Author Archive midriff

It’s Always Sunny in Ballantyne: SLT Monthly Notes (Episode 2)

TL;DR: 6 pax committed to fight sad clown syndrome through INTENTIONALITY. Intentionally sharing what’s on minds/hearts during COT and pressing into deeper conversation. Reiterating the purpose to grow as leaders and push each other beyond our comfort zones in the 2nd and 3rd F.

Thank you Mrs. Brexit for the delicious appetizers and beers and Brexit for hosting this restless group of men. Within minutes, Rousey was inquiring if he could rent out Brexit’s mancave/basement.

Kicked the meeting off with mission of F3 (Easier to remember in three parts: 1: P/G/S 2: small workout groups 3: male community leadership), expectations of each leader and Q source truth nugget on sad clown syndrome (related: deep down sad clown). This helped set the tone and helped us turn inward before sharing ideas.

One Actionable Idea Per Person

  • Rousey (1st F): October SOBeer Mile Fest. Relay and individual options. Incorporating rucking into workouts. Could be an easier entry point for FNG’s and would help foster deeper conversation. Still working with Site Qs on family photos, bringing shovel flags and posting backblasts.
  • Tagalong (2nd F): POOL PARTY! Open to M’s and 2.0’s. Did this back in 2019 and it was wildly successful.
  • Brexit (IT): Capturing tasks that Wingman has still been getting asked to do. Formalizing this list so that it’s easier for future IT Q’s to hit the ground running. Will spend more time at upcoming meeting simplifying the message on the website and making it resonate for FNGs.
  • Jerry World (Comz): Will work with rest of team for upcoming press in local neighborhood mailer that wants to share about SOB. Flying drones is hard. Wants to hone the message of F3 SOB and get it out on more platforms. Rousey mentioned using Next Door.
  • Olaf (3rd F): Creating opportunity for deeper conversation beyond COT. Lots of discussion here around incorporating QSource, or keeping it informal to a single topic (Brexit mentioned just having the chance to commiserate about how hard parenting is with other dads)

Theme of the meeting was INTENTIONALITY and SHIELD LOCK. These were ideas we acknowledged to put into practice:

  • Going out of our way to welcome and befriend FNG’s. What’s their next workout? How many other PAX did they have a chance to hear from during the workout? Rousey shared how welcomed he felt by War Eagle and completely at home during the workout despite how much it sucked.
  • Taking a page out of DOAH’s Qs by focusing less on the physical aspect, and pausing to provide opportunities for pax to get to know each other more. Rousey/Jerry World brought up Lex Luthor’s Maul Q and the message on positivity. Tagalong acknowledged Happy Meal going around the horn for each pax to share a high/low. Got guys talking which translated to each guy staying 15 minutes after the workout for extended conversation. Brexit and Midriff trying to put this into action this week when we Q.
  • Tagalong mentioned the Q source Shield Lock concept: https://f3nation.com/shield-lock-q1-7/
  • We each acknowledged our desire to grow deeper in relationship with each other. Plan on meeting biweekly (2nd week on Zoom, 4th week in person).
  • Growth starts within and with each other first, then out to the rest of the region.

Jungles of Ballantyne

6 brave souls ventured into Ballantyne gloom

Low slow squats, merkins, LBC’s, burpees

Smooth blacktop, concrete decks, parking lots, sidewalks

Dark trails, tall fences, poisonous fumes and mysterious crossbones

“That’s why they call it the jungle, sweetheart”

SOB Shared Leadership Team February Meeting

6 of the current 8 pax on the Shared Leadership Team (SLT) gathered to define the roles/responsibilities and discuss upcoming events and ways to accelerate the region. 5 guys are new to the board, so we spent more time discussing roles.

What is the mission of F3? Plant, grow, serve small workout groups for the invigoration of male community leadership.

Roles and Responsibilities (see descriptions below and who’s leading each)

Upcoming Events

  • CSAUPs: SOBeer Run (2/26), Last Man Standing (4/2), Waxhaw Trail Fest (4/30)
  • Pickleball AO

Open Conversation

  • Who’s accelerating? Who are we missing from the Gloom?

