The Elite 8 Edition at Detention

QIC:  GEEKSQUAD

Date: 03/29/2021

PAX:   Dundee, Hasbro, Mr. Clean, NordicTrack, Ponce De Leon, Postman, Roomba, She Shed, Slois Lane & U-Turn.

AO: Detention


Conditions

Cooler and Feels like temperature is 38. A little brisk.

COP

Willy Mayes Hayes x 12 IC
Butt Kickers x 12 IC
SSH x 20 IC

Butterflies x 12 – (Count to 12)
Greatest American Heroes x 4 (Left, Right, forward, recover -Rinse and Repeat 4 X)
Updog to down dog with toe flip x 4
SSH x 20 IC

Left Arm stretch x 6 (count to 6)
Right Arm stretch x 6 (count to 6)
Slow n low Squats x 6 (count to 6)
Iraqi Tee Times x 6 (count to 6)
SSH x 10 IC

Mosey to the hill

The Thang – The Elite 8 (exercises)

Moving -use the hill & / Stationary – Dora /AMRAP

Moving / Stationary
Bear crawls / Block Press
Imperial Walkers / Curls
Bernie Sanders / Tricep extensions
Lunges / LBCs
Defensive Slides / Squats
Mosey up and Back / Burpees
Karaokes / Freddy Mercurys
Jail Break up hill & mosey back / Low Rows

Mosey back to start

MARY:
Flutter Kicks IC x 14
Peter Parkers IC x 14
FireHydrants IC x 10
Pretzels x 10 each leg IC
Box cutters x 10 IC
Merkins x 15 IC
Pickle Pounders x 15 IC

MOLESKIN

“I like arriving, getting out of the car and hearing music playing before the workout.” – NordicTrack

“It’s Monday and we have to bear crawl that far!”

“I think I should have decided to go to Shot House this morning.” – Ponce

“That felt like a telephone pole going in sideways” Which was followed by, “TWSS” and then, “I didn’t say, Jennifer said that!” – Mr. Clean and Geek Squad.

“Free and Free and Free and Free” before leading the exercise “fire hydrants” – Geek Squad


COT


Trust is at the core of everything you do as a leader. If the people you lead, trust you, they will follow wherever you lead them. Without trust, transactions cannot occur. Without trust, influence is destroyed. Without trust, leaders lose their people. Trust can be either your most vulnerable weakness or your greatest asset.

Proverbs 3:5,6 is one of my favorite words of wisdom in the Bible. “Trust in the Lord with all of your heart and lean not on your own understanding. In all of your ways, acknowledge Him and He will direct your path!

Recent Backblasts

    PINCH RUNNER ON 1ST (MONDAY FILL IN)

    QIC:  GEEKSQUAD

    Date: 03/15/2021

    PAX: ER (Radiohead’s 2.0), Gretel, Radiohead, Sherlock,  Solis Lane

    AO: Shot House


    Conditions

    Balmy and 50 something


    COP

    Mosey to the track for warmup

    Forward Fold x 12 count

    Willy Mayes Hayes x 12

    Butt Kickers x 12

    SSH x 20

    Butterflies x 12

    Greatest American Heroes x 8

    Updog to down dog with toe flip x 2

    SSH x 15

    Slow and low Squats x 10

    Iraqi Tee Times x 10

    LBAC front x 12

    Reverse x 12

    Moroccan x 12

    Chinooks x 12

    Seal claps x 12

    Michael Phelps x 10


    The Thang

    Dora – AMRAP

    1 runs a lap around the track while other does the following:

    Merkins

    LBCs

    Burpees

    Big Boys

    Alt Shoulder Taps

    Da Finale – Marys 

    Heel touches x10

    Pretzels 1 leg x10

    Pretzels 2nd leg x10

    Pickle Pointers 3rd leg x10

    Pickle Pounders x10


    COT

    Fear is something that has you. Faith is something you have.  -Dr. Sam Greer (aka F3 Blindside)

    ““Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And which of you by being anxious can add a single hour to his span of life?”

