Chattahoochee

Super 21 – “Rump Skin” or Ruxpin

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Date: 08/14/18

QIC: Fireplex

Warm up

SSH – 21 IC

Cherry Pickers – 21 IC

Prisoner Squats – 21 IC

Windmills – 21 IC

Patriot Run around the block – .48 mile

The Thang

The Super 21 as it appears in the Exicon.  1 Merkin to 1 Big Boy Sit up.  2 Merkins to 2 Big Boy Sit-ups.  3 Merkins to 3 Big Boy Sit-ups, etc., etc., etc.  But wait there is a twist….after each set completed of #1 though #5 complete 21 Imperial Walkers.  After each set completed of #6 through #10 complete 21 Mountain Climbers.  After each set completed of # 11 through #15 complete 21 Monkey Humpers.  After each completed set of #16 through #20 complete 21 Prisoner Squats.  After the final set of 21 Merkins & 21 Big Boys then finish strong with 21 Burpees.

Q received multiple reports of the loss of “Rump Skin” due to PAX choice of completing the set on the asphalt instead of the available wet grass that was just steps away.  I think our FNG dodged the bullet on this one when he received his F3 name…:)…Welcome Ruxpin…..

F3 Message

Q spoke about several characteristics of leadership as gleaned from an article by Thomas A. Merrill as it appears on fireengineering.com.  “Mr. Merill  is a 35-year fire department veteran and a former chief of the Snyder Fire Department in Amherst, New York. He is a fire commissioner for the Snyder Fire District. He served 26 years as a department officer including 15 years in the chief officer ranks. Merrill recently completed five years as chief of department. He has conducted various fire service presentations throughout the Western New York area as well as at FDIC. He also is a fire dispatcher for the Amherst (NY) Fire Alarm Office.”  Mr. Merrill stated that ” it is important for leaders to exercise good judgement and strive to lead their department in a positive manner; otherwise, so much of what I call wasted energy is invested in leadership quandaries that can truly bog down an organization and prevent good work from getting done.  It can also cause good people to leave.”  This observation can be applied to any business, group or organization.  Mr. Merrill went on to identify 8 “must have” traits that all leaders should possess.  The first is ownership and responsibility for any success or failure.  The ability to admit mistakes, be accountable, and move forward.  The second is consistency.  “A good leader will do jobs for which he is responsible in a consistent and regular manner, all while maintaining a positive attitude.  The third is being tired.   “All leaders should expect to be tired.  Simply, if you are doing your job as a leader, you will be tired.”  You may need to put in the extra time and effort to accomplish tasks with excellence.  The fourth is a positive example.  “All great leaders have learned to lead by their own personal example.  “Learn to lead by the power of your example, not by examples of your power.”  The fifth trait is organization.  “All leaders need to develop an organizational plan that works for them.  Find a system that works for you and strive to be as organized as possible.”  The sixth is Integrity.  “People are watching you all the time; they pay attention to what you say and how you handle yourself.  Once it’s lost you may never get it back.  A leader without integrity is certainly not a professional in any organization.”   The seventh identified trait of a great leader is honesty.  “Coupled with integrity, honesty is equally as important. Don’t ever think your people won’t know if you lie to them. Similar to losing integrity, once you are branded a liar, it sticks to you forever and your people will lose all trust and confidence in you. It’s okay to not have an answer to a question. It’s okay to not know how to do something. It’s not okay to make up answers and pretend to be something you are not. Be upfront and honest with your membership at all times, and don’t ever lie to them.”  The last trait identified by Mr. Merill is trust.  “All good leaders are trustworthy. Your members must know that you have their backs at all times. They need to know that when you tell them you will do something or get an answer for them, you will follow through and do it.  Learn to gain your members trust, and more importantly, work hard to maintain it.”

Our Lord and Savior, Jesus Christ, possessed all of the traits identified by Mr. Merill and so many more.   As a leader and teacher he was judged and scrutinized mercilessly.  He humbly served and provided the ultimate sacrifice in laying down his life so that we might have the opportunity to choose everlasting life.  Is he your President, Chief, Chairman, CEO…..??

