INTRO: Arrived at 4:35 to 3 degrees and very light wind. Lot was a sheet of ice, so I went on a search for clear pavement. I found 3 areas of clear pavement throughout the AO and dropped cones at 3 different stations. 5-putt and Soccermom then arrived to help me assess the situation. I continued to prepare as PAX arrived. The goal today was to insure everyone’s safety. MISSION ACCOMPLISHED!!!!
Warm O Rama: Imperial Walkers (20), Tappy Taps (15) Mosey to other lot mixing in high knees, Butt Kickers and Cariocas. Once we made it to the other lot we did Motivators from 5 and a quick Mosey back to the other lot for Abe Vagodas (12)
Thang 1: 3 Station burner with 1/4 mile run in between
Station 1 : Upper body Coupon reps
Cycle 1 — 12 Thrusters, 24 Curls, 36 Bentover Rows Cycle 2 — 12 Blockees, 24 Overhead Presses, 36 Skull Crushers Cycle 3 — 12 Burpees, 24 Lawn Mowers, 36 Chest presses Cycle 4 — 12 Hand Release Merkins, 24 Plank Jacks, 36 Mt. Climbers
Station 2: Lower Body
Cycles 1,2,3 and 4 — 10 Monkey Humpers, 15 Air Squats, 20 Smurf Jacks
Station 3: Core
Cycles 1,2,3 and 4 — 15 LBC’s, 15 Leg lifts, 15 Plank Shoulder Taps
Mary: Ring of Fire with 5 Merkins, LBC’s (30), Superman (22)
CoT: I have been involved with F3 Crossroads for just over 4 months and I have taken some time to reflect on my experience. So I asked myself one important question. Have I gotten better? My answer was hell yes I have gotten better. I don’t just mean from a physical standpoint either. I feel I have gotten better physically but mentally and emotionally as well. I took the time today to reads some quotes and interpret them as they relate to us HIMS in the F3 brotherhood.
Being a good man is not an exam or qualification, It constantly changes. It incorporates being a good husband, father, friend, employee, boss, neighbor and overall good citizen. We must recognize the good in all facets of our lives
Being a good man is the man who no matter how morally unworthy he has been, continues moving to become better. We must always work to become better
The true measure of being a good man is how he treats someone who can do him absolutely no good. We must treat everyone with the same amount of respect. There is no such thing as “little people”
Being a good man is something you do, not something you are. We all have the ability to be good men
There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self. WE must stay focused and dedicated to being a better version of ourselves
It is our nature, not our standing that make us good men. We must identify as a good men, not by who we are but by what we do
In the face of inhumanity, a good man reacts but a great man acts. We cannot be afraid of taking charge and being a leader GET ON THE Q SHEET
Men, I come out ITG 4 to 6 days a week and I am surrounded by good men. I am a better man because of all of you and we are better men because of each other. STAY VICTORIOUS!!!!
Naked Man Moleskin: Today was my first Q at “The Wood” It always amazes me the effort that is given by the RESPECT guys as well as all the other PAX. Shout out to Morticia and Happy Camper for leading from the front and Soccermom for having my 6