Headlamps & HeartHearts at The #Shield

Headlamps & HeartHearts at The #Shield

Date: 2025-10-16 AO: shield Q: tagalong PAX: Cheese Curd, Brisket, Bombay, shrinkwrap, ToeJam, Cooter2 FNGs: None COUNT: 7 Warmup: Dynamic stretches, side chatter, and zero assistance from AI videos — just pure, old-fashioned human suffering.
The Thang: A balanced blend of pain, pride, and poorly timed jokes. Lunges, tarantulas, and enough sweat to short-circuit Cooter2’s new headlamp.
Highlights: – ToeJam & shrinkwrap shared a 45-minute intimate conversation about canned goods and UNC Wilmington glory days. :canned_food::bird: – Brisket felt left out but made up for it by actually doing all the reps. :muscle: – Cooter2 showed up glowing — literally — in a brand new headlamp, likely a post-birthday flex. :birthday::flashlight: – Bombay suggested, “Those two should get a workout in after COT!” …. :joy: – Cheese Curd was so far ahead during lunges and tarantulas that he missed every punchline. :spider::dash:
Moleskine: Strong work by all. The Shield continues its tradition of quality effort, questionable conversation, and undeniable camaraderie. See y’all next week — same time, same nonsense. :shield:
Cooter2 on Q next Week!

Maul Hills

Date: 2025-10-15 AO: the-maul Q: Hawkeye PAX: super trooper, strange_brew, Smash, patent_pending, Kelly, war_eagle FNGs: None COUNT: 7 WARMUP: Mix of warm up and stretches THE THANG: after a discussion on who was actually the Q, we moseyed to the picnic area. Two team, husky vs slim, alternating laps and called exercises. Mosey to back lot for hill repeats. MARY: Incorporated and work out today ANNOUNCEMENTS: COT: YHC took us out.

Pepsi’s first Que for this AO

Date: 2025-10-15 AO: meathead Q: Pepsi PAX: Blanks, F3 Elsa, flipper, high_tide, voodoo, Uncle Leo, Unplugged FNGs: None COUNT: 8 WARMUP: nothing original on my part, just followed the Unplugged special. Did add a little time for individual warmup for whatever was bothering you. Unplugged took this as an opportunity to say some disparaging remarks about flipper. No one saw anything wrong with that. THE THANG: today’s Norwegian meathead special had quite a selection: 10 snatches (5L/5R) 10 Renegade rows (5L/5R) 10 Heavy deadlifts 10 Rack reverse lunges (5L/5R)
It took two rounds for yours truly to figure out how to correctly time the 4 x 4‘s, but nobody seemed to mind the slight time inconsistencies.
It was fun to hear Blanks experience the difference using 2 kettlebells for the renegade rows vs 1. MARY: took the opportunity with the extra 13 minutes we had to do a little core workout. 6 inches ( flipper insert comment here), LBC‘s, side lifts, boat and canoes. Had enough time for some waiter carries. Finished it off with a little round of Merkens to complete up our time this morning. ANNOUNCEMENTS: to be honest, I don’t really remember the announcements, feel free to modify if you do. COT:

stone cold fartsack

Date: 2025-10-14 AO: skunk-works Q: Mountain Momma PAX: lois, smokey FNGs: None COUNT: 3 WARMUP: THE THANG: We miss you Stone Cold
3 15 minute segments lead by each pax. Good meat and potatoes kettlebell stuff
Mumblechatter about sesame Street v muppets MARY: ANNOUNCEMENTS: COT:

