A Properly Motivated JUCO Posse

January 17, 2020 Mermaid

THE SCENE: Cloudy and cool, with temps around 32, and a wind chill in the high 20’s.
F3 WELCOME & DISCLAIMER: This is F3, Fitness Fellowship, & Faith. Q has a cell phone in case of Emergency. He is not a professional, and does not know your injuries. You will need to modify accordingly. You are here on your own volition, the only thing that brought you here was an EH (Emotional Headlock), and a desire to check out why these guys get up so early to roll around in parking lots.
WARM-O-RAMA:
Cherry Pickers to 5
Baby Arm Circles forward & Backward 10 ea
The Motivator from 12 (312 total reps) This exercise reduced the mumble chatter to zero and left only groaning and complaining.

THA-THANG:

This is a 2 station workout. At station 1 located near the coupon pile, you will perform 20 reps of each of the following 6 exercises with a coupon: Rows, Curls, Squat Thrusters, Tricep Extensions, Calf Raises, BBS aka “Louganis” holding coupon over head. After you complete the 6 exercises, run to the top of sophomore hill. At the top you will perform 6 more exercises, again with 20 reps each. The exercises are as follows: Wide Merkins, Squat Jumps, Curb Dips, Diamond Merkins, El Capitan to the crosswalk, and handrail pull ups. Once you finish run back to station 1, where you will rinse and repeat. This is an AMRAP routine. Most PAX made it to the third round, some beast studs began their fourth. Butter Knife was out font leading the charge with Frenchie and Erector hot on his trail. There may have been others in the lead group, but I was not.

MARY:
Very little time for mary, the PAX held plank on their elbows for a short time (15-20) seconds.

COUNT-OFF & NAME-O-RAMA
29 HIM’s, no FNG’s. My video failed, and I am proud of recalling 29 names from memory. I will admit I struggled to complete the list as my picture was very grainy.
CIRCLE OF TRUST/BOM:

“I still have a dream, a dream deeply rooted in the American dream – one day this nation will rise up and live up to its creed, ‘We hold these truths to be self evident: that all men are created equal.’”
Quoting the declaration of Independence.
“Faith is taking the first step even when you don’t see the whole staircase.”
MLK’s Actions required Faith. He was a champion for the civil rights movement, and so powerful a figure, with such a strong message, that those threatened by him eventually assassinated him.
“We must learn to live together as brothers or perish together as fools.”
Matthew 22:39 Love your neighbor as yourself.
“I have decided to stick with love. Hate is too great a burden to bear.”
John 13:34 “A new command I give you: Love one another. As I have loved you, so you must love one another.
“A genuine leader is not a searcher for consensus but a molder of consensus.”
HIM-High Impact Man

MOLESKIN:
Praise from Butter Knife for the Men of JUCO.
Mermaid, 16th Wedding Anniversary today. His M is a patient woman for putting up with him for that amount of time.
ANNOUNCEMENTS:
Hardship Hill, can we create 2 Juco Teams?
OTB RUCK workout similar to the rush concept on Monday morning. 0500

Lasting Invigoration

January 15, 2020 Kick-Flip One comment

THE SCENE: WHAT? I thought there was supposed to be a THUNDERSTORM!?!?! It’s super nice! 60 and no rain!
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:

Abe Vigoda x 8 IC
Moroccan Nightclub x 8 IC
Mosey to the ducks, Carolina Dry Dock x 10 OYO
Mosey to the flag, Heels 2 Heaven x 15 IC
Fast mosey to the ducks (75%), Merkin x 10 OYO
Fast mosey to the flag (75%), Flutter Kick x 15 IC
Sprint to the ducks, Burpees x 5 OYO

THA THANG:

Mosey to the big parking lot. Partner up

(Hat tip, Archie!) Pairs spread out across 6 stations. At each station there is a “stationary” exercise and a “move” exercise. First partner does the “stationary” exercise until the second partner does the “move” exercise to the cone and back.

Two minutes each station. 30-second recovery and rotate.

Exercises were;

Station 1: Bear crawl / Flutter kick
Station 2: Sprint / Carolina Dry Dock
Station 3: Broad Jump / Heels 2 Heaven
Station 4: Sprint / Burpee
Station 5: Lunge / Merkin
Station 6: Sprint / Mountain Climber

Performed 9 sets.

