25 Pax, including 1 FNG, showed up for the festivities this wet and nipply morning.

Welcome FNG Guppy!!!

YHC arrived to the AO a little early to get a quick run in before the fun, and to my surprise, Princess Cut was there.  So we got in an EC run of two miles.  Thanks Princess Cut!

It was awesome to see the great turnout coming back from the run.  Off we were as we moseyed to the opposite parking lot to warm-up.

Warm-Up

  • Side Straddle Hops IC x 20
  • Imperial Walkers IC x 15
  • Good Morning IC x 15
  • Imperial Squats (Squat with a alternating leg raise/toe touch) x 10
  • Mountain Climbers

The Thang

We stayed in our warm-up circle for a little Global Warming (Hold Al Gore with shuffling).  We started off shuffling to the left until I called for 5 burpees.  When then shuffled to the right until I called for 5 more burpees.

With the size of the group, we couldn’t mosey over to the amphitheater (not enough space) for the amount of ‘suck’ that was about to happen.  So we stayed in the parking lot and split into two groups that lined up and faced each other.

Today’s objective = drop sets.  We did multiple circuits of 3 exercises without rest.

  • Derkin (feet on the curb) x 20, Merkin x 15, Incline Merkin x 15
  • Squat Jump x 20, Air Squared (without the claps, just held squat position) IC x 15, Mike Tysons x 10
  • Diamond Merkin x 10, Merkin x 10, Werkin x 10
  • Monkey Squat (arms hanging between legs to touch the ground) x 20, Quarter Squat x 20, Monkey Humpers x 15
  • Dips (hands on curb) x 25, Tricep Merkins x 12 each side, Tempo Merkins x 8
  • Left Split Squat (right foot on curb) x 15, Right Split Squat (left foot on curb) x 15, Air Squat x 20
  • Balls 2 Wall IC to 25, Frog Merkin (pushups in position similar to bear crawl) x 15, Air Presses IC x 25

We then got back into our two separate groups for 2 rounds of the following:

  1. Caterpillar (box jumps over Pax in chilcutt – cycle through)
  2. Indian Bear Crawl (with plank instead of Merkins)

After this, we stayed in our 2 separate groups for an Indian run in opposite directions to the tennis court.

At the tennis court, group 1 did People’s Chair while group 2 lined up and did Broad Jump Burpees across the width of the 2 tennis courts.  Upon completion, group 2 did People’s Chair while group 1 did Broad Jump Burpees.

We moseyed on over to the pavilion with the lights on.

Mary

  • V-ups x 20, LBCs with legs straight up x 20, LBCs x 20
  • Homer to Marge x 20
  • American Hammers x 20

Announcements

  • U-Turn (Starbucks) run tomorrow morning at 6am followed by Lucky Charms going over proper form for a couple exercises (around 7am)
  • 10 of the F3 Pax are collectively running 565 miles in the month of February to raise awareness for transitioning veterans.  Asked for donations, which go towards the non-profit org GallantFew.  You can donate at https://www.crowdrise.com/brycemahoney1-RunRangerRunV.
  • We have raised the money to get started on the F3 fundraiser for The Outlet.  We need to coordinate a date/time to get together for those who want to hang out while Deadbolt and Roger Roger prep and cook the meat.  A big “THANKS” to those that donated to get this started.

Verse

Proverbs 27:17 – As iron sharpens iron, so one man sharpens another.

I spoke about the F3 tagline and that it means more than just pushing each other at the workouts.  It’s about being there for each other as a community and building each other up.

I took us out in prayer.

Thank you for allowing me to lead you men this morning.  You drive me to do and be better.  I appreciate all of you.

Forever in your hearts,

Bernie

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