AO: Coronado

Q : Golden Pike & Z-bo

PAX: Predator, Woody, Bobsled, Painkiller, Caruso, Snowman, Bogey, Lemu, Da Fridge, Tin Cup, Spring Break, Superhost, Oompa

Announced: The Mission Statement, Disclaimer, and Five Core Principles.

It was a crisp, frigid morning. Shovel flag couldn’t find soft ground to belong to, so we just hung it up on the playground. We had some people come in hot as we started, including some smurphers.


SSHs, Big Ones, some groin stretches stretches where you’d reach to the sky in a lunge and Imperial Walkers


Circuit Timer (Seconds app) + Showtunes music

Square made out of cones about 25 feet apart in the basketball lot.

Two groups:

Group 1: Push group. Does the following exercises with modification options until timer is done.

Imperial Walkers / Squats

SSH / Cherry Pickers

Mountain Climbers / CDDs

Group 2:

Karoake from cone to cone. When reaching a cone, do a burpee or a straight merkin.

The Thang

Z-bo broke the men into 4 groups for a station workout in the basketball lot. Used the same cones from the pre-thang. The stations are:

Station 1 – PUSH – Legs
1. 30 sec wall sit
2. 30 Air Squats
3. 30 Johnny Dramas
4. 20 Monkey Humpers IC

Station 2 – Upper body
1. Merkins
2. Overhead Claps
3. Carolina Dry Docks
4. Overhead Press

Station 3 – Cardio
1. Bobby Hurleys
2. Mountain Climbers
3. SSH
4.Butt Kickers

Station 4 – Core
1. Plank
2. Rosalitas
3. Big Boys
4. Freddy Mercurys


“Honey” hammers – Rancid style


Announcements: CSAUP

“Comparison is the thief of joy”

As a site Q, I often have to be at the same site every Monday. I often will get a little jealous of guys who now have the option of moving around on Mondays to different sites. So, I was grateful for the opportunity to swap Qs today with Patton and Mulligan and lead you mean in a beatdown while they lead Octagon.

It’s easy to get into a trap of comparison with other men in our lives. Whether it be in F3, at work, at church, etc. We look at other men’s social status or financial standing or physical fitness and start to beat ourselves up or get envious. This can then rob of us of the joy of seeing the blessings right in front of us. We need to remember to be grateful.

We also need to remember that every single man you meet is either going through or has gone through some sort of struggle in their life. You don’t know what that is, so you can’t judge them. I love F3 because all of our pretenses are stripped away in the gloom and our society’s need to constantly compare each other is done away with.

That being said…when you feel the temptation to compare yourself against someone, kick that temptation in the teeth!

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