North, East, South and West

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March 9, 2019

QIC- Summit 

Another damp morning at the georgetown circle but that didn’t slow us from hitting double digits for the first time at the AEGIS! Great push by all men!

Warmup- 

Merkins IC 

Arm circles forwards / backwards 

SSH ICCherry Picker IC

Windmill IC

 Moroccan NC IC

Mountain Climbers IC 

The Thang-


North- 

Mosey to church lot for Abs 

Super Toy Soldier Set -In Cadence 

25- lbc, 10 e2k, 10 Big boys 

Flutter kicks 15 IC 

American Hammers – 25 IC

 Mosey back to Circle 


East- 

Mosey to Masonic Lodge parking lot.

Aiken legs set 

20 squats

20 wall jumps 

20 lunges (forward, 10 each leg)

20 split jacks 

Wrap up with each pax runs up 2 flights of stairs and back down 

Mosey back to circle 


Break for 3rdF-  ‘Say Not’ 


South- 

Mosey to opposite side of Fire Hall 

Partner up -one partner holds plank while other partner does merkins. Switch for each set of 20. 

Merkins- 

20 reg 

20 wide 

20 hand release 

20 ranger 

20 reg 

Mosey back to circle. 

 West- 

Mosey to M&T bank lot   – 

Partner up one partner does dips while other partner does merkins. Switch for each set of 10 Merkins- 

10 reg 

10 wide 

10 hand release 

10 ranger 

10 reg 

Mini Aiken legs 

10 squats

10 curb jumps 

10 lunges (forward, 10 each leg)

10 split jacks 

Mosey back to circle.


Wrap up with toy soldier set 

30 lbc. 15 e2k,  10 big boy 


CoT


3rdF- ‘ Say Not’ from Mark Battersons book ‘Play the Man’  The hardest part of the body to subdue is the tongue. So, let’s issue a gentleman’s challenge. What we refer to as locker room talk, the Bible calls sin.    Nor should there be obscenity, foolish talk of course joking, which are out of place.
     Here’s a simple rule of thumb: don’t say something about someone that you wouldn’t say if they were standing here. And above all, honor your wife with your words. If you’re going tot all about her behind her back, make sure you are bragging!    There is a powerful little phrase repeated in Scripture: “ say not”     Whatever you verbalize, you give power to. When you voice negative thoughts, you’re reinforcing what’s wrong. Over time, it often becomes a self-fulfilling prophecy.    Instead of verbalizing negativity, speak words of faith.    Instead of verbalizing complaints, speak words of praise.   When God called Jeremiah to be a prophet, Jeremiah felt overwhelmed and under qualified. He used inexperience as an excuse, and God rebuked his excuse.    Say not, I am a child. 
So Quit making excuses!I’m too old.  I’m too young. I had bad parents. I’ve made too many mistakes. I don’t have the education. I don’t have the experience. SAY NOT!       What needs to go on your “say not” list?  You can start with obscenities, foolish talk and course joking.  While you are at it, add gossiping and lying. And to top it off, quit insulting others or bragging about yourself.       If we can subdue our tongues, there is no part of our bodies we cannot control. James likened the tongue to the rudder of a boat— it turns the whole ship.       “ When we put bits in the mouths of horses to make them obey us, we can turn the whole animal. Or take ships as an example. Although they are so large and are driven by strong winds, they are steered by a very small rudder wherever  the pilot wants to go.  Likewise, the tongue is a small part of the body, but it makes great boasts.”Say not!   


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Third Leg

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::YHC knocks on wood::
It seems like this eternal winter might finally be behind us and warmer weather is around the corner! With the arrival of spring, YHC is excited about better opportunities to recruit FNGs and expand the NATX PAX.

YHC took the opportunity today to help the PAX get back to basics, learn the importance of HTC, and get some Q practice in. That’s right… today there would not be a Q at The Big House, because we would all be the Q today at TBH!

QIC: No Q

PAX: Photo Op, Newton, Platinum Pinky, Golden Pinky

GLOOM FACTOR: Light Breeze, 64ºF

Warmarama
(Q – Golden Pinky)
25 SSH IC
10 Body Weight Squats SC
10 Merkins SC
10 WMH IC
10 Cherry Pickers IC
10 Slow Merkins IC
10 LBAC IC
10 RLBAC IC
10 Merkins IC

The THANG
(Q – Newton)
Newton pulled out the bricks and proceeded to smoke the PAX:
50 Shoulder Presses
50 Arm Curls
50 Squats
50 Side Lateral Raises
25 Arm Curls

(Q – Platinum Pinky)
Platinum Pinky led the PAX in a lap around Heartbreak Hill to aid in upper body recovery.

