Coming off IR

AO: The Colosseum

When: 04/27/2021


Number of Pax: 22

Pax Names: Binford, Bob Villa, Corningstone, Cyclone, Double Doink, Foundation, Gopher, Hanger, Happy Camper, Hot Boxx, Jellystone, Joe Dirt, Johnny 5, Morticia, Second Best, Shooter Mcgavin, SkidMark, Trojan, Wannstedt, Woody,

Number of FNGS: 1

FNG Names: Jiggly Puff

QIC: Bunker

The BackBlast:

Arrived at 4:45 to begin setting up the cardio distances. It was a gorgeous morning in the mid 60s. After setting up the cones and the sheets tested out the speaker and of course technology failed me. Had a back up but not sure if it was charged. Gopher offered up his massive boombox but again technology failed us as my phone would not connect to his boombox. Back up option I had ended up working just fine.


WoR- Thanks to Jellystone for taking the Pax through this while I worked on the technology issue.

Motivators from 8

Abe Vigodas


Arm Circles

Mosey around the lot

OYO Stetching


The Thang- While the PAX were stretching I explained the Thang. It would be 90 seconds of AMRAP of an exercise followed by a cardio movement for 60 seconds. We would work straight through until 6am.


1.Overhead Press

2.Shuttle Run

3.Coupon Curls

4.Shuttle Run

5.Bent Over Rows

6.Shuttle Run

7.Chest Press

8.Shuttle Run


10.Shuttle Run

20 Count Rest

11.Coupon Squats

12.Bear Crawl

13.Bonnie Blairs

14.Lunge Walk

15.Bobby Hurley’s

16.Bear Crawl

17.Coupon C.Raises 

18.Lunge Walk

19.Monkey Humpers

20.Bear Crawl

20 Count Rest


22.Frog Jump


24.Shuttle Run


26.Frog Jump

27.Leg Lifts


CoT- I always write much more here then I say as I always have so much to say!

Thank you to everyone for coming out to celebrate my 6th month anniversary Q. About two weeks ago when I was just starting to come back out again I thought about giving up this spot on the Q sheet. However, after talking to a few fellow PAX I knew what I had to do which was step up and lead. Today felt like a VQ all over again. I did not sleep much the night before in anticipation of todays Q. I started by sharing my story with F3 which many of you know. I started just before Reindeer games, accelerated through the games and was kicking ass into 2021. I was about to lose my 6 pax streak over new years when Jellystone pushed me to find a way to keep it going. I reached out to Dilly Dilly who hooked me up with F3 Kalamazoo and I was able to keep my streak alive. Never would I have thought about finding a place or a group to workout with while on vacation before joining F3. Then came the patriot games and again I was all in. A competition to push myself to continue to accelerate. I became an EC runner as I foolishly agreed to it one night with Sparkler and next thing I know I was running 3-4 times a week before a workout. I was part of a group that was pushing me to improve my cardio before our beatdowns and I felt the best I had in years. Next came the F3 soccer team. Sweet! A sport I have played my whole life and a sport I coach at the high school level for the last 15 years. So I signed up and again was all in. Then Thursday February 19th arrived and I just completed my 97 post and was off to our first open gym. 20 minutes in an injury that would not happen 99 times out of 100 happened and I shattered my tibia and fibula. I was in shock and legit shock as I could not feel a thing as I hit the ground. Instantly both the Crossroads men and F3 Naperville men came to my aid and got me through until the paramedics arrived. Two days later I had surgery and a metal rod was inserted into my leg to hold the two bones together. Now what the hell am I going to do I thought? Something that had become such a huge part of my life was gone. The doctors told me I would be out 3-6 months but initially the break so bad they said to think about 6 months. I was defeated. I did not know what I was going to and to be honest before F3 I would have just tossed in the towel and said the hell with it and felt sorry for myself. Instead everyone of you reached out to me in one way or another. From a text, a message on slack, coming to coffee at my house, contributing to the gifts, dropping off beer and doughnuts at my house each and everyone of you picked me up when I was at the lowest point I have been in a while. I started reading Can’t Hurt Me and one morning struggling to get myself showered and dressed I took a long look in the mirror and said to myself stop feeling sorry for yourself, shit happened now what are you going to do, you can do hard shit, you have done hard shit, now get your ass moving , LFG. That morning at PT I was pushing myself the same that I would at a work out. Each exercise was done with minimal rest and my therapist asked if I had any pain. No sir, what is next I said. The weeks have gone by and each week I have gotten stronger and stronger. I am 69 days from the night I shattered both bones in my leg and here I stand before you leading a Q. Never did I think when this happened that I would be strong enough to walk, let alone bear crawl across a parking lot as I did this morning. This is more than a workout group as we have said many times before. I am glad to be a part of Crossroads and I am glad for everything it has given me in my life. From newly found friendships, a mindset like I have never had before, and the opportunity to find out what I am truly made of this group has been a lifesaver over the last 6 months. Many of you probably saw me get choked up this morning while giving this CoT. It was a wave of emotions at the end of the workout and into the CoT that hit me all at once. I was back, not only as one of the PAX at a post but I was back with the men who I used to start my day with each and every day. The same men who push me to become a better person each day. I am truly a better man now 6 months later than I was when I walked into my first post at the Ridge and for that I say thank you.


Naked Moleskin

Yes I did do an AAR on my own Q. Should have gone north and south in the parking lot instead of east and west with our numbers.

Thanks to Jellystone for having my 6

Den Mother on the Fartsack

It was weird being out with so much daylight that at the beginning of the workout I did not recognize Binford and introduced myself to him.