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March 12th Man DISRUPTION

DISRUPTION

Def: The opposite of stasis and the status quo…DREDD refers to disruption in F1 as the key to influencing movement to advantage.  In this scenario, the LEADER is the Agent of Disruption; I would like to take a different perspective and look at DISRUPTION from another vantage point in this post.  As a reader of this post, I hazard a guess that you fancy yourself a LEADER.  In that case, how as a LEADER do you (or I for that matter) respond in the face of DISRUPTION?

As a disrupter, you … “Initiate Movement” – DREDD  or “Take the High Ground before the High Ground takes you” – JOCKO.

Those quotes are apropos and words to live by when you are taking the fight to the enemy, when you are in flow with LEADERSHIP. What happens when you aren’t the AGENTS OF DISRUPTION but rather the subjects or recipients of DISRUPTION?  In those times, your response is where the GoRuck, GROWRuck, CSAUP, your Qs are worth their proverbial weight in gold.

As you read this, think of a time when you have been the subject of DISRUPTION.  Travel to that place for a few minutes with me and allow me to hit you with this:

TRUE LEADERSHIP IS FORGED IN US DURING TIMES OF DISRUPTION

This concept has been on my mind for quite some time.  As I reflected upon the HIM among us that have really drawn me in during their DISRUPTION I landed on two specifically (I know there are many others just as exemplary) to illustrate how they taught me TRUE LEADERSHIP in the face of DISRUPTION.  I will close with what I have learned over the last 7 months as a 43 year old father of three and husband of one without a job who is awaiting the next chapter to be opened.

PAX – EBOLA

DISRUPTION – Job opportunity of a Lifetime in North Carolina.

I have known EBOLA for a long time, probably as long as anyone I am close to in F3 going back at least 7 or 8 years.  The first thing I can say about EBOLA is that he is a HIM amongst HIM. This is not his first dance with the quick footed partner of disruption and certainly won’t be his last.  And although he’s been to many a DISRUPTION rodeo and been thrown at each time, he has managed to dust HIMself off and get back after it each time.

The first lesson I learned from EBOLA is that he has a strong and deep faith; EBOLA has leaned into that faith as he waded through this big, life changing DISRUPTION.

Secondly, EBOLA knows who he is, how the Sky Q has designed HIM and who he is here to serve.  So, to rip off “The Rock” EBOLA knows his role and knows there is NO ONE else that can play that role.

Lastly, EBOLA has a mission to complete and the first target has been identified for him.  All of us will have a mission to complete (should we choose to enlist). For most of us it will look different than anyone else’s mission.

What I learned about LEADERSHIP from EBOLA in the midst of DISRUPTION: faith, role and mision are the keys to success.  

PAX – Grease Trap

Disruption – The loss of his oldest child, Job

If you have been around F3Nashville or F3Franklin for any amount of time, you have likely heard a bit of Grease Trap’s story, and that he and Katie lost Job late in the summer of 2017.  Let me stop for a quick sec, we didn’t “lose” Job, he simply went home ahead of us and is there now working on some sweet BATMAN artwork to share with us all.

So, how did the battle Job fought with cancer and his reunion with Jesus teach me leadership through Grease Trap?  There are some HIM I know that emit grace but let me assure you, there are none that did it then and continue to emit grace like Grease Trap.  The way he continued to pursue Jesus and at the same time continue to pursue the HIM of F3Nashville and F3Franklin is a study in true servant leadership.  Grease Trap did these things while continuing to serve Katie, love his family well and run a very successful business. His needs, while many, during the summer of 17 always seemed to pale in comparison to how well he loved Job, Katie, Zeke and Penny.  

Grease Trap’s singular goal was to get Job well.  He was always thinking of Job, Katie and the family while continuing to seek a brotherhood to protect and provide for him, to strengthen him and to give him rest.  The grace, vulnerability, passion and purpose Grease Trap showed us all that summer is true leadership and that continues today as Job’s memory lives on.

What I learned about LEADERSHIP from Grease Trap in the midst of DISRUPTION: You  must be others focused, knowing you are not alone that there is a fellowship that seeks to protect you and you must live a life full of purpose.