Mosey back

MARY:

(Hat tip, Spotter!) Each person names an exercise and leads 10 reps. Rotate around x 5 exercises.

Hold plank. I passed out 12 pieces of paper – each containing a quote from a previous Q at JUCO. One quote is read aloud. 3 merkins. Next quote is read…3 Merkins. Repeat until finished.

COUNT-OFF & NAME-O-RAMA

17 strong (+6 Rushers for the CoT)

CIRCLE OF TRUST/BOM:

During Mary, I passed out pieces of paper and asked for them to be read aloud (while we plank and Merkin). On each paper was a quote from a previous Q at JUCO.

- - “When you do wrong by someone, you HAVE TO MAKE IT RIGHT”. – Commission
  - “The process of calling people out by name is BOLD, and it’s powerful to encourage. We have been called to boldly pray for one another”. – Guardrail
  - “Being thankful is about the mindset of being conscious of what we have and what surrounds us and giving thanks for that as opposed to comparing our lives to others and striving to acquire more and more material objects”. – Mandolin
  - “Let’s strive to be passionate about all that we do. To push ourselves to the next level physically, spiritually, and mentally”. – Spotter
  - “I come here for the fist bumps”. – Finger Food
  - “What kind of leader are you? Do you go home after a long day and expect to be served? Or are you serving? – Judge Judy
  - “We commit time and discipline to strengthening our physical bodies. How are we strengthening our spirits for the battles we are in?” – Snaggletooth
  - “Put others before yourself and be part of the solution”. – Erector
  - “We should strive to love others like God loves us”. – Booster
  - “To be fighters, we not only have to be physically ready, but mentally as well”. – Sargent Slaughter
  - “I need to set my mind on staying faithful to God’s will and not on my own comfort”. – Archie
  - “You’re here to bear your own load and carry other HIM’s burdens when they can’t, and you let them when you can’t”. – Pool Boy

T-claps for my good friend, Archie, who nagged me about F3 until I finally showed up 8 months ago! I loved it from Day 1 and have been to almost 100 workouts since! I love it because it is so much more than a workout (Hat tip, Finger Food).

A few days ago, Waxjob reminded us that F3 has a mission – “to plant, grow and serve small workout groups for men for the invigoration of male community leadership”. Men, this is not just about doing merkins and burpees in the dark – it is about the invigoration of men in our area. The pump you get from a workout doesn’t last more than a few hours. Real, life-changing, long-lasting invigoration grows out of these last 5 minutes of our time together (CoT) – when we share wisdom and pray for one-another.

This group is about energizing and revitalizing the man to your left and right (not us, but Christ working in us). We are about challenging each other and holding each other accountable to a very high standard. We are about being vulnerable with our own faults and failures, in order to promote growth in others. We are about pouring into each other’s lives – encouraging one another and allowing yourself to be encouraged, so that we all get better together. We are about sharing wisdom, a treasure far more precious than rubies (Proverbs 3:15), with each other.

Two thoughts about sharing wisdom during the CoT

#1: Scripture says if you prize wisdom, she will make you great, she will honor you (Proverbs 4:8), add years to your life (Proverbs 9:11) and will bring you strength (Ecclesiastes 7:19) and success (Ecclesiastes 10:10). I think you can expect those returns, only IF YOU ARE APPLYING WHAT YOU HEAR (James 1:22).

Men, what if you were applying the wisdom that we read during our Mary (words that YOU have spoken to this group over the past few weeks)? What if you selflessly served your loved ones (Judge’s Word), cultivated contentment in your life (Mandolin’s Word), sincerely apologized when you wronged others (Commission’s Word), subjugated your comfort to God’s will (Archie’s Word), prayed for your F3 brothers (Guardrail’s Word), loved others like God loves us (Booster’s Word)… OH, WHAT A MAN YOU WOULD BE!!! You would certainly be a High-Impact Man, if you APPLIED what you hear.

#2: If wisdom will make you great, honored, strong, successful – that sounds like the antidote to a meaningless life. If you have wisdom to share but you’re keeping it to yourself – man, what’s up with that? Do you have a word of encouragement for us? SHARE IT, because we struggle against discouragement every day. Do you have a word that will cut us deeply and expose the innermost thoughts and intentions of our hearts (Hebrews 4:12)? If you lack the courage to speak that word of rebuke, you have stolen peace and joy from us. If, however, you hearten yourself to speak those uncomfortable words with truth and love, Christ may just use you to rescue your brother from his life of self-centeredness and meaninglessness. OH, WHAT A MAN YOU WOULD BE!!!

