Bob Villa

QIC: HHH

PAX: PacRat, The Mick, Atticus, Lug Nut, Dr. Freud, Class Act, Scarecrow, Trader Joe, 2005, Peyton, Crash, Pheidippides, Boo Boo, Spur, Bob Villa, and HHH.

So I lied in the preblast, it wasn’t relatively warmer. It didn’t stop 5 guys prerucking (Sorry for not waiting Lug Nut) and 1 Prerunner. The double downers got 3 miles in before the beat down. Crash had a BBA and crashed the party 50 meters into the BJ burpees. Here is what we did:

Warm Up
MNHops (15 IC)
8 Ct Good Mornings (5 IC)
Bonnie Blairs (10 IC)
IST (10 IC)
Jump to Conclusions Burpee (5 OYO)
Light Pole Lap

The Thang
Mosey to Starting line
First F – Fitness
Impossible ¼ Mile
– 100M Broad Jump Burpee
– 100M Lunge Walk
– 100M Bear Crawl
– 100M Run
Keep Running if you finish early

Second F – Fellowship
Grab Coupons and mosey to East Parking lot
Grab the person next to you
Give them a meaningful compliment
NEW Partner Dora
(Pick a new partner when you return)
(Don’t forget to give each other a compliment)
100 Big Boy Sit Ups (Timer: OH Coupon Carry)
200 Merkins (Timer: Farmer Carry)
300 Swings (No Timer/Do simultaneously with final partner)

Return to Flag

Mary
Third F – Faith
Flutter Kicks – 1 minute
Scripture: “I can do all things through Him who strengthens me.” – Philippians 4:13
Reflection: Focus on perseverance and strength from faith as you engage your core.
Freddy Mercurys – 1 minute
Scripture: “Do not conform to the pattern of this world, but be transformed by the renewing of your mind.” – Romans 12:2
Reflection: Reflect on transformation through faith as your body moves in a cycling motion.
Leg Raises – 1 minute
Scripture: “Set your minds on things above, not on earthly things.” – Colossians 3:2
Reflection: Think of lifting your intentions and thoughts toward higher purposes as you lift your legs.
Russian Twists – 1 minute
Scripture: “Trust in the Lord with all your heart and lean not on your own understanding.” – Proverbs 3:5
Reflection: As you twist from side to side, consider the balance of leaning on faith for stability.
Plank Hold – 1 minute
Scripture: “Be still, and know that I am God.” – Psalm 46:10
Reflection: Embrace the quiet strength of the plank and focus on being present and still in the moment.
WWWI with Prayer Hands – 1 minute
Scripture: “Rejoice always, pray without ceasing.” – 1 Thessalonians 5:16-17
Reflection: Perform each sit-up as if lifting a prayer, focusing on gratitude and continuous connection with faith.
Heel Taps – 1 minute
Scripture: “The Lord is my rock, my fortress, and my deliverer.” – Psalm 18:2
Reflection: Feel grounded and stable as you tap each heel, symbolizing strength from the foundation of faith.

Moleskin
Wanted to do a tribute Q for our 2024 PAX of the year. He exemplifies all 3 Fs and does them all well. Although it was a tribute to him, it was also a tribute to all the men in F3. How awesome is it to have a brotherhood of so many great men. Spur mentioned in COT about leaning into this group and being vulnerable. I couldn’t agree more. I recently came across a mantra that is prevalent in many Asian cultures; it was one that my mother has even told me about. It is “eat bitterness”. Basically, many Asians are taught to persevere through hardship without complaint. Although there is some stoicism in that, the toxicity of suppressing your emotions can take a toll on your body, mind, and health. Life is tough, but you don’t have to do it alone. How blessed are we that we have a group of 30-50 guys that we can call on or lean on for support through difficult times. I encourage all of you to lean more into the fellowship and faith components of F3 if you haven’t already.

Damn, that first part sucked. Hope your foot is feeling better Dr. Freud. There is a good chance the shoulders and quads will be sore tomorrow; at least for me anyway. The Dora didn’t go as smoothly as I would have hoped, but it still accomplished what I wanted out of it. Letting others know how much they mean to them and what you admire about them. I challenge you to do this as often as you can. I had a 3 more exercises and scriptures for Mary, but I am just glad we were able to get some in. Left them in the backblast in case you wanted to see what the exercises and scriptures were. Great turn out at Great Harvest for Coffeeteria. Seemed like we had 13 or 14 guys!

As always, thanks for following my lead and doing the Morrocan Night Hops with me. Can’t have a HHH Q without some creative excises and explanations.
Gonna be chasing that Golden Sombrero at the end of the month so be ready for a lot of HHH Q’s.

SYITG,
HHH