Murder Blockees

AO: The Colosseum

When: 05/04/2021


Number of Pax: 18

Pax Names: Bedpan, Bob Villa, Bone Spur, Boston Butt, Cyclone, Den Mother, Fargo, Fish Sticks, Foundation, Gopher, Happy Camper, Pi 3.14, Short Sale, Skinner, Sparkler, Trickle, Vern,

Number of FNGS: 0

FNG Names:

QIC: Gopher

The BackBlast:


Mosey – high knees, butt kicks, shuffle, switch shuffle, karaoke, switch karaoke

Tappy taps – IC 10

Imperial walkers – IC 12

Arm circles IC 12 forward and back


Divided up into 3 groups of 6 and fast Indian run to Plainfield Central parking lot

Thang 1 – Dora – Burpees and Big Boys

Divide up into pairs.  1st partner run to next entrance of the parking lot (2/3 of total length) while other partner does exercises

Switch off between 50 burpees, 100 big boys, 50 burpees, …..

Most got through second set of burpees and into second set of big boys.  Took off around 5:22 AM

Fast Indian run back to the soccer field on the south east side of the park.

Thang 2 – Killer Bees – Took about 15 min for everyone to complete.

Line up east/west on the north side of the soccer field and move south.

5 bear crawl steps (1 each leg) 5 burpees, 5 broad jumps, 5 big boys.  Go down to cone on south end and back.  Pick up 6 when done.


Thang 3 – Murder Blockees

Line up east/west on the north side of the soccer field and move south.

Murder bunny to midfield cone, 10 blockees, run to start and then back to block.  Murder bunny to far cone, 9 blockees, run to start and then back to block.  Rinse and repeat always running back to the direction you started and continuing the decline of blockees at each station.  Got down to 5-7 blockees before calling time at 5:55 AM


Plank up downs to ACDC Thunder


The definition of self-awareness is the conscious knowledge of one’s own character, feelings, motives, and desires.  Having self-awareness means that you have a clear understanding of your personality, including your strengths and weaknesses, your thoughts and beliefs, your emotions, and your motivations.  Self-awareness is the first step in creating what you want and mastering your life. It allows you to see where your thoughts and emotions are taking you. It also allows you to take control of your emotions, behavior, and personality so you can make the changes you want.

The more self-aware we are, the more likely we are to achieve our goals both at work and in life general. We are also more likely to engage in self-care behaviors in order to develop, protect, maintain and improve our health, wellbeing or wellness.

4 steps for building self-awareness:

  1. Know what it feels like for you to be at your best. Ask yourself “how do you feel?”, “how do you behave in the workplace and at home?”, and “how do others view you?”
  2. Conversely, understand what it feels like physically, emotionally and cognitively when you are stressed or apathetic.
  3. Based on experience and exploration build a toolkit of resources which you can draw upon when you see these stress or apathetic warning signs emerging.  This could include physical activity, leaning on a dedicated support network, mindfulness, or reflection.
  4. Remember to regularly use the toolkit to maintain positive wellbeing – and be mindful of the barriers that prevent you from doing so.

If you think about it, F3 provides the full gambit of the toolbox described above for us to “Get Right” if we have the right level of self-awareness.  We accomplish our physical activity needs each morning by taking the daily red pill. From the relationships we build during the workouts, coffeeteria, 2nd and 3rd F events, ect. we are able to establish a dedicated support network.  Through COTs, prayers, Q Source and Bible study we are given the gift of reflection.

For me personally, I can tell you that Q Source has been very powerful in my journey over the last 4-5 months.  I really enjoy the reflection on how I can improve my preparedness and the perspective of the other men in the group.  I would encourage everyone to reflect on your self-awareness and be intentional about how F3 can provide you with some new tools to put in your toolbox.