PAX – Bagger Vance

DISRUPTION – leaving multiple jobs seeking the silver bullet to success

As some of you may know, I left my job this past July with no back up plan, no options, and nothing even remotely on the horizon work wise.  I’d like to say I am like William Borden  but that just isn’t the case.

This self induced disruption has taught me vast amounts about leadership, here are some of my takeaways:

God is in Control…true leadership is making the next right decision based upon the choices in front of you while staying target focused and goal oriented.  We have to surrender our will to God’s plan for our lives. I used to say that I was guilty of pushing God aside to grab the typewriter so I could crank out a few lines of my story, telling Him to add them to the chapter.  How foolish?! It wasn’t until recently that I realized the story had already been written (with NO EDITS), printed and published…it is up to me to play the unique role only I can play.

Leslie (and my children) need my attention, consideration and provision (not always financial).  I was unable to die to myself until my identity (insert the jobs I have had ever since more money became my idol) was torched.  This burning of the boats forced me into one of two corners…self pity (the doldrums of the Mascot) or selflessness (the goal of the HIM).  By the Grace of God, I chose selflessness and man did it SUCK at the beginning. Over time, I realized I had no choice but to die to myself and completely surrender to Jesus.  This allows me to walk fully, faithfully and finally with Him.

My biggest idol is comparison and competition.  I finally realized, though I still struggle with it daily that comparison and competition is about as life giving as a steady diet of Doughnuts, Frappe Mochachino Lattes and porn.  Real leadership is leveraging yourself to serve others, to elevate them to the places they aspire to be, i.e. to a position of advantage.

In my own DISRUPTION, this is what I learned about LEADERSHIP – Someone Bigger than me is in control.  Provision for those closest to you allows you to truly come alive.  If you’re not a servant first, you will never be a true leader.

I hope this helps as you come face to face with DISRUPTION in your life.  Or as you are coming through DISRUPTION.  Or as you round the corner to  DISRUPTION.

PARTING SHOT: As LEADERS, should we seek circumstantial disruption or circumstances that will DISRUPT us and welcome that into our lives?

 

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3/7/19: Inclines and Declines

Location: West Park

Conditions: A crisp 30 degrees. Perfect shorts weather.

QIC: Pumpkin Spice

PAX: Crablegs, Lunch Lady, Porcelain, Princess Aurora, Pumpkin Spice (QIC), Right Said, Vector

THE THANG

After a brief disclaimer, the PAX moseyed around the playing field to warm up the legs, followed by some Warmorama. :

  • SSH x 15
  • High Knees x 15
  • LBAC x 15
  • Moroccan Night Clubs x 15
  • rLBAC x 15

The PAX then made their way over to the pavillion (Pizza Hut) for some instructions. The exercises were:

  • Station 1: Using the picnic tables, PAX performed:
    • 20 Incline Merkins (alternating regular and diamond)
    • 20 Incline Plank Jacks
    • 10 Decline Merkins (alternating regular and diamond)
    • 10 Decline Plank Jacks
  • Station 2: In the Decline position (feet on the wall, hands on the ground), PAX shuffled the entire length of the wall next to the playground (100 feet)
  • Station 3: Using the swings, PAX performed 30 Steve Irwins (AKA Down Unders, Kangarows, Underdogs)
  • Station 4: The PAX made their way back to the starting parking lot and did Lieutenant Dans the length of the parking lot (100 feet) and Burpee Broad Jumped their way back

The above exercises were repeated once more, with the only modification being that Station 2 was performed in the Incline position.

After 2 rounds of punishment were complete, the PAX performed 10 MOM with 60 seconds per exercise, which included:

  • LBCs
  • Box Cutters
  • Hello Dolly
  • 60 degree leg raise
  • Alternating Heel Taps
  • American Hammers
  • Flutter Kicks
  • Low Plank
  • Backwards Plank
  • Alabama Prom Dates

MOLESKIN

  • We opined whether Alabama PAX refer to Alabama Prom Dates as Mississippi Prom dates. We may never know.

