Internal Dialogue. Time 5:10 “Crap it’s 10 after! Shoes are in the garage. No! Still wet from Q vs Q. That was fun! Okay. Get the Mud Run shoes. They should be try and they won’t smell as bad as these. Man did I have these laced this tight? No wonder they didn’t come off. Okay. Ready. Wait. Check for bells in the trunk. Their there. I need to get that out of the trunk before I mess it up. Man its 13 after! How am I leaving so late? Good. At least the BBC news won’t be on. Can’t stand those people. Rude! Is that Aquaman? No. No F3 sticker. Wonder who’s at #TheRush? Have to get there soon. Lights are in my favor this morning. Good. Man that guys nuts for riding his bike on Arlington in the dark! Wait! Is that Circuit Rider? Yep! He’s going to have to hump it to make it by 5:30. Is that someone running? They have to be drunk or carrying the light in there hand. Yep. She’s got it in her hand. Almost there. ‘Morning men’ Hope I have my 30 in here. Where’s my flag? Okay it’s here. Here come the Ruckers. Not a big crowd. This isn’t about you it’s about them. Give’em something that they can take with them for the rest of the day! ‘One minute’ ‘Okay. It’s 5:30 and I’m your Q…” Disclaimer and we are off like a dirty shirt.

#Sunrise
COP
SSH x 20 IC
Good Mornings x 10 IC

#TheBride
With a partner
Partner runs to Shelter and does 5 pullups while one partner does exercise. Flapjack. As a team complete:
KB Swing x 100
KB Clean x 100
Single Arm Row x 100
Squat KB figure 8 x 100

# Respect
While partner does 10 Prisoner Get Ups one partner does 4 lunges (1 each leg) to 1 Thruster. flap jack. For 100 yds.

#2x Respect
Irkin & Derkin Ladder up 5, 10, 15, 20
Curls & Tri Ext 5, 10, 15, 20,
Irkin & Derkin Ladder down 20, 15, 10, 5

#ListentotheByrds
Mary
American Hammer x 15
KB flutter kicks x 15
KB ext Sit Ups x 15

COT/BOM
Prayer requests for White Panther (FNG) and family; Spinal Tap and family; YHCs neighbor and cancer; Students/teachers/parents and testing in schools; safety tonight uptown (downtown) and over the weekend with lots of folks in town for baseball. Abu has the Q at #FirstAid has the Q at #WestsideStory; Chumlee has the Q at #Blastoff; Cousin IT has the Q at #BoydLeeBeatdown and Someone has #116 Saturday; Past Due has the Q for #TheCommons Sunday. No shortage of opportunities because there’s also Washington and Farmville! Run for Life is Saturday at 9am Riverpark North. The Big Run is next Wednesday 6pm at Uptown Brewing Company. Sasquatch Pre-blast and sign up are on the website f3enc.com

MOLESKIN
“The Circle of Trust is so we as men can be vulnerable when we are ready.” (Bono) When YHC is in the middle of the sufferfest it always helps to have someone whose mumblechatter keeps spirits up. This morning that was Bono. His words to an FNG showed understanding. That’s what leaders do. We all learned something this morning and this post put the Mean Mean Stride mentality right out front. The reminder for me is always about the 3rd F. Make it tough and they will like it. Thanks men for helping me to push my personal rock a little bit further this morning. #ListentotheBirds