Shadow Selection Week 2

Date: 2025-10-15 AO: sacs Q: Roulette , PAX: wildturkey, midriff, Cheese Curd, geraldo, hoover, O’Tannenbaum FNGs: None COUNT: 7 WARMUP: Gear up, get to the football field, time is burning THE THANG: The answer to life might be “42”, but the number of AMRAP of Evolution Puckett a middle aged man in fairly decent shape can do is “3”. Well done to everyone this morning, it wasn’t easy, you knew that, and showed up anyway… Great to see some new faces midriff and O’Tannenbaum wildturkey Thank you for pushing me to be better all the time, it’s a full time effort just to keep up with you hoover Leading by example geraldo Absolutely crushing shadow selection t-claps sir Cheese Curd making questionable decisions with his weight selections, never change buddy Evolution Puckett – “Hill 205 Tribute” Honoree: 1LT Ralph Puckett, Jr., 8th Army Ranger Co., Korea (Nov 25–26, 1950). Led assault on Hill 205, repeatedly exposing himself to fire, directing artillery, and refusing evacuation after grievous wounds. Standards: AMRAP (As Many Rounds As Possible) in 1 Hour ● Perform 100 alternating lunges with a sandbag on shoulders (60/40) ● Drop sandbag ● 50m high crawl with a ruck on ● 30 Hello Dollies ● 50m reverse bear crawl with Ruck on Pick up a 60/40lb sandbag, then bear crawl with a ruck on and sandbag drag for an additional 100m (50m out and back) MARY: Not applicable ANNOUNCEMENTS: Food Drive Ruck Nov. 15, sign-up on geraldo Google sheet COT: Gratitude is a powerful mindset, use it to your advantage in times of trials…

Birthday Block Party

Date: 2025-10-13 AO: firestarter Q: midriff PAX: Franky, kirby, wildturkey, Point Break, Rudy Hayden FNGs: None COUNT: 6 Celebrating the past, present and future through three sets of block-inspired exercises. Warmup included 37 SSH’s, kirby’s calves were on fire. Mosey to block pile. – Chapter 1: 10 thrusters, 15 curls, 20 rows, 25 flutter kicks with press, lunge walk with block out and back – Chapter 2: 10-minute AMRAP: 10 squats with blocks, 10 shoulder press, 10 swings, run out and back – Chapter 3: Partner up for 37 block-ees (burpee with a block) and murderbunnies (crowd favorite!) – Final Round: Circle up for 5 blockees, 10 swings, 15 curles and 20 overhead press
At the end of the day we got our 37 birthday burpees in. Grateful for the gift of F3 and each one of you for challenging me to be a better athlete, leader, friend, father and husband. Keep giving the gift away!

No Fear October (Part 1 – late’ish)

Date: 2025-10-07 AO: swift Q: gumbo PAX: frasier, citgo, bratwurst, teddyf3, Gump, fleetwood, fire_hazard, Brisket, tagalong FNGs: None COUNT: 10 THE THANG: 6x800m with 2min recover at the bull ring.

No Fear October (Part 2)

Date: 2025-10-14 AO: swift Q: gumbo PAX: bratwurst, tagalong, Brisket, Salsa – JR Duer, fleetwood, Gump, teddyf3, flipper, kirby, Hippie FNGs: None COUNT: 10 WARMUP: A short mosey to a nearby parking lot for some dynamic stretching and a quick overview of the day’s plan. As part of the warmup, Brisket impressed us with his math skills by converting 1000m to exactly 0.625 miles.
THE THANG: 5x 1000m intervals with 2 minutes of recovery between each interval. Pace = 5k/10k race pace. Target was to maintain consistency across each interval. Our route: from the parking lot to the front door of the building at the bull ring for 1000m (0.625mi). This also ensured adequate amounts of up hill for our enjoyment at the end of each interval. Random runners were noted in the area. After our intervals, flipper appeared from the gloom completing his on-his-own workout. With 15minutes remaining, and a stong desire to get all we can our of our morning the PAX ventured on an extended cool down around the bull ring, down to BC road, and up to the COT.
MARY: bratwurst planked while the rest of us looked at the Bagpipe PAX in bewilderment.
ANNOUNCEMENTS: Plenty of opportunity to get out and sign up for a next race with F3 friends.

Where are we going?

