December 20th, 2019 By Kirk Schultz

Throughout this week YHC thought of several different beatdown scenarios and kept coming back to the same thing: Group Effort. F3 brings us together primarily through exercise, up before the sun, giving all we got with likeminded men out to better themselves for the daily physical and mental battles life gives us. But at the end of the beatdown sessions the PAX always come back together as a group, knowing what we just finished, proud and acknowledging each other’s accomplishments then celebrating with prayer and fist bumps. So, the goal in the gloom this morning was movement as a group, solidarity through cadence called exercises at 4 pain stations with no down time. 11 PAX came out for the challenge, LETS GO.

Short mosey, circle up for warm-a-rama:

-SSHx20ic

-ISTx15ic

-Cotton pickers x10ic

Station 1 (foyer at main entrance)

-PAX line up in plank and stay in plank as each does 7 merkins, bear crawl to other side, repeat with six merkins. Run across courtyard to station 2

Station 2 (foyer on other side of courtyard)

-SSHx10ic, Mountain climbersx10ic

-squatsx10ic, 15 monkey humpers oyo

-peoples chair, YHC calls out 3 PAX (individually) to run to flag pole, 2 burpees, run back. Run down to the bottom of driveway circle for station 3

Station 3

-5 burpees

-low flutterx20ic, low dollyx20ic

-5 burpees

Run to courtyard for station 4

-dipsx15ic (or something like that due to a slight voice inflection issue)

-4 hot pursuits

-15 CDDs oyo

Back to station 1:

-Repeato with 7,6,5 merkins

Station 2

-SSHx15ic, Mountain climbersx15ic

-squatsx20ic, 15 monkey humpers oyo

-peoples chair, YHC calls out 3 other PAX (individually) to run to flag pole, 2 burpees, run back.

Station 3

-6 burpees

-low flutterx20ic, low dollyx20ic

-6 burpees

Station 4

-dipsx15ic (or something like that, @Pharaoh has mass number confusion)

-6 hot pursuits

-15 CDDs oyo

Station 1

-Repeato with 5,4,3 merkins

Station 2

-repeato

Station 3

-repeato

0614, mosey to cars, no Mary…….RECOVER!

Tons of no quit, upper/lower body plus core all got attention today. Lots of chatter in the group to include @Talladega justifying his newfound Snapchat account and talk of a sloping toilet. The group energy was awesome, a true testament to power in numbers. Thanks for coming out!

Announcements

-GREMLIN 2020, sign up! 01/18/20

Prayers

-@Ueckers wife

-Unity in our Government

-CMPD Sgt. Frunzi and his family

-Homeless

 

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