This morning was a special one as it was the 25th anniversary of the passing of my father. I headed over to The Ridge a little early taking a .25 mile mosey from my house to the the top of the hill. I sat at the top of the hill for about 10 minutes in the quiet & did some self reflection. The sunrise this morning leaves no doubt that a higher power is always at work. As I came back down the hill i saw 25 HIM waiting for me to lead them through a 45 minute beatdown. As i circled around to greet each HIM each man looked me in the eye & I could see the show of support. I started things off with the 5 principles of F3 & we quickly got started.
Warm O Rama:
- 10 Tappy Taps (IC)
- 20 SSH (IC)
- 10 Arm Circles (F&B) (IC)
- 10 Mountain Man Poopers (IC)
Thang 1: TABATA GO
- Perform the below exercise rotation w/ each exercise lasting 30 seconds. Then run out towards the (b)Ridge for 20 seconds then quick 20 second rest, repeat TABATA exercises & keep moving towards the bridge. We completed 4 rotations then 20 merkins in front of the bridge, bear crawl over, 20 merkins, & bear crawl back. Completed 1 more rotation of TABATA then to the base of the hill where we completed 1 last rotation before sprinting to the top. TABATA exercises below.
- High Knees
- Flutter Kicks
- Mountain climbers
- Grady Corn
- Sally Up…Sally Down
Circle of Trust
Count-A-Rama – 26
- The regular stuff but most import sign up on the Naperville excel doc that Rico posted to HC for the convergence on Saturday. YOU DON’T WANT TO MISS THIS!!!!!!!!!!
- Also, selfish plug sign up for GrowRuck Louisville October 9th-11th & join 10 other bad a$$ HIM!
Name A Rama – Done (Tommy almost forgot his name he worked so hard)
Naked Man Moleskin
25 years ago I was woken by a phone call that would change my life forever. I was asked to get to the hospital as fast as I could b/c my Dad did not have much time left. I was not able to see my father before he passed away & I still regret not being able to tell him some things before he left this world. I carried a lot of anger for a long time & for the last 24 June 30th’s I typically feel sorry for myself most days, sulk around, & dwell on the past. This morning I am taking a different mind-set b/c of F3. Unfortunately you guys were the recipients of my anger today but I appreciate it b/c today I leave my anger out there in that field & up here starts a fresh day. I am going to make the most of the day today spending quality time with my family, coaching my sons T-Ball team tonight, calling my Mom & reminiscing about the good times we had with my Dad for the 47 years he was on this earth.
Humor me for a minute men while I read you a quick excerpt from a letter my Grandfather wrote me (my father’s father) a few short 6 weeks after my father passed away. “Our grief may be the same but your loss is greater b/c of your relationship & dependence on your Dad, at a time in your life when such a relationship is most important. At my age it is easy to know what John would want me to do now. It is also easy for me to point out to you what he would want you to do – to do your best to accomplish the goals you had set together. We can each most honor his memory by doing our best to meet his expectations, whatever our goal, whatever our measure of success, if only we make an honest effort”
I say it almost every Q men never, ever, ever take a day for granted. You never know if this will be your last sunrise, the last chance to go home & eat breakfast with your family, the last chance to leave a legacy. Life is truly too short to sweat the little stuff. Focus on the important things, chase your dreams, & don’t let time pass you by! Carpe Diem.
Dear lord, thank you for this opportunity to wake up early in the gloom & experience your greatness. We are humbled for the opportunity you give us every day to be in your glory & serve you as leaders in our communities. Watch over those in our spoken prayers as well as those that are in our hearts that are not as fortunate as many of us & give them healing & strength in their struggles. In your name we pray. Amen!