(Q – Photo Op)
Photo Op led the PAX over to a set of large stone stairs.
Side Alligator Walk up the large stone stairs, hit the top step, Side Alligator Walk down the large stone stairs.
20 Derkins SC

MARY
(Q – Platinum Pinky)
59 Flutter Kicks SC
25 Crunchy Frogs IC

(Q – Golden Pinky)
10 American Hammers IC (x6)
30 Mountain Climbers IC
20 Mountain Climbers IC
10 Mountain Climbers IC

COT/BOM
Towards the end of Freed to Lead, there is a section about The Third 500, where OBT joins the Harvard Crew program and his coach explains the only way to survive the 2,000 meter race: divide the race into quarters – four 500-meter legs.

In the First 500, the crew would be sprinting off the line, full of adrenaline, and this leg would fly by. In the Second 500, the crew would be finding their swing, settle into race cadence, and coming together for the journey ahead. In the Fourth and final 500, the crew would go “balls to the wall” to the finish line, pulling with anything and everything they had left.

However, the coach explained that it was the Third 500 meter leg where the race would be won or lost. At this point in the race, the start would be a distant memory and the finish too distant to even contemplate. If they could hold it together – as individuals and as a crew – in the Third 500, that would be the difference.

Life is incredibly similar to this 2,000 meter race. In the First 500 (Birth to 20), you are sprinting off the line, full of adrenaline and the race is very new to you. In the Second 500 (College to 40), you have begun to settle into a career, a family, and finding your rhythm. In the Fourth and final 500 (60 to 80 and beyond), the finish is in sight and you are giving it anything and everything you’ve got left. However, the Third 500 (40 to 60) – the time of the stereotypical midlife crisis – is the time where most men get lost in the fog of the race. The start line is a distant memory and the finish is not yet in sight.

F3 has proven to be useful way to help men hold it together – as individuals and as a PAX. So, whether you are in the First, Second, Third, or Fourth leg of your race, my hope is that F3 has helped you hold on to the vision for your life and helped push you towards the prize of finishing this race we are all in.

T-claps to Platinum Pinky for crushing the Third Leg of this race and moving on to the Fourth Leg. I am confident you will be crushing the Fourth Leg with the same determination and dedication that helped you crush the Third Leg!

Announcements

  • NATX logo almost finalized! Provide your final input on the F3 Gear channel on the NATX Slack workspace.
    • Next steps: F3 Nation approves our logo, we choose shirt type(s), and then we order shirts!
  • NATX Murph training officially kicks off this Monday, March 11 at Mettle of Honor. The NATX Murph will take place on Memorial Day (May 27)… 80 days away!
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Brisk Beat Down

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Date: 03/6/19

AO: Primis, Lewes DE

QIC: Leatherman

Only a few brave HIM showed for this chilly beat down.

Warm up

SSH – 15

Calf Raises -15

Imperial Walkers – 15

Arm Circles – 10 Forward- 10 backwards

SSH – 20

The Thang

Mosey away from the courts to get out of the wind and landed in the Citizens Bank Parking lot for some upperbody

20 Merkins I/C 20 Thigh Taps I/C 20 Carolina Dry Docks 20 Should Taps I/C 20 Staggered Merkins 10 L and 10 R

We picked up and went for a mosey to the Post Office for some lower body.

20 Squats I/C 20 Forward Lunges 10 each leg 20 Cannon Ball Squats 20 Sumo squats Mosey over to a knee wall for 10 step ups each leg

Mosey to M and T Bank for some Mid Section

20 LBC’s 20 Leg Raises 20 Flutter kicks I/C 20 American Hammers 20 Big Boys

We took a break there so we could get the F3 Message in I will post at the end.

Finished off with a quick partner Workout and due to time we had to cut short and mosey back to the A\O.

P1 did 5 burpees while P2 held the wall ( wall sits) we did 3 rounds each before time was up.

Once we were back to the A/O Chairman recommended we do 5 more burpees since we had 30 seconds left so Q bit and we did 5 more burpees.