Notes

  • Discussed candidates for the Weasel Shaker role
  • Jerry World wants to get some solid drone and video footage to highlight specific workouts and Site Q’s
  • Rousey interested in Tik Tok for F3 SOB
  • Unanimous agreement that we need a F3 SOB NFT – Brexit is building
  • Unsure of future for The Bottom Line as an AO
  • Olaf discovered the map functionality on the F3 Nation website
  • Pickleball is pulling out lots of new guys and inactive F3 pax. Doesn’t necessarily qualify for an official AO, but want to plug this on the website and Slack

Action Items

  • Next meeting on Wednesday, March 30th at 7:00 p.m.
  • Fill weasel shaker role
  • Midriff will get JW linked to Twitter, Facebook account
  • Rousey reaching out to Soft Pretzel to learn from his work with Site Q’s and Q school
  • Brexit will investigate how to update website so that there aren’t old 2nd F, 3rd F listings

Next Meeting Agenda

  • Welcome the Weasel Shaker
  • One actionable idea per person
  • Brainstorm CSAUP ideas for the rest of the year (Tagalong mentioned this idea)

SOB SLT Roles Descriptions

  • Role clarity, skills needed and what is expected, will lead to higher performance and acceleration in accomplishing our mission.
  • All SLT roles: FREED TO LEAD
    • Lead with Love, commitment to always be accelerating across all 3 F’s, model the F3 culture and avoid factionalism (cliques)
    • EH’s PAX to individual initiative and virtuous leadership acceleration
    • Vocal on the F3 SOB Slack Channel to collaborate, learn and share best practices
    • Attends monthly SLT Meetings
  • Nantan (Midriff): The Q of the Region: The cultural and spiritual leader of his PAX
    • Encourages Plant/Grow/Serve and ignites the need for male community leadership amongst the Pax.
    • Cheerleads and inspires. Delegates often
  • Weasel Shaker (TBD): He is a best practice investigator, implementation guru, rule embracing, spreadsheet-loving, detail-oriented sort that helps the Region accelerate
    • The man who shakes the men who are trying to weasel out of their commitments and what they know needs to be done
  • CommzQ (Jerry World): This man is the Q for making sure the Pax stay connected to one another.
    • He understands very clearly that 2ndF does not end at the AO or happy hour
      Twitter, Slack, Facebook, TikTok, etc. are the tools he uses
    • Promote the message to men on the outside looking in
  • IT Q (Brexit)
    • Ensures website accurately reflects our efforts across 1st F, 2nd F, 3rd F
    • Streamline and improve messaging on website so that men are intrigued by F3 SOB
  • 1st F Q (Rousey): This is the guy that ensures the smooth running of the AO’s.
    • He makes sure that Site Qs are doing their jobs and often will hold regular meetings to do so.
    • He works with the Nantan and WS to look at the growth of 1st F AO plants, Q school
  • 2nd F Q (Taco Stand, Tagalong): Mr. Party Pants. Whether it be Hump Day Happy Hour (HDHH), family picnics, Christmas Parties, or Coffeeteria, this is the guy who makes the donuts.
    • Spreads his fellowship activities across the region to support, coach Pax and to avoid factionalism in the region (cliques)
    • Creates SLT to plan and execute 1) Hump Day Happy Hours or the like, 2) Region Convergences and 3) CSAUPs.
  • 3rd F Q (Olaf, Kirby): The 3rd F Q really needs to understand the needs and wants of his Pax.
    • He can plant anything from a leadership discussion, weekly faith formation to a regular community service opportunity for Pax.
    • His role is the essence of the real mission of F3. Male COMMUNITY Leadership. It’s ambiguous on purpose, but it needs to make IMPACT.

Waking up at 0526 for a workout.. that I’m Q’ing

0445: Alarm goes off. “I can slither back in the fartsack and get 15 more minutes of rest in”

0526: “What time is it?!? &$^&*! I’m going to miss my own Q!”

0527: Sprint downstairs, throw on clothes and grab my shoes, head out the door.