BULLHORN

  • Vector’s 2.0 is making a decision on where to attend high school next year, be praying for him and his family in this big decision!
  • CSAUP (The Scorpion) coming up on March 23, where we will be running between the West Side AOs (West Park, Titan, Bomber, Westeros) and performing a 15-minute workout at each site. Details, including t-shirt orders, available on Slack.
  • Friendly Friday tomorrow with PA on Q! As Vector has said, BYOFNG.
  • This coming Sunday at 2pm Right Said and The Jeweler are hosting a time trial on the track for a distance of your choice (1600 and 800 are current distances being run). Come join for some fun!
  • We are continuing to do run-only workouts on Tuesdays starting from West Park. You don’t have to be a “runner” or be fast to join — all are welcome to come and get better!

– Pumpkin Spice

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Tardy Party

PAX:
Turbo, Play, Lockbox, Popalock, Red Skull, Frugal, Prevac, Boy Band, Black Lung, Venus, Razorback, Floppy Disk, Too tall, Tampa Libra

QIC did not sleep well, wasn’t feeling 100%, and forgot his gloves making him a few minutes late. YHC apologized for being tardy and jumped into the beatdown. Modified for time and my personal energy level but I think it was still an effective full body scorcher.

THANG:
After a quick trip to the weight room, we mosied to the field with barbells in tow. Floppy and Boy Band suggested it would be funny to arrive at the field with barbells just to immediately return them back to the weight room, repeating with various weight room equipment. Alas, that was not the plan.

– 20 curls + row
– 20-yard lieutenant dan’s. Barbell in back squat, front squat, or overhead form all acceptable.
– Sprint the remaining length of the field
– 15 merkins

– 15 upright row + lateral raise
– 20-yard lieutenant dan’s.
– Sprint the remaining length of the field
– 15 merkins

– 10 single leg RDL (each leg)
– 20-yard lieutenant dan’s.
– Sprint the remaining length of the field
– 15 merkins

– 20 skull crushers. Rinse and repeat.
– 20-yard lieutenant dan’s.
– Sprint the remaining length of the field
– 15 merkins

Quick loop on the bleachers, up twice down twice.

Circle up for Mary pt. 1
– 10 windshield wipers each way (holding barbell overhead)
– 10 overhead barbell situps
– Roughly 45-second hollow hold (again, with barbell overhead)

Quickly return bars to the weight room and circle up for 20 IC American Hammers and 15 IC Flutters.

It was a beautiful morning, cold, but the skies were clear and it was nice to see the city from #thehill. My prayer is that we can encourage, push, and make each other better as men this week the same way we do when we workout. Ask the Spirit to put each other on our hearts and when that happens I challenge you to reach out with a text or Slack message just to say what’s up and let your brothers know you’re thinking about them.

In the words of the American poet Khaled Mohamed Khaled – Bless Up!

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T minus 87654321

15 HIM braved the cold this morning for a run heavy special.  The gloom factor was high but the temperature was low at 21 deg F.

PAX: Fred Said, Porcelain, Wendell G (from F3 Raleigh), Lockbox & Turbo from 4:13 thanks to BV and the clown-car, Trapper Keeper, Brother At Law, Craglegs, Bicentennial Man, Bad Boy, Cunning Linguist, High Viz, and YAC TheJeweler.

Warm-o-rama: The disclaimer was given briefly after we started jogging… we took a lap around the big green space (let’s call it the Hulk from now on) for a 600m warmup jog.  Circle up by the memorial for some stretching: 20 SSH, 10 WMH, 10 Hill Billies, 10 BAC (F & R), 15 Air Presses.  Mosey onto the 1 mile loop track for the following.

The Thang: 800m, 700m, 600m, 500m, 400m, 300m, 200m, 100m count down with 80, 70, 60, 50, 40, 30, 20, 10 reps  in between.   The exercises were as follows: 80 SSH, 70 Air Presses, 60 LBCs, 50 Squats, 40 BACs, 30 Merkins (diamond, wide, regular), 20 kicking the moon, 10 burpees.

Mary: We did the last 100m or ~150m to make up for lost distance earlier,  on the field and ended close to where we began.  30 seconds of American Hammers in the middle of the field.