Count-O-Rama, Name-O-Rama, and the Circle of Trust. 

QUOTE :You Will never always be Motivated, o you must learn to be disciplined. -Unknown

The Message was taken from a website sourcesofinsight.com

Discipline vs. Motivation

“Only the disciplined are truly free.  The undisciplined are slaves to moods, appetites, and passions.”  — Stephen Covey

What’s the difference between motivation and discipline?

I like to think of discipline as “what to do” and motivation as “why to do.”

Discipline has a Latin root, but the gist is it’s about teaching.  So I think of self-discipline as teaching yourself self-control and shaping your behavior, so that you’re not a slave to your motivations.

Use Discipline to Bring Out Your Best

Primal motivations served us at one point, but society’s changed what survival means.  For more precision, you can think of discipline as shaping your thinking, feeling, and doing to adopt a new behavior.

Discipline serves you most when motivation says do otherwise.  At the end of the day though, I think a key is to find ways to link things to feeling good.

You do more of what makes you feel good and less of what makes you feel bad.

Motivation is “Why to Do”

Motivation is the why behind the goal.  It’s your little engine that says you can, when the rest of you says you can’t.

It’s also the same force that can help you move mountains, on a good day.

Motivation is a life-long skill that you can improve through self-awareness and proven strategies.  The better you know your own drivers and levers, the more effective you’ll be at getting the results you want in your life.

Discipline is “What to Do”

Then there’s self-discipline.  Self-discipline is the ability to correct your behavior (Self-discipline is simply correcting or regulating your behavior for the sake of improvement.

Will is based on thinking and reason to create action – motivation is more from emotion.)

It helps you get back on your course when you fall off your path.

It helps you do the right thing in the moment for your long-term benefit, when you may want to do something else.

According to Stephen Covey, “Only the disciplined are truly free.  The undisciplined are slaves to moods, appetites, and passions.”

Self-discipline is a muscle that gets stronger the more you flex it.

Motivation and Discipline Work Hand in Hand

Motivation and self-discipline work hand in hand.  Motivation can be your initial inspiration.  When you lose your initial inspiration, self-discipline can help keep you going.   To commit to self-discipline, it’s your initial motivation that says it’s worth it.

I think you find your motivations when you ask questions such as “What do you want to do?” and “What do you want to avoid?” and  “Why do you want to do that?”

I think you encourage discipline when you yourself “What’s the best thing for you to do?”

How to Make Discipline Actionable

Where there’s a will, there’s a way. It’s easy to do what you’re motivated for.  It’s not easy to do what you’re not motivated for.  How do you transition to the right behaviors?

There are a few things you can do:

  1. What’s the right thing for you.  Get clarity on what the right things for you to do are.  You can’t discipline or correct course if you don’t know what to change to.
  2. Treat motivations as input.  What does your mind want, what do your emotions want? What does your body want?
  3. Decide up front.  This is the key.  Decide on your behaviors before hand.  Once you’re in the thick of things, it’s easier to react than respond.  You can respond more effectively if you committed to a decision.
  4. Ask yourself questions.  Get in the habit of asking yourself “what do you want to do?” and “what’s the right thing do to?”  What you want to do is your motivation, what’s right for you will take discipline.
  5. Make motivation work for you.  Discipline lights up your way, but motivation is your fuel.  Progressively shape your thinking, feeling, and doing until it’s a habit.  You can start a question or thought at a time.  Remember that your thoughts change your feelings.
  6. Link it to good feelings.  Remember to link things to good feelings for the long run.  This can be as simple as changing how you think about something or internalizing how you value something.  Acknowledge and reward your good decisions and actions.

Don’t be a slave to your motivations.

Free  yourself up through discipline.

Use discipline and motivation together to realize your potential and bring out your best.

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Big Bang Beatdown

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Date: 03/07/19

AO: CHOP, Milton, DE.

QIC: Fireplex

Warm up

SSH – 25 IC

Cherry Pickers – 20 IC

Thigh Masters – 15 IC Each Leg

Windmills – 20 IC

Jimmy Crickets – 10 OYO

The Thang

Captain Therkins at CHOP – 1 big Boy to 4 American Hammers; 5 Merkins .  2 Big Boys to 8 American Hammers; 5 Merkins….You see the pattern…. complete in ratio up to 10:40 with 5 Merkins for each cycle.

