Elsinore’s North Hills Twitter post after the workout this morning was very appropriate, “7 for a chain gang tour of North Hills, courtesy of @F3Screech.” The Wikipedia definition for chain gang – “a group of prisoners chained together to perform menial or physically challenging work as a form of punishment.” 7 men ran through the North Hills neighborhood in pitch dark carrying a car tire with one arm and holding a sledge hammer with the other. We weren’t chained but we were a close group as F3 brothers are. Check. Menial or physically challenging work? Check. Punishment? Double check. Here’s the work this chain gang completed.
Warm Up Set
Warm up Jog around Baseball Field and back to lot
SSH x 25
Good Mornings x 20
Windmills x 15
Imperial Walkers x 20
Merkins x 20
Mountain climbers x 20
The Thang
Pass out hammers – get a tire
Mosey with tire and hammer through North Hills neighborhood to corner of Davidson & Hyde, hammer and tire coupons in tow
Hyde Corner Set
Partner Up
Partner 1 Barbarian Squats
Partner 2 run up hill with tire – Tire Burpee Press x 10
Flapjack
Partner 1 Thrusters
Partner 2 run up hill with tire and hammer – Tire Slams x 20
Flapjack
Stack up tires with partner – Derkins off tire
Dips off tire
Tire Curls with hammer x 25
Mosey to corner of Tyrell & Currituck
Tyrell Corner Set
360 Right x 20
4&8 Lunges Right x 20 (hammer left shoulder)
Grave Diggers Right x 20
360 Left x 20
4&8 Lunges Left x 20 (hammer right shoulder)
Grave Diggers Left x 20
Mosey to Parking Lot
Parking Lot Set
Tire Burpee Presses x 10 OYO
Tire Slams Right x 10 OYO
Tire Slams Left x 10 OYO
Mary
The Dolly x 20
Rosalita x 20
LBCs x 20
Freddy Mercury x 20
Six inch leg hold 10 count around circle
Done!
Announcements
High Life mentioned Ethanol needs Qs. Tiger Beat HC for November. I said I’d sign up for one.
Prayers
My wife’s sister-in-law Ashley found out Wednesday she has colon cancer. We found out last night. Prayers for her healing, prayers for her family including two small children, prayers for her doctors. Wisdom and peace.
Today’s message in the Duck Commander Devotional spoke about citizenship.
“But our citizenship is in heaven. And we eagerly await a Savior from there, the Lord Jesus Christ.” Phillippians 3:20
“In the country we live in, we usually take our freedoms for granted. We do not realize what a great gift we have in the freedom to worship, work, and play where and how we like. But just as we take those freedoms for granted, we also take our freedom in Christ for granted. We usually don’t live like we are eternal beings; we sin and take God’s grace in stride. We need to keep our eyes looking ahead to the home in heaven waiting for us; our hearts must be eagerly set on the day our Savior comes back. Let’s live with a view to His coming so we will be included in His glory.” Well said.
Elsinore took us out with a great prayer.
Honored to lead and to serve! Screech
