12/23/2019 - Black Panther - 12 Days of Christmas

AO: Black Panther

When: 12/23/2019

PAX:

Number of Pax: 8

Pax Names: bedpan, Blowout, Crab Legs, Milton, Pi, Tourniquet, Twilight,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Parks and Rec


Introduction

Temperature near freezing with a real feel in the upper 20’s. Woke up at 4:20 AM, needed a few more minutes to write out the beatdown in chalk. Walked out the door in running tights, shorts, turtleneck baselayer, F3 MudGear loose fit long sleeve shirt and a sweatshirt. Arrived at the AO around 4:55 AM and planted the Black Panther flag.

 

Warm-O-Rama

Need to keep this short in order to complete the “Thang.”

Tappy Taps x 15 in cadence

Abe Vigodas x 15 in cadence

SSH x 25 in cadence

The Thang

“12 Days of Christmas”
Put together this workout using the Workouts+ App. This allowed me to assign a time limit for each “Day.” Cones were placed in the parking lot about 5 parking spaces apart. After completing each “Day,” the PAX completed different exercises between the cones. Those exercises included: Bear Crawls, Running, Crab Walks, Karaoke and Inchworms (Thanks Twilight!). The Workouts+ App also allowed me to add a music playlist. Today we listened to Christmas music from several different genres.
Day 1 – Man Makers
Day 2 – Thruster
Day 3 – Star Jumps
Day 4 – Burpees
Day 5 – Coupon Curls
Day 6 – Squats
Day 7 – Merkins
Day 8 – Shoulder Taps
Day 9 – LBCs
Day 10 – Mountain Climbers
Day 11 – Side Straddle Hops
Day 12 – Overhead Claps

Circle of Trust

Dear Lord, You have brought us to the beginning of a new day. As the world is renewed fresh and clean, so we ask You to renew our hearts with Your strength and purpose.

We ask for prayers for Bump’s family during this holiday season.

We humbly pray for all those who are fighting cancer. Give them the hope and courage they need each day. Comfort them in their pain and bless them with healing. Strengthen their family, friends, and caregivers. Including Jeremy baker and family, Randy Levine and Appletini’s friend’s son Evan.

We lift up prayers for Toasted Coconut’s upcoming surgery and prayers for Blowfish’s recovery.

We lift up prayers for my daughter, Amelia, who is battling the flu.

We ask for prayers for all of our loved ones who are going through difficult times and those that are dealing with illnesses.

We ask all this in the name of Jesus. Amen.

Naked Man Moleskin

Quote shared on GORUCK Tough Facebook Page:

“The people we surround ourselves with either raise or lower our standards. They either help us to become the best version of ourselves or encourage us to become a lesser version of ourselves. We become like our friends. No man becomes great on his own. No woman becomes great on her own. The people around them help to make them great. We all need people in our lives who raise our standards, remind us of our essential purpose, and challenge us to become the best version of ourselves.”

I found this to be in line with part of what we are trying to accomplish in F3. Day in and day out we support each other in all three Fs. We are helping each other become better leaders, fathers, spouses and coworkers.

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