Uncategorized – Page 153

Backblast: 1/21/2021 – Year in Review

January 25, 2021 by backblasts, posted in Uncategorized

Warm-o-rama (Snapshot 1)

5 Motivators: Chuck Norris breaths air – 5 times a day

Tappy-taps: Chuck Norris got Coronavirus. Now the Coronavirus is in isolation.

Arm Circles: Chuck Norris was once run over by a tank. He refused to pay for it.

5 mountain climbers w/a merkin: Chuck Norris doesn’t do push-ups, he pushes the earth down.

We circled the crib to hear the tale of the newborn among us: The Birthbee. A demonstration of its beautiful cry was beheld by all in the shape of 2 Dollys + 2 Big Boy Sit-ups (here’s to cramping) + 2 “nursing” nipple scrappers (cause you need to give attention to both sides) + 1 burpee jump + 1 squat = 1. Thus a salute to our mothers who went into double-time pain that we might have breath. (SAGA)

(Saga)

Snapshot 2

Everyone look at the sky, what don’t you see? The Great Conjunction…Still (Crack)

Snapshot 3

In honor of the 3 years we were in Augusta, GA, we each did three trips up Hoffa while the other did LBCs and BBSs (Panhandle)

Snapshot 4

· Do 5 curls, 5 overhead press, 5 rows, 5 grave diggers, 5 skull cruchers, 5 goblet squats, 5 monkey humpers, 5 bernie sanders, 5 BBSU (Jolly’s Santa Delivery)

Snapshot 5

Da Vinci brought us the arts, visual, musical and written but perhaps most memorable are quotes of the Desert Fathers, (Da Vinci) Would you motivate us with one of your favorites? Or perhaps just anything you want?

Snapshot 6

What’s you’re favorite exercise shiplap? Do 40 if you don’t beat shiplap you have to run the hill, for every person who beats Shiplap he has to run the hill. If you win, you can do burpees or whatever for the six. (Shiplap)

Snapshot 7

1. What is the most expensive home in the world? Buckingham Palace (Mose got it correct!) 50 overhead presses (Bigmac)

Snapshot 8

Theme was James 1:2. “Consider it pure joy, my brothers, when you face trials of many kinds.”

(Everyone does 20 Bonnie Blairs) (Tortuga)

Snapshot 9

Howling Monkeys/Gorillas (Cap’n Crunch)

Snapshot 10

Everyone partner off, we’ll run to the baseball field and tell your partner your favorite memory of 2020 and your favorite F3 memory of 2020 (Sparrow)

Snapshot 11

“Make each day a masterpiece”

Have Archive demonstrate perfect IC exercise call of exercise and reps of choice (Archive)

Snapshot 12

The second law of thermodynamics say that during any process, the entropy of the universe increases. In plain language, chemical reactions happen because they increase the randomness and disorder in the universe. You can also say that entropy is the tendency for things to mix. I cannot think of a more random, disordered mix of exercises than the birthbee.

In between sets 2 and 3 (above) we explored the second law by doing and Indian run around the AO, stopping to perform 5 birthbees in the ice at 3 bridges, for a total of 15 birthbees. (Beaker)

Snapshot 13

As many situps as you can in 2 minutes, timed. (You would have a partner counting) (Banks)

Snapshot 14

“Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 4 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.” (Jazz Hands)

Snapshot 15

Nolan Ryan and One Arm Coupon Rows. (Cookies)

Snapshot 16

Load Eroica Symphony (Beethoven) and do a whole bunch of burpees then shout I FEEL OUTSTANDING!x (Hotbox)

Circle of Trust, Moleskin & Prayer

Reviewing the year, it’s quite clear, F3 was the best part. Thanks to everyone for contributing towards that. We’re better together.

In attendance: (Going from memory…late, sorry if I forgot anyone)

Tortuga True or False, 1/23/21

January 23, 2021 by backblasts, posted in Uncategorized

Backblast, 1/23/21, Tarpit, 5:30AM

WOR: slow jog around the parking lot, mtn climbers, Abe Vigodas, slow merkins, slow colt 45 (just 15)

Getting inspiration from @panhandle’s anniversary Q, I thought it would be fun to tie in some Tortuga life trivia with the morning’s beatdown.

Tortuga True or False

A three count after each statement was made, all PAX signaled their True with a thumbs up or their false with a thumbs down. Their answers determined the number of reps for each exercise.

