Grunge Churham Q Count To Date:

1. ThickBush (1/6)
2. Hare Ball (1/7)
3. Strollin’ Rone (1/14)
4. Pooty Tang (1/17)
5. AM-SCRAM (1/23)
6. Moosenlauf (1/30)
7. Sugar Walls (Today)

Forecast called for snow. Beautiful morning.

YHC rucked to the AO to meet up with Tox, Bump (both crushed an EC 5K) and Hal. Seems the fluffy white stuff brings out the puss factor in most of the BC PAX so the Pooty Tang crew decided to converge up at the Sugar Walls this am. And so there we all stood @ 0545, 4 wide, 4 tall. The Horseman of the Snowpocalypse. We all know who the real badasses of BC are.

Time to get to work.

WARM UP

• SSH, x 10 Cadence
• Sun Gods, F & R, x 10 Single
• X Wing, x 10 Cadence
• I Walkers, x 10 Cadence
• BW Squats, x 10 Single

MAIN EVENT

Introduced the workout for today – I call it “Pineapples.” If you are a Kevin Hart fan, you know the reference. Plan is to hit three sets of exercises for three rounds. Each set is comprised of a couplet, as detailed below. For rounds, we will use the X-Fit rep count scheme of 21-15-9 just coz me. We will also be getting into the snow, coz we all know, there’s no business like snow business.

I. SET ONE – Pull Up Bars

• Burpee Pull Ups
• Toes to Bar (Top Guns)

Each PAX performs a round of 21 reps each of both exercises, then a round of 15 reps each, then a final round of 9 reps of each, OYO. Low squat hold while waiting for everyone to finish up.

II. SET TWO – Rock Pile

• Lateral Jump Burpees
• Rock Thrusters

Each PAX grabs a rock. Each PAX performs a round of 21 lateral jump burpees over their chosen pet rock OYO, then walks with rock in OHH out across the field approx 20 yards, then performs 21 rock thrusters OYO. Walk back with rock in OHH 20 yards to start point. Repeato sequence with 15 reps each, then completo with 9 reps each.

III. SET THREE – The Hill

• 8 Count Body Builders
• LBCs

Line up at the bottom of the hill. Each PAX performs 21 reps of the 8 Count OYO, then runs up the hill and performs 21 LBCs at the top OYO. Run back down the hill to start point. Repeato sequence with 15 reps each, then completo with 9 reps each.

Awesome fun. Hella strong work by this 4 pack of badasses. But we ain’t done, so let’s…

Head back to StartEx fo’ some…

MARY

• Hal: Am Hams, x 10 Cadence
• Tox: Cockroaches, x 10 Cadence
• Bump: Scissor-Hands, x 10 Cadence
• YHC: Derkin/Plank 4 Square, x 10 Single

BOM/COT

Announcements

• Tox: The Wolf, 2/29, 0700, @ Duck & Weave (or as YHC affectionately calls it, F*ck da Beav).
• Tox: The Gambler, somewhat tentatively scheduled for 5/9. YHC informed the PAX that this conflicts with the 24 Hour Malawi Children’s Initiative fundraiser @ Southern Village, scheduled for 5/8-5/9. Tox stated he would take it back to the committee to see if the date can be pushed back a week or two. Stay tuned.
• Bump: Will be taking the Q @ the Battering Ram (or as YHC affectionately calls it, da Butt Ram) tomorrow (Sat, 2/22). EC likely. Check channel.

Name-o-Rama

BOM

The Kaizen Principle is a Japanese philosophy that is comprised of several elements, but the driving force is based on continuously encouraging employees at every level to implement changes and improvements in small increments, which over time, results in significant advancements in overall corporate efficiency, quality, effectiveness, and productivity. This philosophy was popularized by Toyota in early 2000’s and has been widely adopted by major corporations worldwide. Kaizen can easily be translated to apply in our personal lives. Instead of basing your success or failure on the accomplishment of large, complex, or amorphous tasks or goals, focus instead on making small or minor incremental changes that can help improve or enhance every aspect of your life. Stop thinking in terms of how you need to make a certain income, or want to have a better relationship with your wife or children, or you need to be a certain weight. Instead, break things down and think in terms of small achievable steps you can take today and each day forward to help you to add value and contribute to furthering your progress towards achieving these goals. Then, disregard minor setbacks, and focus on congratulating and giving yourself credit for making these incremental improvements every day.

Kaizen is also a philosophy of personal empowerment and accountability. Each and every employee is tasked with the responsibility for how they can personally add value to their individual roles and make things better for those around them, and ultimately for the organization as a whole. As each person contributes their small part, the entire process becomes better, stronger, more effective, which in turn, makes each person better and stronger. King Solomon imparted this bit of wisdom in Proverbs 27:17 – “As iron sharpens iron, so one person sharpens another.” This is the very mantra for F3. As members of this organization, regardless of who or where we may be in our journey, we have the affirmative responsibility to take active steps to help and motivate each other to be better and stronger, which in turn, strengthens and furthers the mission of F3. Take this philosophy into your daily lives. Find ways in which you can make small incremental changes and contributions each and every day to make things better for yourself and all those around you. Make this world a better place for you and your loved ones. Aye!