Wisdom – APPLY it, SHARE it.

MOLESKIN:

This Q was a tribute to some of my favorite men on earth.

Hat tips to Archie and Spotter for the workout ideas.

Hat tips galore to those who provided inspiration for the Word; Waxjob, 5K, Archie, Spotter, Mandolin, Finger Food, Commission, Pool Boy, Erector, Snaggletooth, Sargent Slaughter, Guardrail, Booster, Judge Judy.

A note about wisdom… Not every sweet platitude written in script on a shabby chic board in Hobby Lobby is wisdom. Not every word spoken by someone famous is worth repeating. “Do you see a man wise in his own eyes? There is more hope for a fool than for him” (Proverbs 26:12). If you bring “wisdom” that you heard from Oprah to a BOM and it falls flat, don’t be surprised. It is the Word of God which will cut like a sword (Hebrews 4:12) and which never returns void (Isaiah 55:11). No such promises if your inspiration is another source.

Music credits;
Rotate (Finger Food’s new favorite song), Rak-Su
Smack Down, Thousand Foot Crutch
Can’t Be Moved, Jeremy Camp
Fire it Up, Thousand Foot Crutch
Purpose for Pain, Scott Stapp
Lifeline, Thousand Foot Crutch
Feel Invincible, Skillet
Move, Thousand Foot Crutch
Move, Toby Mac
The Resistance, Skillet
Final Countdown, Europe
Freedom yell, Mel Gibson

ANNOUNCEMENTS:

Prayers for Mailbox’s wife’s health, Mandolin’s wife’s job, Pool-Boy’s divorce hearing tomorrow, Fast-N-Easy’s family, Judge’s mentoring opportunity, WaxJob’s family

Lake Quarters

January 13, 2020 Trolley

Warm o Rama

Start Super slow to increasing to super fast on ALL these:
10x Dancing Burpees (3 ct High Knee + Burpee on 4)
10x Cherry Picker
10x Ferris Wheel (4ct @ 9 , 12, 3, 6) Wide stance – huge stretch.
10x Side 2 Side (4ct Toe Touch – like Speed Skater )
10x Freddy Mercuries (4ct – long stretch)
10x Moon Dancers (4ct – inverted Freddy Mercuries)
10x 180 Leg Lifts (4ct 90, 180, 90, 0 )
10x Merkin Rolls (3ct)
10x Bruce Lee’s (Side Kick with rear elevated dismount) 4ct (1 side kick. 2-3-4 by 4 your foot is behind you after being spun back around behind you all the while in the air at the same level you kicked)
10x Rocky Balboa’s (4ct punches – in fighter stance – Jab cross jab cross) @ rep 5 switch to Jab cross jab upper-cut.

Transition to Lake: Indian Race Run

The indian race run is like the indian run but with two races added. The last person in line sprints up to front and back to back and keeps going around back up to the front. So each person does two loops around the train. When that sprinter gets to the back the first time, the next person in line races him back up to the top. Upon reaching the beginning the first person stops and the second person begins his loop to the back where the next last person will race him up to the top. (Repeat).

The Thang – Big Quarters

An AMRAP around the lake for time 20 Minutes. At each quarter mark around the lake there is one exercise. Each one increases by 25.

@3 O’clock do 25 Burpees
@12 O’Clock do 50 Merkins (or 2ct Iron Mikes)
@9 O’Clock do 75 Flutter Kicks (single count)
@6 O’Clock do 100 LBC’s
Start at 6 O’Clock with no LBC’s.

