July 13th, 2016 By Seahorse

22 Pax joined YHC for a Humid HMP Hump Day VQ.

Kicked off with a verse from 1 Corinthians 6:19: “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a high price. Therefore honor God with your bodies.”  This is part of what F3 is about–building stronger temples; stronger men, for a greater impact in this world!

Warm-up

• *SSH x20
• *Prisoner Squats x20
• *Seal Claps x20
• *Front Sun gods x20
• *Rear Sun gods x20

The Thang

*At each speed bump until road converges (OYO):

• Prisoner Squats x 15
• Merkins x 15
• LBC’s x 15
• Plank till six arrives

*A 42’ ship rope was awaiting the Pax at the road convergence. Indian Run the long way round to Pull-up Bars, staying on the pavement (no short-cuts).  This required good teamwork as rope had to constantly be moving so lead could grab.  Rope was dropped 1 time (25 Merkins).

*Starting at pull up bars (OYO):

• Pull-ups x10
• Dips x10
• Sprint to retaining wall past bridge by lake & do Box Jumps x10
• Sprint long way round, up the stairs & back around to Pull up bars
• Rinse & repeat for a total of 4 reps

*Partner up with similar fitness level/size/age/etc, then split into 2 groups for Tug of War with the 42’ ship rope. Losers run the rope back while winners mosey with big grins.  We were running short on time so the right side rope tuggers allowed Hot Wheels to shut this exercise down quickly.

*Mosey Rope back to parking lot, then:

COT/MOLESKINZ

• We were graced with 3 Out Of Towners: Crotch Rocket from Charlotte Metro (one of the OG F3’s), Deuce from Charlotte Meca and Plunger from Winston Salem
• Marine Corp Marathon coming up; $20 discount; see Barney Fife for the deets
• Hump Day Happy Hour, 5:30p today at the Brewer’s Kettle on Oleander Dr.
• September Fort Bragg Spartan Race coming up; see Parrot Head or Gobo for the scoop
• Lots of F3 expansion happening; w/in last month launched Johnson City, TN & Jackson MS & between both have seen over 160 FNGs!  Launching soon: Houston, Tampa, Orlando, Chattanooga, Virginia Beach, Birmingham; Man Power is Needed.  If you can spare a Fri/Sat to help launch, your expenses will be paid; reach out to expansion@f3nation.com to get more info/volunteer
• Whiteville, NC will be launching in September.  Last is going down first 2 Saturdays; Consider joining him
• 15 minute Prayer time immediately after Friday HMP workouts at 6:20a under Shelter#1
• Papa Smurf support event in Greenville, NC, last Saturday of this month (July 30th); version of the Bear/Goat; Trump is going and can take @ 7 Pax with him
• Prayers for: the Pax/continued strengthening of F3 men; for our nation; for those fighting for our freedoms & keeping us safe daily; thanks for health/ability to work out/worship freely

Thanks to all who posted and handled my big rope on my virgin Q!  Strong work Pax!

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