F3 New Orleans

Tag: Rev Sox

  • Leadership Exemplified – from Hawgcycle

    Conditions: 72 degrees, 98% Humidity, Wind 2 mph from the SSE.

    Many times the Disclaimer is mumbled at the start of the workout, something like “I’m not a professional trainer, push yourself don’t hurt yourself, follow me.” But what makes for a good disclaimer? It’s really the Q’s first act of leadership in the workout. So it’s worth giving some thought to it and using it to set the tone. The bare minimum that you want to accomplish with the disclaimer is to attempt and disavow yourself from any liability if things go terribly wrong in the workout. Now, I am not a lawyer, and I am fairly certain that a no-good, unscrupulous, slick, Yankee lawyer like Kuch could easily side step our good intentions and find a way to use the law to his advantage, but at least you will have tried. So the basic starting point of the Disclaimer is to inform the Pax that:

    • You are not a professional trainer
    • They are all present on their own accord
    • They are responsible for their own well being
    • That the workout may involve times where caution must be exercised (strenuous physical activity, running in the dark, uneven ground, lifting heavy objects, etc.)
    • That they should modify the exercises at any point if they believe their safety is in Jeopardy and that they can seek your advice for such modifications if needed (all the while remembering that you are not a professional trainer and that it was your original direction that lead them to this place of peril in the first place).

    That’s the bare minimum, but a good Q will use the Disclaimer for much more. Our number one goal as Q is to make sure everyone makes it through the workout safely. In addition to the minimum disclaimer, give any specific safety advice needed at this point. For example, if it is a running workout, talk about busy intersections, making sure you are running against traffic, and not leaving anyone to run alone. Make sure someone in the group has a phone. Assign someone to watch out for the six if needed.

    If you want to go above and beyond, this is a good time to reinforce the mission and core principles of F3, especially if new guys are present. If you have planned an interactive workout, you can also take this time to forewarn the pax of questions you may ask during the workout, e.g., what is the mission of F3, what are the five core principles, why did you post this morning, etc…

    Not all disclaimers will be the same, but you know when you hear a good one. When they are really good, they become a topic of conversation. After I gave the disclaimer this morning, we ran to the rock pile. I could hear Rev Sox and Boo Boo discussing the merits of the disclaimer I had just given. They wondered aloud if the new leadership would meet this level of excellence. Personally, I believe they can, but please, don’t get too disappointed if it takes a while.

    Near the rock pile, we circled up for the warm-up. I led the group in 31 SSHs in honor of our playground’s namesake, followed by 15 Imperial Walkers. After that, we did a series of plank like exercises in succession (15 Peter Parkers, 15 Mountain Climbers, and 15 Parker Peters). Back on our feet, we closed it out with 15 grass grabbers and 10 Windmills.

    The Thang

    I spent months preparing for this Q. I read (and re-read) the book Primal Endurance by Mark Sisson. There is a great chapter in the book focused on Maximum Sustained Power. By taking some basic MSP concepts and adapting them to Rock City, I developed today’s workout. The basic principles were to find a heavy rock (mine was marked 52) and do the prescribed exercises at maximum speed. We would hopefully come close to our maximum power output in each set. We used a stack to form the basis of the workout and gave ourselves about 20 seconds to recover between sets. We gave our selves a two-minute recovery time between stacks starting with the 4th stack.

    This was the workout with approximate reps included. Some may have done more or less:

    • 5 Manmakers
    • 5 Manmakers, 10 Shoulder Presses
    • 5 Manmakers, 10 Shoulder Presses, 15 Squats
    • Recovery – Plank, Tree Pose each leg
    • 5 Manmakers, 10 Shoulder Presses, 15 Squats, 20 Curls
    • Recovery – Southern Gentleman, Yankee Aggressor, Karate Kid each leg
    • 5 Manmakers, 10 Shoulder Presses, 15 Squats, 20 Curls, 25 Rows
    • Recovery – Reverse Plank, Warrior III each leg
    • 5 Manmakers, 10 Shoulder Presses, 15 Squats, 20 Curls, 25 Rows, 30 Bench Presses
    • Recovery – 10 Nolan Ryans each side

    After this, we did some balance work. I listened to an hour-long podcast in preparation for this Q that discussed the value of unbalanced work and core stability. In an effort to build those intrinsic muscles responsible for so much of our balance and stability we performed the following:

    • Curls x 5 with one foot off the ground…flapjack
    • Shoulder presses x 5 with one foot off the ground…flapjack
    • Rows in Warrior III x 5….flapjack

    We finished with some Core work – 20 LBCs, 15 flutters, 10 side crunches each side.
    Then we headed back to the flag.