Transition to State Farm Stairs:

Merkin Centipede: In single file plank line. AS FAST AS POSSIBLE. Last person does merkin roll (from warmup) and sprints to the front of the line. As soon as the sprinters feet passes the next persons head, the next person Merkin rolls to the side to a sprint to the front. (Repeat).
Baby Merkin Centipede: Same thing but on elbows.
Sun Bathing Centipede: Same thing but in reverse plank (belly up – or stiff straight crab)

Mary – Thor Slappers

At top of small stairs do 10x Thors (BBS + 4 Hammers)
Run to top of big stairs
At top of large stairs do 10x Clap Jacks (clapping merkin + Star Jack)

Transition back to AO: Three lines with this JODY

F3 F3 – F3 Beatdowns are the best
Always Free but you give up some rest
F3 F3 – Jesus Christ is His Name
Givin Glory to Him is our Aim
F3 F3 – High Impact Men Givin glory to His Name
Day by Day We give Christ the Fame
F3 F3 – I hope my wife don’t get mad today
Cause I woke her up goin to F3
F3 F3 – We hope our wives don’t get mad today
Cause I’ve gone to F3 five times this week
F3 F3 – Gettin up before dawn is what we do
It don’t seem right if it ain’t in the gloom
F3 F3 – Iron Sharpens Iron Day by day
Sprints and Burpees all the way
Sprints and Burpees all the way
F3 F3 – God Help us Trolley’s on Q, 200 Burpees is what he wants us to do.

BOM

Jumping Into Risk

Struck Down But Not Destroyed

December 28, 2019 Lillydipper

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Mountain Climbers (four count), 10 Cherry Pickers, 10 Rockettes, 10 Baby Arm Circles Forward and 10 Backward
THA-THANG:
Get Bricks out of Truck. Mosey Across Street to Trail that meanders to gate at Lyons Bend. We will run with bricks for five lights then do 5 Mini-Man-Makers, 10 Jump Squats, 20 Squats and 25 Wings Up (still holding bricks). Those getting finished first run in place with bricks. We will then run for five more lights doing same exercises when stopping but with 25 Wings Out (instead of Wings up). We will then run five more lights doing same exercises but with 25 Wings Down. Next, five more but with 25 Overhead Presses. Finally we will run for five more lights and do same exercises but with 25 Rows. We will then mosey on roadway back toward AO. However, we will stop in lowest parking lot on way back to bear crawls to inlets with bricks. Finally, mosey back to AO and drop off bricks.

Mosey through entrance way of northern ball fields and go to northernmost ball field. We will number off into two teams. One team starts at home plate and the other team starts at second base. We will do relay race with each man running around bases before next man starts.

Mosey to striped field in outfield. We will do suicides running to each line and back to start but doing 15 Baby
Crunches each time we come back. Those who finish suicides first will alternate between 10 Big Boys and 10 Merkins until everyone is back.

Mosey to pavilion. We will alternate between 25 Picnic Table Pull-ups and 25 Bench Dips. Next we will do 20 of each, then 15 of each, then 10 of each, and, finally, 5 of each.

Mosey past pitching cages at Northern Ball Fields to Cardiac Hill. We will run up the hill stopping to the following exercises at the following locations:

Curve 1: 25 American Hammers (four count)
Curve 2: 25 Hello Dollies (four count)
Curve 3: 25 Decline Merkins
Benches: 25 Bench Dips

Mosey to CMU Pile. We will break into teams of two each for Doras. While one man Bernie’s to curb and sprints back, the other works on the exercises, then each man switches. Teams will do the following exercises:

100 Overhead Presses
100 Curls
100 Bell Ringers
100 Rows

Mosey back to AO.

COUNT-OFF & NAME-O-RAMA
10 men, no FNGs.
CIRCLE OF TRUST/BOM:

2 Corinthians 4:8-11

“We are hard pressed on every side, but not crushed; perplexed, but not in despair; persecuted, but not abandoned; struck down, but not destroyed. We always carry around in our body the death of Jesus, so that the life of Jesus may also be revealed in our body. For we who are alive are always being given over to death for Jesus’ sake, so that his life may be revealed in our mortal body.”

As the year of 2019 comes to a close, I have been thinking about our brother, Pinto. This has not been an easy year for him. As you know, he had a major heart attack at the start of the year. His mother died later in the year. He began to cope with exhaustion and significant weight loss and weakening of the bones that led to a break in his back and tear in his rib cage. He found out that multiple myeloma, a disease that causes cancer cells to accumulate in the bone marrow, was causing his bone weakness, weight loss and exhaustion. Pinto is now undergoing chemotherapy and may have to receive stem cell therapy. All of this has certainly given him pause to think about life in ways that we usually do not slow down to do. As he told me at UT Hospital after he was diagnosed, “Lily, don’t take the chance to exercise with your F3 brothers for granted. It is a blessing to be able to do so.”