0528: Start the car and back out of a driveway. “Wait a minute…. Shouldn’t I just skip the Q entirely and deal with the relentless shame of not showing up to my own party? Or will I preserve some semblance of dignity showing up significantly late to the workout. Well, it’s too late now”

0530: Attempt to tie shoe laces while driving down Ardrey Kell past the high school. Note to self: Do not every try this again

0536: Coming in hot to Big View Diner. “I hope there’s only 2-3 people who will chastise me upon my arrival.” 

0537: “Dang it, there’s more cars here than I expected. Now where could they have gone. Now I’m going to be an even bigger idiot showing up at 0615 and claiming that I spent the last 38 minutes searching for the pax.”

0540: Run towards athletic fields by Elon Park Elementary. “MIDRIFF!” calls out an angelic, albeit burly voice in the distance. Mighty Mite emerges from the neon-light soaked misty distance.

0541: Greeted by the pax with monkey humpers and quietly join in like a dog with its tail between the legs. “These are for you, Midriff” War Eagle declares poignantly. “You can’t call anymore burpees since we’ve been doing those at every speed bump around the school” declares Mighty Mite. The show must go on.

0543: Burpee 1 bombjack, broad jump (2 parking lot spaces) and bear crawl (3 spaces) to end of parking lot by first athletic field. No gloves was a big mistake.

0545: 10 donkey kicks, 30 air press, 15 donkey kicks, 35 air press and 20 donkey kicks, 40 air press on building next to athletic field

0548: Four corner/starfish on soccer field. Start with 3 burpees in middle, then run out to a corner to complete called exercise before repeating next corner. 15 merkins, 15 diamond merkins, 15 wide arm merkins, 15 dry docks. The starfish reminds us that F3 works because there the model does not prioritize centralized leadership. A starfish can lose an appendage and grow another starfish, rather than the whole unit dying. Attempt to atone for my sins by thanking pax for stepping up to lead in my absence. “Ahh, so you intentionally came late to teach us a lesson. That’s cute.” affirmed War Eagle in an encouraging tone.

0558: 10 stepups (each leg), 20 dips, 30 LBC by the benches in the middle of the field.

0603: Suicides on soccer field. 5 jump squats every line. How is Jerry World so fast with such short legs???

0606: Mosey back to Big View, completing 20 monkey humpers and 20 dry docks on the way.

0612: Circle up for 10 merkins, american hammers, 10 merkins, rosalita, 10 merkins, heels to heaven, 10 merkins.

0615: Countarama and Nameorama. How has MARTA posted at 30 unique workouts since January 1? Is he a machine? Or has he found a way to clone himself? Oh wait, I need to ask about announcements..

0621: SOBeer Run on 2/26, Passport challenge, F3 Metro/South Charlotte Blood drive, Waxtravaganza part two in Waxhaw this Saturday. Why is Brexit wearing massive gloves like some hitman in a James Bond film???

0625: Closing prayer. Discuss benefits of permanently relocating to this location. Commiserate with other dads about the eternal conflict with disobedient children. Man, Inkwell’s Jeep is the coolest vehicle out here. I wonder how I can convince the M to make this our next “family” vehicle. Do car seats even fit in that thing?? It’s got a roll cage so that’s pretty safe, right?

0628: Make my way back to the good ole 2012 white Hyundai Sonata. Phew! I made it. Relatively unscathed physically and emotionally. That wasn’t as bad as I though it would be. These guys have my back.

“MIDRIFF!” The burly voice calls out again. This time with eager anticipation. “Let me know when you want to lead a full 45-minute workout”

Brutal. Savage. Rekt.

Do you have the GUTS to take on the Aggro Crag?

From Sons of Ballantyne in Charlotte, North Carolina welcome to GUTS The Brave, the action sports show that’s gonna make you sweat!

The action sports show that asks, “Do You Have It????” AUDIENCE: GUTS!

And now, let’s meet today’s fearless players!