    ‭‭Matthew‬ ‭6:25-27‬ ‭ESV‬‬

    https://www.bible.com/59/mat.6.25-27.esv


    Recent Backblasts

      The Morning After Party

      QIC:  GeekSquad 

      Date: 2/8/21

      PAX: Hasbro, Mr. Clean,  Squid, Tasty Cakes & U-Turn

      AO: Shot House


      Conditions

      Brrrr. 26 degrees. Kept warm by staying moving the whole time

      COP

      SSH x 15
      LB arm circles forward then backward x 15
      Moroccan Night Club x 15
      Overhead Presses x 15
      Cherry Pickers x 15
      Prosciutto’s Gold Chains x 15
      SSH x 15
      Windmill x15
      Willie Mayes Hayes X 15
      Imperial Walkers x 15
      Forward Fold -OYO
      SSH x 15

      Indian Run around the track passing the speaker to the back and running it to the front

      Da Thang

      2 mile total 

      1st 2 laps around track mosey to bleachers and do 20 box jumps (to jump around), 35 dips & 55 LBCs
      then to next station 55 squats, 40 mountain climbers, 15 burpees

      3rd / 4th Lap
      10 Carolina Dry Docks, 20 step ups & 25 Freddie Mercury’s (2nd time monkey humpers to The Humpty Dance.
      then to 24 Count lunges, 16 Peter Parkers, 15 Dive Bombers

      Mosey back to Parking Lot for Mary’s

      Heel touches x 10
      Pretzels x 10 each leg

      COT

      Perfect timing – Jesus demonstrated it!
      John 7:1; 6-9

      “After this Jesus went about in Galilee. He would not go about in Judea, because the Jews were seeking to kill him.”
      John 7:1 ESV. Then beginning in vs 4
      His Earthly brothers said to Him…

      “For no one works in secret if he seeks to be known openly. If you do these things, show yourself to the world.” For not even his brothers believed in him. Jesus said to them, “My time has not yet come, but your time is always here. The world cannot hate you, but it hates me because I testify about it that its works are evil. You go up to the feast. I am not going up to this feast, for my time has not yet fully come.” After saying this, he remained in Galilee.”
      John 7:4-9 ESV
      https://www.bible.com/59/jhn.7.4-9.esv

      Have you ever had something you were praying for/seeking as an opportunity and everything just worked out perfectly from a timing perspective?

      As a leader, decision making and the timeliness of it can make all the difference in the world. Everyday, we are faced with decisions that stretch and grow us…if we lean into them and embrace them? In the passage i read, Jesus knew the Jews wanted to kill him and he knew the timing wasn’t right for him to perform his next miracle at one of the biggest festivals of the year. His brothers wanted that to be his stage to reveal himself to the world. But, Jesus knew his time wasn’t until Passover. He still showed up, but delayed in doing so, because he as the God/Man trusted the Father’s plan and allowed it to play out in God’s timing.

      I want to leave you with this as a leadership thought on perfect timing.

      When you have a crucial conversation or big decision to make, lay it God’s feet and Trust God with it. Ask Him to reveal in his perfect timing like he did with Jesus. What I have found to be true is that God has been faithful to reveal to me when the timing was right in making that tough decision. He never shows up too early and never too late, but always right on time. When you are unsure wait and let God work. when you do, you will look back on it later and see that He made it clear at just the right time!


      Recent Backblasts

        Your Shot House Dose

        QIC:  GeekSquad 

        Date: 12/7/2020

        PAX: Cleaver, Hasbro, Milkman, Ponce De Leon, Sherlock,

        AO: Shot House


        Conditions

        Disclaimer: This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.

        COP

        Mosey to Middle School parking lot carrying coupon

        Warmup ALL IC x 15-20
        SSH
        Mountain climbers
        Proscuitto’s Gold Chains
        SSH
        Merkins
        Moroccan Night Clubs
        SSH
        Forward LB Arm Circles
        Backward LB Arm Circles
        Overhead Presses


        The Thang

        Parking Lot Party at HMS ( All Stations AMRAP for 30 sec)

        1. Lunges
        2. Merkins
        3. Overhead Presses
        4. Bonnie Blairs
        5. Alternating Shoulder Taps
        6. Shrugs
        7. Frog jumps 10 out Bear Crawl back
        8. Plank jacks
        9. Carolina Dry Docks
        10. Take a lap around the parking lot

        11. Squats
        12. Diamond Merkins
        13. Bent over rows
        14. Imperial Walkers
        15. Infinity Planks
        16. Tricep Extensions
        17. Reverse lunges
        18. Hand release merkins
        19. Take a lap

        20. PAX choice exercises for 30 sec each x 5 PAX members

        Mosey back to the parking lot carrying block and finish with round of marys

        (All Exercises during mary until Q says time)

        Pretzels Left leg / Pretzels Right Leg
        butt kickers
        heel touches

        Plank until time expires

        COT

        Our mission:

        F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership.

