On the 1st day of F3 my true Q gave to me…
W/u jog around the cold dark fields and return to start lot for ICx20 SSH, ICx10 fazio arm circles (forward and reverse) and ICx10 imperial walkers and hillbillies.
Move to fields for a 12 Days of F3 set. Started on the line and the Q called the 1st exercise. PAX completed exercise with plank hold for the 6. Q calls 2nd exercise and PAX completes then repeats 1st exercise. Build to completion as follows:
1st – sprint half across field and back
2nd – wide grip tempo merkins ICx2
3rd – burpees x3
4th – squat star jumps x4
5th – diamond merkins x5
6th – mt. climbers ICx6
7th – shoulder taps ICx7
8th – regular tempo merkins ICx8
9th – BTTW ICx9
10th – chill cut plank hold ICx10
11th – people’s air press ICx11
12th – SSH ICx12
MARY – plank-o-rama
Count-off was 12 #HIM
Name-o-rama
Announcements – CSAUP Sat 6 am Womble, M4L party Sat night, Fri options include Sleeveless 0500, Crazy Ivan 0530 and Cletus 0545
Prayer Request – mostly unspoken but always keep in mind any brothers working through life challenges
Message was focused on the season, how quickly it can fly by, and that the greatest gift you can give or receive is presence. Be present this season but don’t just be with someone – engage with them, don’t just thank someone – be genuinely thankful for them and all they do.
COT as YHC took the PAX out in prayer
EC before – 187 for 2 miles
EC after – Deadbolt and a couple #HIM joining him for extra run to achieve his mileage goal for 2017. Great work DB and way to continue as a leader for us all.