    NMM

    About 25 minutes into the workout, Bolt prostrated himself. Was he injured? Should I check on him? Possibly, but unlikely. It seemed more likely that he was new to the Islamic faith and it was time for his morning prayer. How did I know he was new to the faith? He was totally facing the wrong way, unless he was trying to face Mecca, TX. I politely paused the workout and offered that East was the other direction. Leadership exemplified

    At one point, a train stopped on the tracks. One of the young women, running in the park needed to get back across the tracks. As soon as Rudy saw this, he dropped his rock and ran toward her and the train to offer his assistance. He is a gentleman and a scholar…well, at least a gentleman. The young woman seemed to recognize him as he sprinted toward her yelling “Perv! Perv!” Did she confuse Paul with Perv? We will never know. Just as he arrived the train started back up, she yelled “God help me!” (which Bolt had already been praying for), threw herself under the train and disappeared.

    On the way back to the flag, I EH’d a dog walker. I told him we meet in the park everyday at 5:30. He said, “I know (pause…sigh) you all park in my yard.” I feel good that he will join us in the gloom.

    After the workout, I had to pay up on a bet to Hand Grenada for the Ole Miss – Arkansas game. One burpee for every point scored in the game. Arkansas lost the game 51-52. Hand Grenada made me yell “Hoddy Toddy” as I completed each burpee, otherwise he wouldn’t count them. I got to 53 burpees before I had to take a break. At that time, Hand Grenada yelled “No breaks! Start over!” I was too gassed to protest. Looking a lot like Paul Neman’s character in Cool Hand Luke, I wearily began the burpees over. Fortunately, for Cool Hand Hawg, Rudy and Mahatma jumped in to tell Hand Grenada that he was being unreasonable. They pleaded to him to show me mercy and that his demands were jeopardizing my safety. Hand Grenada explained that my mistake was made when I made the bet. If I was not willing to pay up, regardless of the physical harm I may undergo, I should have never made the bet. Rudy and Mahatma continued to grovel for my mercy until Hand Grenada exclaimed, “Weak…I have to go to work. Parten – I’ll see you at El Diablo.”

  • Dancing with the Devil at El Diablo – from Triple Shift

    Ecclesiastes 4:9-10
    Two are better than one,
    because they have a good return for their labor:
    If either of them falls down,
    one can help the other up.
    But pity anyone who falls
    and has no one to help them up.

    One of the main things I love about F3 is the brotherhood that gets forged when working out with another man. As you know, the immediate unknown of Covid-19 caused many to forego the gloom from a health perspective. Unfortunately, from my observation, many members have foregone the gloom from a habit perspective. Today, I wanted to incorporate a partner workout to bring back what I enjoyed the most about F3….shared suffering.

    Warmup
    Twelve other men joined me as we warmed up around the track doing butt kicks, high knees, side shuffles, and cariocas and then headed to the rock pile. We started with 31 SSH then 10 eight count squats, and 10 eight count merkins. After the warmup, I directed the PAX to get a heavy rock and head to the goal line on the football field.

    The Thang
    We partnered up for 25 Patty Cake Merkins, 25 BBSU, 10 Bulgarian Split Squats (Pax 1 is kneeling on the ground with one knee forward and one knee backward while Pax 2 props his back foot on Pax 1 front knee and performs the Split Squat), and finally the crowd pleaser of 10 Nordic Hamstring Curls.

    After we finished up those exercises, we performed the ‘Tortoise and the Hare B.O.M.B.S.’ on the football field. Pax 1 carries the heavy rock down the field to the other goal line while Pax 2 does 5 Burpees. After Pax 2 completes his five burpees, he runs and tags Pax 1 (who now does 5 burpees) to take the heavy rock and continues walking until he gets to the end of the field and then turns around to walk back. After the 5 Burpees, the next exercise is 10 Outlaws (think O Mary), 15 Merkins, 20 BBSU, and then 25 Squats until everyone finishes.