Pinto was willing to admit anxiety in facing his treatment for multiple myeloma. He is not only facing difficult treatment that can lead to sickness and exhaustion – he is facing his own mortality. That can be a horrifying task. But, as I think of our brother, I also think about the armor he has for his fight.

Pinto has the knowledge that he has loved his family strongly. He is a wonderful father. I remember the time he wanted to make sure who the hell my wife, Jan, and I were when we invited his daughter, Molly, to a Children’s Hospital Event where families stayed at a local hotel. Fortunately, his wife already knew Jan well (and had met me a number of times) and after finding out we were alright people, he allowed Molly to go with us. But Pinto was going to make doggone sure his little girl was going to be safe. I think of Pinto’s relationship with Hooker, the strong bond between father and son, how much pride he takes in Hooker and who Hooker has become (as well as in Molly and who she has become) And, I think of the powerful love Pinto has for his wife, Tessa. That love was particularly poignant that day I saw them both in the hospital. Both of them were exhausted, Lee from recent back surgery and Tessa from the sleepless nights by his side in the hospital. The power of their love was tangible.

Pinto also has the armor of his relationship with God. He believes in God and knows that God will be with him no matter where the journey with multiple myeloma takes him. Gents, how many of us have truly faced death square in the face? When we do, will we have what Pinto has? I know that Lee Gentry wants to beat this cancer, to live on to enjoy life with his granddaughter (Hooker’s future child) that is due in May. I think he will. Yet, even if that were not the case, Pinto knows where he will go when he breathes his last breath here on earth. That has to be comforting. He knows that life goes beyond these fragile moments here. He has a Father in Heaven who will never abandon him and will take him Home when his days here are gone.

Finally, when I consider my friend, Lee Gentry, I know that whenever his final day comes (which will probably be after mine since I am older than he is), Christ’s life will be revealed in Lee’s mortal body. Because Pinto, Lee Gentry, though hard pressed by cancer and persecuted from every side is living the kind of life that God wants him to live. He will be the first to tell you that he has had and will continue to have his human moments of doubt and anger. But, he strives for more and seeks God in doing so. And, in so doing, he reveals the love of Christ.

So, as 2019 comes to a close, I not only pray for Pinto’s health but I give thanks for his presence in our lives.

MOLESKIN:
Prayers for our brother, Pinto, and his family. Prayers for Ed, cousin of Curveball, who died yesterday. Prayers for Ed’s family.
ANNOUNCEMENTS:
Polar Bear Plunge on New Year’s Day and 2nd F party (wives or partners only, no children) at Tank’s home on Friday, January 3.

Bear Each Other’s Burdens and CMUs

December 27, 2019 Pool Boy

THE SCENE: 40’s and dry. Sweat was imminent
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-2 x each leg 180 Lunges – Done OYO for a total of 180° – lunge in front (90°), lunge at 45°, lunge to the side (0°), lunge backward at -45°, lunge straight backward (-90°).
-10 x Tennessee Rocking Chair – (S/O to WaxJob for this exercise) – Begin with arms straight out in front of you: 4 ct IC: 1) touch hands to toes, 2) squat down with hands going straight out in front of you, 3) touch hands back to toes, 4) stand up straight with hands out in front

Partner up (partners used later at Sophomore Hill)
-5 x each Booyah! Merkin (modified to do high fives instead of shoulder taps as described in the Exicon)
-5 x Bropees
-3 x each / 6 x total Squat Walking Rockette – Start in a parallel squat with arms in front and kick your left leg toward your right hand, squad back down, kick your right leg toward your left hand, squat back down and repeat.

THA-THANG:
Black Snake to Sophomore Hill. PAX are getting better on the spacing but still need some work on their turning spacing.

DORA Circuit AMRAP for 10 minutes:
1. 3-legged Bernie (aka Laverne & Shirley – S/O to Guardrail for naming this one) – backwards run joined at the hips up the paved part of Sophomore Hill
2. 5 x Bropees at the top (high-five encouraged to avoid jumping into each other with a high-ten Bropee)
3. Wheelbarrow down the grassy part of the hill – halfway switch (modify if both PAX cannot do all the way down the hill to a bear crawl or lunges)
4. 5 x Booyah! merkins at bottom (same high five modification as during the warm-up)

DORA Crew (3 HIMs per group) – 5 minutes AMRAP per round

Exercise	Round 1	Round 2
Hodor	1 CMU	1 CMU
Run / walk	1 CMU	2 CMUs
Thrusters	1 CMU	0 CMUs

Recover called – no time for Round 3 (plus who knows if the Q would have been able to run/walk carry 3 CMU’s).