        I want to challenge you in the area of leadership and specifically to lead in the little things.

        HCs are important to the Q. We have been slacking with those lately.

        Another few ways to lead in the little things is to pick up the six, encourage each other during the workout, connect outside the workout time & to step up and Q at other locations.

        These are all good ways to live the mission and get the most out of F3.



        Recent Backblasts

          Round and Round We Go!

          QIC:  GeekSquad 

          Date: 11/21/2020

          PAX:  Hambone, Joanna, Pound Dog, Prosciutto, Red Raider, Whittler

          AO: Convoy


          Conditions

          Disclaimer: This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.

          COP

          Da Warm up in parking lot
          To Today it was a Good Day- ice Cube
          Da Warm up
          SSH x 15
          LB arm circles forward then backward x20
          Moroccan Night Club x 20
          Overhead Presses x 20
          Cherry Pickers x 20
          Prosciutto’s Gold Chains x 20
          SSH x 14
          Windmill x15
          Willie Mayes Hayes X 15
          Imperial Walkers x 15
          SSH x 11

          Mosey to the track


          The Thang

          1 Indian run lap around the track – to Insane in the brain

          1st 2 laps around track mosey to bleachers and do 20 box jumps (to jump around), 30 dips & 50 LBCs
          then a lap and 50 squats, 36 mountain climbers, 14 burpees at the bleachers again

          3rd / 4th Lap
          15 Carolina Dry Docks, 24 step ups & 36 Freddie Mercury’s (2nd time monkey humpers to The Humpty Dance.
          then 30 Count lunges, 25 Peter Parkers, 15 Dive Bombers and mosey another lap

          Mosey back to the parking lot and finish with round of marys

          Heel touches x10
          Pretzels 1 leg x10
          Pretzels 2nd leg x10
          Pickle Pointers 3rd leg x10
          Pickle Pounders x10
          Hello Dollys x10
          Box Cutters x10

          COT

          The strength that comes from choosing to be thankful during the hard times.

          It was a week ago Thursday, I got the call that Jennifer’s dad was called home to be with Jesus, much sooner than we imagined he would be. It has been a hard week, but it has led me to being intentional about focusing on what I am thankful for. This Thanksgiving will be different from all the ones before it, due to COVID, 2020, and the passing of my father in law, but I draw my strength from my faith in God that Jesus Christ is my Savior and my Deliverer. I dig deep within like we have over the past hour to push through the difficult times and yet choose to be thankful for them because I know they make me stronger. Much like in a workout, when we allow our muscles to be stretched and push ourselves mentally to not stop when it gets hard, we can be thankful afterward for what we learned and for the strength that comes when we need it most! My advice is to remember: It may be painful for a little while, but it will eventually pass and on the other side you will become stronger.

          Romans 5:1-8

          “Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. Through him we have also obtained access by faith into this grace in which we stand, and we rejoice in hope of the glory of God. Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us. For while we were still weak, at the right time Christ died for the ungodly. For one will scarcely die for a righteous person—though perhaps for a good person one would dare evenq to die— but God shows his love for us in that while we were still sinners, Christ died for us.”
          Romans 5:1-8 ESV


          Recent Backblasts

            Eleven, Thirty, Twenty (The Day and the Rep Counts)

            QIC:  GeekSquad 

            Date: 11/30/2020

            PAX: Postman, Milkman, Roomba, Cleaver, Sherlock

            AO: Shot House


            Conditions

            main gate was locked, so we took the long mosey way around, chilly, but the rain held off. low 50s

            Disclaimer: This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.