The Sheldon Cooper Routine (Big Bang Beatdown) at the CHOP.  10 Burpees, 10 Squats, 10 Merkins, 10 Big Boys.  A lap around the block @.25 miles.  9 Burpees, 9 squats, 9 merkins, 9 big boys.  A lap around the block @.25 miles. PAX worked the descending routine until all HIM completed the round of 6 of each exercise.   

F3 Message – See Below  

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers were offered for multiple needs within the attending PAX including healing prayers for Waterfall’s Grandfather and Chairman’s Mom and Dad.  Please keep all our HIM in your thoughts and prayers.

Q provided the F3 Message from the internet as copied and utilized from the Ron Hutchcraft Ministries Website. Q was on call for the past two weeks for jury duty in the Superior Court of Delaware and was able to find a strong word from Mr. Hutchcraft. Q tried to tie it all together as it pertains to having a Savior that paid for our sins when we are all guilty and not worthy of the gift of eternal salvation that Jesus provided for us by way of the Cross. All we have to do is accept, receive and trust Him as our Lord and Savior and live a life that keeps him in the center of all we do.

NOT GUILTY by Ron Hutchcraft Ministries

“There are verdicts given in court rooms all over the country every day, but most of them don’t affect you. One verdict that really does affect you is the one that determines where you’ll spend eternity.

It’s God’s verdict. You ask: “Was I good enough? Will I make it to heaven when I die? Was I guilty or not guilty with God?” The verdict is not in a sealed envelope. It’s in an open book, and you don’t have to wait to find your verdict from God.

The Word of God in Romans 3:19 says, “Every mouth will be silenced. The whole world held accountable to God. No one will be declared righteous in His sight by observing the law…” That means doing good things. Chapter 3:10 says, “There is no one righteous, not even one…” Everyone is guilty. Verses 22-23 say, “for all have sinned and fall short of the glory of God.” ( Romans 3)

The verdict is in on each of us – Guilty before God. We have broken His laws over and over. We’ve hijacked the life our Creator gave us and run it ourselves. We’ve been our own god. Not only is the verdict in, the sentence has been pronounced. In Romans 6:23 it says, “The wages of sin is death.” Some are going to try to plead the good they have done. It’s not enough. No one is righteous, not even one.

A death penalty cannot be paid by doing good. Someone has to die. Our sin leaves us condemned in the court room of God. Our sentence is described in one word – hell. This reading of the verdict is followed by an amazing offer of a pardon. It says in the next verses that we are justified freely by God’s grace through the redemption that came by Christ Jesus through faith in His blood. In other words, someone has come to pay your death penalty – God’s own Son.

Our only hope of ever being right with God, of ever going to heaven, is placing all our hope in Jesus Christ, the One who died as our substitute. If you think that your religion or your goodness is going to satisfy God’s verdict, the Bible says it won’t. Jesus died so He could forgive your sin and erase it from God’s book, and trade the death penalty you deserve for the eternal life you don’t deserve. You just have to put your total trust in Him to be your Savior. If you never have, if you’re not sure you have, don’t risk another day without Him. The bad news is that you’re guilty before God. We all are, and the sentence is death. If you belong to Jesus Christ, because you have put your trust in Him, you can have the Son of God as your defense attorney before His Father, and a guaranteed verdict of “Not Guilty” – free to go home to the heaven He has prepared for you.”

Respectfully Submitted,

Fireplex

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Photogenic Beatdown

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2 PAX took part in an EC Ruck at 0430 before the Main Event.

It was a brisk 23ºF at the start of the workout and dark as we started the warmarama. After a late night waiting up for my 2.1 to get home from theater practice, it was especially tough to get up and come into the gloom.

QIC: Photo Op

PAX: Newton, Golden Pinky

GLOOM FACTOR: Dark, 23ºF

Warmarama
30 SSH IC
10 Imperial Walkers IC
10 LBAC IC
10 RLBAC IC
15 Hillbillies IC
10 Calf Stretches x3
10 Merkins

The THANG
Mosey to the track where we started with 25 Merkins and 2 sprints x 1/4 of the track.
Next was 25 Burpees and 2 sprints x 1/4 of the track.
Next was 25 Mountain Climbers (single count) and 2 sprints x 1/4 of the track.