After your YHC almost lost the breakfast he had yet to eat, we counted off with 15 total HIM.  BV gave a few announcements, we have a Nashville CSAUP coming up, and a TT this weekend at Rose Park at 2pm.  It was great to have the men, Lockbox & Turbo, from 4:13 strong, they really showed a lot of heart and grit!

It was a pleasure to lead and be lead by this great group of men.

~TheJeweler

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Ash Wednesday Sunrise

Venue: The Racetrack

Theme: Ash Wednesday

Pax: Boone’s Farm, Capslock, Double Check, Life Champ, Black Widow

QIC: Tiny Dancer

Conditions: Sweltering 21 degrees, breeze at a minimum

Warmarama:

Mosey to the running path

40 SSH

12 WMH

12 LBAC Front

12 LBAC Back

12 Slow and Low Squats

40 merkins OYO

THANG:

Pax Counted off 1’s and 2’s and paired up

AMRAP:

One PAX would perform the following exercises while the partner ran the track for 1 lap, at which time they would switch out:

60 pullups

200 merkins (switched to 2 laps for non-exercising Pax)

100 squats (switched back to 1 lap for non-exercising Pax)

100 split-lunges

Had to cut the split lunges phase due to time

Meditative Burpees and Atomics

All Pax circled up in the middle of the running track to hear some Ash-Wednesday-appropriate scripture and meditate on its both secular and spiritual applications while doing burpees and atomics.

  1. Joel 2:12-18 – 20 burpees OYO
  2. Luke 13:6-9 – 15 atomics OYO
  3. John 15:15 – 10 burpees OYO

Mosey to parking garage. PAX were encouraged to reflect on the things that are holding them back from being the men they aspire to be.

Capslock gave us a 10-count, then we moseyed up the stairs to the top floor of the parking garage

Mary:

Dealer’s choice:

  1. 40 Flutter kicks
  2. 12 Freddie Mercs
  3. 12 J Lo’s
  4. 12 WWI’s – these are tough to do in cadence
  5. 12 LBC’s
  6. 12 Freddie Mercs

Finished up with surprise 20 burpees OYO to close it out.

PAX were reminded that the sun was literally and metaphorically rising on what could be a new version of ourselves, and to take advantage of the opportunities for self-improvement provided by Lent.

Prayers went up for the children of Metro Nashville Schools and for Life Champ’s continued role in their lives, as well as for the children of Caps Lock and Tiny Dancer.

Reflections:

It was cold, but it was an honor to start off Lent with you and to finally lead you. Racetrack will forever hold a special place in my heart, as it is where I posted out of desperation back in October while my third child was in the NICU. You all prayed for me and comforted me, and I received immense peace as a result. It was an honor to give back.

Have a great and fruitful Lent, and remember that Easter is on its way!

Tiny Dancer – out

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The Hill 2/28/19

The Hill 2/28/19

PAX: Frugal Macdoogal (QIC), Tampa Libra, Money Shot, Venus

Disclaimer

Mosey towards track, but encountered a skunk so made a quick 180 to head in the opposite direction.  Moseyed to football field for WOR.

SSH x 15, GM x 15, WMH x 15, FBAC x 15, RBAC x 15

Mosey to backside of Hill past football field headed down to the track for 11s.

Exercise One: 11s – Dive Bomber Merkin/Vertical Frog Jumps

    • Starting at the end of the drive by track, run up the hill to the speed bump (about 80m) for one dive bomber merkin.  Run back down hill for 10 vertical frog jumps.  Repeat increasing/decreasing one rep each time until you do 10 diver bomber merkins and one vertical frog jump.

Mosey to football field

Exercise Two: Continuous 100 Yard Suicide

    • For the next exercise, you would do a 100 yard suicide sprint starting at the goal line and increasing by 5 yards every time.  When you were sprinting toward the sunrise (east), you would sprint all you got.  Heading back toward school (west), you would jog back to the goal line and do one merkin for every 5 yards you would run.  Eventually you would build up to 100 yard sprint and 20 merkins.

Exercise Three

    • 20 WWIs then 100yd AYG Sprint

Mosey back to parking lot for COT.

