Fabio (Joe Hamilton) – Page 2

Get Right Shamruck Style

February 17, 2026 BackBlasts

AO: shamruck
Q: Mermaid
PAX: Baby Boomer, Fabio (Joe Hamilton), slappy, Polly, Mermaid, Lizzy, Drano
FNGs: None
COUNT: 7
WARMUP:
Nope
THE THANG:
Old Faithful loop through Gulf Park, CAK, and some laps on campus
MARY:
nope
ANNOUNCEMENTS:
nope
COT:
Examples of guardrails where I am successful because of my process. How I make it to F3 consistently and regularly.
An example of where my guardrails are weak and I am unsuccessful in my goals. Eating. I do not have the same prep in my food consumption, therefore I choose the convenient option which is expensive, high calorie, and poor choices. The yield is overweight, and unsuccessful in health goals as well.
f3nation.com/drp

Not as rainy as I was led to believe

February 11, 2026 BackBlasts

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Aquafina, Tropicana, Matlock (Bill Maddox), Gibbler, Cinco (Scott McGuire), P3, Rainbow, Casey Kasem (Jess), Cat Gut (Mike Davis), Cosmo 2, Fabio (Joe Hamilton), Gilligan (R. J. Duncan), Waffle House (Brady Greene), Tecmo
FNGs: None
COUNT: 13
SSHs, shoulder blasters, a decision to make. Enjoy the great outdoors and maybe get wet? Or retire to the Pavalon where it’s dry but dark, and where Gibbler still smells?

We did a little Rte 66+ up the dragon to warm up, and just when @Tecmo was feeling good about his decision to come this morning, we pivoted to the Pavalon and partnered up. A Pavalon partner pivot.

Lots of Rainy Day Burpees followed by various break excercises, including the TRC/Crab legs , the rumors of whose banishment from this platform have been greatly exaggerated.

My only regret is not having a speaker and not being able to shock tender snowflake sensibilities with some of my favorite música en español.

Faith, in my understanding, is an abject dependence. For most of us it comes from desperation and failure. But how else could we ever truly live?

Grateful for a presidential hospital visit. Grateful for a life, and for the challenges and rewards of a new life together.

Eliza’s Diarrhea Adventure

February 10, 2026 BackBlasts

AO: shamruck
Q: Drano
PAX: Eliza, slappy, Mermaid, Fabio (Joe Hamilton), FixerUpper, @Polly
FNGs: 1 @Polly
COUNT: 7
WARMUP:
No
THE THANG:
Rucking Belmont West
MARY:
No
ANNOUNCEMENTS:
Escape from Haw Ridge is March 27th :muscle:

COT:
I noticed in Israel’s (Jacob’s) life when he was ready to leave Laban he took his wives opinion into consideration. He told them his perspective and listened to theirs. In a time when male leadership was unquestioned and the standard.

Today, male leadership is still necessary, but heavily challenged by our culture. My encouragement to us is to make sure that our leadership is commanded, not demanded. Make sure we receive the role, by our humility and example, rather than take the role by force and aggression.

Ice ice baby

February 9, 2026 BackBlasts

AO: shamruck
Q: Eliza
PAX: Lizzy, Mermaid, Drano, Fabio (Joe Hamilton), Trojan, slappy
FNGs: None
COUNT: 7

THE THANG: went to the track due to ice

COT: what gives you rest? Where do you find rest?

Shamrockruck

January 24, 2026 BackBlasts

AO: shamrock
Q: Eliza
PAX: Baby Boomer, Mermaid, Lizzy, Drano, Honeydew, Stitch, Crawlspace, Fabio (Joe Hamilton), MacGruber, Voodoo, Polly, Anchorman, slappy
FNGs: None
COUNT: 14
WARMUP: tempo squats

THE THANG: ruck to gulf park with vests and rucks, carrying 80,60,40,20 # sandbags. Exercises at the turn. Back to flag

COT: Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.

Thomas A. Edison

This quote applies to life in general, but also to your marriage. Never give up.