What a glorious morning to lead the the PAX.the weather was fantastic and the fellowship was even better. We started out with 2 laps around the church and quickly circled up for some SSH’s and good mornings. Next up 11’s in the parking lot (Merkins on one side Boat Canoes on the other). From there we headed over to Mookies Pickle and did 11 merkin/boat canoes at 3 corners and 12 of each at the final corner With about 10 minutes left we took the long way back to flag and proceeded to plank hold while random pax jumped rope.

3 + miles was achieved and we hit 100 merkins & boat canoes.

We had multiple ruckers and a big turnout of folks for the EC.

Grateful to lead the pax and prayers for Petey, My M for a speedy recovery from her surgery and safe travels for Sparky as he heads back to Wisconsin.

Welcome FNG Yogging!!!

Associate with people who are likely to improve you. Welcome those who you are capable of improving. The process is a mutual one: men learn as they teach.”

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Well we had a great gathering @stonecutters this morning including a first time appearance from @WebMD. We started with our typical warm up of side straddle hops, jump squats and S. Cary stretches. During the stretches I asked everyone to think about the following. Just how we plan projects with the END in mind first, what we want the end result to look like or features we want it to have, think about how you want people close in your life to speak of you at the end, as a eulogy.
We grabbed some river rock coupons and proceeded to walk while we did some arm circles, Seal Claps, punch waking, and nut crackers.
Off to the next lot we partnered up with some sevens at each end of burpies, V-Ups, and partner merkins in the middle. After some singing and karaoke shuffle to the blocks we worked out the arms with several curls, presses, and rows.
Over to the picnic tables with step ups, snow angels, heals to heaven, and lower back stretching. Then some balls to the wall before finishing with some final stretching and discussions. We can all think about our walk with God while we are here and how we want to be remembered by our loved ones.
I appreciate @HGTV for organizing Honor & Respect week!!

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Pledge, then stretched to classic rock of Aerosmith, moseyed to the muster point.
Alpha Team did a fandango (a dora with a cone annotated with a challenging exercise, after completing the team returns to join PAX at muster point) Bravo Team did a circle of pain strength training with weights-focusing on ‘resistance’- slow & deliberate movements. Alpha & Bravo did 3 rounds.
The ME-sled pull Alpha vs Bravo-pull sled 50 yards with one passenger, at the line passenger jumps off sled does 5 burpies and sits on sled, then team pulls to finish line.
With just 2 pullers Bravo Team was victorious.
Mosied to flag for PAX-led Marys.
HGTV was granted disgression to veto any Mary suggested but he ‘resisted’ his own grumpy nature.
In celebration of Respect & Honor week the PAX shared stories of wisdom regarding marriage, children relationships and how we can inspire who we love by listening to their feedback and being always respectful.
Guys were given the ultimate gift of a free F3 logo tattoo on their calf- some men chose to do both calfs.
HGTV is now working on a special ‘tramp stamp’ , for some PAX this may require some manscaping.

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Guest Q for Respect and Honor Week on invite by HGTV
15 minute warm-up
Pickle Run followed by X 20m Lunges, drop squats, caterpillar merkins, Side shuffle, forward skip, karaoke, bear crawls, Irkins, dirkens

ME: PAX paired up to tackle below exercise stations. Total 20 reps per team followed by carrying the various coupons around pickle.

1. 50# Battering Ram swings w 95# litter carry
2. 20# wall ball w 25# MB slams
3. 40# SB strict press
4. 60# SB power clean
5. 80# SB dead lifts
6. 100# KB Dead lifts
7. 35# DB merkins
8. 30# ruck pickle run
9. 15# Sledge Hammer Strikes.
10. 80# MB over the shoulders.
11. 55# SB water can high pulls

Great crew this morning willing to mix it up on some new movements with zero complaints!
Enjoyed the camaraderie at trunk coffee!

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Three for the blue collar one mile EC. Wings showed up on time and brought two seminarians that live in Texas who lodged lakeside at the Wings estate for the week whilst taking a class at Shepherd’s seminary.

Mosey, warmups, mosey, pickle with a cherry and CDDs/LBCs, then balls to the wall and squats, then 60%/80%/100% runs x 6.

Much to the YHC Astro’s chagrin another FNG named Jared was not named Subway. 0 for 2!

-Unitard

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9 PAX joined 00Pope on an adventure of a lifetime to the Ritter paevillion. Upon arrival they were met with the task of playing Yahtzee!

Dice were rolled, cinderblocks were lifted, a lot of penalty burpees were had. Cauliflower is still the most competitive of all of us.

The playlist was perfect because nothing happens in F3 by accident.

We worked out, we fellowshipped, we prayed at the end.

If you don’t have someone to talk to or share with, find a trusted friend. If you don’t have one – I’ll listed for as long as you need. We all need someone to talk to.

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YHC is grateful for the opportunity to lead this fine group of HIM on his 4 year F3 anniversary. The beatdown itself was a standard IC Light beatdown (11s on the hill and 4 corners with legs and core primary focus), but this one meant more to YHC for some reason. The workouts are a great opportunity to improve one’s self and an opportunity to encourage PAX around you, but the bond and friendships that form as a result are life changing. YHC had that on his mind the entire workout. You all are loved and appreciated more than you know. Keep up the good work SCary!

Continued prayers for Petey and Yogi and a new prayer request for YHC’s best friend Chris who was diagnosed last week with prostate cancer.

High Respects and Honors next week. Get you a six pack they say…

MIAGD fellas!!!

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A fantastic, lucky 7 this morning for a weather clearing beat down . 2 maniacs ran a standard EC.

No rain plan but it wasn’t needed. After a warm up loop with exercises around the Lowe’s perimeter, Triple Nickel was on the menu. 2 sets of hills were found and exercises performed. Had time for a proper Mary.

Praises to IC Light on 4 years tomorrow! He even made a personal announcement for the FWD pax! Prayers for Yogi, IC’s aunt and niece,and for Sanka on the job interview.

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The dome prevails!
Great morning to try out some new thangs. Thanks to the PAX for their patience.

Thang 1- Field of Dreams. Partner up, take a base on the field aka corner of parking lot, each corner assigned an exercise. PAX at home base aka 4th base execute 10 burpees while all others AMRAP. Then run to first to relieve that team, all teams advancing a base. Rinse and repeat.
Thang 2- F3 baseball. New partners, new field, new exercises. Each base assigned an exercise where the PAX must work together to achieve 100 reps. Start spread out one team per base. Once done, advance a base. If you catch the team in front they do 10 penalty burpees (some selectively heard 2).
Clear as mud?

Fun times with a great crew capped off with delicious brew.
MIAGD!

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An assortment of upper body and core focused exercises were executed throughout Ritter Park. Some Murph prep was also completed to ensure the PAX are ready for Memorial Day. Finished with some stretching. A good overall workout with zero running.

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