James 3:1 New King James Version (NKJV)  1 My brethren, let not many of you become teachers, knowing that we shall receive a stricter judgment.

James 4:10 New King James Version (NKJV)  10 Humble yourselves in the sight of the Lord, and He will lift you up.

Matthew 20:26 New King James Version (NKJV)  26 Yet it shall not be so among you; but whoever desires to become great among you, let him be your servant.

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Welcome to FNG (Ruxpin).  Prayers the Savini Family, Betts Family, and Sanders.  Please keep all our HIM in your thoughts and prayers as we go about the business of being HIM.

Respectfully Submitted,

Fireplex

99 Problems

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8/11/18 Georgetown, DE beat down.

Nugget on Q!

4 HIM posted to get a full body beat down.

Warm-up. 20 ssh. 15 windmills. 15 cherry pickers. 15 maracon night clubs. High knee lap half way around circle. Switch and do other half as butt kicks. Mosey to middle school.

Leg station. 3 workouts, 33 times =99 sets and a problem at the end. 1. Single leg lunge. 2. High jump squat. 3. Scissor jacks. Problem was wall sit til Chatahoochee said stop. Mosey to microtel.

Arm station. Same 3×33+pain station. 1. 1,2,3 tempo merkins. 2. Elbow extensions. 3. Dips. Pain station. Balls to wall til vanilla says. Mosey to circle.

3rd F on Excuses. Proverbs 22:13. The lazy person says, “There’s a lion out there, if I go outside I might be killed!” F3 says, “Go chase that lion!”????

Mosey to fire hall. Ab station. Same style. 1. Reverse crunch. 2. Superman’s. 3. Big boys. Pain station 6” till 7:59:40 and 20 seconds of insane courage to finish with a sprint to the circle. Except for summit because he though he saw a sniper. ????????

End in COT and name a rama!

Yea, Though I [Mosey to] the Valley…

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Date: 8/7/18

QIC: Chappie

What happens when you buy sidewalk chalk at Family Dollar (not a commercial) and pick up a prescription next door at Walgreen’s (not a commercial)? You discover a yet-to-be-minted F3 pain station. YHC couldn’t believe these two walls separated by about a 20′ alley-way had somehow been overlooked for the past 2+ years, even after working out in and around the parking lot so many times. How’d we miss this grand station of a beatdown location? Who knows! YHC noticed it a few weeks ago and could hardly wait to get his Q on and personally introduce it (like a new found friend) to the rest of the PAX from the Milton Mustard Seed CHOP AO – Semper anticus! Well, this little “canyon” or “valley” IS ON THE MAP NOW! YHC will tell you all about it. In meantime, what say ye, men? Shall we call it The Valley of the Shadow of Death (even though there really was no “walk” through it) or Death Valley (because it was so doggone hot and there was no air)? The place will live up to its name either way. Here’s what it looked like after the Gloom — YHC had to go back and get a shot for this post:

Well, call it what you will…here’s how it all went down:

Warm-O-Rama:

SSH – 18 IC

MNC – 15 IC

Shell Picker, Crab Flipper, Cherry Picker – 10 IC

Hillbillies – 18 IC

Flying Squirrel – 10 OYO

Calf Raise (toes in) – 20 OYO

Calf Raises (toes out) – 20 OYO

The Thang:

Mosey to the new station (The Valley of the Shadow of Death  or Death Valley): Steady Mosey interchanged with a Picked-Up Mosey, switching between power poles/light poles all the way to Food Lion parking lot, ending in front of Walgreens:

Between the Walls (in the valley) – all OYO

5 Mike Tysons on one wall

10 Bombjacks in middle of alley

5 Mike Tysons on other wall

15 Burpees in middle, and so on…

5 Mike Tysons

20 MJB’s

5 Mike Tysons

10  Count/Breather (PAX had to get out of the valley because it contained no air!)

Back between the walls…

BTTW – 10 Count

People’s Chair – 10 Count

BTTW – 10 Count

PC, Leg Up (L) – 10 Count

PC, Leg Up (R) – 10 Count

YHC  forgot all who counted, but some counts were brutally slow. But, hey, it was in the valley of the shadow…

3rd F Message – a Brief Shared By YHC:

One leadership principle I’ve been pondering lately is this: “OUR REFERENCE POINT IS CRITICAL.”

