A Decent F3 Workout….

Eight Pax, took the DRP this morning, answered the call and got better because of it.

The Pax: CPT D, Flying Tomato, Squirrel, Scout, Poacher, Jeb, Sub Zero and Chitwood

Warm Up:  Windmills, SSH, Hamstring stretch


ROUND 1 – 5 burpees, run the AO (around the block)

ROUND 2 – 5 burpees, 10 ‘mericans, run the AO 

ROUND 3 – 5 burpees, 10 ‘mericans, 15 LBCs, run the AO 

ROUND 4 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, run the AO 

ROUND 5 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, run the AO 

ROUND 6 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, run the AO square

ROUND 7 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 4-count Freddy Mercury’s, run the AO 

ROUND 8 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 Freddy Mercury’s, 40 shoulder presses in peoples chair, run the AO square

Cool down: BROGA

Prayer Requests:  Scout lifted up two co-workers who are going through grief.  One lost their wife, the other diagnosed with cancer.  Flying Tomato asks for continued prayers for Riley as she works through the next right step.

Scout led us out with a beautiful prayer.


Today was one of those days walking out the door it was a touch warm  and humid and the surroundings looked more like Vietnam or Cambodia.  It was the welcome to the day where  I just wanted to go back to bed. I’m glad and grateful I did not. And, not because of the beatdown, because that part truly did stink.

Keeping my word on being somewhere today is what kept me from going back to bed. I committed to my the Sandhills Pax, my friends, that I would be out to lead the Stronghold. Again, the workout itself was horrible, but well worth the wake up call. The mumble chatter, conversation and laughter is what made the morning. We (or least I) did not have any specific topics in my head to talk about this morning as we ran around the AO, but topics wound up being discussed that for me probably needed to happen. For some of the pax they were stuff/topics in life that they would prefer to compartmentalize and pack away in a box and not think about.  Rather than have people compartmentalize/stuff topics I’d rather they be Authentic.  You know,  behaving in a way that is congruent with one’s beliefs.  Exercise our key strengths, honor our emotional needs, and highlight our personality.  ALWAYS BE YOURSELF, unless you can be Batman. Then always be Batman!  What does that mean?  It means  it’s good to grow into a life role that is authentic to our needs and strengths, but only so long as that role is not as awesome as being Batman.

So, I’m grateful to have people who I trust to confide in and who will also ask me the questions that probably need to be asked.  That’s a good reminder to each of us that some things shouldn’t be put away in a box.  Address them, bring them out in the light, don’t let them lurk in the shadows of your soul.  Then let’s move on together and accelerate.


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