All correct – 25 reps, Most correct – 50, Most wrong – 75, All wrong – 100

3 blockee buy in, winner adds 3 more. They accumulate. First to finish yells, “I feel outstanding!” Everyone stops and goes up and down the ramp. 25 or 50 reps: carry coupon, 75, 100: no coupon.

Tortuga has never been skydiving. False, most wrong, 75 reps

Overhead press

Tortuga has run a marathon in under 3 hours 40 minutes. False, most wrong, 75 reps

One handed rows

Tortuga has been fired from a paying job twice. True, most right, 50 reps

Kb swings

Tortuga’s sister used to work at the Pentagon. False, 50

Goblet squats

Tortuga still has one baby tooth. True, 75

Jump overs

Tortuga doesn’t have his own cell phone. True, 50

derkins

Tortuga did 1000 burpees in a day. True, 25

thrusters

Tortuga repeated first grade. True, 75

Bent over rows

Tortuga has a nephew named after him. True, 50

Weighted lunges

Tortuga has shaved his eyebrows. False, 75

Burpees, or side pulls. We split these between partners, 75 total for two PAX.

Mary: 41 flutter kicks with coupon held straight up, IC.

We finished with a slow cool down jog around the parking lot.

NOR: Panhandle, Noodles, Katniss, Saga, Davinci, Cookies, Banks, Beaker, Shiplap, Tortuga (Q), and Wet Burrito for the NOR/COT/ Coffeteria (with a fractured shoulder)

COT: Beaker has a friend whose dad passed away recently. They had a hard relationship and his friend is settling things in Nevada now. Wet Burrito has had a shoulder fracture since early January. It was just correctly diagnosed yesterday. Panhandle’s father-in-law is in rehab at MarianJoy. Continued prayers for Bloomer and his family as his son undergoes testing.

Flags present: Tarpit, Mastodon

Sparrow’s Jeopardy 2

January 23, 2021January 25, 2021 by backblasts, posted in Uncategorized

Six Pax enjoyed a battle of wits. Brains vs. Braun. Knowledge across four categories of trivia determined the intensity of our workout: Vocab, Proverbs, Exicon, and Jack handy.

Captain Crunch took us on a surprise “no parameters” run across the frozen lake, which included Ninnie Knockers and burpees on the ice.

Valuable fellowship time conversation covered several parenting topics, with several “aha” and “Me too!” moments. Jazz hands told a relatable story about a quick kiss that cost him two hours of sleep.

Vocabulary questions

Which is a synonym of imbroglio?

inhibition

nonchalance

frolic

embroilment

25 or 50 Monkey Humpers

Which is the best definition of supine?

placating or mollifying behavior

lying on the back or with the face upward

exciting and adventurous

easily annoyed or angered

20 or 40 Kettle Bell Swings

Which is a synonym of picayune?

long-winded

adventurous

triviality

gilded

10 or 20 Burpees

Which is a synonym of vituperate?

energize

placate

berate

exaggerate

10 or 20 Carolina Dry Docks

Which is a synonym of bellicose?

repellent

warlike

constructive

alluring

40-60 Chest Press

Which is the best definition of expiate?

to make amends for

to lose vigor or health

to renounce

to return or remove (as a plate) 15 or 30 Curls

Jack Handy

“If you were a poor Indian with no weapons, and a bunch of conquistadores came up to you and asked where the gold was, I don’t think it would be a good idea to say, ‘I swallowed it. So sue me.”

20 Squats

“If you work on a lobster boat, sneaking up behind someone and pinching him is probably a joke that gets old real fast.”

30 Bent over Rows

“To me, boxing is like a ballet, except there’s no music, no choreography, and the dancers hit each other.”

Motivators

“Love is not something that you can put chains on and throw into a lake. That’s called Houdini. Love is liking someone a lot.

Overhead Press (20)

“Whenever someone asks me to define love, I usually think for a minute, then I spin around and pin the guy’s arm behind his back. NOW who’s asking the questions?

15 grave diggers.

Proverbs of Solomon

A good name is better than precious ointment, and the day of death than the day of birth.

10-20 Lunges

Better to be lowly and have a servant than to play the great man and lack bread.

20-40 Bent over Rows

Better is a dry morsel with quiet than a house full of feasting with strife.

10-15 Burpees

It is better to live in a desert land than with a quarrelsome and fretful woman.

