QIC: Angus
PAX: GNR, Ron Swanson, Cowbell, Evil Kinevil, Manguy, Peter Pan, Rico Suave, S.S. Minnow, Bubble Jet, Jugs, Visa, Splinter, Focker, Shooter, Speedo (That’s a total of 16 for the Wiseguy Machine)
Lord’s Prayer done with hope and respect. Disclaimer adequately delivered.
Warm-Up (All done IC)
- Shuffle Left
- Shuffle Right
- Third Grade Exercises
- Side Straddle Hops
- Shuffle Left
- Shuffle Right
- Merkins
- Cherry Pickers
- Little Arm Circles (FWD / BWD)
- Tiny Wings
Grab your cindy and mosey over to the cones
The Thang
Pax were first instructed to line up shoulder to shoulder with their cindy. After making sure the space chosen was adequate for the number of pax YHC proceeded to explain the shenanigans.
3 stations down the field. Each spaced about twenty paces apart.
– Station 1: Blockees
– Travel: Murder Bunny
– Station 2: Rows
– Travel: Death March Lunge with Overhead Carry
The Death march immediately broke not one but two cindies. RIP. So this modified to Lunge with Blocks overhead.
– Station 3: Block Webbs (Just like a Jack Webb but with a block)
Rifle Carry back to the start
We started with 10 reps of each and went down by increments of 2. so the next round was 8 and so on… after completing the round for 2 reps. YHC swears the saying goes “what goes down must come up” there was a good amount of resistance on the validity of that quote. Out of sheer kindnes (and to account for time) YHC instructed the pax to complete to upward portion without the block. Proceed as follows:
– Station 1: Burpees
– Travel: Gorilla Crawl
– Station 2: Squat Jumps
– Travel: Lunges
– Station 3: Jack Webbs (Just like a Block Webb but without the Block)
Skip back to the start
Upward reps performed: 4, 6, 8, 10
Grab the Cones and your Cindy and head to the flag
Mary (IC) with about 3 minutes to spare
- LBCs x 50
COT / Moleskin
Pain is a gift. It alerts us to our friction points.
It identifies the places of weakness or frailty.
Pain guards us from permanent damage.
Importantly, pain is a part of the spectrum granted to us by our creator.
We in @F3Nation choose to suffer together and not alone.
#noOyo
It’s easy to feel like as men we have to put up a front. Especially when we are out here being tough and doing the hard thing.
But the truth is we all struggle. I know I do.
I’m currently reading a book called my name is hope by John mark comer.
In it he references David, saying…
“God allowed a flawed, emotional train wreck to lead Israel — his chosen people. But not only that, he took David’s raw… honest lyrics—gushing w/ fear, anxiety, doubt, depression, & questions ab God’s faithfulness—& made them part of the inspired scriptures… David shows us that the battle doesn’t make us unfit to lead.”
In it he says “depression is not always bad. Remember, God built us as emotional creatures. We feel. And not all unpleasant feelings are bad. Depression can be natural, normal God-fabricated emotional response to unhealthy stimuli… the truth is pain can be a gift. Pain exists to guard us from permanent damage. Just like if you hurt your leg out here the pain can be a gift to prevent serious injury.”
So if you are struggling and dealing with things, like depression and anxiety, just know you are not alone. And what your feeling is the symptom not the disease. You are surrounded by brothers who will listen and support you.
——
Evil — patience
Pan — wife’s brother passed suddenly
Suave — Special Edition F2 (contact visa or suave for info)
Minnow— west coast working for the next few days
Bubble jet — spoke about Negativity Bias
Focker— workers at the hospital // covid
Shooter — pray for Rick Bradford h to
Pledge
Prayer — Shooter
Angus