• Post Type: Backblast
  • When: 01/15/2020
  • AO: SnoBalls
  • QIC: Defib
  • FNG's: Ben (Blu) Marshall - F3 Segway
  • PAX: Gastone, Timeframe, Roscoe, Dry Rub, Whoopee, JJ, Watts Up, Dirt(R), Clavin(R), Gump

Honored to lead the workout today – my 50th birthday.  I have been with F3 for almost 5 years now and it has definitely changed my life, led me to push myself to achieve what I could not have done alone, and taught me what it means to live third.  I’ve learned that doing a ton of merkins does not help me as much as getting out of bed, posting and showing consistency.  I have been blessed to get to know so many great men in this community and am proud to be a part of this organization.  However it is 5:30 so time to move


2 for EC – Roscoe and Dirt – Dirt learned that he really is an 8:30 pace miler.  Way to push – 12 HIMs decided it would be a good idea to get up , post and get better today and I did not plan on disappointing anyone.  1 FNG (EH’ed by Tyson) posted so more than usual half ass disclaimer was made.




Don Q (almost fell over so enough of that)

Mosey to Marthas parking lot where we did increasing number of of plankjacks at each island starting with 5 and increasing by 5 to the end of the parking lot- what do you know ended with 50 plank jacks.  Then worked our way back – same routine but with squats.  Found out that Midoryama is not the only AO where math is second language.   Moseyed to concession stand for some tabata style exercises.  50 seconds at a time AMRAP exercises separated by a 50 yard run in-between.  Exercises included Bonnie Blairs, Big Boys, flutter kicks, CDDs, and burpees.  During exercises I was prodded by Whoopee for some words of wisdom- obviously he can’t get enough of me doing same at work – I tried to think of something smart ass but the only thing coming out of my mouth had something to do with setting goals, writing them down, and telling others your plan to hold you accountable.  Of course this means you much trust yourself and your friends in your shield-lock to help you.  Finished off the workout with 6 minutes of Mary including crunchy frogs, flutters(50-thanks Gastone), burpees, dying cockroaches, dirty dogs and reverse crunches. -TIME

Announcements – Go Ruck training – every Saturday two hours before boot camp rotating between different AOs – Next week will be at the Schiele

Spartan training – reach out to Gump


COT included some parting words on trust what to do when you find yourself losing trust in yourself, your judgements and the people in your circle.  Proverbs 3:5-6 Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.


Prayers for Timeframe’s M and family friend of Gump who is battling cancer and illnesses


Untilnext time – Defib – out!