5-10 Nipple Scrapers

Do not put yourself forward in the king’s presence or stand in the place of the great, for it is better to be told (“Come up here,”

than to be put lower in the presence of a noble.)

Climb Hoffa hill

Better is open rebuke than (hidden love.) 30 -60 Crunches

F3 Exicon


Mike Tyson	Place your feet against a curb or wall while in a plank position. Contract the legs for a horizontal squat. (1) Extend legs (2) Perform a Merkin (3) Return to starting position (4) or one rep. 10 reps is a nice starter. Also good with 7’s or 11’s on a narrow street. Mike Tyson’s in combination with Bear Crawl’s is a killer.	10	Mike Tyson	15
Morning Wood	This is a Turkish Get-up without the Kettlebell. Laying flat on back with one arm raised sit up and then come up into a standing position. Added degree of difficulty = don’t use other hand to push yourself up! (A Turkish Get-up without a Kettlebell is aka A Turkish Get-up.)	10	Morning Wood	15
Moroccan Nightclub	Double Box jumps on picnic tables (or stairs)… Jump to seat, jump to tabletop, stand up, walk down.	25	Moroccan Nightclub	50
Mountain Goats	Like Mountain Climbers but with an added goat kick (where both legs leave the ground simultaneously) – exercise is done on a four count … three mountain climbers (1 – 2 – 3) and the 4 is the goat kick. Get those legs up high to 45 degrees! Repeato until you’ve had enough.		Mountain Goats
Never Cross Dolly	Ab excersise , On your 6 just like your going to do Dolly’s but your upper body is in the iron cross position the whole time doing Dolly’s. Only your 6 is touching the ground.	20	Never Cross Dolly	40
Newton’s Cradle	Just like your boss’s favorite desk decoration and extend your left arm perpendicular to your body until it is parallel to the ground. Return and repeat with the right arm to complete the four count cadence.	20	Newton’s Cradle	40
Ninnie Knockers	Sitting on picnic table, leaning back on elbows, toes pointed to the floor so that entire body is a straight line. The “1” count is bring knees as close to your chest as you can, “2” is to extend with your toes pointing straight to the floor, “3 and 4” is repeat. In 4-count cadence.	20	Ninnie Knockers	40
Noodling for Catfish	Start in a plank position on an incline (bench, table, steps) do a merkin but when in down position, hold with one arm while other reaches down under bench, table, steps etc like your feeling for something for 3 seconds and then hand back to bench and finish the merkin.	10	Noodling for Catfish	20

1.16.2021 – Catch One, Catch All (C.O.C.A)

January 20, 2021 by backblasts, posted in Uncategorized

Welcome to F3

Our 3 Fs are: Fitness, Fellowship & Faith

5 Core Principles:

Free of Charge
Open to all men
Held outdoor, rain or shine, heat or cold
Led by men in a rotating fashion
End with a Circle of Trust

I am not a professional. I have no knowledge of any injuries. You are here at your own risk. Know your body, know your limits. Be safe and modify as needed.

On this beautiful Saturday morning. I decided to have 15 PAX relive their childhood by focusing on a game that most are familiar with, Catch One, Catch All. I couldn’t just have PAX running around the entire hour so I made sure that PAX got in plenty of Burpees.

WoR: Good mornings IC x25, Center/Right/Left stretch x 25 count, SSH x8

Thang 1: C.O.C.A.

My version of a Baton March. The PAX in front of the line sets steady pace. The PAX at the end of the line drops off and performs Burpees x10. That PAX then moseys back to catch up to the last PAX in line. Both PAX then drop off and perform burpees x10 IC. Rinse and repeat until PAX in front of line is caught. PAX that was last to get caught then drops to back of the line to begin again with Burpees. Rinse and repeat.

PAX completed 2 Rounds around AO Mastodon and surrounding neighborhood since I forgot to set some parameters. Even a seasoned Q has a brain fart. @Archive made sure to run with all this freedom!

Thang 2: Burpees and Sprints

PAX lined up one opposite ends at the bottom of Hoffa. PAX to sprint/mosey to opposite end and perform Burpees x10. AMRAP for time.

MoM: Plank for time. @Archive, @Captain Crunch and @Wet Burrito were the three to survive until time was called. LBCs x25 IC, Alternating Cockroaches x25 – Dying cockroach position, knees slightly tucked inward, arms in front of chest. IC count, one arm reach back towards head, back to start position, alternate to opposite arm.

