THE SCENE: Nearly perfect with a nice gloomy fog rolling in at the end
F3 WELCOME & DISCLAIMER – Complete
WARM-O-RAMA:
Somewhere between 5 – 12 of the following….Cherry Pickers / Baby Arm Circles (Fwd/Bwd) / Harry Rockettes / Hillbilly Walkers Tempo Squats
THA-THANG:
Mosey to the back parking lot slowing down at the speed bumps as desgined with 5 Burpees at each bump.
Spread out across parking lot
Bear Crawl 1 space then did 1 merkin, Bear crawl 2 spaces then 2 merkins, working up to 5 spaces and 5 merkins then back down to 1 – BBS waiting for the six
Lunge 1 space / 1 Bobby Hurley / Lunge 2 space / 2 Bobby Hurley – work up to 5 then back down to 1 – scissor kicks waiting for the six
Lazy Dora – Battle Buddy Up
100s – Partner 1 does Shoulder taps while Partner 2 holds plank – alternate at 25 reps; run a lap around parking lot (approx .25 miles) at 100 reps
200s – Partner 1 does LBCs while Partner 2 does a 6in leg hold – alternate at 25 reps – lap at 100 and 200 reps
300s – Partner 1 does Squats while Partner 2 holds Al Gore – alternate at 25 – lap at 100 and 200 and 300 reps
Mosey over to Circle with St Patrick
10 dips / 10 inclines / 10 declines / 10 box jumps – run to end of parking lot and repeat, PAX got around 3 cycles before Recover was called and Mosey back to the flag.
MARY:
Finished up with some Hello Dollys
COUNT-OFF & NAME-O-RAMA
12 HIMs
CIRCLE OF TRUST/BOM:
It was a year ago this week that I attended my first F3 workout at JUCO on Guardrail’s VQ. I came to show support to a friend fully knowing that 5:30a workouts and me weren’t going to happen. In fact, I am pretty sure I showed up 5 minutes late and missed the only part of the workout I could do. Well fast forward a year and now I can’t sleep past 4:45a on a Saturday. So annoying, but such a blessing. Nonetheless, as had been said many times the workout is what gets a guy here but it’s the fellowship and faith component that keeps them coming. That is true for me and hopefully many of you two. Reading Phillipians 3 – full of great wisdom but it was versus 17 that really reminded me of how important F3 is to me. Paul speaking…”Brothers, join in imitating me and keep your eyes on those who walk according to the example you have in us.” Through this time, my appreciation for community and being surrounded by other godly men has grown deeper and deeper. I need it just like I need water and sunshine. Just like we need each other to push and motivate us through a workout, even more I need that daily inspiration and Christ-like examples in my life that each of you represent. I love seeing all the 2.0s in the pictures from Shamrock as the example you all set for these young men is making a difference. There are so many men out there that need a community like F3. Men living in isolation and despair, with hope so far in the distance. It has been great to see Shamrock grow so quickly. I encourage each of you to keep reaching out to those in need and being someone worth imitating.