January 28th, 2025 By JD

Eleven eager men showed up for a workout to keep warm by.  The clock hit 05:30 and before we began YHC made apologies to Bearclaw, Q for yesterday’s Murph, for striking out as lone wolf and not following the Q’s schedule. F3 is about leadership and fellowship and exists to foster both. After that, off we went. Here’s how things went down.

WARMUP:

Mosey with a combination of high knees, butt kickers, defensive slide, and regular mosey to the parking lot, where the real warmups began:

• SSH x 20
• Windmill x 10
• IST x 20
• Penny Pickers x 10

THE THANG:

Count off by twos – thank you Gold Rush for the impromptu math lesson  –  Mosey to back left corner of the parking lot and the 2s stayed where we were, while the 1s Indian ran to the ticket booth, perform the exercise there and then Indian ran back. Here’s how that went down:

• 2s 8-Count Body builders – 1s run – 10 WWIIs IR run back and swap
• 2s Jump Squat – 1s run – 10 Merkins run back & swap
• 2s American Hammer – 1s run – 10 Mt Climbers run back & swap
• 2s Shoulder Taps – 1s run – 10 SSH run back & swap

Mosey to wall – wait too much ice on the sidewalk, audible to the portico, thank you Uncle Floyd for the suggestion. Tweaking the original plan, the 2s stayed at the portico, while the 1^st ran around the traffic island at the front of the school

• 2s Wall Taps – 1s run & swap
• 2s Crunchy Frog – 1s run & swap
• 2s CDDs – 1s run & swap
• 2s Plank Wall Tap – 1s run & swap

MARY:

People’s Mary was called and here the result:

Gold Rush: Freddie Mercury x 15

Dr. Lecter: Crunchy Frog

MadDog: Low Flutter

SS Minnow: Heels to Heaven

Othello: The W

MOLESKIN:

I think everyone got their money’s worth today!  Everyone was moving and I saw no down time from anyone. Good thing we kept moving because it was cold this morning.  Had to change directions after finding ice on the sidewalk by the wall. Taking Uncle Floyd’s suggestion, we moved to the portico. Things worked out and we continued. Good thing, I had intended on a combination of Buprees, Quadraphilia, and Carioc had we stayed at the Wall. I still had one more set of exercises, but time ran out.  Thank you for all the hard work gentlemen.  I hope you felt the burn!

PRAYERS:

For the employees at CLT in the death of one the worker on the ramp. Terrible situation as the accident happened in the open and many people saw this happen.  For Constitution for Chris Hill who is seeking employment.

Honor to lead these men

“As iron sharpens iron, so one person sharpens another.”

– Proverbs 27:17

 

 

 

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