NoR: @Hotbox, @Sparrow, @Captain Crunch, @K-pop, @Crash, @Crack, @Archive, @Jazz Hands, @Cookies, @Wet Burrito, @SAGA, @TBTF, @Big Mac, @Bloomer, @Noodles

CoT: Thanking good for a beautiful day. Thanking good for the regions starting to reopen during COVID. Health and recovery for Wet Burrito’s shoulder so that he may be back with group.

1.20.21 — The Slippery Slope of the TAR PIT

January 20, 2021 by f3captcrunch, posted in Uncategorized

A light dusting of overnight snow added a little sparkle to an already snowy Gloom. As the snow plows worked the parking lot, six hearty PAX (Shiplap, Banks, Cookies, Noodles, Tortuga, Captain Crunch(QIC)) (Flag count: 2; Tar Pit and Mastodon) found a spot to warm up before venturing to the location of their mystery beatdown.

SLIPPERY SLOPE Q

Motivators IC x 7
Mountain Man Poopers IC x 15
Goofballs IC x 25
Jog to the slope on the peninsula (East end of the AO)
Dan Taylors down (up to 8+32)

Who lives here? Looks a lot like Dan Taylor’s house

A Bicycle Built for Three?

Arriving at the slope, the PAX found a pre-staged sled, dropped off at Crunch’s house in July by an anonymous PAX (thanks Gummi Bear!). The PAX added Banks’ sandbag to the current load of Bertha plus two rucks (pushing somewhere around 200 lbs). The TAR PIT flag stood about half-way down the peninsula, beckoning.

The groups divided up in teams of three, (Banks, Tortuga, Cookies) (Shiplap, Noodles, Crunch). Shiplap’s team took the first leg, and were “timed” by the number of reps the other team could complete before they returned. Lowest score wins that heat. The AMRAP team did Overhead Claps, Merkins, and Star Jumps.

Round 1: Sled Team with sand-bag, go down the hill around the flag and back up the hill.

Round 2: One PAX rides the sled until the final return slope.

Round 3: Stop the sled at the base of the hill, run the sandbags and rucks out around the flag and back, then re-load the sled and get up the hill.

Banks’ team was decidedly victorious on each round, but graciously suggested that they owed it to some cleverness on their part in getting to rest before doing their reps and not letting us have the same break. YHC noted that they had two PAX with Yaktrax™ while we only had one, but couldn’t fault anyone but himself for being under-prepared for his own Q.

With time once again being the friend of the PAX, we called it and avoided a Tar Pit ABPOCALYPSE for the second time. Flags were collected and the gear sled dragged back to the parking lot.

COR/NOR/COT: Prayers for the good conclusion of Noodles’ internship — For Tortuga’s family travelling for the next month away from home and his responsiblity and virtue on the home front — for our country to be peaceful and responsible on this day as we inaugurate a new president and for our mutual respect and good will to grow from this low place — for the brothers across the nation to lead and serve well.

Greta + 50: 7/11/20

January 19, 2021 by Shiplap, posted in Uncategorized

It was a beautiful morning at the AO. A little less humid than the rest of the week, but a great temperature to get a proper lather and beatdown. We were all wishing we had @Hotbox ice water bucket about halfway through.

WOR – Motivator x 7, Merkins x -10 in cadence, Big arm circles in cadence forward and backward x 10.

Thang – Greta 1, 2, 3 plus 50. We preformed one of the QIC’s favorite routines but added 50 reps to each exercise to challenge every PAX. Exercise 1 – 150 Block Burpees

Exercise 2 – 250 Squat to press

Exercise 3 – 350 Coupon swings

Partner routine – while one partner preformed an exercise, partner 2 ran the Hill. Once a hill run was completed the switched. Rinse and repeat until al reps are met

NOR – @Archive @Captain Crunch (AJ)@Noodles @Jäzz Händz @TBTF @Katniss @Sparrow @Da Vinci @ShiplapCOT – incredibility thankful for the group of guys and the opportunity to workout. Praise that AJ stayed at camp and has agreed to push through. Prayers that @Archive M starts to feel better from the pregnancy, and praying for @Jäzz Händz as he battles through anxiety and continues getting the help he needs.

