April 30, 2021
QIC: AOL
The PAX: Sleepy, Mickey Mouse, Ron Swanson, Mr. Emcee, First & Last, VISA, Tron, Frenchy
9 men showed up to meet their first goal of the day. 4 rounds of stacking exercises were in order to build one another up. Great to see VISA and Frenchy back.
LORD’S PRAYER
WARM UP
20 F3 SSH
10 F3 Don Quixotes
20 F3 Arm Circles Front/Back
Stretches
Roll Call
75m high knees and then 75m butt kickers to the bottom of the Hour Glass
THE THANG
4 rounds of stacking exercises at 3 stations with animal and cardio in between each station and each round. Bottom of the hill was upper body, middle of the hill was core/ab, and top of the hill was legs.
Round 1
10 Drop-dead Merkins
250’ Kangaroos up hill
15 F3 Super Mans
350’ left carioca up hill
20 Imperial Walkers (Left/Right is one)
Round 2
Stack 10 Iron Hulks (1 merkin + 4 shoulder presses)
250’ bear crawl up hill
Stack 15 War Hammers (WW II sit-up with 4 American Hammers at top)
350’ right carioca up hill
Stack 20 F3 SSH
600’ run down hill
Rinse
Round 3
Stack 10 knee-tap merkins
250’ crab walk up hill
Stack 15 F3 Freddie Mercuries
350’ left shuffle up hill
Stack 20 F3 plank-jacks
600’ run down hill
Rinse
Round 4
Stack 5 Mickey Mouse Merkins (wide, diamond, wide, stand is one)
250’ DBs up hill
Stack 8 F3 mountain climbers
250’ right shuffle down hill
Mosey back to Flag
COT
QIC thanked all the HIMs for making it out. Prayers for Jefe that had to call for a pinch hitter due to not feeling well. AOL pulled out one of his previous Qs off his floppy disk. The first time we only got through 3 rounds of this Q; this morning we got through 3 and a half, so the improvement was nice to see.
QIC talked about his 4 goals for each Q:
- Show up.
- Do all the reps.
- Do all the reps with good form.
- Take away at least one thing from the CoT to help me do better.
2- 4 goals accomplished before 0630 aint’ too bad.
F3 business cards were given out courtesy of BubbleJet. QIC encouraged the Pax to visit other AOs and to bring FNGs with them.
Ron Swanson has been hurt and not exercising is hurting his attitude. He’s back getting ready for the HTL in 2 months.
Sleepy hasn’t been doing much, so good to be out this morning.
1st and Last happy to be back – exercise keeps him level.
VISA was disappointed that he didn’t get his breakfast burrito. He’s been training for a triathlon, but it’s not the same shape as F3, core, etc. and has missed the brotherhood.
Tron reminded us to forgive others not for them, but for yourself.
Frenchy has been out for a couple of weeks, so good to be back.
Emcee wished VISA a Happy 25th Anniversary. His Mom is doing better, but it’s tough with her being 90 years old.
Mickey agreed that the hardest F3 part is getting out of bed.
Deep Dish has the Southwood Q on Tuesday.
Chernobyl has the Southwood Q on Friday.
PRAYER
PLEDGE OF ALLEGIANCE