Weather: Warm and Humid/Foggy

QIC: Bing

Pax: Wahlburger, Stagecoach, Ripken, Jimmy Dean, Manziel, Bubbles, Olympus, Big Mac, Goob, ShamWow, Posh, Zeus, Denali, Mugsy, Crab Cakes, Sniper, Gator, Lancelot, Bing

5:15 rolled around with another solid showing of pax in the Nolan parking lot. Core Principles and disclaimer was shared and we were off for a warm up mosi including high knees, butt kickers, and side shuffle (x2).  COP included:

  • SSH x20 IC
  • Strawberry Pickers (not tappy taps) x10 IC
  • LBCs x10IC
  • Wheezy Jeffersons x10 IC

After a short mosi over to the basketball courts it was time for the Thang.  Mugsy was quickly let down realizing we weren’t there to play basketball in this early gloom.

Today was the day to deconstruct some burpees. Sorry Chili Pepper, you missed out on this once.

Lining up on the end line, making 5 stops along the way, the pax would build up to a full burpee with the following:

  1. Squats
  2. Leg Thrusts
  3. Merkins
  4. Get Ups
  5. Full Burpees

First round included 2x, 4x. 6x, 8x and 10x with bear crawl as the mode of transportation.  Second round was 1x, 3x, 5x, 7x and 9x with crab walk as the mode of transportation.

The pax pushed hard, complained mightily and then mosied back for a round of Mary to round out the final 5 minutes.  The challenge was to do all cadence count, but that was a bit of a fail.

  1. V-ups
  2. American Hammers
  3. LBCs
  4. Big Boy Situps
  5. 30-60-90


The month of March around the region is the mental battle awareness month. The theme is #NOOYO meaning No On Your OWN.  We have an army of men ready and willing to help.  Do not let isolation win!  Shieldlock with a brother in the glooom!

I referenced a great podcast this morning and strongly encourage everyone to listen: F3 Mental Battle Podcast.

Need to talk to a professional for suicide prevention: 1-800-273-8255


  • Today is the last day to sign up for GrowRuck and get the shirt!!
  • Sup n Run 5k end of May
  • Ronald McDonald House March 31 – sign up now.


  • Praise to Jimmy Dean for reaching out to Big Mac in a time of need, unknowingly – NO OYO
  • Jimmy Dean’s shoulder and his ticker
  • Lori’s appointment with the surgeon
  • Mrs. Clean and her double pneumonia
  • Sarah and her continued recovery

I wanted to end with something our brother Zeus shared with me today…

A soldier with PTSD fell into a hole and couldn’t get out. When a SNCO walked by the Soldier called out for help, but the SNCO yelled back, “Suck it up son, dig deep and drive on,” then threw him a shovel. The Soldier did as he was told and dug that hole deeper.

A Senior Officer went by and the Soldier called out for help again. The Officer told him “use the tools your SNCO has given you”, then threw him a bucket. The Soldier used the tools and he dug the hole deeper still and filled the bucket.

A psychiatrist walked by. The Soldier called, “Help! I can’t get out!” so the psychiatrist gave him some drugs and said, “Take this. It will relieve the pain and you will forget about the hole.” The Soldier said “thanks” and followed his advice, but when the pills ran out he was still in the hole.

A well-known psychologist rode by and heard the Soldiers cries for help. He stopped and asked, “How did you get there? Were you born there? Did your parents put you there? Tell me about yourself, it will alleviate your sense of loneliness.” So the Soldier talked with him for an hour, then the psychologist had to leave, but he said he’d be back next week. The Soldier thanked him, but he was still in the hole.

Another Soldier , just like him, happened to be passing by. The Soldier with PTSD cried out, “Hey, help me. I’m stuck in this hole!” and right away the other Soldier jumped down in there with him. The Soldier with PTSD started to panic and said, “What are you doing? Now we’re both stuck down here!” But the other Soldier just smiled and replied, “It’s okay, calm down, brother. I’ve been here before….. I know how to get out.”

No matter what you’re going through, you are never alone.

But don’t be too proud to SHOUT OUT!, ‘HELP I’m stuck in this Hole’ ……

We all get stuck in a hole from time to time but all it takes is to ask your mates for help and we will be there even if we have to jump in that hole with you. ?


~Bing Out