            COP

            Da Warm up on parking lot

            All IC

            SSH x 11
            Forward Fold x 11
            Willie Mayes Hayes x 11
            Imperial walkers x 11
            Mountain Climbers x 11
            Iraqi Tea Time x 11
            Windmills x 11
            SSH x 30
            Forward Arm Circles x 11
            Reverse Arm Circles x 11
            Overhead Seal Claps x 11
            Regular Seal Claps x 11
            Moroccan Night Clubs x 11
            Cherry Pickers x 11
            Chinooks x 11
            SSH x 20


            The Thang

            Mosey the long way around to the track then…

            Four Corners

            Started at Bleachers – box jumps up- mosey back down, box jumps up and mosey back down then Bernie to first corner of track (Station 1)

            1st (ALL AMRAP for time intervals)
            60 seconds – merkins
            60 seconds – monkey humpers
            11 burpees
            Lunge to next station

            2nd
            60 seconds – shoulder taps
            60 seconds – LBCs
            15 burpees
            Jail break to station 3

            3rd
            60 seconds – Plank Jacks
            60 seconds – Squats
            15 burpees
            Gorilla hops to next station

            4th
            30 seconds – Carolina Dry Docks
            30 seconds – Flutter Kicks
            Mosey back to start. – ran out of time here

            COT

            COT – take care of yourself right now. Don’t let your guard down. There’s another spike in positive cases. Be a good soldier. Be steadfast, stand firm, immovable. “If you are not firm in faith, you’re not firm at all.” – my pastor, F3 Blindside Paul challenged his brothers (the believers ) in Corinth with similar words recorded in 1 Corinthians 16:13-14, “Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.” 1 Corinthians 16:13-14 ESV

            Recent Backblasts

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

               

              QIC:  GeekSquad 

              Date: 07/01/2020

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

              AO: Shot House


              Conditions

              fresh asphalt, dark and mildly humid.


              COP

              Mosey from parking lot to track

              All exercises IC

              Forward Fold x 12 count

              Willy Mayes Hayes x 12

              Butt Kickers x 12

              SSH x 15

              Butterflies x 12

              Greatest American Heroes x 8

              Updog to down dog with toe flip x 3

              SSH x 15

              Tony Hawk Squats x 5

              Iraqi Tee Times x 6

              LBAC front x 12

              Reverse x 12

              Moroccan x 12

              Chinooks x 12

              Seal claps x 12

              Overhead seal claps x 12

              Michael Phelps x 10

              SSH x 20


              The Thang

              At the track

              partner up

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

              Merkins

              Lunges

              Burpees

              Big Boys

              Alt Shoulder Taps

              Everyone completed 5 laps and 5 sets of exercises

              Mary’s at the end.

              Heel touches x10

              Pretzels 1 leg x10

              Pretzels 2nd leg x10

              Pickle Pointers 3rd leg x10

              Pickle Pounders x10

              mosey back to parking lot for COT

              COT

              Teddy Roosevelt quote from “Man in the Arena”

              “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

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

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

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

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

              ‭‭Isaiah‬ ‭40:31‬ ‭ESV‬‬


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


              News

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

              The Huey tomorrow 0515 Soddy Daisy Veterans Memorial Park 

              Dundee VQ at Shot House on Monday 7/6

               


              Recent Backblasts

                Better Late than Never – 6/16

                QIC:  Geek Squad

                Date: 06/16/2020

                PAX: Ceasar, Milkman, Mr. Clean, Roomba, U-Turn

                AO: The Huey


                Conditions

                Cool and lower humidity for June!


                COP

                Milkman woke me up at 0515 from a deep sleep and I arrived as quickly as possible at 0530. Mr. Clean stepped up and led the warmup and started his Thang until I arrived then I took over. Shout out to Clean for bailing me out. First time I have overslept when I am QIC. Hopefully, it will be my last!


                The Thang

                The PAX looked like Mr.Clean put them through the ringer before I got there. I would say the PAX was plenty warmed up!

                1st 2 laps mosey part of track until back To bleachers to do 10 box jumps (to jump around), 20 dips & 40 LBCs OYO

                then to parking lot  40 squats, 20 mountain climbers, 10 burpees

                3rd Lap Mosey around parking lot and track to the pavilion.

