August 28th, 2019 By Walt Bundy

YHC thought it would be nice to shake things up a bit this morning. The inspiration came from cleaning out the garage. While doing so YHC came across some old familiar items that were once used by himself and his 3 2.0’s as training for basketball and baseball. Realizing that we all still have a little athlete living in us YHC thought why not challenge that inner athlete with a little strength and agility workout. YHC arrived early (I know what you’re thinking Amway 5:25 is not early) but I was earlier than that to set up the toys for today’s workout.

5:30 arrived and much to YHC’s disappointment there were only the 5 Pax for the workout. That’s okay more fun to be had. No disclaimer as all veterans in attendance.

Warm-a-rama

Off with a short mosey with butt-kickers, high knees, karaoke, quadraphilia and back to where the circuit was set up.

• SSH x 20 IC
• Cotton Pickers x 10 IC
• Arm Circles
• Michael Phelps (Torch assumed this meant pull-ups were on the agenda)
• Toy soldiers
• Duck walk

The Thang

10 stations with two exercises per station. Each exercise would be performed for 1 minute, 10 second rest and then the next exercise. During next 10 second rest move to next station and repeat. After 2 stations were completed take a run form the station to around the island and back. Repeat until all 10 stations were completed.

• Station 1: Slam Ball (30,20,10 pound your choice), WWII
• Station 2: Merkins, Squats while balancing on BOSU ball
• Station 3: Hammer Time (sledge hammer beating tire alternating sides with swing), Low Flutters
• Station 4: Lunges (with or without block), Upward Row with block
• Station 5: Hurdles (jump side to side over hurdle Low or high hurdle), V-Ups
• Station 6: Curls with Block, Plank Jacks
• Station 7: Tricep Extensions, Mountain climbers
• Station 8: Box Jump or Step ups, Chest Press with block
• Station 9: Agility Ladder, RBC
• Station 10: Rope, LBC
• Each member moseyed to return a block or tire.

No Mary as we hit the core pretty good and were out of time by the time we all returned from returning blocks and tire.

Announcements, Prayers, Praises

• Mental Health Awareness
• Torch new MQ for Whetstone
• Prayer for Bullseye’s back
• Prayer for Submarine’s continued recovery

Moleskin

Today was a ton of fun. YHC was hoping more Pax would be out as this was his anniversary ( Well it was actually last week but YHC was down with a little physical issue) beat down  to enjoy it but no fear, the garage always needs cleaning out and those that missed out may get to enjoy it in the near future. Big thanks to torch and Kojak for swapping with YHC. They guys put in good work this morning. You could see that inner athlete that had been kept trapped inside coming out in them all. Of course a little too much came out of Torch if you know what I mean (Amway).

I would be remiss If YHC did not mention this month is Mental Awareness Month. We know that as men we particularly have a difficult time admitting that we may be struggling with things. Hey, we are strong men and the providers of our family. We have been taught that we are to put on the strong front, suck it up and move on. Too many times this leads men into states of depression and sense of hopelessness or helplessness. Guys it shouldn’t and doesn’t have to be that way. We are created as relational beings for a reason. That is so that we communicate with one another. Not just about the ball game, weather, etc. but even those things that we are struggling with. F3 provides a platform in which men can get to know one another in a way that would allow us to find a brother that we can open up to.Who better to understand one man’s struggles than another. We are not meant to fight these battles alone nor do we have to. Guys if you see a brother struggling reach out to him. Remember if a brother does open up to you that he may just need someone to listen. If he asks for advice offer it. If you are struggling reach out to a brother. We are all stronger together. The Whetstone may a be just the avenue that many of us need. Don’t hesitate to reach out to Torch. He is more than ready and able to hook you up with a brother that can be there for you.

Again, it was as always a pleasure to lead today. Thanks for playing along.

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