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Broken Pax @ BrokenWheel

awesome tommy boy GIF

Conditions: About 16 degrees and frosty. Gloom is in full effect to start but a beautifully clear and bright sunrise lit up the second half of the AO today. Glory on display…

Pre-Party: YHC led Kermit, Staples, Creeper, and Barney in a 6-7-8 routine of pull-ups (modify Underdoggies PRN), Merkins and Iron Mikes, respectively, on the minute (sort of) for 9 rounds. Thanks for waiting on me rolling in hot! Jambox already blaring…

11 PAX in attendance: Barney Fievel, Staples, Kermit, 3rd Degree (Q), Tebow, Creeper, Inspector Gadget, Nimbus 1075.5, Stats, Sterno & ShowMe

Warm-up/Disclaimer:

  • Jog around parking lot x 1 (then circle up) (Capri Lap for Sterno)
  • SSH IC x 10
  • IW IC x 15
  • GM OYO
  • WMH OYO

Theme for today is brokenness. Like the gif above, when their car gets destroyed, it’s all about perspective on how you handle it.

Also, I have loved some different concepts introduced by other Pax and wanted to incorporate them into the beat-down today..so here we go!

Thang 1: Ab and Upper-body Circuits (inspired by Tebow)

Split the PAX roughly in half and while one crew does exercises at the pain ground, the other head to the gazebo for some upper-body blasting. 3 minutes of AMRAP at each location then switch. The Medic (aka jambox) succumbed to the cold and passed out. Sorry gents, no tunes…MEDIC!!! (ala StarShip Troopers)

Exercises were:

8 T2B, 8 AH (each side 1/2), 8 Sweat-Angels (Painground)

8 Dips, Derk, One-legged Burps (Gazebo)

Thang 2: BrokenWheel Lap (adapted from Nimbus)

Partner up with someone you have never partnered with before, then proceed to one-legged hop for 15 hops, then stop and perform 3 Hillary Rodham Clintons (submitted to the Exicon) HRCs, then switch hopping leg and proceed to complete the 1/3 mile loop. Woof! Nimbus and ShowMe for the impressive win (although word has it that SM adapted and honored the former 1st lady since they are on a first-name-only-basis)

We tried a 10 count of a mix b/w American Hammer and Freddie Mercury, but since YHC couldn’t stay in the right position and added LBCs to the mix, we did 10. More work to do on that before full integration…

Thang 3: Partner-Carry Lap (adapted from Nimbus)

Just like it sounds. Switch carrying-partner PRN to complete the lap as a team. Barney and 3D took the pole-position. Sounds weird now that I type that out…

Those that finished lined up in a gauntlet of Plank positions to welcome in the 6 that sprinted to the finish…fine work gents!

Thang 4: Adapted Bridge-work (YHC’s favorite)

It’s kinda my thing…but with a twist. Crawl-Bear the bridge first and enjoy the beautiful sky…Layers were coming off…Nimbus with the win without stopping. Then mosey back to the far side of the bridge and finish strong with a bear-crawl to the pole.

no Mary since no time! Pax had interspersed Ab work throughout the morning waiting for the 6 and with Thang 1 today…so no hard feelings

CoT/Numbers/Names

Staples was the 9th man and testified that 2 years ago he was literally crippled by Rheumatoid Arthritis and now look at him…Inspiring! Medicine has its place…Another SoccerMom EH that has turned into a VETERAN. Strong work.

What we Learned:

  • T-Claps to the HIMs that were able to donate ~$350 that was used to buy supplies for Tusculum Elementary School refugee students. Special thanks to Sterno, Stats and Altidore for supply run and to NumbTucks for bringing the need to light. Keep finding 3rd F opportunities for us gentlemen!
  • Thanks to Tebow for Coffee!!! He is about to go skiing Saturday after the convergence, so back up coffee-providers unite! (Thanks Kermit in advance) Please let the PAX know how and when to donate for supplies PRN.
  • YHC shared how the world, and often ourselves, are broken and we have to carry on. But like the sunrise today, there is beauty and hope to behold. If you want more info, to discuss or debate, hit me up and let’s get some coffee or happy-hour to discuss further…
  • I miss TVG, MuRSA, HushPuppy, SnowBall and many other PAX that are MIA.
  • ShowMe admitted Tebow makes his butt sore. His words, not mine…

Remember! Nolensville / Franklin Convergence is this Saturday the 9th from 6-7:30am. The Forge will not meet this Saturday in light of this. Rendezvous at Nolensville Park to carpool to AO with cars rolling at 5:20-5:25. Come one, come all and rep 37135 as we partner with another local region.

