silent Count

         

        COT

        We’re a group of leaders. 
        F3 stands for Fitness, Fellowship of Faith.  Our mission is plant, grow and serve small workout groups for the invigoration of male community leadership. 
        Our core principles are 1) free of charge 2) open to all men 3) workout outside rain or shine, heat or cold 4) leaders rotate and are not professionals or certified trainers 5) end in a circle of trust. 
        Get a copy of Freed to Lead and you’ll read about how Fitness is the magnet that attracts guys to F3 in the first place.  Fellowship is the glue that holds it all together and Faith is the dynamite that starts to effect change in and around all of us.  F3 is open to men of all faiths.
        We’re here today to spark growth in the Ooltewah/Collegedale area!

        Moleskin

        Multiple jokes about keeping the prescriptions and changing them to Cialis

        The Count reportedly pitched a tent upon seeing the flags

        If you’re a Q and aren’t sure how to use the FNG User form – learn to delegate  (Prosciutto)

        News

         

        Recent Backblasts

          Posted on

          4 Wrinkly Corners

          QIC: Sidekick

          Date: 03/25/2019

          PAX: Best in Show, Early bird, Fast lane, Peanuts

          AO: Beast Ridge

          Conditions

          57 degrees and overcast, but no rain

          The Disclaimer

          This is F3.  Push yourself but modify where necessary.  I am not a professional.  We will assist you should you be injured

           

          COP

          SSH ICX15; 3rd Grade Exercises ICX10; SSH ICX15; Willie Mays Hays ICX12; SSH ICX15; Right over left hanging stretch; Left Over Right Hanging Stretch; Little Baby Arm circles ICX10; Reverse ICX10; Seal Claps ICX10; Cherry Pickers ICX10; SSH ICX15; Squats ICX20

          Mosey to the Soccer Field

          The Thang

          4 Wrinkly Corners (4 Corners with a couple of Wrinkles)

           

          Corner 1 – 30 Mountain Climbers OYO

          Sprint the Short side of the field

          Corner 2 – 20 Mercans

          Wrinkle # 1 – Hill Climb – All PAX assume Plank and hold; Q calls first PAX who bear crawls up hill and performs 15 LBC; Calls 2nd PAX who repeats; Calls next PAX and so on until all are at the top

          Jog the long side

          Corner 3 – 20 squats

          Sprint the short side of the field

          Corner 4 – 20 SSH IC

          Wrinkle # 2 – Box Jumping Burpees – Start at one end on the bleachers; Box jump to the top; Box Jump down with a deep squat in the landing on each jump.  Once back to the ground, 3 traveling burpees down the long side of the field.  back to the box jumps up the bleachers.  Repeat this until all PAX are past all of the bleachers.

          Rinse and Repeat with a few mods

          Corner 1 – 20 Plank jacks

          Sprint to Corner 2

          Corner 2 – 20 Mercans

          Repeat Wrinkle #1 but with 10 Short Pickle Pounders in honor of our Wonton

          Jog to Corner 3

          Corner 3 – 15 Squat Jumps

          Sprint to Corner 4

          Corner 4 – 20 SSH IC

          20 Ircans IC on belachers, box jump to the top

          Mosey to flag

          Time

          COT

          Express Appreciation to those who support the crew at the Beast and ask for continued support at the boneyard on Tuesdays and with the Convergence on Saturday in Ooltewah.  Spread F3

          Moleskin

          Everybody loved the traveling burpees and box jumps.  Blamed it on my aspirations to be Bodie Miller

          News

          Boneyard launch on tuesday.  Convergence in Ooltewah on Saturday

          Recent Backblasts

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            Battle of the Five Points

            QIC: WuzntMe
            Date: 03/23/2019
            PAX: Deep Dish, Sidewinder (Respect), Sidekick, Peanuts, FNG-Frasier, 9-Volt (Respect), Schnitzel (Respect),Mongo (Respect), Bubbles (Respect), Mustang, Snooze Button, Rug Doctor (Respect), Fastlane, Mrs. Baker (Respect), Threeskin 
            AO: The Battery

            Conditions

            Chilly, clear, and dry from beginning to end. Battery PAX were thoroughly confused at this new bizarro reality.

            The Disclaimer

            Not a professional, don’t know your limitations, push yourself but don’t hurt yourself, if you get hurt we’ll get you to attention.

            COP

            Mosey (later informed this was more of a sprint) from flags down to baseball fields, and back to the Pavilion lots.