  • Frehley’s “Farting Up a Storm” Faster Than You Can See A” Comet
  • Mary “Can’t Touch This” Kay
  • Rudy “Ruthless Morales”
  • Jerry “How about Dem Boys” World
  • “Rowdy and Ready for Arousal” Rousey
  • Taco “Best Damn Band in the Land” Stand
  • Sweet “Baby Jesus! Chocolate Peanut Butter Porter” Water            And last but not least
  • “Don’t Worry, I’ll Be Your” Wingman

Today, our players will be tackling our radical parking deck, the Aggro Crag, where almost anything can happen! The pax with the most points at the end of all of our events is the winner and he will be take home a glowing piece of our awesome rock! Now remember folks, all of our events here in F3 are specifically designed with our players’ safety in mind! They will be wearing safety equipment, and they will have a professional stunt director and stunt spotters with them at all times, are led by peers in a rotating fashion with no training or certification necessary, so please, do not try this at home!

It’s time… to… AUDIENCE: SPILL YOUR GUTS!!!

The Aggro Crag

  • All nine contestants raced to climb the 8-level parking deck, completing a series of called exercises (commonly referred to as “actuators”) on their way to the peak
  • The first contestant to successfully activate each actuator, including the final one at the peak of the mountain, earned first-place worth 725 points. The second- and third-place contestants earned 550 and 375 points, respectively
  • Round 1: ascending double merkin burpees at top of ramp (36 burpees, 72 merkins), 10 jump squats at bottom of each ramp (80 total)
  • Round 2: 10 6-inch plankjacks at top of ramp (80 total), 10 big boy situps at bottom of each ramp (80 total)
  • Round 3: 10 merkins at top of ramp (80 total), 10 broad jumps at top of each ramp (80 total)
  • Donkey Kicks and Jump Ups as we made our way down the Crag
  • 6-inch plankjacks, jump ups and dry docks before making it back to launch

Final Scores

  • Wingman: 725 points. Jetted ahead of the pack, called Mary at the peak and led the way back. Earned bacon and eggs for a hearty breakfast.
  • Rousey: 550 points. The people’s champion and rallier of spirits. -25 points for out-of-cadence grunting
  • Jerry World: 400 points. Beasted it up the mountain showing no rust after not posting for months. Took off and never looked back. Reminds me of Lebron James – just keeps putting in the work and has that bald spot on the back of his head
  • Taco Stand: 375 points. Ready and steady in his approach and likened the deck to Kiliminjaro. Overheard singing the chorus to Tutu’s “Africa”.
  • Rudy: 350 points. +100 points for making his first post to the Brave. Stopped to take in the beauty of Ballantyne in the Gloom after reaching the first peak. His whole life people have been telling him what he could do and couldn’t do. He’s always listened to them, believed in what they said. He doesn’t wanna do that anymore.
  • Mary Kay: 350 points. +75 points for posting multiple times in one week and not backing down from taking on 8 parking deck levels. His beauty secret: confidence.
  • Sweet Water: 325 points. Enjoyed broad jumps so much he doubled the rep count at each level and was still hopping in excitement. +50 points for Qing Da Vinci tomorrow.
  • Frehley’s Comet: 300 points. Winner of his age bracket and did more this morning that what most men his age will do for the rest of the year. -75 points for farting in the stairwell and gassing out everyone in his wake.

Announcements

  • Metro/Waxhaw Blood Drive
  • Sweetwater with the Da Vinci Q. Don’t let the cooler temps keep you from taking the daily red pill
  • Waxstravaganza CSAUP on 2/12. More miles and bootcamps this year. Can’t wait
  • SOBeer Run on 2/26

Truth Nuggets

  • Shared a story about the Great Sad Clown Pagliacci. Male isolation/depression/loneliness is real. Real among us and for many men in our circles. Sad Clown Syndrome is something we struggle with. It reminds us to be present in the lives of others and call them into greater community.
  • Definition of a Sad Clown from the lexicon: A man who seeks external Happiness rather than internal Joy. He goes through the motions of life in the manner in which he perceives is expected of him from the culture rather than in the manner for which he was created. Damn that’s deep.
  • Encouragement that we are not alone, we show up for each other to push through these workouts. We show up to push each other towards becoming better fathers, brothers and husbands. Let’s push each other to speak encouragement into the lives of sad clowns around us.
  • What’s the opposite of a sad clown? HIGH IMPACT MAN: A Disrupter who is Committed to making forcible contact to strong effect. Abbreviated: #HIM

