Hips don’t lie… but they can shake due to fatigue

AO: The Wreck

When: 03/16/2022

QIC: Rooney- timlonergan

PAX (10): aflac, Bear, Blue, Doogie, Echo, Matt Shields-Norm, Rooney- timlonergan, Sell-out, Squeegee, Tubbs


Always a relief to prevent “the circus” if that is what we still call it, objective #1 was accomplished by waking up in time for the Q this morning.  Actually getting there was also quite the arduous task though in the pouring down rain… while running there, I was barely able to keep my eyes open.  It is possible because I was running so fast, but highly unlikely.  I was almost the first one to the meeting spot.  Blue was already setting up his one stop glove and coffee shop under the little gazebo, which was protecting us from the rain on our heads, but not the river at our feet.  Ten total arrived, so we pressed on toward the goal.


Everybody loves a soccer warm up- while running to the playground, we took the knees high, heels high, grapevine, and some side-shuffling that may come in handy later.  We also got the rotator cuff working, did some arm circles, and then the procrastination was over quite quickly.

The Thang:

Started with 15 just to make sure people felt it was worth getting out of bed this morning.

15 pull-ups and then 15 push ups

Next was 14, 13, 12, 11, 10

then we did some single leg squats to a seemingly very low picnic bench, 30 each

Accountability partner for some unilateral RDLs- whoever kept balance longer didn’t have to do as many.  Heel raises and toe raises strewn throughout.

A couple sets of Square side shuffling up the hill ; bear crawling down the hill (ouch not sure how I felt that in my quads so much, but I did) some forward and some backward

grab a spot on the wall, side step ups

lunge in the parking lot
AND Back we go
lunge Backwards in the parking lot

grab a spot on the wall side jumps on the wall

sprint up and down the hill

Pull-ups and push ups

there was no six dogging anything at the end to make sure we got back in time



truly impressed with everyone’s diligence this morning and determination in the rain —Thanks for the push.  And there were several needles involved

Prayers for Bill (sellouts relative) and moonbeams little brother.  Testing for both… can be a scary time, no better time to rely on a strength greater than our own.

Naked-Man Moleskin:

Just to share a thought or two from James Clear’s book Atomic Habits.
if we get one percent better every day, just think about how great we will be in the far future.  I told the group I like to think F3 is a lot more than one percent better with how hard we push ourselves each sesh!  Remember that you don’t rise to the level of your goals but you fall to the level of your systems.  F3 is a pretty good system I would say.  I left everyone with a challenge- don’t try to do something or get an outcome /result… try to make consistent decisions to be who you really want to be.
What is your identity?

What do you want to be known for?

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