PAX: Slick, Big One, Wentworth, Escobar, Roadhouse, Blades of Glory, Doggy Paddle, Chippendale, Paddles, Speed Square, Ozark, Chiclets, Rainman, Barn Door
Q: Barn Door
14 PAX arrived at the Flags and heard the Core principles, Mission, and disclaimer.
We stayed in the parking lot near the flags for Warm-a-rama which consisted of 15 IC each: SSH, Tappy Tap, Imperial Walkers, and Cherry Pickers
Warm-a-mosey took us around the neighborhood to the SE of the shovel flag parking lot for approximately a 0.75 mile mosey.
The THANG
We used the Circle drives on Sterling Ridge Dr as our markers and broke into a 2 man grinder beatdown.
Group #1 was the push group which started at the North circle and completed 15 burpees before returning to the South circle and pushing their partner.
Group #2 AMRAPS at the South circle until Group #1 is back the exercises listed below.
- Pulse Low Merkin
- Pulse Low Squat
- X Factor
- Pulse High Merkin
- Pulse High Squat
- Hip Thrusters
- Full range Merkin
- Full Range Squat
- Single Leg Alternating Donkey Kicks
We only got through about half of the list before “Omaha” was called and the PAX gathered back at the shovel flags for Mary.
6MOM consisted of:
- Frozen Freddies – 15 IC
- Starfish Crunches – 15 IC (Roadhouse)
- 1 round of Rancid style American Hammers
Announcements:
- Third F opportunities coming up
- North Star serving Hot Dogs this Thursday
- Heartland Hope tent setup this Friday
- Blood Drive July 1
- Labyrinth popup this Thursday at Zipline parking lot, near the Maize.
Prayers:
- For Convoy’s recovery post surgery
- All Fathers on upcoming Father’s Day
- Slick’s family traveling back home after visiting
Circle of Trust:
I shared with the PAX that I’ve been struggling the last few days. I was just in a funk and when you are in those funks you feel like you can’t get out. You don’t feel like posting or doing anything really. I even reached out to Roadhouse to try and outsource my COT, because I wasn’t feeling like I had anything beneficial to say. Rather than Roadhouse letting me take the easy road, he declined my suggestion and offered this advice instead, “Think of what you need to hear and talk about that. That way it’s always genuine”. So, after thinking about Roadhouse’s advice I thought I’d talk a little bit about the struggle. I’m at day 44 of my 75Hard challenge. This has been draining me mentally as well as physically, then add on the normal wear and tear of work and life and it can sometimes become too much. These, however, are not the times to fade back and hide. These are the times to lean in to your F3 brothers in the Gloom and I guarantee someone will be there to pick you up, someone that has struggled with the same thing, someone that will carry you to new heights! Keep coming out to F3, EH your buddies that you know can benefit from this, EH your buddies that you have no clue if they will benefit or not, EH the random guy you run into at the store. F3 PAX benefit from one another even if you don’t see it or realize it right away.
I got a pretty good nights sleep prior to this Q, which is surprising because of the Q anticipation. I was going to skip the pre-run, but showed up anyway. I was going to just do a 2 mile pre-run, but Chiclets helped push me to do the full 5k pre-run at a sub 8:00 minute pace. This was all exactly what I needed to get out of my funk.
When I got to the office to start writing out this COT (since I didn’t plan it in advance), I decided to check my health stats from when I started tracking them back at the start of 2020. My stats at that point were 195lbs and 24.4% body fat with a BMI in the overweight range. My stats this morning are 168lbs and 16.4% body fat with a BMI in the normal weight range. Times get tough, but the process is always worth the struggle!
Slick led us out in prayer.
Aye!
Barn Door