AO: Top Guns

Date: 05/05/2025 @ 0515

QIC: Snidely 

PAX:  Folsom. Gunner (Respect!), Bobsled, Caruso(Respect x2!), Woody (Respect!), Predator (Hate!), FNG Cale (Hate x2!), Precious, Snidely

FNGs: 1 – Welcome Glazer (Cale)!

Count: 10

Conditions: 49 deg F, 3 mph N – Perfect!

The QIC Snidely rolled up at 0446 to pre-ruck. He was late. But Bobsled was already there and saw him… and patiently waited for the QIC to get his ruck on. The ruck route was good and mumblechatter was better. Snidely and Bobsled got back at 0513 and set up for the workout.

As the late comer HIM arrived, the QIC Snidely recited the words familiar to all F3 veterans and thanked them for the chance to lead today. All five core principles were said out loud, the mission was confirmed, and the credo was stated for all to hear. An important disclaimer was given – he is in fact not a professional and to modify as necessary. And… we in fact had an FNG today – what a treat!

Todays workout was all about contralateral exercises… training muscles on opposite side of the body, but also workout the brain and core at the same time … and like anything the QIC does, it is all about high reps to help keep the cardio up and the HIM sweating.

The mood was good. It was QIC Snidely’s birthday (Cinco de Mayo!) 🎉 and he was ready to party!

WARMARAMA (0516)

It’s Monday, and if there is ever a day where warm ups are needed, it is Mondays.

  • 15 – SSH IC
  • 15 – El Chapo in the Tunnel IC
  • 6 – Big Ones (real slow) IC
  • 10 – Trunk Twists IC (Yeah, QIC Snidely can’t count…)
  • 10 – Sun Gods Forward IC / and then 10 in Reverse IC (w/ the thumbs pointed down)
  • Good enough!

THANG (0520)

Performed each exercise, 20 reps on each side. We completed two circuits. Contra = Contralateral

  • Contra Lunges & Opposite Arm Shoulder Press on each Lunge — across Sonny’s and back. (Only one time across Sonny’s on the second round).
    • Pressed with opposite arm of leg that is lunging.
    • Kept opposing arm pinned to the body.
  • Contra Dumbbell Deadlift
    • Held a dumbbell in one hand, performed a deadlift, kept back straight and core engaged.
    • Kept opposing arm pinned to the body.
    • Squeezed those checks when standing up!
  • Contra Dumbbell Row
    • Stood with one leg/foot forward, dumbbell in one hand and rowed it up towards the chest.
    • Kept opposing arm pinned to the body.
  • Contra Dumbbell Shoulder Press
    • Stood with a dumbbell in one hand and pressed it overhead.
    • Kept opposing arm pinned to the body.
  • Contra Dumbbell Lateral Raise (15 reps on the second round)
    • Stood with a dumbbell in one hand and raised it to the side.
    • Kept opposing arm pinned to the body.
  • Contra Dumbbell Split Squat
    • Held a dumbbell in one hand and performed a split squat with the opposite leg forward.
    • Kept opposing arm pinned to the body.
  • Contra Dumbbell Chest Press
    • Laid on the ground with a dumbbell in one hand and press it upward.
    • Kept opposing arm pinned to the body.
  • Contra Curls TBFs
    • T[op half] Curl x 20 (15 reps on the second round)
    • B[ottom half] Curl x 20 (15 reps on the second round)
    • F[ull] Curl x 20 (15 reps on the second round)
    • Kept opposing arm pinned to the body.
  • Contra Single-Arm Overhead Bulgarian Squat
    • Went to the benches and put one ankle on the bench, being careful not to fall.
    • Held a dumbbell in one hand and performed a Bulgarian squat with the opposite leg forward.
    • Kept opposing arm pinned to the body.

6MOM (0550) 

  • Contra Bird Dog x 20
    • Start on all fours. Extended right arm forward and left leg back simultaneously. Held for a moment, then returned to the starting position. Did 10, then switched sides.
  • Contra Glute Bridge x 20
    • Laid on back with knees bent. Lifted hips into a bridge position while extending one leg straight out. Held for a moment, then lowered and switched legs.
  • Contra Squat to Reach x 20
    • Perform a squat while reaching one arm across your body like washing a table. Returned to standing and switched arms.
  • Contra Dying Cockroach x 20IC
    • Had the most fun with this one.
  • American Hammers Rancid Style x 10IC

Videorama – Done and posted.

FNG – named. Welcome Glazer!

TAPS (0557)

  • Heartland of Hope, May 10 – need volunteers
  • Bobsled – prayers for his dad Joey getting a defibrillator installed on May 6. Also prayers about wanting to do a short-term missions trip to Ecuador.
  • Snidely – prayers for Dave and Julie. Peace and comfort during grieving.

COT (0600)

What excuses are you carrying right now?

Excuses feel comfortable. They provide a temporary justification for inaction, whether it’s skipping a workout, avoiding a difficult conversation, or delaying personal growth. But here’s the harsh truth—your excuses don’t protect you, serve you, or care about you. They do the opposite. They hold you back and keep you stagnant. And worst of all, they make failure feel justified.

  • Flip it: Instead of saying, “I can’t,” say, “How can I?”
  • Flip it: Own your role. “I may be tired, but my team/family/brothers rely on me.”
  • Flip it: Instead of seeing failure as an obstacle, see it as progress in disguise.

I want to encourage each man to pick one excuse to reject this week and replace it with action. We owe it to each other told ourselves accountable.

Excuses might feel real, but they hold zero power unless you believe in them.

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