    Time is running short so we mosey back to the rock pile to circle up and perform 10 straight leg deadlifts (8 count). Head back to the starting point and finish up with 5 big boy sit ups then stand up without the use of your hands.

    Countoff, Namerama, and COT
    I thanked the PAX for allowing me to lead and I closed out with a prayer for God to provide healing and peace for all those struggling with disease and the difficult time we live in.

  • RevSox – the Prophet – from Rudy

    5:23am. That’s what time it was when YHC realized he had the Q. Just drove up to RockCity in the gloom. Getting out of the car, taking one last peek at the phone. Lo and Behold: calendar reminder that its my Q this am. Quick! Think! I’ve got one go-to Rock City exercise routine. A good time killer.

    Little did I know at this time that RevSox had predicted EXACTLY this Rudy workout at 3:40pm the day before. If YHC had paid attention to Slack, I would have known both that I had the Q and that I had better devise something new. But alas, RevSox apparently knows me too well. Better than I know myself, even.

    So 8 men (including Marlin again – maybe he’s becoming a regular!) welcomed the new week, and departed into the gloom for “The Usual”.

    Warm up at the Rock Pile with SSH, Stretching, some Peter Parkers, some Glute work till I got bored. Grab a rock, lets go.

    The Thang: 11s with Shoulder Presses and Curls mixed in. Not sure what this is? Either search my backblasts, or ask RevSox. He’ll tell you.

    Next: Core work. 2 PAX mosey off to pull-ups while the remaining PAX do an in-cadence core exercise. Flutters, Matahtma-X’s, Cockroaches and something else. Throw in some Wife Pleasers to work those glutes.

    Finally: Diver Down at the stairwell. Rows. “Diver Up” (Diver Down, but irkins, going up). More Rows. Then get them rocks back and get back to the flag.

    Wrap up around the virtual flag.

  • CPR at The Real Rock City – from Fracsac

    8 pax at The Real Rock City looking to put some work in to improve and get stronger. Humidity is back, but not too bad. The 72 degrees weather was well received by Bogey, Scantron, Hand Grenada, RevSox, War Eagle, Marlin, Pai Gow and YHC.

    Disclaimer given, then mosey to the rock pile.

    Warmup was typical with some bat wings to get the arms ready!

    Grab a rock and rifle carry back to the field inside the track.

    The Thang

    CPR

    Cones are set up about 20 yards apart. Starting on one end:
    Curls IC x 10
    Presses (Overhead) IC x 10
    Rows IC x 10

    Bear crawl 20 yards, complete 10 x 8 count body builders, bear crawl back 20 yards. Then run a lap around the track.

    Completed 4 evolutions, mixing in some lunges with the bear crawls.

    Rifle carry rocks back to the pile, then complete 10 x 8 count body builders IC to get us to 50 total.

    Mosey back to the flag

    COT

    NMM

    -55 was the magic number for 8 count Body builders, it’s the Iron Sharpens Iron task of the month. Only 5 more OYO! Join on Slack for non stop fun!
    -The Pax thoroughly enjoyed the variety brought today, YHC could tell by the enthusiasm displayed!
    -Coffeteria was awesome as always, joined by the men from The View!

    SYITG

  • El Diablo in the Fall – from Fracsac

    El Diablo is an AO where limits are to be pushed and new nearly impossible feats of strength are to be embraced. This was the intent at Pontiff this day where 6 pax converged to embrace the suck. With a cool breeze signaling the entrance of Autumn, Bogey, Boo-Boo, Hokie, Thumb War, RevSox and YHC got after it.

    Disclaimer given, then short mosey to the waterlogged field.

    Warmup

    SSh IC x 31
    AV IC x 10
    GG IC x 10
    Bat wings with AC, OC, SC and MNC

    The Thang

    BLIMPS can be tough, but we would put a theory to the test that SBE is a real thing. Glad you asked (you know you did). SBE means Simple But Effective.

    BLIMPS are composed of Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks and Squats.

    Start with 5 Burpees OYO, then 5 of the LIMPS in cadence. Run a lap around the track.

    Next round was 10, followed by a lap, then 15, then 20 and onto 25 where we ran out of time. We got two-thirds through the 5th round.

