Down Range….

Nine PAX took the DRP this morning, answered the call and got better because of it. 

QIC: Squirrel

The Pax: Prohibition (Charlotte), FroYo, Mel, MadBum, Scout, Chitwood and Aruba

 Warm Up:
SSH, Cotton pickers and Good mornings

The Thang: 

Deck-O-Rama with the pax pulling the cards and the pain.

  • 18 Squat Thrusters
  • 25 Smurf Jacks in cadence (IC)
  • 25 Squats IC
  • 90 seconds of Luge
  • Sprint 400M (well, we didn’t do this.  We sauntered around the AO and did Merkins instead)
  • 100 Flutter kicks IC
  • 14 Alternating side squats IC
  • Xs and Os
  • 20 Butt kickers IC
  • 17 Monkey Humpers IC
  • 13 WoJo squats OYO
  • 14 Heels to Heaven IC
  • 20 Rosalitas IC
  • 20 Mountain Climbers IC
  • 17 LBCs
  • 18 Merkins IC
  • 16 Jumping Lunges (Ea leg)
  • 25 Plank Jacks
  • 19 High knees

A shortened version of Bruce Lee to finish us off.

American Hammer    25 IC

LBCs                                 25 IC

Freddy Mercury           25 IC

WWII Situps                   10 OYO

Good work men!


ANNOUNCEMENT:  Today was Mel’s last regular workout with the Sandhills Pax.  We send him off with a flourish, well wishes, lots of prayers and love.  I know I can speak for all the Sandhills Pax in saying we will miss seeing him daily and welcome him back if he’s down in our neck of the woods.  You’re gonna do great Mel, Greensboro just got a little bit better!! 


YHC was walking down memory lane the other day while picking weeds in the yard. 

My stroll led me back to a time where I was walking down a shooting range.  We’d get our targets ready, then draw – shoot and then walk down to check the targets. Pretty standard.  Only it wasn’t.  We would walk down to check our targets while there were folks shooting on either side of us.

Look at ANY ranges Standard Operating Procedures (SOP) and not a one will EVER say it’s ok to walk down range while the range is hot.  The wording is something like, “NEVER walk down-range (or) in front of, the shooting line while the firing line is HOT.”  or  “FIREARMS SHALL NOT BE HANDLED WHILE ANYONE IS DOWN RANGE!”  Good advice.

So why did our cadre think it was ok to walk between fellas that were actively shooting at their targets?  Maybe it was because it took so long to prime and load our muskets. 

The real reason?   Shared competence.

Shared competence, per the F3 Q Source, is the general alignment of skill within a shared leadership team.  Competence is critical to group prosperity.  You cannot set and maintain high standards for a team unless you can meet those standards yourself.   Think of a time a Q led the workout and couldn’t do the exercises?  Honestly I can’t recall one, but if there was the Q would received such grief from the Sandhills Pax that the memory would stick for a long time….and wouldn’t likely happen again.  

A leader must himself be competent to call others that follow the HIM to mutual competence.  We must practice to remain skilled.  Whether that be posting regularly, taking continuing education in our trade, or going to church to be proficient in the Word. 


All this from picking weeds….gosh. 😉


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