            SSH x20 IC

            LBAC x 20 IC

            SSH x 20 IC

            Don Quixotes x 20 IC

            SSH x 20 IC

            Imperial Walkers x 20 IC

            SSH x 20 IC

            Mosey back to flags, collect a CMU, and mosey to top of Hell Hill. Drop off in the middle of lot and plank for 6.

            The Thang

            Four Points were marked with chalk in the corners of Hell Hill lot, with Fifth Point in the middle. Pax counted off by fours, and each group went to their designated Point.

            Battle of the Five Points – Round 1

            Point 1: Indian Run down Hell Hill to Big Tree (previously identified when collecting CMUs for transport)

            Point 2: Military Press with CMUs
            Point 3: Lunges
            Point 4: Dips (using CMUs as platforms)

            PAX at Points 2-4 were to do as many reps of that exercise as they could until Indian Runners returned to Point 5. Upon return, PAX were to record their group’s total reps in chalk, and converge at Point 5 for five burpees OYO.  After burpees/Point 5, groups rotated to next Point in rotation, attempting to beat previous group’s records before Indian Runners returned. Each convergence at Point 5 was met with incremental burpees. Once all groups had made full rotation of exercises, next round begins.

            Battle of the Five Points – Round 2

            Point 1: Indian Run to Big Tree 

            Point 2: Farmer Carry with CMUs to one end of parking lot and back
            Point 3: Goblet Squats with CMUs
            Point 4: Captain Thors

            Nearing completion of second rotation (getting up to 11 burpees; total of 56 at Point 5), all PAX Indian Run to flags for Mary.

            Wheel of Mary – Dealer’s choice

            • Reverse pickle pounders
            • Heels to the Sky
            • Hello Dollys
            • Dying Cockroaches
            • Pickle Pounders
            • Little Baby Crunches
            • Freddie Mercurys
            • Flutter Kicks
            • Leg raises

            COT

            YHC has been asked to preach a guest sermon on the Sacrament of Death at church, and I’ve been grappling with mortality and how no day is ever guaranteed. What do you want your last moment to be? A cross word, a feeling of anger or hatred? Take some time today to think about what you’d want your life to be defined by, and what it actually would be. Call/reach out to someone who has had an impact on your life, and let them know what they mean to you. You may not have the chance again, and you’ll never know the impact that may have on someone.

            BOM – continued prayers for family, thanks and prayers for healing.

            Moleskin

            Rug Doctor and YHC agreed that Motörhead is criminally underrated, and that Lemmy had a face only a mother/fist could love. Agreement that a metal-themed workout is likely on the horizon.
            Deep Dish’s desire for burpees was at least partially satisfied; rest of PAX grumbled that burpees were considered “rest.”
            Threeskin was set to play golf, and was relieved no one in Wheel of Mary called for more Captain Thors.

            Merlot likely spilled at one point, but no man left behind. 

            News

            Convergence in Collegedale next week (Battery challenged to represent with at least 20 HIM). Wednesday morning workouts starting in April; YHC has first Q.

            Recent Backblasts

              Posted on

              Sunburn (03/23 – Landfill)

              QIC: Sunburn
              Date: 03/23/2019
              PAX: Fissure, Jabooti, She Shed, Doodles, Iron Butt (Respect), Roadhouse (Respect), Money Ball, Snowflake, Fly-by (Respect), VSquared, Brightspot (Willy Loman), Mensa (Respect)
              AO: The Landfill

              Conditions

              Bright and cheery

              The Disclaimer

              Yes and added a second. The big “T” on my hat does not mean I’m a Vols fan. It has yellow behind it and in stands for Tuscola High School as in that’s where Johnathan Crompton slung the old pigskin pre Tenn. and set all kinds of records. I repeat, I am not a Vol’s fan.