    COT

    NMM

    -Check on your F3 brothers. A pax could be in a mental battle where the wounds are deep but strategically well covered. We need each other now more than ever.
    -Lafitte recovery trip is scheduled for Saturday leaving from some coffee shop that has other stuff. You had to be there to understand, but know it was funnier than that really funny Dad joke. Anyways, check Slack for details. Bogey has the deets.
    -Fall is here, at least for now. Let’s hope it keeps the hurricanes away.

    SYITG

  • No, Not Doing That – from Rev Sox

    YHC arrived at 5:15am to pray and Q for his first beatdown at the Foundry. While he prayed alone with no one else present at 5:15, he is confident the Birdcage will show up in numbers to pray next Wednesday at 5:15.

    5:30 and time to start, so YHC presents the disclaimer and begins the mosey to the exercise equipment that he thinks are the center of the Foundry. The Pax arrives at the exercise equipment but is told to circle up in the grass at the side. Much mumblechatter begins as the Pax is led into the grass. Grass is long and wet and scary in City Park but it will only get worse. Time for the warm-up.

    The Warm-Up
    SSH – 28 in honor of the Yankees’ 11 game win streak in their pursuit of WS 28
    Shoulder taps – 20
    Grass grabbers – 10
    Arm circles, in reverse, seal claps, overhead claps, and Moroccan Nightclub – 10 each and don’t put your arms down from start to stop

    The Thang
    YHC has never worked out at the Foundry. YHC didn’t know that the Foundry avoids the grass in the middle of the track. YHC didn’t know the grass would be so long and there would be so much mumblechatter about the snakes and spiders. YHC kept his head up and continued with his plan through the complaints. YHC felt like Rudy with some many people complaining about his idea.

    PAX completed the SLAM through the knee high wet grass in the middle of the track. What is the SLAM? Glad you asked. The SLAM is 2 Squats, 2 Lunge steps, 2 American Hammers, and 2 Merkins for each round. Add 2 more reps for each new round. The Pax was to travel from the side of the track near the exercise equipment until the Pax made it to the track on the opposite side, but the Pax ran into a fence in the middle of the field. YHC was hoping for 10 rounds of SLAM, but the fence stopped us after 7 as the Pax made it to the round of 14 reps.

    At the announcement of the SLAM, YHC had something he had never experienced before while leading an F3 workout. A Pax member who will not be named simply declared – “no, I’m not doing that. I was bit by a spider at Okwata and I am not sitting or doing merkins in that grass.” Thankfully the rest of the Pax endured the tall grass without a single spider or snake encounter.

    Republicans vs. Democrats
    In honor of politicians who hang on too long, the Pax broke up into two teams of Rs vs Ds. We competed to see which team could dead man hang the longest from the monkey bars. While one Pax on each team was hanging, the rest held plank or Al Gore. Once you drop, you are replaced by the man behind you until everyone on your team hangs once. The Republicans won a narrow battle hanging on longer than the Democrats.

    Circle of Fire
    Circle up and hold Al Gore and do 8 burpees around the circle, Round two is 10 merkins while holding a plank.

    Pull-ups and stuff
    Pax broke up into 4 groups of 2 and 1 group of 3. The count was 10 pull-ups. The other stations: rows, step-ups, Rocky Balboas, and Big Boy Sit-Ups. One trip around and then it’s time to get back.

    The Cool Down
    Mosey back to the Flag

    COT
    Count, Name-O-Rama, Announcement, and Prayer

    Thanks for allowing me the privilege of leading the Foundry and a special thanks for following me into the tall grass.

  • Copycat – from Rudy

    YHC was devoid of inspiration late Sunday night. The Q was his in the am. He’d just fallen back on his usual (Rock 11s) very recently, and couldn’t risk disappointing RevSox again. Fortunately, Mr. Arkansas unintentionally came to the rescue as he posted his pre-BB. It looked brutal. So… Sounds about right for Rock City.

    Call me a Copycat. I’m ok with that. After clarifying what an “alpo” was, and realizing that would only cause problems at Rock City, YHC modified slightly, and had a game plan. Alas, despite having promised it to a few other Pax (looking at you Frac – thanks for coming anyway), the Yippee Bag was still in the closet waiting to be filled up with treats for another future workout.

    At 5:30, YHC issued the disclaimer, tried to give our FNG some fair warning (thanks, Vagabond, for bringing him out!) and we were off to the rock pile.

    Quick WarmUp. YHC fumbled through the explanations of Peter Parker and Imperial Walker, falling back on “uh, just move this thingy towards that thingy.” I think I actually used the words “appendage”. Scantron seemed to offer necessary clarity to our FNG.

