The Grinch’s Outpost Beatdown

Nine Pax, took the Daily Red Pill (DRP) this morning and got better because for it.

The Pax: Squirrel, Lucha, Scout, Sub Zero, CPT D, MadBum, Neo, Jeb and Poacher.  Also got a chance to say “hey” to the Run crew (Chitwood, Quatro and Bourne).

The Scene: Cool and for the week of Christmas pretty nice.

The Thang:  With a bit of Grumblechatter the men moved onto their six. ‘Cause the wind wasn’t blowing as hard at ground level.  

Starting with the core

  • The 100
  • 10 Xs & Os
  • 20 WWII Situps, In cadence (slow)
  • 30 Freddy Mercury’s In cadence
  • 40 Top Side leg raises (ea side) In cadence
  • 30 Bottom Side leg raises (ea side) In cadence
  • 20 LBCs In Cadence
  • 11 Heels To Heaven In cadence
  • 10 Hello Dolly
  • The 100
  • Cycle between 6 & 12 inch holds.  And at the the sound of hearing the groaning….the Q’s heart grew three sizes in the Gloom

With merriment in his voice and a Ho-Ho-Ho, the Q led the way for the Pax to go pick up their sacks of sand.

Round 1

  • 20 Hand Release-release Merkins OYO
  • 10 Sandbag drag plank (ea side) OYO
    • Method of Travel: Bear Crawl drag to shovel flag, repeat and back to start

Santa Bear Crawls

200M sprint (to end of parking lot & back)

Round 2

  • 20 Curls
  • 20 Side bends (10 ea. side)
  • Method of Travel: Crawl Bear drag to shovel flag, repeat and back to start

200M sprint (to end of parking lot & back)

Round 3

  • 20 Bear hug Squats
  • 10 Sandbag Git Ups
  • Method of Travel: Murder Bunny to shovel flag, repeat and back to start Sorry we didn’t get to the Murder Bunny’s CPT.

Announcements and Prayer Requests

  • Q Source Zoom Call is on hold for two weeks.  We will start back at the beginning of 2021
  • Prayers for all the Pax having surgeries coming up (Bourne, Josey, Chitwood & Aruba recovery, Hammerhead).  Special prayers for all those who will be the steady hands working on them and those that will tend them afterward.
  • Have a Merry Christmas everyone!

CPT D lead us out with an amazing prayer


Christmas is a time filled with Peace, Joy, Love and Hope!  Whether there be a houseful of family or empty seats at our tables may we give thanks for them…no matter the length of time we have/had.  Men cannot ascend to their best selves or their life purpose if they walk alone or if all they have in common with other men is entertainment or pleasure.  Men need friends with whom they share a common spirit, a mutual devotion to each other’s best, and a sacrificial commitment to protect, encourage, and defend.

Albert Schweitzer tells us, “In everyone’s life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit.”

This is what F3 is all about, especially around the holidays. Fitness, Fellowship and Faith.

2020 Reflective questions:

1st F = Accelerating or decelerating?  

  •          Are you healthy? #100, 200, 300+ posts or did you run the distance you had set for yourself? 

2nd F = Accelerating or decelerating?  

  •          Are you investing in and outside your #shieldlock?

3rd F = Accelerating or decelerating?  

  •          As a High Impact Man (HIM) and leader please know that others are watching.

“I’m glad he took our presents.  You can’t hurt Christmas because it isn’t about the…the gifts or the contest or the fancy lights.  That’s what I’ve been trying to tell everyone, myself included.  I don’t need anything more for Christmas than this right here: my family!” ~Cindy Lou Who


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