Date: 2025-10-14 AO: fast-twitch Q: ductwork PAX: Alf, ductwork, Benny, Mr Brady, Runstopper, Cheese Curd FNGs: None COUNT: 6 6 Fast Twitch vets showed up and ran in some new territory. Strong work by the entire group!
WARMUP: Brisk pace down 51 to McPherson Dr.
THE THANG: Cul-de-Sac repeats through the entire ‘hood. Keep making a right turn to hit them all. 5 total, AMRAP style. The last 2 were fun. Between 4 and 6 rounds for the PAX. Head back to launch at 6:05, and finish with the obligatory trip around Pro’s Mom
MARY: Not officially but the PAX did spy a favorable parking lot view. Her name may be Mary
ANNOUNCEMENTS: Brew Ruck Food Drive and Festivus
COT: YHC with the takeout

The Righteous Mind – Intro and Chapter 1

Date: 2025-10-14 AO: 3rdf-timekeeper Q: bratwurst PAX: Salsa – JR Duer, citgo, Gump, frasier, soft_pretzel, Hippie FNGs: None COUNT: 7 Good turnout for the start of our new series – The Righteous Mind: Why Good People Are Divided by Politics and Religion. Pickup yours here: https://a.co/d/2M1os5y
Intro – Key points: 1. Righteousness is built into us – Haidt claims that our “righteous minds” are not a glitch but part of our evolutionary design. These minds allowed humans to form large cooperative societies (tribes, nations) even without close genetic ties. But that same design gives rise to moral conflict: different groups come to see “theirs” as right and “the others” as wrong. 2. Moral intuitions come first, reasoning second – One of the foundational themes Haidt introduces is that our moral judgments are rooted in quick, automatic intuitions. Reasoning often follows—to justify or rationalize those intuitions. He uses the metaphor of rider and elephant: the intuitive “elephant” does the heavy lifting, while the rational “rider” offers post-hoc explanations.
Haidt outlines the three major parts of the book: – Part I (Ch 1-4): how intuition dominates moral judgment and reason often plays catch-up. – Part II (Ch 5-8): the idea that morality is more than just harm and fairness — there are multiple moral foundations. – Part III (Ch 9-12): how morality both binds people together and blinds them to alternative moral perspectives — how group allegiance shapes moral vision.
Chapter 1: Key points – 1. Haidt begins by asking the foundational question: **How do people come to have a sense of right and wrong?** He examines the dominant theories in moral psychology and shows their limitations, then proposes a more nuanced perspective. 2. **Major themes and arguments:** 1. **Rejecting pure rationalism** – Haidt critiques the prevailing view (especially in Western psychology) that people arrive at moral judgments through conscious, logical reasoning (what he calls “psychological rationalism”). According to that view, children learn moral rules gradually and reason their way to more mature moral judgments. Haidt argues that this model fails to explain the speed, universality, and cross-cultural variability of many moral judgments. 2. **Nature and nurture, but not as pure opposites** – Instead of choosing between morality being entirely innate (nativism) or entirely learned (empiricism), Haidt suggests a middle path: moral intuitions are partly built in (a “first draft”) but shaped, refined, and sometimes overridden by culture, experience, and social learning. 3. **Cultural evidence against rationalism** – Haidt uses cross-cultural studies to show how many non-Western cultures do not draw a sharp distinction between “moral” and “conventional” wrongness (i.e. actions that break social norms). In such societies, many social taboos are seen as universally wrong, not just bad manners — showing that moral domains are broader than harm/rights alone. 4. **Intuitions precede reasoning** – he begins laying the groundwork here: many moral judgments are triggered immediately by intuition or emotion (the “elephant”), and reasoning (the “rider”) often follows to justify or rationalize those intuitive judgments. 5. **Moral dumbfounding** – Haidt discusses cases where people have a strong moral judgment but struggle to give rational justifications — they feel something is wrong but can’t fully explain why. These are instances of “dumbfounding,” which highlight limits of pure reason in moral judgment. 6. **The “elephant and rider” metaphor** – the idea of the mind as a rider (reason) on an elephant (intuition) is introduced here. The elephant does the heavy lifting; the rider often plays catch-up, serving the elephant rather than commanding it.