    Grab a Rock. Feel free to go big – once we get to the Tree Field, we won’t be moving.

    The Thang: Rock Pyramid. Once again, YHC struggled mightily with his “words” during the explanation of this. The PAX were not bashful at calling out my multiple verbal fumbles. Thanks for keeping me honest – I can only imagine how I might have responded as a PAX to this kind of mumbo-jumbo I was spouting. But anyway…

    Manmakers, Overhead Presses, Curls, Squats, Rows, BB Situps, Bench Presses were the exercises. Do the pyramid. The one catch: YHC was the timer – x5, then x5/x10, then x5/x10/x15 etc. etc. etc. Everyone else: push yourselves and do as many as you can in the same interval. So we stay together in time, but everyone is going OYO. Makes about as much sense here as I write it as it did while I tried to say it.

    Ample resting to try and recover, intermingled with a few penalty laps for PAX heckling. But we got through it. Must have pushed the PAX because things DEFINITELY got quieter after about 15 mins.

    Bring the rocks back (Rifle Carry as much as possible). Head back for some LBCs, a few burpees. And welcome Triple Shift, who seemed to be joining us after a leisurely walk around the park.

    COT, including naming of our new guy “Water Pistol” (last name was Cannon – Thanks Hand Gernada, for what might go down as the fastest naming ever….) Welcome back Bagpipes – may we see you again soon!

  • SLT 2.0 – Summary – from Reluctant Yankee

    This is a no frills backblast summary of our organizational meeting on Tuesday 8/18/21 7pm at the PJS on Magazine St. I am sure if Hawgcycle wrote this – it would be witty and clever but I am neither of those things. I assigned it to the Birdcage AO but this really belongs to ALL AOs.

    The rain tried to keep us away, but we would NOT be deterred. Even non-beatdowns happen rain or shine. During the meeting the PAX enjoyed bourbon produced by a PAX member and beer brewed by a PAX member. Seaman brought his own stuff.

    The PAX – assembled…Tool, Roots, Catfish, Triple Shift, Mahatma-Ice, Cowbell, Fast Tax, Kuch, Seaman, Vagabond, Sandbar, FracSac, Rudy, Rev Sox and Baywatch. We were missing Hawg and Gabby due to RONA, several PAX out of town, several PAX had other obligations.

    Tclaps to Aubry Miller – owner of PJS magazine for reserving the space for us!

    The outline of the meeting was…
    1. The History of SLT 1.0
    -Here I explained how I landed the sweet job of Nantan for the last 7 years-(not really 7 but since we became a region). How Hawgcycle became Weasel Shaker and how Tool, Roots, and Rudy(Comz) ended up becoming part of the SLT 1.0 although we never truly embraced this idea. Instead, we focused on the Starfish and all of us equally stepping up and in when and where needed-along with many other PAX of F3 NOLA over the years. Side Fx, Woz, Amnesty and some other PAX have been part of the “undefined” SLT in the past.

    2. Leadership Roles in F3 Nation (typically)
    Nantan – Q of the Region “the guy”
    Weasel Shaker – Support for Nantan but also the guy that keeps people from weaseling out of things. Q school guru. Finger on the pulse of our region guy.
    1st F Q -Fitness: Checks and makes sure we have site Qs, Q schools, checks to see if all Aos are viable,etc. **This is just the surface but you get the idea
    2nd F Q Fellowship– Mr Party Pants “the glue” CSAUPS, etc
    3rd F Q Faith – Dr Dynamite. This is Qsource, Bible Studies, Shield Locks, Outreach, Service opportunities, etc (This model isn’t compulsory- just what is typically done)
    And Comz.
    NOT part of SLT but part of the regional leadership are the Site/AO Qs.
    Each AO has a site Q – we will start to push for yearly leadership change at each AO.
    Site Q duties are:
    a.) Manage Q schedule for AO, headlocks Qs.
    b.) Welcomes Fngs – gets their information to COMZ
    c.) Sells AO, and the mission. Qs when Q fartsacks.
    d.) Harass Qs to write BBs. 1 year term.

