Date: 2026-02-21
AO: ao-the-furnace
Q: Capsized
PAX: Sockos, BeWell, Paddywhack, Mr. Schneebly, Yo-Yo, Capsized, Newt, Woody, Side Car, Solo Cup, Side Car, Solo Cup, Goober FNGs: 3 Side Car, Solo Cup, Goober
COUNT: 11
WARMUP:
Good Mornings
LBACs
Willie Mayes Hayes

THE THANG:
Heavy is the Head:
Pax headed over to the basketball court to find a crown (50lbs sandbag) waiting for them. They circled up and one by one, pax took turns carrying the crown rifle carry around the circle while the rest held plank/squat hold. After passing off the crown, everyone did 3 burpees.

Decisions Have Consequences:
Rd 1:
10 Burpees
25 Cindy Curls
25 Squats
30yd bear crawl

Rd 2-4:
Pax democratically voted one exercise out but then had to double it the following round.

Sockos thirst for burpees is insatiable…

MARY:
The Throne:
60 sec Wall sit
45 sec plank
30 sec rifle carry hold with Cindy
10 slow merkins IC

ANNOUNCEMENTS:
Second F Breakfast 3/21 at 07:30 BeWell to share location

Freed to Lead book relay. BeWell committed to finish the book by next week. Who wants it next???

COT:
Praise for a new places to live for Yo-Yo :raised_hands: Let’s plan to help him move on 3/7 after the beat down!

Sockos prayer for strength and recovery with family seizure and sickness

Newt prayer for foster care/adoption decision coming up on Wednesday

Side Car prayer for friend who passed away recently and for recent engagement and all the emotions in between

Great coffeeteria with you all after! YHC didn’t plan timing right with all the FNGs and let the natural convos flow after but will post this weeks Q-Point here!

King
The King is the first component of the daily Royalty Race the HIM runs with himself for proper personal alignment. The inspiration for the Royalty Race comes from Jack LaLanne, who said that exercise is king and nutrition is queen-put them together and you’ve got a kingdom. F3 added the Jester because we realized that the wrong
temptation will topple even the strongest man’s fitness kingdom if not held at bay through disciplined application of the DRP.

Main takeaway for me:
– A man maintains Fitness for reasons outside of himself
– Fitness is best Accelerated by running with faster men

Tags: ao-the-furnace, Sockos, BeWell, Paddywhack, Mr. Schneebly, Yo-Yo, Capsized, Newt, Woody, Side Car, Solo Cup, Side Car, Solo Cup, Goober