Active Recovery – 100th Post

AO: The Colosseum

When: 02/25/2021


Number of Pax: 12

Pax Names: Bob Villa, Bone Spur, Dilly Dilly, Disco Ball, Happy Camper, Heifer, John Denver, Ozark, Skinner, Tourniquet, Trojan,

Number of FNGS: 0

FNG Names:

QIC: Pawn Star

The BackBlast:


I am not an expert
I am not aware of any injuries you have or will get so modify as needed/when needed

Any FNG’s?

Welcome! Here we leave no man left behind and just as important, we leave no man where we found them

5 Principles – Let’s hear them

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

Does EVERYONE know why we are here?

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Warm a Rama 5:15 AM -5:24 AM

  1. 30 x SSH
  2. 10 x Arm Circles (Front and Back)
  3. 10 x Abe Vigoda
  4. 10 x Imperial Walkers
  5. 10 x Tappy Taps
  6. Mosey inner lot

Thang 1: Tabata w/ Active Recovery

1 min active movement #1
Mosey to other side of lot – Active Recovery
Repeat active movement #1
Mosey back to other side of lot – Active Recovery
1 minute active movement #2 – Rinse/repeat above

Active Movements

  1. Upper Body – Grady Corns 
  2. Cardio – Apolo Ohno 
  3. Lower Body – Bobby Hurleys 
  4. Upper Body – Alternating Shoulder Taps 
  5. Cardio – SSH 
  6. Lower Body – Hip Raises 
  7. Upper Body – Carolina Dry Docks 
  8. Cardio – High Knee 
  9. Lower Body – Hold Squat 
  10. Upper Body – Hold Plank 

Mary 5:54 am

1 minute LBC
1 minute Swimmers
1 minute Big Boys
1 minute Freddie Mercurys
30 seconds American Hammers
Hold Legs 6 Inches off the ground until 6

Count A Rama
FNG Naming
Name a Rama



Today is apparently my 100th post since the formation of Crossroads.  I honestly have not been keeping track so I appreciate Dilly pointing it out.  The January 16th convergence was an eye opener to me and ironically it was also Dilly that day that indirectly pointed out to me that I wasn’t on pace to hit 200 posts in the Crossroads calendar year. 

I had been coming out to F3 for 9 months at that point, 6 months with Crossroads.  I was invited to be a part of the leadership team to form a new region.  I was posting a few times each week.  Attending beer rucks and thought I was “Getting Right”  But…in those first 6 months of Crossroads I managed to only post 53 times.  I Q’d only a handful of times and realized I wasn’t really improving.  While there were some injuries and some work situations that prevented me at the time from coming out, those were excuses at the end of the day.  I admitted a very tough idea to myself after that convergence.  I was afraid.  I was afraid not to be the fat kid because what if I tried and couldn’t be the sub 5 minute miler I used to be.  What if I had been fat for so long that my skin was stretched and I would look weird.  What if, What if, What if….  I said in my CoT Monday at the Ridge “Don’t Fear Failure, Fear being in the exact same place next year as you are today.  I was living that fear.  In my Q here Tuesday I said don’t let the fear of what could happen make nothing happen.  The, What if, used to rule my life.  Today, I am going to say Thinking will not overcome fear but action will.  I was caught in thought not Action.

But, in the 40 days since the convergence, I have managed to get the 47 posts needed to hit 100, lost over 30 pounds and shaved almost 3 minutes off my mile time.

I committed to myself that all 3  Fs of F3 are going to be a part of my everyday life because truly living those principles is not just about coming here and working out.  It is about taking the F3 life home and sharing it with family, friends, coworkers, strangers and even those that may be considered enemies.  It is about growing, planting and invigorating those around you to be their best selves and to push and challenge you to be your best self.  It is stepping up and taking action.

I still have a long way to go but I know with men like each of you around me, my thoughts will be actions and my fears will be my greatest achievements and my 200th post is less than 90 days away.  I, from the bottom of my heart, thank each of you and hope I can return the favor someday.