da Vinci 6-year celebration

da Vinci was my first encounter with F3 back in February 2020. Heartbreaker Q’d an absolute leg/squat smoker which humbled me as I nearly vomited and could barely walk up a flight of stairs for the next week. Not to mention being bested by men twice my age in nearly ever called exercise. But I digress. Can you believe it’s been 6 years since Mic Check and Tuck launched this thing? I wanted to keep things simple and run with the theme of 6. So we stuck to the good ‘ole BLIMPS format and sprinkled liberally across six pain stations.

The Thang

  • Warmup in lot next to Best Buy: Burpees, Lunges, IW’s, Merkins, Plankjacks, Squats. Mosey to the BBT bank parking lot.
  • Station 1: 5 burpees, run, 10 lunges, run, 15 IW’s, run, 20 merkins, run, 25 plankjacks, run, 30 squats, run. Cross the street to fountains.
  • Station 2: Partner 1 runs to light and back, Partner 2 does lunges. Repeat for squats then jumpups. Cross the street to stair case by the gym/yoga studio.
  • Station 3: Plankjack party. 15 PJ’s in cadence, then run up stairs. Repeat 3 times and alternate 1-armed plankjacks with regular plankjacks. Call audible and mosey to wall by Target for wall sits and jump ups while Soft Pretzel and Mic Check corral Mary Kay+1.
  • Station 4: Reverse LIMPS behind Target. Backwards run, stopping for 30 squats, 30 pj’s, 30 merkins, 30 it’s and 30 reverse lunges. Mosey to cozy corridor by hair salon.
  • Station 5: Balls to the wall for 10 shoulder taps IC, then 20 merkins. Repeat 3x. Mosey to Best Buy parking lot.
  • Station 6: Sprints and jumpsquats.
  • Final few minutes: Around the world 30 burpees

What you Missed

  • Shoutout to MaryKay for keeping the streak alive with two consecutive posts! Keep up the solid work.
  • Abba and Mic Check crushed the sprints at the end. Mic Check’s got that sneaky speed and Abba’s got that beast mode gear.
  • CFA dining still closed
  • Countless references to Dumb and Dumber (Aspen, gloves in the rockies, etc.)
  • Frehley’s caressing Market Timer’s dome before taking off with MightyMite to Olympus
  • The 2021 passport champ and two aspiring champs at the same workout! Shoutout to Abba, MARTA and Das Boot. It takes mental fortitude, planning and grit to stamp that book as much as they are. Well done
  • Thanks Wingman for the photo and post-beatdown nourishment!
  • I remember Bucky sharing once during CoT that F3 doesn’t run itself. Men step up to Q, to site Q, to serve as Nantan, etc. That solidified my desire to Site Q da Vinci. What’s your next step to accelerate your leadership in F3?

Announcements

  • Make sure to get those stamps in the passport challenge
  • Waxhaw/Metro Blood Drive. This is a huge need right now
  • SOBeer Run on 2/26
  • Waxtravaganza approaching, also in February

Por Vida

Deck the Halls: The Deck-athlon Preblast

YHC: Just when I thought Tuck couldn’t plan anything dumber… he goes and does this… AND TOTALLY REDEEMS HIMSELF!

Back in 2015 Tuck got the grand stupid idea of running all the Ballantyne parking decks (7 at the time) over the course of an hour-long Brave workout. Why, you may ask? Because it’s Tuck. And it’s the Brave. The better question becomes this. Why the hell not?

We continue the time-honored SOB tradition of gracefully scaling each parking deck and collectively holding our breath that security won’t foil our visions of grandeur. We shatter the concrete ceiling by taking on not just 9 parking decks, but 10. We throw reason to the cool wind that greets us at the upper deck. It’s time to take this to another level.