    3. The plan for SLT 2.0 — We spent a chunk of time debating selection of the SLT members outside of Nantan and Weasel. Hawg’s wacky lottery idea and my more normal idea that comes from almost all of the other F3 regions concerning selection of SLT by Nantan and Weasel. The end result merged both ideas.
    -Term will start at the CONVERGENCE 10/16/2021
    -SLT 1.0 will not be permitted to serve on SLT 2.0
    -2 year terms (maybe first two appointees only serve one year so that we can change the rotation of leadership to every year we have 2 new leaders every year)
    –New Nantan and Weasel Shaker will be selected by SLT 1.0
    –New SLT breakdown will be 2 selections by the new Nantan/Weasel. 2 selections by self selected lottery. If you agree to be in the lottery – you agree to also be selected by new Nantan/Weasel for the two positions of their choice.
    –Rudy will be COMZ until we find a suitable replacement – that change can happen as soon as we find “the guy” otherwise our leadership is stuck with him
    –SLT 2.0 will need to have meetings (don’t commit to this if you don’t have time)
    –I will reach out to the PAX via the weekly email to volunteer to be in the lottery this weekend.

    4. The plan for future growth (for the SLT 2.0)
    a.) 501c – Tool and the $$, Gaby and Moana
    b.) Slack vs Groupme
    c.) Growth of AOs in the region (Northshore region plan, Thibodaux, West Bank,etc)
    d.) EH Outside our demo

    5. CSAUP calendar
    a.) IRON PAX – Sept – start getting Pax registered now
    b.) 10 yr anniversary in Wilmington, NC aka CAPE FEAR Oct 9/10
    c.) Roast to Coast – first weekend in NOV
    d.) Go Ruck Vets beatdown in NOV
    e.) Christmas Party – Almonaster has the Q

    I am looking forward to pushing forward with SLT 2.0. I can’t wait for some explosive growth in 2022. I hope that we can keep our own regional identity and stay true to the starfish and really insist that we are all the F3 NOLA leadership. Also – NO Otisbombs. If you have a great idea for F3 NOLA – you step up and you Q it!
    SYITG –
    Reluctant Yankee

  • Gimme the Usual – from Rudy

    Gathering around the flag early. RevSox emerges from the gloom and emits a quite audible groan when he learns YHC is the Q. Thanks for that vote of confidence! The 8 PAX are muttering about how the esteemed Site Q seems to never appear anymore. But lo-and-behold, just as YHC starts the disclaimer, Mahatma appears! Great to see you brother!

    Today for the disclaimer: YHC has been thinking about and praying for his sister lately. She and her daughter are having a very challenging summer. So today, YHC asked all of the PAX to think of someone they know who is struggling – physically, emotionally, mentally, whatever. Offer the workout for them today. Offer our pains and struggles in the gloom as a way of trying to relieve their struggles. And use thoughts of their struggles to keep pushing us forward. So with a silent prayer for my sister – we were off to the rocks.

    Grab a rock, and lets head to the field. (The Tree field, not the football field, as Hand Grenada needed some clarifications).

    Circle up. Because Hand Grenada asked, we’ll start with 2 burpees OYO. Go. OK, now the warm up. Usual stuff – SSH, IC, Peter Parkers. Then some Glute Bridges – pinch some diamonds and really really activate them glutes.

    Then line up. Its the Rudy Special. Or Rudy Standard. Or “No, not this again.” Or “Rudy is just a one-trick pony”. Whatever.

    11s. Burpees and Big Boy Situps. When you pass the rock (left in the middle): 10 Overhead Presses in one direction, 10 curls in the other. Go.

    War Eagle was off to the races! Whoever he was praying for clearly motivated him to push push push. Needed to throw a few more reps his way just to keep him going while the rest of the PAX finished.

    Next Up: Groups of 3 in the parking lot. PAX1: Start LBC/LBT. PAX2: Start Rows. PAX3: Sprint to the gym door and back. Then rotate. And keep rotating till everyone got 2 of each set in. Pai Gow helpfully pointed out that the Row -> Sprint transition helped emphasize good form for the rows, or your back would really feel it in the sprint. Wise man!

    Rifle carry the rock back to the pile, and mosey back to the flag. YHC had the privilege of having to help a lumbering Triple Shift. When YHC attempted to pick up that rock, he better understood just why TS was lumbering…. That rock was a wee bit heavier than YHC’s rock.

    At the flag, we closed with COT and prayers – specifically remembering again those that we offered the workout for. Thanks for letting me lead!