Years ago I heard someone say that “if the whole world stinks, check your mustache.” The idea being that if there’s some old moldy cheese or other leftover food in your stache and that’s all that you’re able to smell, then from THAT reference point the whole world is going to stink. The metaphor is clear. It may not be the whole world at all; it might be your perspective, the reference point from which you “smell” [see] the world.

HOW WE SEE ANYTHING DEPENDS ON OUR REFERENCE POINT. I shared that thought in a recent sermon, but I think it’s just as applicable here, in F3. In fact, part of what we do here at O-GAWD-THIRTY (the Gloom) just about every day of the week, in some measure gives us a reference point for leadership. We get up very early; that’s the hard thing to do. We Q and prepare workouts and 3rd F messages hoping to inspire one another in spiritually, mentally, and physically in leadership; that’s the hard thing to do. We push ourselves and each other past self-imposed limits; that’s the hard thing to do! And we do all this and more, not just because of the fitness but because it does make us better leaders.

How does all this make us better leaders?

I believe one of the ways it makes us better leaders is that doing the hard stuff gives us a reference point. Let me explain, Mark Batterson mentions that psychologists refer to this as the contrast effect: If you lift a really heavy weight, then lift a lesser weight, it will seem lighter. We do this simply enough by doing really hard workouts. We do this with sandbags and cinderblocks. We do this with our rucks especially — we carry around 40lbs and then when we carry around 30lbs or less and everything else seems lighter. The reference point is the 40lbs or its the hard workout before anything else in the day comes along. Having that reference point is to help us to see things from a different perspective, one that is meant — in terms of leadership — to give us the reference point that just about everything else that follows throughout the day will not seem all that tough or difficult because we’ve already done something incredibly harder by comparison. This, again, is called the “contrast effect.”

The practice of Q’ing a workout also leads to the same outcome: We practice that leadership here regularly, and, in part, that practice carries over where it ought to most (it’s supposed to) — at home, in the workplace, and in the communities in which we serve.

In real life, it might bring about a different reference point after going through difficult circumstances. We are to see them differently after God carries us through them. (Point being that He is the One, then, who actually carried the weight…POINT BEING that Christ must be our reference point.) That’s why we cling to verses like Romans 8:28, “AND WE KNOW THAT GOD CAUSES ALL THINGS TO WORK TOGETHER FOR GOOD TO THOSE WHO LOVE GOD…”

Those words of Scripture and the experience or fulfillment of them train us and give us perspective — and how you see anything depends on your reference point. When we’ve been through something, tough circumstances, and we can see how God turned them around for our good, it gives us a new critical reference point. Doing the hard thing here, carrying the extra weight here (in the Gloom) trains our bodies and our minds with the reality of these truths.

Back to work:

YHC’s failed attempt at the Hands of Time (one of his favorites, but its been awhile and he forgot how to do it. Oh well, still got in some ab-burn)

Steady mosey return to the AO.

Meanwhile, back at the AO…

GFerkins (Good Form Merkins) – 10 OYO

Mary, all 9 PAX got in a round but YHC can’t recall all that was chosen

Time’s up, only thing we missed on YHC’s Weinke was a round of Partner Push; next time. It’s all good, the Valley of the Shadow of Death (a.k.a. Death Valley) took a good bit out of us.

Great push by all the PAX.

COT:

Announcements:

Everyone is welcome to join Grace Church’s Warriors for Him men’s ministry for a hot dog cookout at The Home of the Brave this evening at 6. Home of the Brave is a homeless shelter for our veteran’s. Join us for some dogs and a few rounds of cornhole as we serve those who’ve served us.

Thursday Gloom we’ll have a guest Q – Nunchuk will be here serving up the beatdown and getting his F3 Passport stamped; let’s make a good showing in support of our brother from York, SC!

