Day: June 18, 2021

The GasHouse has a special flavor to it. Particularly the Belmontian side of the Region. It’s like artificial turf, where it looks classy from a little ways off, but when you get down to it we installed that because of the practicality. Waste not, want not. Pretty sure that’s the Town Slogan… something like that…
So, do guys in GasHouse warm up? I dunno… We’ll fake a few SSHs or Squats or something and maybe they won’t notice.
When I Q DR, I like to see if the culture has spread appropriately and if the men have the #Mission in their minds and on their lips. Can’t get it to your heart if it doesn’t first start there… It’s kind of like Nellie’s Southern Kitchen’s Chicken & Gravy. It’ll get to your heart past your lips… Promise… #arteriosclerosis
So, we mosey quickly over the corner of a parking lot, do a few exercises, and start to see who knows the 5 Core Principles by heart. There is a 5 burpee penalty for having the wording egregiously wrong or for incorrect order. The men of Belmont love burpees. Or they hate them and want to get better at them, so they initiated their own forced practice mechanism by failing to be able to properly recite.
We ran from corner to corner of this parking lot, doing exercises in cadence and attempting to correctly get the wording and order of the 5 Core Principles, then moving on to the Credo and Mission as well.
One man seemed to know the answers quite well. Turns out he was the Nant’an… Nant’an… don’t you know your job is to make sure your men are prepared? We don’t care if you know the answers… unless they do too…
So, we hopped over behind the school and partnered up for a Dora.
Then back to COT…

Final thought:
Failure and struggle are good for you. If you are getting rescued (*ahem – Nantan) constantly, you can’t grow. You can’t learn. This is true of the men you serve, for your employees/teams at work, and for your kids.

Do Better,
Helmet, out.

15 strong for the sunrise, good crowd.  Short disclaimer, difference in quitting and modifying, and reminder of mission of F3.  Warm up: SSH, IW, grass pickers 15X IC and some stretching.  Mosey to Davis Park tennis courts.

Line up for bear crawl a cide and lunge a cide.  Round 1, bear crawl to each side line of each of four courts and do hand release merkins.  Two at first line and run back to start.  Bear crawl to next line and add two merkins.  continue until bear crawl to far side line of far court for 14 hand release.

Another round but lunge walk and start with five Bobby Hurley’s, add five at each subsequent side line.  Continue until lunge walk to far side line for 35 Bobby Hurley’s.

Circle up for a round of iron hulk, stopping at 10 merkins and 40 air presses.  These are always way more difficult than seems like they should be.

Mosey back to start for short round of Mary.  Pledge.

YHC spoke briefly on why we do what we do, those closest to us deserve nothing less than for us to be the best we can be.  It is important to give all we have at every work out, not because the work out is hard, but because sometimes life can be hard.  This is one way to prepare.  Learn from the past, but don’t dwell on what can’t be changed.  Cut the negativity from life, lead through example, criticism to build rarely produces results.

Announcements:  F3 Dads at the Yank 6/19, other workout options as normal.  0515 EC ruck from the Yank, Man Up conference in Charlotte also 6/19, Grow Ruck weekend o Aug 6 with grow school only as an option.

Prayer requests:  Turtleman, Uranus and family, Big Pappy and family (wedding upcoming and new foster child), family friend of Buckeye that has experienced a death, Roscoe father in law experiencing new phase of life, Breaker Breaker daughter in law job search, YHC 2.0 (Tiger Cub) who had a fall and head contusion, Pax going on vacation

YHC took us out

Always an honor

Tiger

Forty exercises, 50 seconds on, 10 seconds rest, that’s how we opened up Tuesday. Hooked yet, of course you are, so let me give some details.

Warmup:
SSH 20
LBC 15
Squats 10 IC
Merkins 10 IC

PLEDGE

THANG
50 seconds work, 10 seconds rest then move on!

merkin
kettle bell swing
curl w/ kettle bell
freddy mercury
derkin

3 burpies

mountain climber
high knee
squat press
bent row w/ kettle bell
peter parker

burpies
flutterkicks
shoulder tap
lunge
monkey humpers

shoulder press w/ kettle bell
tricep extension w/ kettle bell
crab crunch
calf raises
side plank leg raises

bobby hurleys
sumo squats
curl hammers w/ kettle bell
dying cockroaches
broad jumps

zombie walk
werkins
plank
cruchy frog
american hammers

squat curl press w/ kettle bell
merkin kettle bell pull
squat
side straddle hops
bear crawl

Stretching & core for 3 minutes.