Rinse and Repeat

AO: Firehouse

When: 07/18/2023

QIC: Better Call Saul

PAX (4): Ace Ventura, Better Call Saul, Longshanks, Seaman


Decided to recycle and repeat a BD I led earlier this year to get the blood pumping on a perfect Tuesday morning

We moseyed over to the field for Warm-O-Rama and BD



Wille Mays Hays

Imperial Walkers


Michael Phelps


The Thang:

Run the length of the football/soccer field end to end 2x (approximately 400 yards total)

10 Squats

Run lap around the perimeter of the ballfield

10 Squats + 10 Crunches

Run end to end again

10 Squats + 10 Crunches + 10 Merkins

run lap around the field

10 Squats + 10 Crunches + 10 Merkins + 10 Rosalitas

run end to end

10 Squats + 10 Crunches + 10 Merkins + 10 Rosalitas + 10 Plank Jacks

run lap around the field

drop first exercise s0 10 Crunches + 10 Merkins + 10 Rosalitas + 10 Plank Jacks

and so on until time ran out

Playlist: Early to mid 90’s favorites

Today – Smashing Pumpkins

Interstate Love Song – Stone Temple Pilots

One Week – Barenaked Ladies

Hey Jealousy – Gin Blossoms

Alive – Pearl Jam

Spoonman – Soundgarden

Smells Like Teen Spirit – Nirvana

Found Out About You – Gin Blossoms

Mr. Jones – Counting Crow

Vaseline – Stone Temple Pilots



I am a believer in what is known as Servant Leadership.  This doesn’t mean that the leader simply serves or makes him or herself subservient to those they are responsible for.  You still have a responsibility to lead. It means that you show those in your sphere of influence (family, work, group) that you value them as people and for what they contribute as well as being willing to roll up your sleeves and get into the dirt to get the job done.  F3 does a good job of modeling this and we will all do well to practice it.

Prayers and Praises

Naked-Man Moleskin:

A great start to the day to work hard with these HIM

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