• When: 2024-01-23
  • QIC: Cheers
  • The PAX: Ken Doll, Soaker (R), Coon Dog, Shortage, Shades of Gray, Love Shack, Revere, Shine, Cheers

Early birthday celebration at Shawshank

YHC celebrated an early birthday with 9 of his closest buddies today. We had 6 for Stride Lite who were getting in some training for D2D. We are blessed to be able to do what we do at F3 a few times a week. Stay grateful for those many blessings.

Here’s how it went today:

Conditions: Clear, mid to low 40’s

1 minute warning 


Mosey to back soccer fields where we have the blocks.

COP all IC:

• SSH x 10

• TTT x 10

• LBAC x 10 each way

Grab and block and come back to goal line

The Thang:

Full field cycles:

Cycle 1:

  • Curls x 25
  • Bear crawl with block to first light pole
  • Squats with block x 25
  • Rifle carry to second light pole
  • Merkins x 25
  • Lunge to third light pole
  • Burpees x 10
  • Run back to block
  • Bear crawl with block to starting point

Cycle 2:

  • Tricep extensions with block x 25
  • Lunge with block to first light pole
  • Overhead press x 25
  • Lunge with block to second light pole
  • Decline merkins x 25
  • Lunge with block to third light pole
  • Burpees x 10
  • Partner up: P1 farmers carry to midfield, P2 farmer carries back to starting line

Cycle 3:

  • BBSU with block x 25
  • Bear crawl with block to first light pole
  • Gas pumps x 25
  • Walking Imperial Walkers to second light pole
  • Australian snow angels x 25
  • Walking imperial walkers to third light pole
  • Burpees x 10
  • Run back to block

Put up block and return to shelter for Mary


  • Flutter kicks x 10 IC
  • LBC x 25 OC
  • American Hammer x 15
  • Iron crosses x 10
  • 6 inches x 1 minute
  • Mountain Climbers x 20 IC




  • Jailbreak tomorrow at 5a
  • Detention convergence at 5:15 on 1/25
  • JB converges with UL on Friday
  • 1/27 Be the Buffalo 5k, FiA is taking old shoes at the event, YHC is taking them at Urban Legend on Friday
  • 10 yr convergence at River Bluff High 3/9
  • D2D 2/17
  • April 19-21 guys weekend
  • LRAH 3/16


  • Sarah Harmon
  • YHC’s wife, Ashley
  • Garth’s M, Janet
  • Hot 4 Teacher
  • Shake and Bake’s father
  • Soaker and family
  • Dookie: knee surgery
  • Strange family
  • Beckham family
  • Good Hands neighbor Eloise
  • Cason Smith having kidney failure, needs transplant….Facebook:Cason Needs a Kidney https://facebook.com/groups/7118201188296620/
  • KD’s MIL
  • John Bouknight and family
  • Marriages
  • Our Country


From YHC’s high school classmate, Andy Jackson:

Choose your voices wisely:

One of my best buddies is a plumber.

Another is a cabinet maker.

I have other friends in real estate.

Some good friends in ministry and non-profits.

Others own businesses, wealth management and finance.

Some are executives in big corporations.

What’s the point?

During the Martin Luther King, Jr. holiday, I went down a rabbit hole researching legendary basketball coach George Raveling.

He was a leader in the civil rights movement, and actually owns the original draft manuscript of Dr. King’s “I have a dream” speech.

(Fascinating story btw – you’re welcome for the rabbit hole.)

Among Coach’s advice to his teams?

>>  Life is about voices & choices.

The voices you listen to affect the choices you make.

We must become tyrannical stewards of the voices we surround ourselves with.

We need voices that:






We need voices that make us better and take us where we want to go.


Do an audit of your calendar, texts, emails and phone calls.

Are the voices in your life taking you where you want to go?

Are they helping you become who you want to be?

Your voices shape your choices.

Choose your voices wisely, surround yourself with wisdom from a variety of sources, and watch how it transforms your journey.

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