AO: The Wood

When: 02/10/2021


Number of Pax: 13

Pax Names: 1040EZ, 5-Putt, Binford, Bunny Hill, Cyclone, Fish Sticks, Happy Camper, Heifer, Morticia, Pi 3.14, SoccerMom,

Number of FNGS: 0

FNG Names:

QIC: Nickelback

The BackBlast:

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