3D-out!

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Purple Cow 3-4-19

Temps were in the 20’s and wind chill even colder as 7 PAX showed up ready to work this morning.

PAX: Toga, Umbrella, Boone’s Farm, Penny Loafers, Leatherneck, Offshore, Black Widow (QIC)

It’s cold so a quick disclaimer, and then we get moving to GWP to get warmed up.

WOR

Good Mornings x 10

SSH x 20

WHM x 10

Merkins x 10

Mountain Climbers x 10

Thang

Short Mosey towards the baseball fields and stop for a set of exercises:

Gorilla Humpers x 20, Lunges x 20, & Squats x 20

Continue mosey around the back of the park and loop back to the playground

Pull Ups x 10 & Rows using the swings x 15 – R&R

Back to our mosey to the front of the park and continue on past the tennis courts for another set of exercises:

Merkins x 20, Dips x 20, & WW1 x 20

Cut through to the main parking lot for partner wheel barrow carries

Every five parking spots, P1 performs 5 merkins while P2 holds legs for wheel barrow. After 5 total spots, both partners sprint across the lot, and then mosey back to starting point. Flap Jack – R&R

Start the mosey again back to our original route towards the baseball fields for another set of exercises:

Step Ups x 20, 1 legged Squats x 20, & Wall Sits x 30 seconds (twice)

Continue to mosey around the loop back towards the playground for DID’s.

20 Dips, 15 Irkins, & 10 Dirkins – R&R

Mosey back to BMS parking lot for Mary:

LBC x 30 & J-Lo x 25

It’s always great to be out here with y’all, and appreciate the opportunity to lead this morning!

Black Widow

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Final Score: Soggy Bottoms – 4, The Skunk – 0

PAX: T-Cell, Tiny Dancer, Venus & En Fuego (QIC)

Conditions: A pleasant wind chill hovering south of 9 degrees

Four PAX didn’t let some unreasonably cold temps stop them from getting after it this morning, hitting up The Skunk for a workout designed with 3S2T in mind (Strength, Speed, Stamina and physical / mental toughness).

The THANG:

0530 – Disclaimer given, we grab T-Cell’s 30lb homemade brick coupon and off we mosey.  Arrive at soccer field for COP – SSH, LBACs, WMH, GMs and Scorpion Stretch.  We mosey to end of field behind the goal, where instructions are given for the 3S2T inspired activities:

  •  Strength
    •  Perform 30 merkins, 25 squats, 20 WWIs in order; straight into…
  • Speed
    •  AYG sprint length of soccer field

That’s 1 set, we RxR until we’ve completed a total of 4 sets.  Bottoms officially soggied after first set of WW1s – we modify next sets to perform WW1s on path vs field, giving two nods to victory in that 1) not as soggied bottoms and 2) lengthier sprints now in place.  After completion of the 4 sets, we grab the coupon for:

  • Stamina
    •  Coupon Bataan Death March -> Last person drops and does 5 burpees while the rest of the PAX mosey in a line (lead PAX responsible for carrying the coupon).  After completing the burpees, the last PAX runs to catch up with the group, tapping the new (last) PAX on the shoulder, who then stops to begin his 5 burpees, while the former burpee’ing PAX runs to the front of the line and takes over coupon reigns.   Run approximate .5 mile loop, and end back at soccer fields for Round 2:
  • Strength
    • Perform 30 four-count flutter kicks, 25 iron mikes and 20 atomic merkins; straight into…
  • Speed
    •  AYG sprint length of soccer field

That’s 1 set, we R&R until we have completed a total of 3 sets, where we grab the coupon for:

  • Stamina
    • Coupon Bataan Death March Round 2 – another .5 mile’ish loop

Arrive back at parking lot with 90 seconds to spare.  Grab a parking space lane, bear crawl to opposite side, perform 10 irkins and 10 derkins, crawl bear back.  Time.