We then proceeded to test our endurance by duplicating the above on the track except for doubling the Merkins, Burpees, and Mountain Climbers but still had to run the track in between.

MARY
20 American Hammers IC
20 WWIIs SC
10 LBCs IC
20 Flutter Kicks IC
10 LBCs IC
1 Minute Plank Hold

COT/BOM

  • Preliminary NATX logo designs have been created! Provide your input on the F3 Gear channel on the NATX Slack workspace.
  • Spring is just around the corner and we need to anticipate/capitalize on the warmer weather to bring more FNGs into our fold.
  • NATX Murph training officially kicks off this Monday, March 11 at Mettle of Honor. The NATX Murph will take place on Memorial Day (May 27)… 82 days away!

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Signs signs everywhere a sign

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QIC- Chattahoochee

9 HIM posted on a brisk tuesday morning for a nice little workout launching from.the CHOP

Warm up- 20 SSH, 20 Smurfjacks, 20 Windmills, 20 MNC, 20 Merkins all IC

The Thang– Mosey over to the sign shop upon arrival to the sign shop started of with a toy soldier set 35 lbc, 25 e2ks, 15 big boys we then followed that up with walls of Jericho 7 exercises, 7 reps, 7 laps.

7 merkins, 7 diamonds,7 rangers ,7 wide arm,7 derkins, 7 hand release, 7 burgers each followed by a lap around the shop.

Finished up walls of Jericho and a little 3rd F time to hit the Abs. 20 flutter kicks, 15 Hello dollies, 10 Rosalitas all IC with no rest in between after that it was time to mosey back to the AO here we finished up with a round of Mary to old and been to long to remember who done what . After the beatdown time to pay the bank of Chappie with owed burpees from Febng and the crayon drive some HIM still owe.

3rd F A pastor once said in church if you can trust a puzzle company to make sure every piece is in the box to complete the puzzle then why cant you trust that every piece of your life is there for a reason.

Trust in the lord with all your heart and on your own understanding.

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Stand by your Men

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20190306
Q Sharkbait
Pax Hogs Breath & Burgundy

Warm Up
SSH 25
IW 25
Copperhead Squat 20
Abe Begota 20
Hill Billies 25

The Thang
Burpee Merkin Pyramid to 10
Begin a traditional burpee with a single push up at the bottom, then complete. Drop back down for a second burpee with two push ups, then complete. Hooah!

Mosey to the Bench at the end of the Municipal Wharf Parking

Tammy Wynetts’s
Starting position: PAX 1 assumes the merkin plank while PAX 2 remains standing beside ‘his man’ Pax 3 does dips on the bench. Exercise on Squaters count 10 reps. At multiples of 10, the partners rotate workout stations. 10 rounds.

Mosey to Old Wharf Market

Captain Thor
An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers. 7 rounds.

COT Stay Dry and leave a positive Impact.

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Critters Abound

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Date: 02/25/19

AO: CHOP, Milton , DE.

QIC: Fireplex

Warm up

Seal Jacks – 25 IC

Smurf Jacks – 25 IC

Crab Jacks – 25 IC

Monkey Humpers – 25 IC

Jimmy Crickets – 10 OYO

The Thang

Black Snake run ½ mile to “Oh Hill No”.  PAX split into teams of two.  One PAX dragon crawls up the hill and crab walks down while the PAX at the base of the hill performs crab cakes OYO AMRAP.  One PAX crawl bears up the hill and bear crawls down while the PAX at the bottom performs the Dancing Bear OYO AMRAP.   One PAX boo-boo Bear crawls up the hill and duck walk down while the PAX at the bottom performs Gorilla Humpers OYO AMRAP.

F3 Message: See Below

Mosey back Black Snake style 1/2 mile to the AO. 

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.   

F3 Message 02/25/19 – Excerpts from the Ashes to Beauty Blog By Lily from California. June 13, 2014

To keep in theme of the beat-down using the animals or critters found in the exicon, Q found a teaching from a blog site from a young lady just identified as Lily that calls her blog “Ashes to Beauty”. She identified 10 different animals that we can learn spiritual lessons from….

