Lions, Tigers, and Bears

Lions, Tigers, and Bears

Workout Date:



Kiwi (Respect)


First Base, O’Douls, The Single Barrel, Kiwi (QIC)

The Thang:

AO: Catapult

Conditions: overcast, wet, balmy (62) – is this really January?

1 minute warning was missed due to the old man donking around in his car listening to music but fast start from there.

Disclaimer – did not formalize but these long timers know the drill

F3 Mission statement  – formalized and it was perfect

Five core principles

Warm up

15 of everything


Tempo Squats


LBAC forward / backward

Seal Claps

Overhead Claps


Mosey to coupon pile and then to large parking area – lots of mumble chatter because I brought my Ruck to see how 35 lbs felt doing some exercises ( it sucked).  The mumble chatter consisted of oh no another ruck style workout – here we go again with the red headed step child pressure to sign up for GrowRuck. Didn’t happen wouldn’t be prudent (Dana Carver – George Bush Jr for y0u youngsters).

More mumble chatter – its wet do we really have to get on the ground

Boo Hoo.

Bear with me slightly modified (loved it so much when Rousey did it)

20 squats w Block or ruck (30+ Ruck seemed much harder than same weight block)

bear crawl about 10 yards

20 Merkins

bear crawl back

20 20 X 4 count flutters with coupon/ruck overhead

bear crawl

20 X 4 mountain climbers

bear crawl

20 X curls with coupon / ruck

Mosey to Tiger Station 2

20 Decline Merkins

20 Incline Merkins (question as to what these were but got it straight)

20 Flop’s Wall Bunnies – heels to a wall with knees up then lower knees to the ground and back up – harder than you think.

20 LBCs

Mosey around the Church to Lion Station 3 at the Cross

20 Step ups

20 Carolina Dry Docks

20 Rock Balboa’s each foot

20 LBCs

Mosey back to Bear with Me (modified to lunge walking or toy soldiers just for something different)

20 squats with coupon/ruck

lunge/toy soldier

20 Merkins

lunge/toy soldier

20 4 – count flutters

Lunge/toy soldier

20 – 4 count mountain climbers

lunge / toy soldier

20 – curls with coupon/ruck

return coupons

Pax choice Mary back at Catapult flag

First Base – 20 Hello Dollies

O’Douls – 20 Penguins

The Single Barrel – 15 New York City Rockettes brown eye to the sky – (double leg bicycle kick then brown eye to the sky)

Kiwi – 15 box cutters


Started with some personal thoughts about the God of my choice.

Bible Verses:

So we fix our eyes not on what is seen but on what is unseen, since what is seen is temporary, but what is unseen is eternal. 2 Corinthians 4:18 NIV

Why standest afar off, O Lord? Psalm 10:1

God is “a very present help in trouble.” But He permits trouble to pursue us, as though He were indifferent to its overwhelming pressure, that we may be brought to the end of ourselves, and led to discover the treasure of darkness, the unmeasurable gains of tribulation.

We may be sure that He who permits the suffering is with us in it. It may be that we shall see Him only when the trial is passing; but we must dare to believe that He never leaves the crucible. Our eyes are Holden; and we cannot behold Him whom our soul loveth. It is dark—the bandages blind us so we cannot see the form of our High Priest; but He is there, deeply touched. Let us not rely on feeling, but on faith in His unswerving fidelity; and though we see Him not, let us talk to Him. Directly we begin to speak to Jesus, as being literally present, though His presence is veiled, there comes an an answering voice which shows that He is in the shadow, keeping watch upon His own. Your Father is as near when you journey through the dark tunnel as when under the open heaven!

Prayers for O’Douls work mate who lost his wife to cancer

Prayers for my son Will and his life choices and Chris and I as we parent him, my upcoming travel over next couple of weeks

Prayers for my work mate who is struggling with stage four Pancreatic Cancer

Prayers for USA, Soldiers, Police, Firemen, and Health workers as well as all struggling with Covid.

Great work by all – this Q for me coming back from Covid was a tough one but felt great.

Honor to lead these men!

Kiwi out

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