White Shoe took home a parting gift from today’s installment of Ambassador. One-inch wide, quarter-inch deep gash in the heel of his hand. #invisiblegloves That was just halfway in. He left some blood.
Do not relent. Dig deep. Fight hard. Feel the threshold, and then go past it. Expect more and expect worse. Herein lies the approach we men of F3 take.
A few minutes before 0700, the PAX of Ambassador gathered well beyond the beltline in a neighborhood we aim to reach with the same relentless approach, though humble in the offering. Sixty minutes on a Saturday. We dug in and fought hard. And left some skin and blood.
THE THANG:
Run the stairs, begin to stretch the legs
CLASSIC ROCK
SSH x20 / Imperials x20 / Burpees x10 / Windmills x15 / Wendell G-mills x20
Run to the circular planters, walled in by bricks 2.5 feet high
OFF THE WALL
Box Jumps x20
Decline Plank Flutters x20
Alternating Step-ups x20
Plank Donkey Kicks x20
(Repeato x3; mixed in some squats/mericans/burpees for recovery)
Move to the grassy hill
HILL CREATURES
7 Crawls:
- Crab Walk Up >> Crab Toe-Taps x15 >> Bear Crawl Down >> Peter Parkers x15
- Crab Walk Up >> Crab Toe-Taps x15 >> Bear Crawl Down >> Peter Parkers x15
- Run up >> Irkins x10 >> Run Down >> Peter Parkers x15
- Run Up >> Dirkins x15 >> Run Down >> Burpees x10
- Run Up >> Decline Flutters x15 Run Down >> Single-arm Partner-assisted Mericans x5/ea
- Run Up >> Decline Flutters x20 Run Down >> Single-arm Partner-assisted Mericans x5/ea
- Run Up >> LBCs x20 >> Run down >> Burpees x10
Run up to the brick building above the tennis courts
BALLS, CHAIRS & Qs CHOICE
- Balls to the Wall x15
- Burpees x10
- People’s Chair x15
- BTW x20
- LBCs x30
- People’s Chair x20
- BTW x25
- Dying Cockroach x15
- People’s x25
- BTW x30
- Burpees x10
- People’s x30
- Flutters x15
- BTW x50 #PAXfave
Move to tennis courts, recover on the easy run around the baselines
OLD SCHOOL
- Doubles lines suicides / Fun with Planks
- Doubles lines suicides / Fun with Planks
- Boat/Canoes
DONE
Announcements:
- Memorial Day Convergences – Catalyst site & Zero Hour site, both at 0630
- Hush Puppy is running a Conversation On Race on Wed 5/20 at 0730. 615 W Hargett Street. #invigoratingmaleleadership
Prayers:
- Hush Puppy’s family / Orwell’s / Burgundy’s
YHC reminded each of us that Ps 103 says the Lord is gracious and compassionate, slow to anger, abounding in love; he doesn’t treat us as our sins deserve. Each of us has done things we didn’t want to do yesterday. So we confess them, we thank the Lord he doesn’t hold them against us, and we move ahead in his love.
Deliverance prayed for us. Then off to the golden arches. #classycoffeeteria
Nice work, brothers.