Here’s what you need to know if you consider yourself brave enough to take on the Deck-athlon:

  • When: December 17th (yes, yes, I know this is right after the Area 51 Holiday party)
  • Where: Launch from the parking lot in front of the Gibson Woody’s, Broken Egg cafe at intersection of Community House and Ballantyne Commons
  • What time: Launching at 5:15 a.m. and should be finished by 6:30 a.m.
  • Coffeeteria Cookie Exchange Extravaganza to follow in the parking lot. We’ll take care of the coffee. If you’re feeling festive like me, bring cookies to share.
  • This is not a race to see who finishes first. We will move as a group and have some called exercises at each of the ten decks.

Now join in with me!

Deck the halls with feats of folly

Fa la la la la, la la la la

‘Tis the gloom that makes us jolly

Fa la la la la, la la la la

Don we now our reflective apparel

Fa la la la la, la la la la

Troll the risk of your own peril

Fa la la la la, la la la la!

Remembering Pearl Harbor

Today marks the 80-year anniversary of the Japanese attacks on Pearl Harbor. We remember the incredible sacrifice of many men and women who acted courageously in the face of chaos to protect our homeland. Chaos reveals the character of a nation. The US responded decisively and swiftly, by declaring war on Japan and joining the allies in World War II.

The Thang

  • Mosey to circle in front of clubhouse for warmup: IW’s, windmills, SSH’s, mtn. climbers, runner’s lunge
  • Mosey to neighborhood hill. Run hill 3 times, 20 merkins at top, 20 LBC’s at the bottom, except for the last set of 10 LBC’s instead of 20
    • 110 minutes was the duration of the Japanese bombing
  • Mosey to nature trail cut-through, completing 45 LBC’s in cadence in two sets
    • The attack was carried out in two waves, 45 minutes apart
  • Mosey to basketball court for 2 merkins, 4 burpees, 0 merkins, then 3 burpees
    • 2,403 US casualties
  • Mosey to rock pile, grab lifting rock. Partner 1 chips away at 88 tricep extensions while Partner 2 runs down to end of parking lot and back. Flapjack. Do 100 curls when done with tri’s
    • 188 US airplanes destroyed
  • Same format for 50 bent over rows, 100 chest press, 100 squats with partner
    • 353 Japanese airplanes attacked US forces

80 years ago, America was attacked. Without hesitation, we responded and went on to win World War II. Today we remember those who lost their lives at Pearl Harbor. And honor those who continue to defend our great nation.

Just Another Merkin Monday

Monday workouts are tough. Retribution for that extra drink or dessert while taking in the last gasp of the weekend. My attendance has been poor on Mondays, so took some action by signing up to Q.

The Thang

  • Warmup in parking lot next to Alloy Fitness: IW’s, SSH’s, Mtn. Climbers, Plankjacks, Low slow merkins
  • Mosey to US Bank for Stop 1 on the circuit. Partner 1 does 10 staggered arm merkins while partner 2 does donkey kicks. Flapjack when partner 1 completes merkins.
  • Mosey to retaining wall behind Old Navy. Partner 1 does 10 spiderman merkins while partner 2 does wall jumps. Flapjack.
  • Mosey to Target. Partner 1 does 10 diamond merkins while partner 2 does dips or stepups on bench. Flapjack.
  • Mosey to staircase by yoga studio. Partner 1 does upside down merkins (pullups) on the bar while partner 2 does bunny hops up the staircase. Flapjack
  • Mosey to launch, where we complete 5 kraken burpees (burpee with 3 merkins) and assorted Mary while waiting on the 6
  • Repeat this circuit 2 times, with new partner each lap.
  • Kill last few minutes with four corners Jack Webb. Starting with 1 merkin, 4 air press and moving our way all the way up to 6(?) 7(?) 8. Q fail by completely botching my count for the 7th set.