Prayers: Prayed for the substance abuse blanket to be lifted from Sussex County; prayer for others…

BOM

Welcome back Ying Ying, we’ve missed you brother! Good to see you. It was a privilege to lead all the fine HIM who broke the hold of the Fartsack and posted! Humbled and honored to lead the way.

~Chappie, out!

Shipcarpenter Square

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8/8/18 Work out. Lewes, DE.

Warm up. 20 SSH. 15 cherry pickers. 15 windmills. Start on baseline, high knees to half, butt kick to end. Start on opposite baseline, right shuffle to half, switch and left shuffle to start. Warm up basketball. First team to 5 wins. After every point, opposing team does 5 burpees. Losing team does suicide. 

Run to ship carpenter square. 

While going clockwise,complete 2 rotations of square. Starting at bottom left corner you run to first station and do 25 merkins. Right shuffle to second and do 25 big boys. Nur to 3rd and do 25 shoulder taps. Left shuffle to 4th and do 25 mountain climbers. 

3rd F is on utterly obsessed vs uninterested.

 Have the right priorities. Be more all in with things that matter like your relationships, especially with wife and kids & with God. Be utterly obsessed with things that matter in your life but also turn away from things that don’t move you and your family, and your relationship with God forward.

Run back to AO. Quick game of knock out as cool-down. End in COT. Excited for guest Q tomorrow! Continue to be HIM!

Monkeying Around

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6/23/2018

QIC: Vanilla

AO: CHOP: Milton, DE

PAX: Chappie, Chattahoochee, Fireplex, Hideous, Skipper, Summit, Vanilla,

Warm-O-Rama

SSH – 20 IC

Seal Jacks – 20 IC

Smurf Jacks – 20IC

Plank Jacks – 20IC

Cherry Pickers – 20 IC

Windmill -20 IC

A “Friendly” Patriot Run to Milton Memorial Park

The Thang: Monkeying Around

PAX rotated between 5 stations doing as many reps as possible for as many rounds as possible. Rotation happened when PAX running at station 5 completed their loop.

  1. Pull Ups
  2. Swerkins w/ Tuck (Complete a merkin with feet in swing then pull feet in for a tuck – BRUTAL!)
  3. Box Jump to Incline Merkin
  4. Forearm Plank
  5. Run loop around gazebo

3rd F Message: Extreme Ownership

“On any team, in any organization, all responsibility for success and failure rests with the leader. The leader must own everything in his or her world. There is no one else to blame. The leader must acknowledge mistakes and admit failures, take ownership of them and develop a plan to win. The best leaders don’t just take responsibility for their job, they take Extreme Ownership of everything that impacts their mission.” – Jocko & Leif, Extreme Ownership

“As individuals, we often attribute the success of others to luck or circumstances and make excuses for our own failures and the failures of our team…Total responsibility for failure is a difficult thing to accept, and taking ownership when things go wrong requires extraordinary humility and courage. But doing just that is an absolute necessity to learning, growing as a leader, and improving a teams performance.” -Jocko & Leif, Extreme Ownership

“You can’t make people listen to you. You can’t make them execute. That might be a temporary solution to a simple task. But to implement real change, to drive people to accomplish something truly complex or difficult or dangerous you can’t make people do those things. You have to lead them.” -Jocko & Leif, Extreme Ownership

Thoughts from QIC: Extreme Ownership is a man in the mirror mentality. In every and all situation, regardless of “fault,” the only thing we as leaders can control is our attitude and actions. Taking extreme ownership sets an example that will trickle down into your team, family, subordinates, etc. As a byproduct those that look to you for leadership will start to apply extreme ownership to their own selves. If you want to see change in those around  you, as a leader, they need to see change in you. This means 100% extreme ownership in all situations.

Patriot Run back to AO

Site Q Handoff from Chappie to Chattahoochee (See Video Attached)

Ended with Number-Rama, Name-O-Rama, & COT/BOM

Humbly Your QIC,

Vanilla

Circle station

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QIC: Nugget

Date: 7/28

AO: The Aegis

Warmup. SSH, Cherry Pickers, High Knees, Butt Kicks & left and right Karaoke.

