We had a great crowd this morning! 22 PAX showed up despite being warned on Twitter to fear the bandanna. As it was cold, I wore a toboggan. Sorry to disappoint. We worked it this morning. This is what went down.
Partner Up
Pass Out Hammers and Tires
Mosey to back parking lot
Circle Up
Warm Up
SSH 25
Imperial Walkers 25
Good Mornings 15
Windmills 15
Merkins 20
Mountain Climbers 20
Tire Burpee Press 10 OYO
Mosey to bottom of Sonora
Sonora Set
Partner 1 Tire Slams
Partner 2 run up hill – Barbarian Squats with hammer x 20
Flapjack
Partner 1 Reverse Lunge with hammer
Partner 2 run up hill Tire Burpee Press x 10
Flapjack
Partner 1 Thrusters
Partner 2 run up hill Tire in and outs x 10
Flapjack
Mosey to recycle bins
Recycle Set
360 Right 15
360 Left 15
Grave Diggers Right x 15
Grave Diggers Left x 15
Tire Curls with hammer x 15
Tire Shoulder Press x 15
Partner Tire Dips 20
Partner Derkins 15
Partner Tire Dips 15
Mosey back to trailer
Throw tires on trailer
Mary
LBC x 30
Slow Flutter 30
American Hammers 30 with hammer
Done!
Bullhorn took us out with a great prayer.
Announcements
The Bull on 1/23 in Durham. 4 hour bootcamp workout from 6-10am. It will start and end at Mad Hatters next to the East Campus at Duke. The course will cover 6 miles. There will be breaks for water and food along the way. Need to get a Raleigh crowd there.
Prayers
Continue to pray for YHC wife’s aunt Ashley (44) who is fighting cancer. She is going through chemo. Prayers for the family and the doctors.
Moleskin
The highlight of the morning was Au Pair figuring out a new way to carry his tire down the Sonora Street hill. He let it roll. We watched as the tire picked up speed. Faster, faster. Au pair quickly changed from a slow jog to a full sprint to catch up with the tire. Before the tire could plow into the PAX instantly killing one or more innocent men, Au Pair saved the day and caught up to his tire. Well done. (Note: I may need to incorporate this into a future workout.)
With the New Year comes the opportunity to set fitness goals – “New Year’s Resolutions.” Make a point to write down what you want to do and be specific.
- How many F3/other workouts are you going to commit to each week? Write it down.
- Sign up for some CSAUP events. The Bull in Durham is 1/23. The Mule is 3/5. The Nog Run Club 8K is also 3/5 if you’re looking for a double down. The Tobacco Road Half Marathon is 3/13. The Mud Run is 4/30. The Komen 5K is 6/11. Blue Ridge Relay is 9/8-9/10. All of these will have a good group of F3 brothers involved.
- Look into using a fitness app to track your progress. 200 plus F3 men are on Strava but there are other fitness apps out there. This is a great way to further accountability with the F3 PAX. Also easier to track your goals since the legwork is done for you.
- Sign up to Q. If you haven’t done this before, do it. It’s a blast. Sign up and you’re on the hook. Reach out to someone to co-Q. I’d be happy to co-Q with you.
- Now’s the time to set your goals and stick to them.
Thank you for the opportunity to lead and to serve. Aye!
Screech