              COP

              SSH’s while we waited on the few who were late. Mosey to lower lot. Willie Mays Hayes, Forward Fold, Side Stretchs, LBC forward, LBS reverse, cherry pickers, Seal Claps, Seal Claps, SSH’s

              The Thang

              I looked up and there stood this majestic hill we just had to do something. 
              Hills, Soccer Suicides and Playground
              Bear Crawl to top. Those in front head back down and pick up the 6

              Lunge to top and pick up the 6

              Run to top and pick up the 6

              Playground Circuit Training

              Soccer suicides: x 2

              Run to first flag: 10 – Flying Squirrel Burpees

              Run to second flag: 15 – Merkins

              Run to Third Flag: 20-Flutter Kicks

              Run to forth flag: 25 – Side Straddle Hops

              Run to fifth flag: 30 – Jump Squats

              Playground Circuits

              15 Swing Crunches

              15 Dips

              5-10 pullups

              We did a 2 minute low plank and a 1 1/2 minute low plank. (Mental Toughness)

              LBC’s, Flutter Kicks, American Hammers and Crunchy Frogs

              COT

              Get your body in the right place. It’s hard sometimes but just get there where ever it is. F3 Workout, Church, Work. We are here to hold each other accountable.  If you keep showing up, doing the hard things and are consistent it will make you better. We are here to help build each other up and make each other better through accountability and encouragement.

              Appreciate Jabooti holding himself accountable and confessing and apologizing for a bad attitude.  We’ve all been there and we all appreciate you showing up and being a part of this incredible group of men. 

              Moleskin

              Not a lot of chatter going on this morning.  I think once we hit the hill we all shut down the chatter and were looking for our breath. 

              News

              Convergence in Ooltewah next week.  Boneyard AO kicks off this Tuesday.  Have a good week men and see you in the gloom.

              Recent Backblasts

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                Oh Brother Where Art Thou

                QIC: Venus Date: 03/21/2019 PAX: Cowbell, Fissure, Goose, Hobo, Iron Butt, Jabooti, Loan Shark, Peanuts, Prosciutto, Roadhouse, She Shed, Sidekick, Skitch, Sunburn, Sunshine, The Count, Threeskin, VSquared, Whittler AO: Hill City

                Conditions

                MILD AND DRY 45

                The Disclaimer

                Welcome to F3. This is my first Q and I appreciate you showing up. I am not a professional so if you end up needing help we will do our best

                COP

                Great Hall
                • Baby arm circles x16 forward/reverse in cadence
                • Seal claps x12 in cadence
                • Michael Phelps x12 in cadence
                • Upward Dog x10 in cadence
                • Side Straddle Hop x10 in cadence
                • Nancy Kerrigan’s x10 each leg in cadence
                • Cotton Pickers x10 in cadence

                The Thang

                On the steps Round 1
                • Partner up 1 person at the top of the steps did 10 merkins as a latter down the steps to 1 merkin while the other partner at the bottom did 1 dip as a latter up the steps at the top did 10. Then switch
                Round 2 (Mount Midoriyama)
                • First climb: 1 pair found another pair and the 2 became 4. 1st pair did wheel barrels up the mountain alternating as needed then mosey back down. Pair 2 did alternating burpees. Then switch when pair one got back.
                • Second climb: 1 pair partner one did bear crawls while partner 2 encouraged him and did Bernie Sanders then switched half-way. Pair 2 held Plank till other pair got half way and then held Al Gore.
                Mary
                • Scissor kicks x10 in cadence
                • Box cutters up/ down x10 in cadence
                • circle o roma- up to three merkins hold plank.
                • Finishing with reverse pickle pounders x20

                COT

                Focused on replication Many of us walk through our day and just trying to make it. We keep our heads down and we knock it out. Even though we are “productive” we aren’t interacting on a deep level with our community. So like today’s Q was structured we started out as a large group- got into pairs- then found another pair- and finished as one unit with circle o Roma. It is critical to our success as a human race to interact. This is where we thrive and grow. F3 or any organization can’t grow if its members don’t reach out to their sphere of influence. When we make the effort to reach out (like with the stairs) we find community and once that relationship is built you bring more in (like we to on our hill climbs). Along the way we are encouraging and uplifting our brothers. We can’t make it on our own sometimes we have to stop mid-way and let our community take up the slack. I.e. injury or just plain exhausted. As a group we conquered the hill climbs with enthusiasm and care for each other and the beauty is found upon completion when we can all share in the glory and fulfillment or knowing we did it together. We made what seemed irrational (wheel barrel up this mount) at the beginning possible. That’s what replication is all about. Expand your conversations… go up to that person at work who seems down or talk to the cleaning person. One of the most valuable lessons I learned in College was not study hard… make the grade… graduate… IT WAS the final exam question of my capstone class. What’s the name of the lady that cleans our room right before class? It was worth half our final grade. To my surprise as many of you know I’m a talker and I knew her name, I knew how long she worked at the school, knew about her grand kids, her kids, and even her late husband. I was one of only 3 people in class to pass the course and the only person to know her name. Why is this important… Because everyone’s life matters and sharing a conversation can make someone’s day.    