Run to first station, do 33 big boys, 50 American hammers & 50 Heal Touches x2. Mosey back to circle.

Run to second station and do ladder of 9’s. With Scraper Merkins and BTTW Derkins (45°). With Lt. Dans in between. Mosey back to circle.

Run to third station and do quick core workout: Mt. Climbers & Shoulder Taps. Mosey to fourth and last station.

Do Inch Worms. Dragon Crawl. And Bear Crawl. Mosey back to circle.

End in COT! Ran 2+ miles and had a nice full body workout! Thanks for joining HIM!

SUPER DOOPER SHELDON COOPER – WAIT…WHAT? ON A HILL?

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07/19/2018

QIC: Fireplex

AO: CHOP Milton, De.

PAX:  Chairman, Chattahoochee, Leatherman, Skipper, Waterfall, & Fireplex.

Warm up

SSH – 20 IC

Cherry Pickers – 15 IC

Bolt 45’s (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

Windmills – 15 IC

The Thang

Mosey 0.5 mile to “Oh Hill No” to complete the Thang.  Complete 10 Burpees, 10 Squats, 10 Merkins & 10 Big Boys.  Nur up the hill and run down and complete 9 Burpees, 9 Squats, 9 Merkins, & 9 Big Boys.  All completed OYO.  Rinse and repeat in descending order until reaching 5 of each exercise.  Extra credit and a shout out to Leatherman who did not hear the descending order part of the exercise and he completed 10 of each during each cycle of the exercises.  The F3 message (see below) was an opportunity to catch a breather, and because of time we did not complete the exercises descending all the way to 1 of each.  However, Chairman decided to “poke the bear”.  We added one full exercise evolution that was comprised of a crawl bear up the hill and bear crawl down, where we completed the next cycle of Burpees, Squats, Merkins & Big Boys before moseying 0.5 mile back to the AO.

F3 Message

Q spoke about Caleb and how he had spent 45 years in the wilderness in his obedience to God when others that were filled with disbelief created that exile.  He persevered when it would have been easier to fold.  Once all the disbelievers had passed away, and the promised land was realized, he went on at 85 years old to defeat the Anakites to take the hill country that he had been promised.  Caleb did not give up much like Jim Kelly, Hall of Fame QB of the Buffalo Bill who received the ESPY Jimmy V award for perseverance on 07/18/18.  His life is a testimony to perseverance as he led his team four times to the Super Bowl and was defeated each time.  He has two lovely daughters but had a son that was born with Krabbe’s disease which is a deadly nervous system disorder.  His son passed at the age of 8.  Mr. Kelly has battled cancer himself having been diagnosed in 2013 with oral cavity cancer that had been in remission.  Recent reports are that the cancer has returned.  I am sure that he will face that diagnosis as he has faced all other adversity; while all the time praising God and living for Him as is evident from the quotes below.

“We are shocked, heartbroken, sad, angry, confused, and just darn tired,” Jill Kelly said in her post. “Yet, despite how we feel, we KNOW that God is a promise maker and keeper.”

Kelly, who remained a towering force in Buffalo and in the N.F.L. despite all of his Super Bowl appearances ending in losses, said he was relying on what he called the “four Fs”: faith, family, friends and fans.

“With all of you by my side we will fight and win this battle together,” he said. “Staying ‘Kelly Tough’ and trusting God will carry us through this difficult time.”

“O Hill NO” doesn’t seem so steep and exercises don’t seem so taxing when you are inspired by these stories of facing such huge adversity.

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers for traveling mercies for Chappie, peace for an upcoming event for Leatherman, heat related health concerns for brother Firemen responding to recent alarms.   Please keep all our HIM in your thoughts and prayers.

Respectfully Submitted,

Fireplex

Dirty Thirty Birthday Beatdown

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6/23/2018

QIC: Vanilla

AO: CHOP: Milton, DE

PAX: Chappie, Chattahoochee, Chairman, Leatherman, Toy Soldier, Fireplex, Summit, Vanilla, Waterfall (Early Dismissal)

Warm-O-Rama

SSH – 30 IC

Seal Jacks – 30 IC

Cherry Pickers – 15 IC

Windmill – 15 IC

The Thang: Dirty Thirty Birthday Beatdown

Shuttle Run format with exercises on each end. 30 exercises for 30 reps with Prison Break in between from end to end of CHOP parking lot.