Moleskin – Incredible Job by each and every HIM. This workout reminded me of the saying from “300” “we will put their name to the test”. This workout was meant to push everyone of us to the next level and put our group to the test. I loved the positivity and the words of encouragement throughout the workout. The desire to carry each other is the true power of the group! Great job fellas

Burpees of Misfortune

January 19, 2021 by Shiplap, posted in Uncategorized

It was a brisk morning as your QIC showed up to the AO promptly at 5:00AM to prep for the 5:30 beatdown. I was able to find some dry side walk to write the beatdown on and scope out the AO to make sure we had ample amount of footing for today’s Thang. I felt extra motivated and wanted to make sure the PAX completed plenty of burpees to make sure we didn’t fall behind in the MABA challenge.

WOR: 10 Burpees, motivators x 7, 10 Burpees, picking daises, quad stretch, 10 burpees, arm circles, 10 more burpees – grab our coupons and head to the COOTIES.

The Thang: Start every round by a jog to the pool house parking lot and back – complete 10 burpees then progress through the 9 exercises completing 10 burpees at the burpee station after each exercise.

Exercises: 20 reps of each followed by 10 Burpees at the burpee station = 100 Burpees for 1 round
Pull Up
One arm Rows
High Pulls
Inverted Rows
BBSU
Merkins
Dips
Skull Crushers
American Hammers

NOR: Cookies, Banks, Crack, Jolly, Sparrow, DBC, Whittler, Da Vinci, Beaker, Tortuga, Panhandle, T-Bone, Hotbox, Bloomer, Noodles, Captain Crunch, BigMac

QIC: Shiplap

COT: Praise the Lord for mental toughness and the ability to get together. We prayed for Bloomer, his 2.0, and entire family as they go through a week of tests. We pray that the Lord gives them strength and leads them down the right path. we pray for the health of the PAX, their families and all of mankind.

Moleskin: Here is one undeniable truth that I know about each of us, we need authentic relationships with other men who are working to be strong fathers, husbands and leaders. Isolation will destroy a man! We have the opportunity to change our community and the trajectory of our families. Getting in the best shape of your life is just a by product. The work out is the magnet, the relationships and community with other men will keep bringing you back. Lock shields with us and help us accomplish F3’s mission to invigorate male leadership in our community.

Leave no man behind, but leave no man where you find him.

1/16/21 – F3 Waterfall at AO Tarpit

January 18, 2021January 18, 2021 by barrett42013, posted in Uncategorized

Per the Pre-blast, a forecast promising snow did not disappoint! A Q promising 100 burpees came through with 115 instead! And all PAX were sufficiently beat down after an hour of snowy F3 Waterfall!

Eight brave PAX showed up at gloomy AO Tarpit before dawn as a fresh inch of snow continued to blanket our AO. In attendance: Shiplap, Banks, Beaker, Jolly, Gummi Bear, Tortuga (respect), Da Vinci and Katniss (Q).

YHC wanted to incorporate some new exercises into the WARM-O-RAMA so we did…

15 burpees OYO
Quad stretches
Blarts (Al gore and rock left, forward, right and back = 1 rep) x 12
Air Squared (Al gore and overhead clap) x 25
ABCs (while on your six, write the alphabet with your legs up at ~20 degrees)

Thang 1:
We did 50 burpees for time to get warm and tired. Then the real fun began.

Thang 2:
F3 Waterfall! A variation of the popular drinking game.

All PAX moseyed behind Q at his pace, wherever Q leads them
Whenever Q decides he stops the PAX and yells “CARD!”
One brave PAX steps forward and pulls a card from a standard deck of cards
Each card in the deck corresponds to an exercise
All the royals (J, Q, K, A) require coupons – which means you must fast mosey back to starting point (where coupons stayed) and perform those exercises
If any PAX pulls a Joker (of which there are 2) – it’s penalty of 25 blockbees

Card values were:
2 – BBCs (20)
3 – Merkins (20)
4 – Lunges (20) – each leg counts
5 – LBCs (20)
6 – “On your six (aka jollies)” (20 seconds)
7 – Squats (20)
8 – Bonnie Blairs (20)
9 – Nipple Scrapers (20)
10 – Peter Parker Merkins (20)
J – Overhead press (30) — requires sprinting back to start
Q – Coupon Squats (30) — requires sprinting back to start
K – Thrusters w/ coupon (20) — requires sprinting back to start
A – Waterfall (run back to start and perform 10 reps of ALL exercises in list)
Joker – Makes burpees at the end of the beatdown split 25 blockbees, 25 burpees

Together we got through around 20 cards, including only one rest (card #6) and at least one waterfall (an Ace). A good mixture that left out only a few of the exercises! No Jokers were pulled (thank the Lord).