  1. “Deer – sure footed, graceful and beautiful. Sure-footedness comes from the firm foundation of God in our lives, and the simplicity of God’s way. Gracefulness and beauty comes when we walk in the Spirit.   Our ‘spiritual’ feet like become like the feet of a deer; confident, able to gracefully make it through the obstacles of life.
    32 It is God who arms me with strength
        and keeps my way secure.
    33 He makes my feet like the feet of a deer;
        he causes me to stand on the heights. Psalms 18:32-33 (NIV)”
  2. “Eagle – Soaring, faithful and unafraid of storms. 31 but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint. Isaiah 40:31 (NIV)”
  3. “Ants – Hardworking, purposeful, cooperative, foresightful.
    6 Go to the ant, you sluggard;
        consider its ways and be wise! Proverb 6:6 (NIV)”
  4. “Lamb and Sheep – Innocent, relational, knows the Shepherd’s voice.
    27 My sheep listen to my voice; I know them, and they follow me. John 10:27 (NIV)”
  5. “Camel – Persevering, steady pace, sojourner.
    14 I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus. Philippians 3:14 (NIV)”
  6. “Locusts – Powerful when unified, initiative.
    27 locusts have no king,
        yet they advance together in ranks; Proverbs 30:27 (NIV)”
  7. “Dove – Innocent, Harmless, symbolic of peace.
    16 “I am sending you out like sheep among wolves. Therefore be as shrewd as snakes and as innocent as doves. Matthew 10:16 (NIV)”
  8. “Sparrow – Trusting, Joyful.
    25 “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life[a]? Matthew 6:25-27 (NIV)”
  9. “Ox – Patient, servant’as heart, knows his Master.
    3 The ox knows its master,
        the donkey its owner’s manger,
    but Israel does not know,
        my people do not understand.” Isaiah 1:3 (NIV)”
  10. “Lion – Strong. bold, fearless, confident. One of Jesus’ titles is the Lion of Judah. The lion denotes great strength, power, majesty, the King of all! Lions are strong, powerful, fearless, bold and confident – qualities that are universally admired, and worthy of emulating. Jesus, is both the Lion and the Lamb. It is an interesting paradox, but it shows the perfect balance between Jesus’ power and authority, as the conquering King – yet at the same time His sacrificial love, goodness, kindness and compassion. 5 Then one of the elders said to me, “Do not weep! See, the Lion of the tribe of Judah, the Root of David, has triumphed. He is able to open the scroll and its seven seals.” Revelation 5:5 (NIV)”

Respectfully Submitted,

Fireplex

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Super 21 Slightly Modified

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20190304
Q Sharkbait
Pax Flea & Beach

Warm Up
25 Side Straddle Hopps
20 Imperial Walkers
20 Abe Begotas
20 Copperhead Squats
20 Hill Billies

The Thang
Mosey to the school
Super 21’s
Pike Pushups, 4 count LBC’s with 21 Monkey Humpers for rest #1-10
Derkins, Mountain Climbers with 21 Air Squats #11-15
Ranger Merkins, Gas Pumps and 21 Calf Raises #16-21
Mosey Back to Flags

COT When we say NO to one thing we are saying YES to something else. Are we spending our time and resources on the things that matter most?

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Mustard Seed Planted at Mettle of Honor

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It was about 25 degrees out there and working out in the gloom with some wind gusts wasn’t easy at all. So special thanks to the fellow F3 members for showing and supporting my 4th Q. I thought of doing some weights so I request Newton to bring his gear (bricks/blocks) but I changed the day’s theme to track and stack to keep ourselves warm.

QIC: Globetrotter

PAX: Photo Op, Newton, Golden Pinky

GLOOM FACTOR: Dark, Windy, 28ºF

The THANG
Theme – Track and stack. The PAX starts with a jog, stops for an exercise of 10 reps and starts to jogs again. For every new stop we add a new exercise with 10 reps and stack 10 more reps for every exercise we did in prior stop.

Here is the order of exercises listed along with a total count of reps by end of day:

  • LBC (150)
  • Merkins (100)
  • High knees (60)
  • Balls to the walls (Bonus, one time only, single count 40)
  • Mountain climbers (30)
  • Crawl bear up the stairs (Bonus, one time only)
  • Squats (10)
  • Pull ups and Dips (Bonus, one time only, single count 10 set of 4)

MARY
No time for Mary today.

COT/BOM

  • NATX Mustard Seed page is now live!
  • Photo Op has the Q this Wednesday, March 6 at #thegreyhound

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