06/28/2022, 5:30 AM | The Mess Hall | 62 degrees, 74% humidity, 8 MPH SSE Wind
Food Fight Beatdown:
14 PAX: Brazilian, Cosmo, Firewalker, Folsom, Griswold, Honey Maid, Jean Claude, Lansbury, Rosetta, Squeaky Clean, Stella, Toadstool, Vanilla Ice, Animal House
QIC: Animal House
5:00 AM Pre-run (6): Cosmo, Firewalker, Griswold, Honey Maid, Stella, Animal House.
5:15 AM Animal House welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration of male community leadership. Animal House then recited the 5 core principles of F3. 1) Free of charge 2) Open to all men. 3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT). Animal then informed the group that he is not a professional and to modify as necessary.
Mosey around parking lot
Warm-o-rama @ Shovel Flags
- 15 Side-Straddle Hops IC
- 10 Tappy-Taps IC
- 5 Squat Thrusts
- 10 Imperial Walkers IC
- 10 Mountain Climbers IC
60 second AMRAP Big boys
Mosey down to the Soccer Field
Cut a Flip
- 5 Merkins followed by 5 Big Boys (10 rounds)
Contra-Burpee-Broad Jumps – This one always creates a bunch of very positive mumble chatter.
- 1 Broad Jump, 1 Burpee
- 2 Broad Jumps, 2 Burpees
- 3 Broad Jumps, 3 Burpees
- 4 Broad Jumps, 4 Burpees
- 5 Broad Jumps, 5 Burpees
- 6 Broad Jumps, 6 Burpees
- 7 Broad Jumps, 7 Burpees
- 8 Broad Jumps, 8 Burpees
- 9 Broad Jumps, 9 Burpees
- 10 Broad Jumps, 10 Burpees
Failure to Launch – This one gets the hips burning. Such a good feeling.
- 10 cycles – Hold Al Gore until Q says “Up”, then tuck jump back to Al Gore
Food Fight – This was a lot of fun!
Divide balls up, every time you are hit you can choose 10 Merkins or 10 Air Squats
Breathing – Take big breaths for 30 seconds
60 second AMRAP Big boys, goal was to beat your earlier AMRAP Big Boys
Name-a-rama
Prayers/Announcements
- Honey Maid’s two neighbors who lost everything in a house fire
- Folsom’s girlfriend in Peru
- Safe travels and general safety for all this weekend
- Redwings Shovel Pass – Convoy to Blades of Glory
- The Labyrinth Launch – Ozark
- 1776 Patriot Games, Saturday, July 2
- Oracle 5:30 AM & 7 AM
- The Pit 6 AM
- The Canyon 7 AM
- Dragons Liar 6 AM
- 7/11 The Octagon – Ice T to Golden Pike
- 7/16 The Oracle – Cheap Seats to Hei Hei
- 7/23 The Pit – Gipper to Chernobyl
- 7/29 The Combine – LPC to Kill Switch
Message:
Competition –
- An event or contest in which people compete
- The person or people with whom one is competing, especially in a commercial or sporting arena; the opposition.
- The activity or condition of competing.
Marathon, set a PR but others did better, had to check myself and remember this is the best I’d have ever done in 16 other marathon’s and beat my PR by more than 6 minutes.
I encourage you to compete against yourself, day after day in many different aspects of life, work to make incremental improvements and before you know it, you will look back and see a huge improvement.
- Focus on yourself….
- People are not your competition.
- Compete with yourself.
- Challenge yourself.
- Demand the very best from yourself.
Appreciate all those that came out today, that one wore me out.
Aye, brothers! Keep accelerating! AH