                Moleskin

                On personal note It’s my 32nd birthday and first Q. F3 has been exactly what I describe. Last year I went through a divorce and all that comes with that… and you guys were there, you supported me loved on me and when I’d miss a day someone would always reach out. The reason I am here is because Free Candy and VSquared invited me when I was at our men’s group. So, for me this group is life-giving and I had to pass it on to several of my friends including my dad Iron Butt (respect, respect) 62 years old who has also been that encouragement and has even given out my number so I could receive 8-10 individual texts just checking on me. If you have read this to the end thank you for your support! See you in the gloom!!!

                News

                Convergence Saturday 03.30.19 – See Slack for details
                Posted on

                Duck walk

                QIC: Ducktales
                Date: 03/21/2019
                PAX: Geek Squad, Radiohead, Snowflake, Saddlebags, U-turn
                AO: The Huey

                Conditions, No rain which means perfect.

                The Disclaimer, Disclaimed

                COP

                Mosey

                Incline merican and Decline merican IC

                The Thang

                Dora around Track

                We worked around track, partner 1 ran to next light pole while partner 2 ran to next light pole and back
                Tennis court laps- karaoke long side of track to keep from running into net, berne fault line, karaoke other long side, run last fault line.
                Wheel of merican
                Indian run
                lunge from track to pavilion
                30 SSH IC
                Incline and decline Mericans IC
                Broga in the back lot.

                COT

                Moleskin

                We did not duck walk, we just did so many lunges that I was walking like a duck post gloom. The Pax worked hard and we did lunges and Mericans til exhaustion multiple times. There was not much time for mumble.

                News

                Launch of the Boneyard 3/26 and Convergence 3/30 in Collegedale we are going to fill Geeksquads van named the “Black Pearl” with Huey Pax and FNGs to roll over to the Convergence. I will be the DJ it will be amazing!
                -Ducktales OUT

                Posted on

                Spring Training Rounders

                QIC: Sunshine
                Date: 03/19/2019
                PAX: Skitch, Wort, Sidekick, Roadhouse, Iron Butt, Goose, She Shed, Threeskin, Hobo, Jabooti
                AO: Hill City

                Conditions

                Cold and dry at 36 degrees.

                The Disclaimer

                COP

                Great Hall

                • Side Straddle Hop x20 in cadence
                • Air Jump rope x20 in cadence
                • Little baby arm circles x15 in cadence
                • Cross body arm circles x10 in cadence x2
                • Willie Mays Hays x10
                • Cotton pickers x10
                • Plank x10 in cadence
                • Shoulder taps x10 in cadence
                • Mountain climbers x20 in cadence
                • Side straddle hops x15 in cadence

                The Thang

                Spring Training Rounders (Coolidge Park grass):

                3 groups (1st, 2nd, 3rd, nobody at home); 9 exercises starting at three reps, accumulating by 3 for nine rounds, doing every exercise three times at 1st, 2nd, and 3rd, with a run between bases (and 3rd all the way to 1st).

                • 3  – burpees
                • 6 – squats
                • 9 – merkins
                • 12 – jump squats
                • 15 – pike merkins
                • 18 – forward lunges
                • 21 – American hammer
                • 24 – flutter kicks
                • 27 – LBCs

                Double header!
                 

                COT

                (Adapted from source)

                Focus on the positive.

                Most of us have a natural inclination to focus on others’ criticism of us, rather than their praise. Criticism has more impact than praise. It hits harder, digs deeper, and lasts longer in our minds and hearts.

                However, we can overcome this inclination by conditioning ourselves to take praise more personally than criticism. The next time someone compliments you or your work, don’t downplay or shrug off what they say; let it sink in. Believe what they say and express your appreciation to them for acknowledging your awesomeness. Challenge yourself to simply say “Thank you!” whenever you receive praise.

                Inversely, when someone criticizes you, either view it as an extension of that person’s own insecurity (if given maliciously) or acknowledge it and view it as an opportunity for potential improvement (if given constructively).

                Moleskin

                This workout featured the return of Wort. After an extended absence, he still kicked ass even if he needed a few extra breathers. Running between bases was our rest, which Hobo certainly appreciated during his 10-count.

                News

                3/30 convergence – Ooltewah, Veterans Memorial Park. 0700