Smokey Don says (NOTE last sentence of next paragraph):

Can you post a Lock-n-load backblast for me? I don’t remember how yall do it here. It Pays to Check for the Pre-blast. Sittin in the parking lot at 6am realizing I was probably going to be the only Pax there. Nothing to do but get after it.

The Thang
10 Blockees
30 curls w/ C
10 OH w/ C
X3
Run 0.1 mi

20 Squats w/ C
40 Calf raises w/ C
20 Bonni Blair’s HC
X3
Run 0.1 mi

10 American Twists w/ C (HC)
40 LBCs
20 Dead Lifts w/C
X3
Run 0.1 mi

20 Burpees
20 Mercans
20 Apolo Ohnos speed skaters
X3
Run 0.1 mi

10 Thrusters w/C
10 Lawnmowers w/C (HC)
20 Rows w/C
X3
Run 0.1 mi

Had the pleasure of waving to all the F3 Pax running as I drone to Chanticleer’s for coffee

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No plan per most of the week. Let’s go find the pain sticks!

Mosey to warmup and then some stretching and calls to warm up the shoulders. Over to the hidden pile. Full body covered with pickles after each 3 exercise round. Pax choice for some and even some music after round 1.

Announcement at LnL next week, TCP Sawgrass today at 2. Sign up the the picnic. Shirt order ends tomorrow. MIAGD!

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17 came out on this frigid morning to ride the F3 . A lot of running with a sprinkling of 11s (sumo-squats on one end and a heels to heaven on the other).

Made it back on time for a pretty wild COT.

YHC signing out and headed to The Oakwood 24.

MIAGID!!!

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Twelve of the baddest HIMs on the planet joined YHC for my 2nd Anniversary Q. Several of them so tough that they maximized their EC.
We started the ME, we started with the Pledge of Allegiance and moseyed down to Lochmere Bridge for some dynamic stretching.
Thang 1
Lochmere Pavilion for 11s up and down the back stairs. @enhancement showed that 8 mile EC does not tire him in the least.
Made our way back up toward the flag while stopping for LBC, quick feet and merkins and greeting Water Wings and his M along the way.
COT
Announcements
Pig pickin today at Riptide’s Ranch
Culture Week this upcoming week
Bowling night next Friday
Next Saturday’s Loch n Load will
feature Banjo as Q and trivia, so study your copy of Free to Lead this week.
Prayers and Praises
I shared a story about how great F3 and my family. My wife said she would want where my F3 shirt when I greet her in heaven so she would know it is me. I giving Kirkland a wig to put on so she does get us confused. MIAGD!

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9 bootcampers and 5 run club broz at LnL this fine AM. The BC was a take on a Dora to essentially position us to finish along the run course… which almost worked. The thang was a pearls on a string with 10 merkins, 20 squats, and 30 LBCs at every stop.

Prayed for sons and dads and WNC. Most went to . Some will be going to later.

Be there for your family today!

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Beautiful morning at Stonecutters! After a brief shuffling around, we had a disclaimer , a (mini) flag, a mini stroll around the parking lot, and a mini warm up. Then everyone picked up a rock for each hand and we gathered under a streetlight. An exercise was volunteered as we walked around the perimeter of the parking lot with rocks over our head, we stopped at every light for incremental of the called exercise. there are 9 streetlights. We carried rocks overhead, out in front, side to side, and regular. We did curls, overhead press, tricep extensions, squats, and nut crackers (naturally). We ended with several rounds of Mary with each Pax calling a stretch or an exercise.
NMS
-we didn’t need cinder blocks
– @shipyard was the youngest person there, much to his delight
-nice to have @unitard out with us
-i finally got to meet the other Smoky

thank you for the opportunity to lead this morning!

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Appreciate Smokey (Honor!) stopping in to join me in EC 100 burps. Appreciate you guys supporting this ‘pain’ful coupon endeavor. Encourage you to blend these painsticks into your workouts.
Here’s today’s workout. Focus today was leadership, strength of body, mind, personality. Goal was to make us better men. Always holding a painstick, we did 10 rounds of 10 reps each exercise, then mosey the pickle, 9 reps next round, next, next, etc….

1. PIPE SQUAT
2. BENT PIPE ROW
3. PIPE CALF RAISE
4. PIPE LUNGE
5. PIPE OH PRESS
6. PIPE HANGING CURLS
7. PIPE DEADLIFTS to OH PPRESS
8. PIPE SIDE STEPS
9. PIPE CURB DIPS
10. PIPE MERKINS

MARY:
Pipes Stowed under HC ramp next to office.

Some upcoming events announced….
-World’s Greatest Cleaver – Get with JigglyPuff details
-Carpex’s Adopt-A-Highway
-Duck Donuts opened a new store. Congrats to Bagles!
-Morpheus -congrats on your new job on the Nissan team
-Nugent’s brother Jordan…in training Romania, GO USArmy!
-SCARY’s AMBRR 10k & Half 9/7.
-SAG Crew recruiting in full swing: CONGRATS to GRISHAM for signing on to the SAG team.

The true leader has the confidence to stand alone, the courage to make tough decisions, and the compassion to listen to the needs of others. He does not set out to be a leader, but becomes one by the equality of his actions and the integrity of his intent.
-Gen. Douglas MacArthur, USArmy!

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6 ran – 8 chose the bear

IPC 2022 Week 3 Mrs. Burns

Format
* 5 rounds
* 7 exercises per round
* 1 additional run

5 ROUNDS OF:
* 20 OH Press w/ C
* 20 Burpees
* 20 Curls w/C
* 20 V-Ups
* 20 Goblet Squats w/C
* 13 Blockees w/C
* 400M Run
AFTER THE 5TH ROUND
* 400M Run

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Another strong ending to another action-packed week! Let’s recap it together… but only after 5 (make that 6) on the 1.1 mile EC, at least 3 others for other various ECs, an FNG Check, a mission, and a pledge.

Mosey to the docks for a warmup. After some standard options, honor the kickoff of the EC battle with 15 mountain climbers (since although the official EC doesn’t hit the Birklands, it very well should).

Pause on the Lochmere guard rails for quick Dips, Erkins, Derkins. Next, we travel over the wall and head toward the rock pile, but not before executing some Catalina W(h)ine Makers.

Round of BRAVEs to remember the Andrews in our midst, but this time with a traveling rock. Stops 1, 3, and 5 at the bottom of Heartwood Hill, stops 2 & 4 at the top. Start with Bigboysitups, add Rocksquats, add . TY4YL Sbarro in calling out that the top was right next to a house and we had some volume this AM. We’ve lasted in Lochmere this long, let’s not throw it away now.

Rocks back to the pile, gather by the pickle. Thursday reminded us that some leaders are so unlocked that the rest of us are just trying to catch up. Partner up, catch me if you can. The catched partner does Fruit Loop’s most memorable exercise from this week’s Stonecutters – 5 World’s Worst Squat. Three laps, then circle up to celebrate the EC Challenge victor with 18 Astrojacks.

Back past the flag via Lilly Atkins for some Bolt 45s, pickle, Boat Canoes, back to the flag for one burpee.

Prayers up for Astro’s SIL/baby, and Yogi’s journey. Super honored to lead. Thank you all for leading by posting for the men to your left and right.

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Terribly planned, but wonderfully executed Q this morning. The PAX gathered for a pledge and then ran to Texas Ranger’s favorite hill for some sevens, but it was too dark and not enough light, so YHC called an audible and we moseyed over to the rails for a solid chest workout and then moseyed back to the flag for some Mary. 2.5 miles and a variety of chest exercises were covered. Thank you for the opportunity to lead this morning. MIAGD!

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