11 PAX came out for YHC’s 1 YR F3 Anniversary at Kenny’s Grave. I’m thankful for meeting Key West at Sunni Skies over ice cream and for his boldness in stepping out and putting on the EH. I still remember that first time out at ‘Mutany’. Howard put on a great Q that had me wondering what I was doing out there. In honor of Howard’s Q, I planned on putting the PAX through some of the same pain we went through a year ago…with a twist.
WARM UP
Run around the track and over to the field
SSH x12
Slow Merkins x12
Mountain Climbers x12
Imperial Walkers x12
Sir Fazio Arm Circles x12
THE THANG
‘Starfish’
Set up a cone in the middle (starting point) with five stations making the shape of a star…Bear Crawl to each station, complete exercise, run back and complete SSH x10…then start over and make your way to the next station. Exercises were Burpees x5, Star Jumps x10, Merkins x15, Squats x20, LBC x25. Plank until all PAX finish. – REPEAT
‘Evolution of Man’
Cones are spaced 10 yards apart going down the field…
Dragon Walk to first cone/Dragon Walk backward to beginning/Chill-Cut Plank for 10 Count
Crab Walk to second cone/Crab Walk backward to beginning/Chill-Cut Plank for 10 Count
Bear Crawl to third cone/Bear Crawl backward to beginning/Chill-Cut Plank for 10 Count
Duck Walk to fourth cone/Duck Walk backward to beginning/Chill-Cut Plank for 10 Count
Sprint to fifth cone/Backward Run to beginning/Chill-Cut Plank for 10 Count
‘Wheelbarrow Relay’
Grab a partner and wheelbarrow as far as you can along cones used for previous exercise. At each cone (10 yards) complete Merkins x10 while in Wheelbarrow (TClaps to those that made it all 50 yards).
MARY
PAX complete Windmill Planks and other various ab exercises while 1 PAX (sometimes 2) sprint around the parking lot. When they return another takes off until all PAX have completed a lap.
COT
Great talk at COT! YHC has come so far over this past year and it wouldn’t be possible without the support of these men. I am thankful for their encouragement and the opportunity that F3 provides to fuel male leadership in a world where it is desperately needed. This has been a great outlet during trying times in my life. YHC shared Joshua 1:9 “Be strong and courageous, do not be discouraged for the Lord your God will be with you wherever you go”. This is one of my ‘Life Verses’ that gives me confidence to be more than I could be on my own. LET US BE COURAGEOUS MEN! Imp took us out in prayer. There are many medical concerns discussed that we lifted up to HIM.
