Warm Up
Triple Nickel
5 Pull Ups or hold for 5 seconds Fully up
5 Knee Ups
5 Squats
Run a lap between sets
F3 Deck of Cards
Prayers for F3 Brothers and families
Day: March 11, 2023
Slim Shady gave a beatdown and a lesson about service based on his recent mission trip to Guatemala.
We’ve had great numbers recently at the Yank but I knew today was going to take a hit, Q vs. Q at Gashouse and BOS put out a clown car opportunity to MeCa a few days ago. But we are there for whoever shows so here’s what I remember.
I was hoping for even numbers so we could play with the blocks Tiger purchased last week and left in the Bunker. 7 HIM joined me by 0700 to say the pledge of allegiance. We moseyed down to the Bucker for the warm up and block werk but the blocks weren’t there. After doing a quick scan we realized they were either stolen for nearby construction or by the city since Tesla talked us into leaving them in the open rather than hidden in the trees. Oh well move on.
Warmup: stretch, gravel pickers, toy soldiers and merkins.
My weinke was out the window due to no blocks so I improvised. We ran over to the side street next Everyday Cafe where we bear crawled two parking spaces then stopped for 10 squats, there were about 10 spaces. We stayed close for some Dora 1 2 3. 100 merkins, 200 shoulder taps and 300 LBCs.
Next we ran to Hawthorne hill for triple nickel of CDDs at the bottom and Big Boys at the top 5 times.
We ended at the track for Tesla’s favorite fourth quarter routine bear crawl slalom.
Back to The Fighting Yank statue for five minutes of Mary: burpees, ab work and a few more burpees.
Announcements:
Lunch at JR Cash’s 3-22 noon
Community Foundation run 4-1, sign up and help push three Speed for Need chairs
F3 Dads workout 4-15 0700 at the Yank
Time laps at Whitewater Center, see Flintstone
Multiple Grow Ruck events
Prayers/Praises:
Orangeman’s grand baby to be born very soon
Fannie Mae sister-in-law
Tigers mom
Jane Fonda family’s
YHC took us out
Pleasure to lead this morning and remember to always be prepared.
Following the Extinction Run, a good group of guys gathered at 0630 in the Harris Teeter Parking lot. Most had their ruck sacks intending for a recovery exercise. All except one. Stroganoff fresh off completing 13 (I think?) miles at the Extinction Run put two fingers on the “f-ck it” button and pressed hard cashing in another 5 miles. JJ joined him. The rest of us took what has become a staple route into Heatherloch so Scratch (Hunchback’s pup) can burn some energy before drop off at his house on the return. BOS and Flintstone lead the way. The rest of us grouped together.
We returned inside the HT for QSource, Chapter 9 of Extreme Ownership’s Plan written by Leif Babin. They used a rescue mission of a hostage as the premise for the lesson. Proper planning begins with mission analysis and directives for the team. The plan must be understood on all levels. Leadership must be briefed clearly and concisely but the boots on the group teammates must be empowered and know the roles well enough to execute which may include covering for someone else if necessary. Once the mission/project is complete, a debrief can identify relative strengths and weaknesses to improve for the future.
Until the next one:
Short Sale
21 toatal for the QvQ at Midoriyama thursday. This was a matchup we all paid a price for. Me vs Broke! Broke pulled a Freight by campaining a bit. When I pulled up he had voting signs put up with big check marks beside his name. It was great. He also had several bottles of wine sitting out to obviously bribe some for their vote. As you can tell he’s a democrat. He probably offered some money for people to stay at home and not have to workout.
Warmup:
Flintstone started things off with some very flattering words about both of us. Thank you kind sir we are both honored to serve.
I took the reins to start. No time for warmups it’s 5:30 in the evening.
The Thang:
Mosey over to the long parking lot across the street. Line up on a line. 117 yards away there was another line and some cones. Yes 117 yards for those that were asking. I went back and measured the parking spaces=9′ and counted the spaces=39= 351′. The Pax were instructed we would run to the other line and do 3 burpees. The kicker was we would be on a timer and for every man not across the line in time we would add a burpee. We started with 26 seconds. Everyone went a little too hard out the gate not really knowing how long it would take. Most settled in pretty well after that. After our burpees I instructed the Pax we would do the same thing going back, which is slightly uphill, and do 3 jump squats. After that round the fun part started. I informed the Pax that I would be deducting 1 second. It is now 25 seconds to get there. We continued this for my entire 20 minutes. We mixed in some 10 counts as I and I’m sure some others were near merlot. The Pax were hustling! We recieved extra reps a few times but no more than 3-4.
Broke took over and took us back to tha main parking lot where he had 5 cones setup about 10 yds a part for some suicide sprints. Yep more sprinting! By this point most of us were out of sprint. He had us do 10 reps of an exercise then suicide sprint all of the cones. Next 20 reps and sprint. We did this going up to 50 reps and then started back down. Perfect form merkins, squats, wide arm merkins, hillbilly’s, and hammers I think. With 5 minutes to go he called us to circle up. He gave the challenge-5 burpees, 5 Big Boi’s, 5 squats as many rds as possible in 5 minutes. The winner gets a bottle of wine or if you merlot you get a merlot. Slaw, Gumby and someone else I can’t recall all got a bottle and Broke got 3 votes!
The vote was tight. It was tied coming down to the last vote where of course I was victorious! I retrieved my 2022 Best Q medal, which is kind of like my raslin belt for this competition. There were some laughs and some boos as I entered the circle as the champ. I felt a little like Rick Flair. Some loved him and some loved to hate him. He played his part just as I have learned to play mine. All in all it was smoke fest and a great day for all involved. If you didn’t a little better on Thursday you weren’t trying…..meow.
COT
Pledge
Announcements-Sign up for the community run/Speed for need 4/1, 2nd F lunch at JR Cash 22nd
Namerama
Prayer Request-Gumby’s family, Ratchet’s sone/family, Purple Haze’s foot, Turtleman, Huck
Moleskin:
I mentioned playing my part. I read Mr Vice, something Dredd wrote, and it just felt right. It is what many of us call a douche canoe but like most things it has it’s purpose. I’m not saying I’ve got this job nailed perfectly but I’m honing my skills. Either way for those that boo, get annoyed, and roll your eyes at my ways just know I’m not just a cocky A-hole. I’m a cocky A-hole that loves you. Read below a piece from the writing and a link for the whole thing.
But his main job, the one that (depending on how well he does it) makes the difference between a successful dining-in and one that just checks the block, is to be an asshole. Mister Vice is supposed to be an asshole, but not the kind that nobody wants to be around because he is a pointless irritant motivated by his own selfish reasons. Mister Vice is another kind of asshole, a guy who dispenses irritation with a point and purpose that is necessary to any gathering of men.
How a good Mister Vice does that is far more art than science, but there are some characteristics that all the successful ones have in common. He must be a tremendously observant guy with a sharp wit and acerbic sense of humor. He must possess an encyclopedic knowledge of arcane uniform and conduct regulations, violations of which he must be capable of spotting at great distance. He must also be self-disciplined enough to remain marginally more sober than everyone else so that he can stay one step ahead of them as the night progresses. And, most importantly, he must truly love both his unit and the men he has been tasked to serve as Mister Vice. Absent that last characteristic, he’ll devolve into the wrong kind of asshole, the pointless irritant