Thang 3:
We did 50 more burpees. Safe to say no one beat their original time.

COT/Moleskin: YHC told a story about his M, overwhelmed with 4 kids and feeling like she wasn’t able to keep up / feeling like a bad Mom. A few days later our 2.0’s teacher wrote my M a quick email saying “Thank you for your son, he makes our classroom a brighter place. You must be such a wonderful mother.” — Takeaways: The Lord works in powerful, mysterious ways through each one of us to collectively keep us going. If you do your best, others, and the almighty, take notice. Your best is all he asks.

Prayers for bodies that work, motivation to keep going when times are tough, and the miracles the Lord works through each and every one of us on the daily.

1/14/21 – Burpees? – AO Mastodon

January 15, 2021 by F3 Crack, posted in Uncategorized

16 PAX braved the ice this morning for a fun workout. Many of us took advantage of the burpee count in today’s beatdown to catch up or get ahead in our MABA challenge CSAUP.

Warm-O-Rama
Goofballs – IC 20
Don Quixotes – IC 20
Arm Circles – OYO
Michael Phelps – OYO
Burpees – OYO 10

Thang 1:
Elevens: Start at first lightpole – 10 merkins, 1 burpee; each lightpole decrease merkins and increase burpees. Total count: 55 merkins, 55 burpees

Mosey to Dan Taylor Alley

Thang 2:
Burpee Dans: 1 burpee, 4 lunges (each leg counts as 1 rep); 2 burpees, 8 lunges; repeat increasing reps (1 burpee, 4 lunges each time). Total count: 28 burpees, 112 lunges

Mosey to Hoffa, stopping part way for 10 more burpees

Thang 3:
Half-Heartbreak 1,2,3: PAX partnered up. One teammate sprinted up Hoffa while the other worked to complete the reps. When first teammate returned, second ran up Hoffa. Repeated until all reps were complete. Due to time, the reps were reduced to 50 merkins, 100 big boi situps, 150 squats.

Name-O-Rama: Beaker, Banks, T-Bone, Archive, Cookies, Hot Box, SAGA, Shiplap, Tortuga, Sparrow, DaVinci, Jolly, Bloomer, Katniss, Crack (Q)

CoT: Prayers for Crack’s brother-in-law, for Big Mac and family, for Banks’ work situation, and for strength and peace in this time.

Backblast: Wednesday 01.13.21 T-bone’s Musical Revue @AO Tarpit

January 13, 2021 by backblasts, posted in Uncategorized

11 Pax showed up despite a call for burpees and running – to the music that has flavored T-bone’s (nearly) 5 decades on earth.

WOR (Rhinestone Cowboy – Glen Campbell – 1975)

Goofballs

Tappy taps

OYO hamstring stretch

Seal Claps (visualization of how fast we can lose our integrity)

10 burpees

The Thang: (about 40 minutes)

Run 1: (Freebird – Lynyrd Skynard – 1973)

Burpees: partners in sync (I Was Made for Loving You – KISS – 1979)

Run 2: (Bohemian Rhapsody – Queen – 1979)

Burpees: partners alternating Leonidas burpees (9 to 5 – Dolly Parton – 1980)

Run 3: (God Gave Rock and Roll to You – Petra – 1977)

Burpees: partners alternating (I’m Still Standing – Elton John – 1983)

Run 4: (Born to Run – Bruce Springsteen – 1975)

Burpees: OYO regular (Carry on Wayward Son – Kansas – 1976)

Run 5: (Something About You – Level 42 – 1985)

Burpees: 11 to finish – celebrating the 11 days before T-bones 50th (We are the Champions – Queen – 1977)

NOR: Whittler, Banks, Shiplap, Gummi Bear, DaVinci, Tortuga, Big Mac, TBTF, Noodles, Katniss and T-bone (Q)

COT: Phil 4:8 – Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.

– Talk of integrity – how it takes a long time to build it and a moment to lose it – I want to encourage all HIM’s to be accountable to someone on a deep level – to avoid getting to a place where that “moment” is possible.

– Prayers for Banks workplace after a big RIF this week and for the families of those now looking for work, Crack’s Bro-in-law – for protection, safety and bringing someone alongside him in a time of distress, Bloomer’s son and his upcoming procedure, Our nation for healing and civility – especially amongst believers so we may be a light to those around us.