The Culmination

CONDITIONS: Weather – 81 degrees, 89% humidity, SW @ 6mph. Life – Unpredictable, difficult at times, part of Sky Q’s master plan for us.

PAX: Gambit, Judy, 12 Gauge, Grayson Allen, SMCG (Respect), Spaulding (Respect), Mini Van (Respect), Chum Bucket, Meat Gazer, NeNe, Spaghetti-O, Radar, Squid (Respect), Tubbs, Hermanos, Clancy (Respect), Ambien (Respect), Fester, Ready Mix, Floss, Crack, Swanson, JV, Jethro, Schnitzel (Respect), Earhart, Stones, Bartman (Respect), Coach K, Hulk (Welcome), Messi, Sunshine, Cable Guy (Respect), Sawed Off (QIC).

COT: In recognition and in memory of those that cannot be with us this morning, we’ve collectively chosen to do a difficult thing. We lift these people up in our thoughts, our prayers and through our effort.

Margaret (63), Bile Duct Cancer, Actively Fighting

Jim (65), Leg Cancer, Actively Fighting

George, Pancreatic Cancer, Passed Away 2020

Bradley (74), Esophageal Cancer, 14 Mo. Cancer Free

Rex (76), Lung Cancer, Passed Away

John (96), Prostate Cancer, 12 Yrs. Cancer Free

James (46), Brain Cancer, 9 Yrs. Cancer Free

John (71), Chronic Lymphoma Leukemia, Actively Fighting

Stephanie (37), Breast Cancer, 5 Yrs. Cancer Free

Jeramy (20), Lymphoma, Passed Away 2012

Juanita (67), Breast & Lymph Node Cancer, Actively Fighting

Ken (69), Prostate Cancer, 11 Yrs. Cancer Free

Lloyd (56), Pancreatic Cancer, Passed Away 2018

Peyton (16), Lymphoma, Actively Fighting

Dennis (51), Acute Lymphoma Leukemia, Actively Fighting

Wilbur (71), Leukemia, Passed Away 2012

Larry (71) Colon Cancer, Passed Away 2013

Linda, Breast Cancer, Cancer Free

Veronica (73), Lung Cancer, Actively Fighting

Bennett (85), Colon Cancer, Cancer Free

Lenny, Brain Cancer, Terminally Ill

Will (44), Melanoma, Cancer Free

Liz (19), Glioblastoma, Passed Away 2015

Mary (54), Melanoma and Lung Cancer, 10 Yrs. Cancer Free

Christine (75), Lung Cancer, 15 Yrs. Cancer Free

Pam (68), Breast Cancer, 24 Yrs. Cancer Free

Jeanette (73), Melanoma, Cancer Free

Barbara (60), Colon Cancer, Passed Away 2000

P.B. (70), Lung Cancer, Passed Away 1988

Madeline (53), Breast Cancer, Cancer Free

Tracy (57), Thyroid Cancer, In Remission

Bill (43), Brain Cancer, Passed Away 2018

John (62), Stomach Cancer, Passed Away 1983

Helen (80), Ovarian Cancer, Passed Away 2002

Amanda (35), Breast Cancer, Cancer Free

Scott (57), Brain Cancer, Actively Fighting

Marna (37), Breast Cancer, Passed Away 1987

DISCLAIMER: This has been a difficult month. Push yourself and the man next to you and recognize that you have the privilege of being out here. Modify where necessary, but hold yourself accountable.


TTT x 10 IC

Michael Phelps x 10 IC

Arm Circles x 10 IC (both ways)

Helos x 10 IC

Mosey to LCC


Breakout in to groups of 3:

  • Group 1 – 10 Blockees OYO
  • Group 2 – 10 Burpos OYO
  • Group 3 – 10 Star Burstees OYO

Rotate through all stations.

Mosey back to pad.

Bear Crawl Burpees across pad and back

LL Cool J (Lunge, Lunge, Burpee, Jump) across pad and back

Broad Jump Burpee across pad and back

Circle Burp

Mosey 1 lap around parking lot

Hurpees x 20 OYO

Deconstructed Burpee – 5 count descending ladder

Spider Man Burpee x 20 OYO

Burpee EMOM x 10 OYO – 4 min



Welcome Hulk!

Cotter Coach K – Great to see you back in the gloom.


Coffeeteria to be in parking lot

Urkel is tabulating official Burpee count for month

Coach K thanks everyone for support and offerings. Needs another refrigerator to house all the food.

Swanson wants people to train for P200.

Monday Qs – take it easy on our PAX.


Ware family

The countless family members, friends and individuals that have been impacted by illness.


  • It’s been an amazing and awful month. YHC is inspired by the efforts and accomplishment put forth by the region to support a brother in his fight. Together, we’ve gotten better physically, socially and spiritually. Unfortunate circumstance has brought us closer together and strengthened our collective bond; moving forward, how hard will we work to maintain it?
  • As Coach K stated, “cancer sucks.” It is indiscriminate, it is untimely, it is cruel and it is a formidable adversary. As is often referenced among F3 circles, man is not designed to fight through life alone, and that principle holds true here too. If nothing else, the month of July has taught us that together, we are capable of overcoming difficult things. We can persevere through suffering. We can find good in bad situations and we can keep taking that red pill, knowing that it’ll make us better.
  • T-Claps to Grayson Allen, Messi, Sunshine and Hulk for getting after it this morning. Those kids did more in 45 minutes than most do in a week. #Strongbody #Strongcharacter
  • T-Claps to all the PAX that pushed through injury and pain this month. Your presence did not go unnoticed.
  • Thanks very much to Liz Claiborne for providing Coffeeteria. I can’t imagine what you battled through at Starbucks on a Saturday morning.
  • Tip of the cap to Squid and Urkel for their leadership in this month’s challenge. Be it coincidence or divine intervention, Squid discovered the Colon Cancer Coalition Challenge for July and partnered with Urkel to design an ambitious and fun competition for us. With that in mind, send all complaints of pain and suffering to
  • Thank you very much to all of the PAX that shared their personal stories with me for this morning’s Q. I recognize how sensitive and raw the emotions associated with your experiences are. I appreciate your candor and trust in me.
  • Congrats to all three sub-regions for the massive burpee counts. No one likes a tie, but winning was not the objective of the month’s challenge. It was to lift up a brother through the good-spirit of competition. I think we did that in spades.
  • A celebration of sorts will be planned and shared soon. I think we all deserve a beer.
  • As always, thank you for the opportunity to lead. It’s an honor to serve such an noble group of men.

Sawed Off Out.


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