                10 Carolina Dry Docks, 20 step ups & 30 Freddie Mercury’s 

                then a set of 30 Count wall sits, 20 Peter Parkers, 10 Dive Bombers

                *We held Al Gore until the 6 is in after each set before proceeding to the next exercise location 

                Da Finale – mosey and get coupons Clean used before I arrived then Marys (to the Bluetooth playing The Humpty Dance)

                Heel touches x10

                Pickle Pointers 3rd leg x10

                Pickle Pounders x10

                American Hammers x 4 (time ran out)

                 


                COT

                Integrity is the most valuable and respected quality of leadership. Always keep your word. – Brian Tracy

                The best definition i have heard for Integrity is this…it’s who you are when no one is looking.

                This truth applies to so many facets of our life. It applies to the everyday choices we make. The choice to honor your wife with your thought life when temptation comes. The choice to honor your responsibility to be the best husband, father and/or spouse/ boyfriend, friend, you fill in the blank.

                The choice to get up and ruck, to get up and post, to push through our workouts as hard as they may be to get better. To get stronger. We say it a lot during workouts. The only person you are cheating is yourself if you don’t do all the reps or cheat on form. Push yourself, but don’t hurt yourself.

                Only you know how many reps you can do when no one is counting.

                The same is true when it comes to doing the right thing on the job, not cheating on your taxes and not stretching the truth when challenged.

                It all comes full circle to what i started with in the quote i read. Always Keep your word. There will be times when you cannot because of priorities with family. Be a man of integrity and let someone else know why you have to rescind an HC. Ask yourself, Who am I when no one is looking?

                So I leave you with this verse from God’s Word (what I know to be the highest standard of truth.) Here’s what James had to say about integrity. He was known for sharing great wisdom.

                “But above all, my brothers, do not swear, either by heaven or by earth or by any other oath, but let your “yes” be yes and your “no” be no, so that you may not fall under condemnation.”

                ‭‭James‬ ‭5:12‬ ‭ESV‬‬

                I challenge you to be High Impact Men and strive to be known as Men of Integrity!

                 


                Moleskin

                “Geek, Can I sue you when I scrape my leg Against these concrete bleachers?” To which your QIC promptly replied, “This is F3. I am not a professional. you are here on your own free will. Modify as necessary. Push yourself and don’t hurt yourself. Now, you can’t sue me. The disclaimer has officially been disclaimed!”


                “Guess you have a short memory, Geek, after Moneyball’s Q at the Shot House yesterday and all the dive bombers we did.”  To that, your QIC replied, it’s only 10 during this set today. Be grateful it’s not 100!

                Mr Clean was “gassed” from eating mexican last night “at that place over by print solutions. ‘Las Mara Lennys’ or something like that”

                Milkman commented that when He calls me and I am asleep, He gets a long quiet pause, I answer, but quietly at first. Didn’t happen this morning, so he told the PAX, I must have been snoozing heavy.

                Your QIC apologized profusely for showing up late to his own Q.

                As always there were a few “That’s what she said” comments made. 


                News

                Converge at Battlefield 0700 July 4th


                Recent Backblasts

                  Runnin Down a Dream

                  QIC:  GeekSquad

                  Date: 06/13/2020

                  PAX: Hambone, Hasbro; Pound Dog,

                  Recycle And Afterbirth

                  AO: The Reformation


                  Conditions

                  lower Humidity!!! Temps in upper 60s


                  COP

                  SSH x 20

                  Abe be godas x 10

                  Willie Mayes Hayes x 10

                  Third Grade Exercises x 10

                  SSH x 20

                  Imperial Walkers x 10

                  Cotton Eyed Joes x 10

                  Butt Kickers x 15

                  SSH x 10

                  Seal Claps x 10

                  Overhead Seal Claps x 10

                  Michael Phelps x 10

                  Moroccan Night Clubs x 10

                  Forward Arm Circles x 10

                  Reverse Arm circles x 10

                  Mosey to bottom of Holy Hill and then run to top!

