Today’s workout was co-authored by Chipotle’s delicious but spicy barbacoa. YHC had plans to cross the greenway but kept things safely close to Regency with Blimps and parking lot work. Always appreciative of these men and the opportunity to lead. Prayers for storm recovery. Many opportunities to help in the coming days and months. Make it a great day.

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Q 1.1 – The Daily Red Pill (DRP)
– Sad clown syndrome
– The Mascot
– The Amateur
– The Pro

“Esse quam videri”

“Lay and pray”

Progress vs movement

We can’t do life alone, and yet we try.

F3 is blessing.

As mentioned in the discussion, this song hits WAY harder now:

https://youtu.be/tcd9N62nOLg?si=ZBHRmDge9LeP61KW

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8 PAX for a bootcamp & 3 for RC.
TGIF! Mosey to warm up to thang 1.
Four Corners of Mary to start us off:
– low slow flutters
– dying
– LBCs
Thang 2: Tic-Tac-Toe 3 in a row team battle.
1’s vs. 2’s.
One end of the lot had our board and the only way to pass off your chalk to your teammate was to knock out merkins, squats, LBCs X 5/each. (Person must also draw the line through)
X’s vs. O’s. Losers gets burpees, winners get merkins. 2 exhilarating games played with questionable tactics. Then team Indian runs back to the flag battling each other with the classic , , . A lot of people losing on paper.

Prayers and praises. Safety for people stuck in flood zones around the state and weather. Safe travels to our guy, Joe Smith, as he goes to smuggle hardware into Prague.

MIAGD. See you tomorrow.

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11 PAX took a global trip on the cheese ladder (ederlee loop) and paid homage to the 6 categories of cheese.

Brie – northern France. Soft cheese. pairs well with crackers, pastries and burpees. X 5

Mozzarella – Italy. Fresh cheese. Made from buffalo milk, and pairs well with pizza, caprese sandwiches and merkins. X 10

Butterkäse – Germany. Semi-soft cheese. Pairs well with meats, beer and Bonnie Blair’s. X 15

Swiss – Switzerland. Semi-hard cheese. Pairs well with sandwiches, pasta and SSH’s. X 20

Pecorino – Italy. Hard cheese. Pairs well with honey, jams, grapes and H2M’s. X 25

Stilton – England. Blue cheese. Blue veiny cheese that pairs well with plum bread, mango chutney and LBC’s. X 30

Announcements – slack has you covered. CSUPs, camping, and bowling (2F).
Prayers – Morpheus’ neighbor Sam and his loss praises for Anways’ 2.0 Armstrong choosing to be baptized this Sunday!

MIAGD Gents!

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Large group for a nice run this morning. The dome did not hold. COT under the shelter. Good fellowship at coffeteria.
MIAGD

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Today we celebrated by reaching a 2 mile goal, doing a BLIMPS along the way.

Celebration. Sharing our gifts. The M and I went to a fundraiser last night. Was amazed at the amount of wealth being donated in live auction format to meet monetary goals for a Wake Co. ministry called A Doorway to Hope. This org helps families and individuals in need across the Wake. We contributed where we could but the point is that all these people gathered and doing their best to share. Regardless of status, social placements, where you’re at in life, etc., we all have unique gifts. These gifts can and should be shared. It’s ok to celebrate the fact that you can share, use your gifts, your strengths to help others. Gifts can be anything – wealth, skills, etc. Doing this within F3 offers unique opportunities for each of us to help others. There are lots of events thru the year that F3 guys create and promote. Last night’s event reminded me that we need to celebrate those guys, those ideas, that joining them is the right thing to do, to help them to help others. Celebration helps get the word out.

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Today we had a discussion about the first of F3’s 4 Quadrants of Preparedness:

1.) Get Right
2.) Live Right
3.) Lead Right
4.) Leave Right

We opened with a saying well known in recovery circles that is, “you can’t give what you don’t got.”

Unfortunately/candidly, YHC has always leaned on the vast collective knowledge of F3 ENC. But now planting and rooting again in F3 SCary
it is painfully obvious (at least to YHC)
that it is now YHC’s turn to get right myself, as YHC may be the only copy of Q Source that some PAX will ever read.

Today, PAX I inspire to emulate shared experiences of being asked/tasked to give in areas where the preparedness was less the adequate, much less optimal.

It was agreed that life is about learning, growing, showing up, and acting “as if” (if you will)

I believe the essence of getting right is also one of my favorite definitions of humility…,

“accepting who we are and where we’re at, RIGHT NOW, followed by a sincere desire to become what we can become.”

Kudos to the men who were willing to delve in to these things, because it’s not a fun topic but rather a spiritual workout.

And this particular workout, is meant to go to “failure.” But true edification or”building up” often requires breaking down.

Thank you @astro for the opportunity to lead this morning and to do hard things.

Love you guys MIAGD
Sincerely ~ Punch Out

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was the theme today.

We had a list of 10 solid kettlebell moves and we listened to ‘Ten’ the album straight through.

When was the last time you actually listened to an album, no skips, and in order as the artist intended? Bet it’s been a while.

Pearl Jam’s ‘Ten’ is high up on YHC’s faves of all time list, so homage was paid.

We did start with some stretches as promised. Thanks to my cousin who is a sports PT and has enlightened me to how important — and how bad — my hip flexibility, strength, and alignment is.

Excercises straight through. Pickle. Repeato.

– Swings
– Hunter Squat Left / Right
– Pullover Press
– RDL Left / Right
– Rows Left / Right
– Goblet Squat Thrusters
– Clean to Press Left / Right
– Elevated Lunge Left / Right
– Woodchop Left / Right
– Swings

Solid morning.

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We moseyed to the end of the koka booth parking lot for some rock squats and then moseyed to the garmin parking lot for some burpees and merkins with a hill in between. Great times this morning.

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10 for shoulders at the rock pile and shoulder 7s.

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