Reflections

  • Really wanted to focus on form and quality, rather than quantity. We’ve all been to those workouts with absurdly high exercise counts that destroy any hope of good form (*cough cough IRON PAX CHALLENGE cough cough*)
  • Point Break, Cheese Curd and McGee led the pack
  • McGee loved the format and shamelessly plugged WAMRAP (Waverly AMRAP). If you haven’t vomited yet at an F3 workout, go to WAMRAP for that rite of passage.
  • I complimented McGee on his solid spiderman merkin form. Cheese Curd nearly fell off the retaining wall in shock, mentioning this was the first time he ever heard McGee and good form in one sentence. The form was legit though.
  • 2.75 miles covered and shoulders feeling sore

Announcements

  • Area 51 holiday party+10 year celebration on Thursday night, 12/16. See Slack for preblast. Everyone invited, signup online.
  • Deck the Halls at the Brave on 12/17. Run all 10 parking decks in an hour.
  • SOBeer Run sometime in December. More details to come
  • Passport Challenge in January: get as many unique workouts in during the month to earn points and WIN

Close with gospel prayer. Because I am in Christ:

  • There is nothing I have done that could make you love me less, and nothing I could do that would make you love me more.
  • You are all I need for everlasting joy.
  • As you have been to me, so I will be to others.
  • As I pray, I’ll do so according to the compassion you’ve shown at the cross and the power you demonstrated through the resurrection.

A shovel without a flag

It’s been a brutal week. The fartsack kept me from posting Monday, Tuesday and Wednesday. Knowing I had to Q forced me out of the sack despite poor sleep (teething infant + challenging 4, 6 y/o daughters). 4 pax made it into school before the bell rang at 0530. Go time!

The Thang

  • Warmup in parking lot
  • Mosey to rock pile for lifting rock. Run with lifting rock to the basketball court, where the main event waited
  • Complete 8 sets
    • Set 1: 5 burpees, 1 lap around track
    • Set 2: 5 burpees, 10 merkins, 1 lap
    • Set 3: 5 burpees, 10 merkins, 15 curls with rock, 2 laps
    • Set 4: 5 burpees, 10 merkins, 15 curls with rock, 20 american hammers with rock, 2 laps
    • Set 5: 5 burpees, 10 merkins, 15 curls with rock, 20 american hammers, 25 bent over rows with rock, 3 laps
    • Set 6: 5 burpees, 10 merkins, 15 curls with rock, 20 american hammers with rock, 25 bent over rows with rock, 30 squats, 3 laps
    • Set 7: 5 burpees, 10 merkins, 15 curls with rock, 20 american hammers, 25 bent over rows with rock, 30 squats, 35 LBC’s, 4 laps
    • Set 8: 5 burpees, 10 merkins, 15 curls with rock, 20 american hammers with rock, 25 bent over rows with rock, 30 squats, 35 LBC’s, 40 plankjacks
  • Mosey to rock pile
  • Finish with 30 seconds of plank

Moleskine

  • I loved being about to catch up with Noonan as we were making laps around the track
  • Great chance to chat with a smaller group, covering a wide array of topics from high school football games to menstruation cycles
  • Rea View elementary is a great site, lots of options and plenty of ground to explore. Smuggler up next week
  • This was a productive 45 minutes, as we got 640 reps in and ran just shy of 2.5 miles
  • #truth nugget I needed this Q more this to physically get out of bed and mentally get out of a toxic fog that had settled in over the last few days. My work is still 100% virtual and it’s getting harder and harder each day to stay glued to the computer screen on endless Teams and Zoom meetings. My patience with my wife and children has been running short recently. I’ve had piss poor attitudes towards my family and work recently. I needed to be refreshed by the gloom. To see my brothers, my comrades, fellow warriors (as Rousey would say) face to face. My F3 brothers are evidence of God’s grace in my life. My days are better when I take the daily red pill and start my day in the gloom. Because these workouts distill little life lessons (sometimes even downright pointless or silly ones) that I carry into the rest of my day. I am challenged to embrace hardship head-on with courage and wisdom.
  • Das Boot showed up this morning with a shovel but no flag. Which was hilarious. And insightful. We still rally around the flag even if it’s just a shovel. We post in the mornings even when we don’t want to. We show up because we know we will get stronger, even on the days that means we’re not leading the pack or beating out everyone else during sprints.

Announcements

  • Blood drive on 10/29 at Matthews YMCA
  • Waxhaw food drive still happening
  • Additional opportunities to serve at Christ’s Closet in the coming weeks
  • SOB holiday party on 11/19

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