06/16/2021 – The Wood – Wednesday – Bootcamp

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I arrived onsite at 4:40 and did 1.5 mil slow warmup run.  I was excited for my 20th Q and decided to finally not read what I was going to say except for my COT.

Thanks to Bunny Hill for filling in as Site Q and for the great group of guys that we have down here at the Wood who came out to support me at my Q.


Started with the standard speech.  It’s 5:15 so let’s get started.   This is a free, volunteer, peer-led workout.  I am definitely not a professional.  I have no knowledge of any injuries or fitness considerations that you might have.  It is each person’s responsibility to be safe and modify exercises if you need to.  We all do it, most important thing is that you don’t get hurt.  No FNGs.  F3 has 5 principles to make sure that it is an F3 workout:

  1. Be free of charge
  2. Be open to all men
  3. Be held outdoors, rain or shine, heat or cold
  4. Be led by men who participate in the workout in a rotating fashion with no training necessary
  5. End with a circle of trust



Warm-o-Rama First exercise – Side Strattle Hops (25) Second exercise – abe vigodas (10) Third Exercise – Good Mornings (10) last exercise – Shoulder Circles (10)    

The Thangs

Thang 1:The first thang will be Pearls on a String where we will do a slow mosey staying in line behind me and when I stop we will do 15 merkins.   I mixed in a stop at the pull up bar station on the path for a set of pull upsand air squats while you were waiting to do pull ups.  
Thang 2:For thang 2, we will go over to the pavilion for tabata  – 45 seconds of exercise, 15 seconds of rest, 5 seconds of buffer before the next exercise begins. Curls Dips Shoulder Presses Bent over Rows Gobblet Squats We did three rounds We did about 5 more minutes of pearls on a string around the parking lot until mary with 15 LBCs at each stop this time.          


Mary Big Boys – (25) Pickle Pushers – (20) Scissor Kicks (15) Hold Plank until 6    

Circle of Trust (CoT)

For the COT today, I shared a short story.  It helped put things in perspective for me.  I have been struggling focusing on what I don’t have or what didn’t happen instead of appreciating the wonderful gifts that I do have. A blind boy sat on the steps of a building with a hat by his feet. He held up a sign which read, “I am blind, please help.” There were only a few coins in the hat – spare change from folks as they hurried past. A man was walking by. He took a few coins from his pocket and dropped them into the hat. He then took the sign, turned it around, and wrote some words. Then he put the sign back in the boy’s hand so that everyone who walked by would see the new words. Soon the hat began to fill up. A lot more people were giving money to the blind boy. That afternoon, the man who had changed the sign returned to see how things were. The boy recognized his footsteps and asked, “Were you the one who changed my sign this morning? What did you write?” The man said, “I only wrote the truth. I said what you said but in a different way.” I wrote, “Today is a beautiful day, but I cannot see it.” Both signs spoke the truth. But the first sign simply said the boy was blind, while the second sign conveyed to everyone walking by how grateful they should be to see… When your life seems full of troubles, it seems difficult to maintain an attitude of gratitude, doesn’t it? All we see are our problems, like a blackened storm cloud casting a dark shadow over our lives. And the times when everything just seems to be going smoothly? We often take these precious moments for granted too, don’t we? Caught up in the comfort and familiarity of it all, we can simply forget to be thankful. So what, then, is gratitude? Simply put, gratitude is a habit. It’s a way of looking at the world and all the good things in it with a feeling of appreciation, regardless of whether or not your current situation is to your liking. Gratitude is a heart-centered approach to being at peace with yourself and with all you have. When you practice this feeling of gratitude, it attracts even MORE things into your life for which to be grateful. Go ahead, try it out right now. What or who do you have in your life to be thankful for? I am thankful for my family, my wife, children and stepchildren.  I am thankful for having a house to live in.  I am thankful for my job.  I am thankful for my health.   I have suffered in areas in the past and am thankful for my current situation. I challenge you to reflect on this question while you are in the shower this morning getting ready for the day.  What are you thankful for?  Aye? Ended with prayer.  

Naked Man Moleskine

I would have done thang 1 for a few minutes more next time
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June 16, 2021

The Wood

Who was there?

Total PAX: 9

PAX that HC’d:1040EZ, Binford, Bunny Hill, Foundation, Hanger, Peek-a-Boo, Storm Chaser, Teeball
Stowaways:Blinker Fluid

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