  1. Merkin
  2. Squat
  3. LBC
  4. Derkin
  5. FWD Lunge (Alt. Legs)
  6. Flutter Kick IC
  7. Incline Merkin
  8. Reverse Lunge
  9. Scissor Kick IC
  10. Diamond Merkin
  11. Mexican Jumping Beans
  12. Box Cutters IC
  13. Ranger Merkin
  14. Calf Raises
  15. Leg Lifts
  16. Wide Arm Merkin
  17. Iron Mikes (Lunge Jumps)
  18. High Plank – 30 Count
  19. Shoulder Taps
  20. Apolo Ohno’s
  21. American Hammers IC
  22. Overhead Claps
  23. Burpees
  24. Box Cutters IC
  25. FWD Arm Circles IC
  26. Broad Jump to Back Peddle
  27. Forearm Plank – 30 Count
  28. Reverse Arm Circles IC
  29. Wall Sit – 30 Count
  30. Big Boys

3rd F Message: The Joy is in the Journey

“Success is a journey, not a destination”

I’ve heard many times that if you want to hear God laugh, tell him your plans. As I reflect on the last decade of my life, it looked nothing like I would have scripted. It had deep dark valleys and some wonderful mountaintop experiences, both of which I would not have expected. I had big goals set for things I wanted to achieve by 30 and quite frankly the bulk of them never came to fruition. But I’m confident in this, that He who began a good work in me, will be faithful to complete it until the day of Christ Jesus (Philippians 1:6).

“For I know the plans I have for you, plans to prosper you and not to harm you, to give you a future and a hope.” -Jeremiah 29:11

As leaders and High Impact Men, it is our responsibility to cast vision, set goals, and know our direction. However, as leaders, we also need to be emotionally stable enough to embrace and enjoy the journey, even when it takes us down a different path than planned. Leaders love the journey, leaders love the process. Leaders stay diligent even when things shift, because ultimately they know that God will work all things out for the good of those who love him (Romans 8:28). Embrace the Journey, Find Joy in the Journey, and keep traveling toward your destination, even when a decade is nothing like you expected.

“Let us not become weary in doing good, for at the proper time, we will reap a harvest, IF we do not give up.” -Galatians 6:9

Ended with Number-Rama, Name-O-Rama, & COT/BOM

Humbly Your QIC,

Vanilla

Primis Pavilion of Pain

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5 HIM BEAT THE FARTSACK THIS MORNING   This truely is an awesome  location to be stretched, get uncomfortable, grow yourself and take in the perfection of Gods creation as the sun rises over the bay        You should try it sometime

QIC- Summit 

Warm-a-rama

Capri lap around park

SSH- 18 IC

Cherry pickers – 18 IC

Windmill -19 IC
Moroccan night club – 18 IC
Imperial walkers -18 IC
Lunge walk baseline to baseline on basketball court.
Nur back
  • Mosey around Park , end at PAVILION of pain.
  • Super 21-

21 Prisoner squat – 21American hammer IN CADENCE..????????‍♂️

20 prisoner squat – 20 American hammer IC
‘Intermission’ after 15/15 for stairway to seven.
Mosey to stairway
  • Stairway to seven….
1 burpee, 1 Erkin on bottom step , run up to top stairs , 1 diamond merkin , then run back down.
Continue up to 7.
Mosey back to Pavilion of Pain
3rd F message
Pick back up with Super 21
14 prisoner squat 14 American hammer IC down to 1/1
Mosey back to basketball courts
Name-a-rama
COT
  • 3rd F 
  • Stress testing builds reliance

    Reliance is the heart of Trust. For a Team to be Dynamic, the Members must implicitly and fully rely upon each other to Competently perform their part of the Team’s Mission-essential Tasks. It is not enough for a man to tell his Team Members that he can do his job, or even for the Q to do so. They have to see the man in action under stress for reliance to build.