                  The Thang

                  (2 rounds) Indian Run format with an empty parking space in between as stations. Back person does 10 burpees and then runs to the front. While he is doing burpees rest of PaX does following:

                  1 – squats

                  2-  merkins

                  3 – flutter kicks

                  4-  monkey humpers

                  5 – alt shoulder taps

                  6 – Freddy Mercury’s

                  7 – plank

                  8 – lunges

                  9 – LBCs

                  10 -Peter Parker’s

                  11 – reverse lunges

                  12 – Rocky IVs

                  13 – mountain climbers

                  14 – Al Gores

                  15 – pretzels

                  16 – Supermans

                  17 – big boys

                  18 – wide merkins

                  then take a lap around the church

                  360 burpees completed by the 6 PAX.

                   

                  Marys to finish it out where we started.

                  Heel touches x 16

                  Pickle Pounders x 16

                  Pickle Pointers x 16

                  American Hammers till time ran out. X 4

                   


                  COT

                  During this time in our world with COVID-19 and social injustice, I challenged the PAX to practicing the art of listening for understanding not just to respond. Best thing you can do right now is to be a good listener. Being a good listener shows others respect and helps them feel cared about and valued.

                  The same is true in our relationship with Jesus. Psalm 46:10, instructs us to “Be still and know that I am God.”  Be still and listen to God for understanding!


                  News

                  2.0 Day interest?

                  July 4th Convergence – Sat July 4th 0700 @ Battlefield


                  Recent Backblasts

                    Jock Jams Radio Special

                    QIC:  GeekSquad

                    Date: Monday 5/18

                    PAX: Cable Cutter, Couch Potato, Ducktales, Gretel, Hasbro, Milkman, Mr. Clean, Pumpkin, Slois Lan & U-Turn 

                    AO: The Huey 


                    Conditions

                    60 degrees. It’s starting to get warmer in the mornings.


                    COP

                    SSH x 14

                    Mountain Climbers x 14

                    Proscuitto’s Gold Chains x 14

                    Merkins X 14

                    SSH x 15

                    Moroccan Night Clubs X 15

                    Forward LB Arm Circles X 15

                    Backward LB Arm Circles x 15

                    Overhead Presses x 15

                    SSH X 16

                    Then run a warmup lap around the Pavilion, cross the bridge, around the basketball court and back out to the back parking lot.


                    The Thang

                    The Thang – Rotation Station
                    30 sec each exercise: 15 sec rest in between stations

                    Parking Lot Party In back parking lot,

                    Socially Distanced circle for total of 11 stations

                    1. Lunges

                    2. Burpees

                    3. Carolina Dry Dock

                    4. Jailbreak out and mosey back

                    5. Squats

                    6. Plank jacks

                    7. Bear Crawls out 6 lines and back

                    8. Kareokes

                    9. Monkey humpers

                    10. Pickle Pointers

                    11. Alternating shoulder taps

                    We completed 2 full rotations and a partial 3rd before time for Marys

                    The PAX led in cadence of 15 around the circle until time expired 

                    1. Crunches
                    2. LBCs
                    3. Rocky 4s

                    COT


                    Without a community, you are simply a community.” A commodity is something that can be removed, replaced, be made better.

                    Lead and build your community. Create a place of belongship.

                    “Belongship is about creating a community that is based on three things: trust, safety and care. If you nail that, you’re going to build an amazing organization.” – Sangram Vajre

                    Keys to Positive Disruption (LeaderCast 2020)

                    1) Picture of success depends heavily on Clarity. Focus on your problem, rather than the product.

                    2) Extreme Focus. Own the narrative for momentum. When you create a community, the people drive the change. Give it away!

                    3) Authenticity Trust and credibility are the multipliers. Whoever cares the most wins!”

                    4) Kindness “Double down on kindness.” It’s a basic human need.

                    “Humility is not thinking less of yourself, it’s thinking of yourself less” -CS Lewis

                    Final Charge: Don’t become a commodity, fight hard to become the community you desire to be


                    Moleskin

                    “There are 3 used condoms over here by where I am working out.” – Hasbro

                    “what exercise did you just do?” , “I can’t remember” , “Every workout requires a Guns N Roses song to be played.” &

                    “Alright, since we didn’t do it correctly, let’s knock out 10 burpees as a penalty.” – Your QIC.


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