COT:

  • Prayers for Bad Boy and his M for their upcoming March 12th due date
  • Prayers for Tiny Dancer and his family as they navigate this season of little sleep
  • March 23rd CSAUP, aka The Scorpion, is a go.  0600 launch – get your HCs in
  • We closed with a message on leadership, specific to the word “accountability”.  We all know the importance of promoting an atmosphere of accountability within our lives / careers – though if you are like YHC you typically think of holding colleagues accountable by delivering a task and holding them accountable to complete said task.  A slightly different spin offered in that accountability literally means to “account for one’s ability” – so challenge to the group was to think of ways as leaders within our home with our Ms and 2.0s that we are encouraging and fanning the flame of their God-given gifts and abilities toward further development.  Accountability is not solely promoting an atmosphere of completion and compliance (though important), but also encouraging those around us to develop their gifts, develop their talents, and put them to use for the betterment of themselves and those around us.

Great work today men #KSA

En Fuego

 

 

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Ski Prep @ The Forge 3/2/19

17 PAX consisted of Altidore, Stats, 3rd Degree, Kermit, Ragdoll, Sterno, Typo+, Best Balls, Little Miss Piggy, Cheese Whiz, Show Me, Numbtucks, Staples, Creeper, Nimbus1075, Old Hickory, & Tebow (QiC).

3rd Degree led a solo pre-party of Bearway to Heaven (I wasn’t there, so I cannot confirm whether it was Led Zeppelin or a Led Zeppelin cover band version of Stairway to Heaven) before Stats joined in mid-way.

We got warmed up with a quick jog/shuffle/politician into SSH, BACs, pause merkins, GMs, pause squats, calf/lunge stretch, more squats, burpees, skaters, and a quick demo of Hillary* merkins
(*hand release clap = HRC = Hillary Rodham Clinton = Hillary)

Props to the banged up Numbtucks for hanging out and doing some pilates/PT in the parking lot while we did our thing. We covered some NHS/Summerlyn real estate; It went like this:

– Parking Lot Tabata: (skaters, tuck jumps) x 2, (AHs, MCs) x 2
– Indian (aka upside down kingdom) Trail Run w/ speed bumps: 10 Hillary merks + 15 jump squats at each bump
– 10 burpees + 10 lungees then, w/ partner,
– 3 min AMRAP of lateral hop x 20 over partner in plank, switch
– Soccer Field Leg Circuit: 4 iron mikes, 4 jump squats, 4 broad jumps (advance the width of the field)
– Playground 3 min AMRAP w/ partner: (T2b + pull up) x 5 (scale: 10 underdoggies) while partner does Al Gore, switch
– Copenhagens x 30
– Soccer Field Leg Circuit (half of field width)
– reunite with Numbtucks for a final Parking Lot Tabata: wide merks, V-ups, diamond merks, AHs, merks, V-ups, MCs, tuck jumps

Finally, some flutter kicks with the remaining seconds finished up our hour.

Post-Party action was a politically inspired “Democratic Convention” of 5-1 Hillarys, w/ 30 yd politicians in between.

Great work by everyone. One confession – I skipped over more planned burpees due to what seemed like merlot from Cheese Whiz mid workout. After the workout he claimed it was phlegm. Not sure if I believe him, but assuming he’s not lying, I then kinda felt like the way you feel when you leave a birdie putt short…what could’ve been…Sorry, guys. We’ll make up for the lost burpees next time. A fired up Show me coined a new name for Indian Run – Upside Down Kingdom run – in a way that only Show Me can. Good work, Show Me.

Let this date, 3/2/19, be known as the day that E&B finally opened after weeks, months, years of anticipation. Look out 2nd F

!CONVERGENCE! with F3Franklin !THIS SATURDAY!, 3/9/19, 0600-0730 @ Pinkerton Park. Let’s show up strong and have some fun with our brethren down in Franklin. Word is they’re a little rough around the edges, and they may not shower and brush as often  as is standard, but they’re good people, too. See y’all at Broken Wheel,

-Tebow