    Whether it is the character of another man or a footbridge over a gorge, we only decide to step forward in reliance if we believe it is strong enough to keep us from falling. If we don’t believe a man’s character can bear the weight, we won’t rely upon him any more than we would a rickety bridge over a rushing river.

    The most efficient method to gauge the strength of something is to stress test it under a controlled environment to find the point at which it breaks. We do this with a footbridge by jumping up and down on it at a point where it spans a place that won’t kill us if we break through. If a bridge can hold the jumping-me ten feet over the ground, then I assume I can rely upon it to hold the walking-me fifty feet over the gorge.

    With men the stress test principle is the same, although the means and methods vary by what we need the man to do. For example, a candidate for public office is subjected to the stress of a political campaign. If he cannot withstand that without breaking down we deem him too unreliable for the pressures of the office he seeks. An attorney must shoulder the stress of the bar examination before he can be trusted to try a case. A doctor must survive the rigors of his residency before lives will be placed in his hands. Passing the stress test indicates sufficient strength to bear the weight of the real thing.

    When applied to a man rather than a thing, stress testing serves a dual purpose. Like it does with the bridge, it demonstrates reliability to others. But, unlike the bridge, it also demonstrates to the man himself that the reliance of others is justified. Passing the stress test gives a man the confidence he needs to take on the responsibility of what comes afterwards. “If I got through that,” he tells himself, “then I have what it takes to get through this”. You can trust me because I am reliable—I trust myself.

ReeeSPECT Workout to [try to] Remember

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QIC: No-Show Jones

Lol, a little humor at Waterfall’s expense. Apparently our fearless leader suffered a foot injury from Roving RuckF3st Friday and put himself on the IR, so he could not make his Q. Word was put out but no one stepped up to Q (Somehow Chappie missed it on GroupMe). That left Chattahoochee and Chappie to fend for themselves. Tempted to go for a cup of Joe and just do some coffeeteria, instead we tag-teamed a Wienke-less workout and filled the hour with some beatdown at the hands of two, count ’em, two, respectables. (That is to say we’re both over 50 and might not remember every part of the beatdown but we’ll give it a shot.) Help me out Chattahoochee; here goes…

Warm-Up:

SSH – 18 IC

SJ – 20 IC

CP – 15 IC

WM – 18 IC

 

The Thang:

Mosey to side entrance steps of County Admin Building

1 PAX ran steps up and down, while other did Merkins. Kept switching out until reaching 100 Merkins combined.

 

Mosey to library

Lt. Dan, length of lot

Bearcrawl back

Lindsey Vonn parking lot lines, length of lot

 

Mosey to Georgetown Elementary

On the short steps:

100 Squats, bottom

10 Burpees, top

100 Squats, bottom

10 Hand Release Burpees, top

100 Squats, bottom

10 DerkinBurps, top (on the high wall!)

Total: 300 Squats/30 Burpees

Wosey to nearby curb, 30 Dips (Chattahoochee said 25 but YHC did 30, so they’re being counted)

 

Mosey to intersection of N. Margaret & W. Laurel Streets

4-Count Freddies – 25 IC

 

Mosey to intersection of Robinson & Laurel Streets

Toy Soldier Set

 

Double-time Mosey (not quite prison-break) to intersection of Elizabeth & W. Laurel  Streets

…drawing a blank, again!

 

Mosey to wall @ County Bank

*discovered a new set of two-story steps on the way (for future reference, Q’s)

Aussie Mt. Climbers – 15 IC

20 OH Claps – OYO

 

Mosey to AO

Count-O-Rama

Name-O-Rama

Called it a day. Good stuff Chattahoochee, glad you posted brother! Waterfall, hope your foot heals up quickly so you get off the IR. Hang tough, see you soonsday.

All PAX: Keep EH’ing anybody and everybody you know in Georgetown.

Let’s own the mission: Plant, grow, and serve small workout groups of men for the invigoration of male community leadership. It won’t happen if we don’t make it happen!

Chappie & Chattahoochee, out!

 

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