July 24th, 2020 By Chicken Strip

Mosey to Circle of Honor

Jacked Up:
SSH (Jumping Jacks) x 50 IC
Seal Jacks x 40 IC
Plank Jacks x 30 IC
Crossover Jacks x 20 IC
(Same as a SSH but instead of bringing feet together, alternate crossing one leg in front of the other)
Jack Webbs x 10

Mosey to Train Station Parking Lot

HIPAA Violation:
11 – 1 Ladder – Burpees and … Burpees w/ 3 sets of 7 squats
Start at one light pole: 11 Burpees
Run to next 3 light poles: 7 squats at each
Run to 4th light pole: 1 Burpee
Run back to start and decrement by 1 at start and increment by 1 at end

Mosey back to AO

No time for Mary

Announcements
Sat. – Clown car to F3 Albemarle to support the AO launch. Meet at the Kannon AO at 6AM – details on Slack
– Kannon workout at 7AM led by The Burgh

Mumblechatter

I went through this workout (both Jacked Up and the HIPAA Violation) at an F3 Metro workout led by HIPAA from F3 Gastonia. He initially called it 7-11 but quickly as morale deteriorated we renamed it the HIPAA violation. We did the ladder up and down a parking deck staircase but given the heat and humidity that was a definite no-go.

The Jacked Up warm-up was a great crowd pleaser. The crossover jacks were such an easy coordination effort that they should definitely become a standard exercise. Loafer arrived just in time for the Jack Webbs which we did in accordance with the exicon with 1 merkin and 4 air presses. incrementing by 1 merkin and 4 air presses each time up to 10 merkins and 40 air presses.

T-claps to Sir Topem, I think he got through all the ladder and definitely was the only one to do so. This was a shoulder burner and mental fight for sure since it was 12 merkins every time – no break.

And to make the shoulders burn a little more YHC led the longest prayer ever while the pax tried to keep their arms raised. I did my best impression of an excited youth pastor: “Lord Jesus we just…and Jesus…and we just ask…and I just thank you…and umm…umm…” I might still be praying I’m not sure if I said Amen or if the pax just rebelled and went to coffee anyway.

I thought for sure that showing up on time to 3 workouts in a row would cause hell to freeze over but if it did it certainly didn’t cool anything off at Kannon.

Big Country shared how much F3 and the support and encouragement from the other guys had meant as he’d increased his consistency at the workouts in the last month. The beauty of F3 as you give more to the other men you get more support from others. Iron sharpens iron and we shoulder each other’s burdens.

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