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F3 MeCa | December 8, 2019

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Spending Time with Your Buddy

  • When: 08/14/19
  • QIC: Buck
  • The PAX: Shooter, Extractor, Guinness, Gigem, Hokie Pokie, Big Blue, Patagonia,, Amway, Ostello, Buck

As I prepared for my first Q at Afton this morning  I knew that I needed to do my best to bring it. The PAX of Afton are studs and demand a challenge. As I pulled in saw a good group beginning to assemble. No doubt ready to put in the work. A little chatter and 5:30 rolled around. As the disclaimer was given there was one PAX pulling a Buck coming in on two wheels. None the less disclaimer and off we went.

Mosey around parking lot a couple of times. Then over to the the collection area to introduce everyone to their buddy for the morning. Who was the buddy you might ask. Well that happened to be the 35lb cinder block that everyone would share their time with. This morning it was going to be about quality time with your buddy.

Mosey to tennis courts carrying your buddy.


  • SSH x 25 IC
  • Burpee
  • IST x 10 IC
  • 2 burpees
  • Windmill x 10 IC
  • 3 burpees
  • Lateral Squats x 7 IC
  • 4 Burpees
  • Arm Circles

Thang: Every exercise on one end would be done with buddy and sprint to the other end of the court for a core exercise between buddy exercises.

Round1: Sprint to opposite side for 10 WWII between each buddy exercise

  • Squats with block overhead x 40
  • Curls x 40
  • Elf on shelf x 10 each side
  • Merkins x 20

Round 2: Sprint LBC x 10

  • Lunge with block overhead x 10 each leg
  • Reverse curls x 20
  • Lawn mower pull x 10 each side
  • Decline Merkins  x 20

Round 3:Sprint American Hammer (Russian Twist) x 10 each side

  • Single Leg Squat x 10 reach leg (use fence for balance)
  • Tricep Extensions x 20

Pick up your buddy and carry to the playground. Nicely sit buddy down and move to the monkey bars.

  • Pull-ups x 10 (done in groups of 3 PAX while the other PAX plank alternate until all PAK have completed pull-ups).
  • Merkin walk x 8 each direction (plank position on QIC command walk right in plank position, merkin, walk left in plank position, merkin)

Pick up buddy and mosey back to storage area and lie your buddy to down to rest. You buddy has had a busy morning and the rest is well needed.

Mosey to the shelter for Mary.

  • Low Flutter x 20 IC
  • Crunchy Frog x 10 IC
  • RBC x 20 IC
  • Leg Climbers x 10 IC

Announcements, prayers, praises:

  • Prayer for Gigem’s former basketball coach diagnosed with cancer
  • Iron Pax 2019 coming in September


What a privilege to lead such a fine group of strong men at Afton this morning. Everyone put in strong work today despite the humidity. QIC only hopes that the Afton studs got their monies worth today. If nothing else their bond with their “buddy” was made stronger as they shared in the mornings activities. Each having to depend on the other to carry out the tasks that had been presented by QIC. QIC saw the relationship between PAX and buddies grow stronger this morning. Each making sure that the other was not alone and knew that each would provide what the other needed at the appropriate time.

Much like the relationships that grew as PAX and buddy worked together, the relationships we all develop grow as we all learn that we were never intended to make it through this task we call life alone. God created us as relational beings. As men we can often fall into the false ideal that we are to be strong and not depend on others. God has blessed each with special talents and abilities that we are to use for those around us. As we grow to understand both, that it is okay to depend on others when needed and to use the gifts and talents we have been blessed with to help others, then and only then will we be able truly serve those around us. Relationships will grow and we become the men that we not only want to be but as God created us to be.

Again thank you gentlemen for playing along today. The next time you pick up that block remember hat is your “buddy” See you all again in the gloom soon.

Walt Bundy

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