Flutter kicks IC after “recover” was called and PAX were still putting away their CMU’s.

Black Snake back to the AO

Mini sprint workout
100% Sprint down to the bottom of the parking lot
15 second recovery
100% Sprint up to the top of the parking lot
15 second recovery

MARY:
BBS 1 minute AMRAP until 6:15
COUNT-OFF & NAME-O-RAMA
17 HIM’s bearing each other’s burdens and CMU’s (link no pic uploaded). No FNG’s. Welcome back from sleep deprivation aka a new baby, Gump!

CIRCLE OF TRUST/BOM:
F3 has meant so, so, so much to me! Today we focused in the workout on working together as HIM’s. To be able to better bear each other’s burdens as I’ll read from Galatians 6 here in a moment, as the PAX have known and seen in me, more transparency and vulnerability is required to be able to better bear each others burdens. It’s F3 so much as the organization so much (though it is a solid organization) but the HIM’s who walk with me, push me, and ENCOURAGE me at 5:30 A.M. when I would previously see another woman not my wife. This was evil and wicked what I did before, but now God has changed me and my life so dramatically for the better. So while it might seem like verse 1 of the the following passage is a bit off on a first reading of the passage, I think it fits perfectly into where I’ve been walking and how we ought to walk was HIMs:

Galatians 6:1-5
“1 Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness.
Keep watch on yourself, lest you too be tempted.”
2 Bear one another’s burdens, and so fulfill the law of Christ.
3 For if anyone thinks he is something, when he is nothing, he deceives himself.
4 But let each one test his own work, and then his reason to boast will be in himself alone and not in his neighbor.
5 For each will have to bear his own load.

When we exercise (physically and spiritually), we’re doing several things. We stretch our comfort zones working out and this will be especially true today. This passage outlines them for us:
1. v1-2 – Bearing each other’s burdens (especially through prayer – we’ll come back to this)
2. v.3 – Don’t think you’re something when you’re nothing
As Proverbs 27:2 says “Let another praise you, and not your own mouth; a stranger, and not your own lips.” We may think we’re something, but God tells all of us that we are nothing and to be humble about everything.
3. v.4-5 Each one test his work, bear his own load.
When you workout, you’re not comparing yourself to other HIMs here. God has given us each different talents, abilities, skills, bodies. But we are called “to be faithful and not successful” as I heard Rick Dunn say at Maple Street Nights a few weeks ago. Paul agrees “”For who sees anything different in you? What do you have that you did not receive? If then you received it, why do you boast as if you did not receive it? (1 Corinthians 4:7)”

Back to Bearing each other’s burdens
You’re here to bear your own load and carry other HIM’s burdens when they can’t, and you let them when you can’t. Like how the thrusters were made SO much easier without CMU’s and how if we’d had time the Hodor would have been easier as one HIM tried to bear all 3 CMU’s at once.

So now we will do that in prayer triangles. Prayer triangles explanation:
Share 1 prayer request per HIM ~10 seconds each. Sincere but brief.
After all PAX in your triangle have shared, one HIM take initiaitive and start praying for one of the HIMs next to him.
Go around the triangle and one HIM pray for one HIM each of the other PAX in your triangle.

When all groups finished the Q said “bring it in” and prayed as one group of HIMs bearing each other’s burdens.

MOLESKIN:
Prayer for all of the HIMs present going into 2020 that we would bear each other’s burdens both at F3 and wherever we go as God calls us.

ANNOUNCEMENTS:
JUCO NYD workout is ON for 0530 (with rucking after the normal workout is on. JUCO Rush will start at 0700 just for this week).

Polar Bear Plunge New Year’s Day 12:00pm. Meet at the Wye in Townsend. Immediately following we’ll have 2nd F at Soccer Taco Northshore. This has grown to be an awesome 2nd F event! Don’t miss out on something that seems impossible but could be invigorating!