“We were warriors on the front lines
Standing, unafraid
But now we’re watchers on the sidelines
While our families slip away
Where are you, men of courage?
You were made for so much more
Let the pounding of our hearts cry
We will serve the Lord”
Courageous – Casting Crowns
It’s been a long week. YHC started this week with the goal of posting all 5 week days, running extra credit each of those 5 days and Q-ing 2 workouts. Here I was… 4:30 on Friday morning and feeling a little lot sore. I resisted the temptation to snooze and skip the extra credit, but who am I kidding, I had come this far so lets do this. I rolled out of the fart sack and got to it. Todays marked my 1 year anniversary since succumbing to the EH by Gnard Dog
Warmup and Extra Credit
- Two posted for the 05:10 pre-ruck workout
- One (YHC) posted for the 5:10 extra credit run…. and we were off
- Once the PAX arrived we noticed we had a FNG – another soon to join… circle up
- SSH x 20
- Burpees x 10 OYO
- Long Slow Good mornings x 10
- Fazio 10F and 10R
- Mountain Climbers x 20
The Thang
- Slow Indian run with real sprints up parh to the fork by the “baseball field loop”
- WWII Situps x 50 OYO
- Continue indian run around the quad baseball fields stopping at the halfway point
- Merkins x 50 OYO
- Continue indian run back to where we started
- Prisoner squats x 50 OYO
- Jog up to the fields onto the right field foul line of one field
- Jacobs ladder with burpees
- Start on line – run to centerfield fence and back and 1 burpee
- repeat with 2x, 3x, 4x, 5x, 6x until 7x burpees
- recover on the jog to the pavilion
Pavillon work
- Irkens x 16
- Dips x 16
- Dirkens x 16
- Irkens x 12
- Dips x 12
- Dirkens x 12
- Irkens x 8
- Dips x 8
- Dirkens x 8
Mary – No time
Announcements
- welcome FNGs “Gump” and “Dexter”
- Pre-ruck workouts continue – New Mexico reviewed the GoRUCK event
Prayers for Deadbolts wife’s grandmother, Howard, Dexter and his Wife, Chattanooga families
Naked Moleskin
I cant put into words what F3 has meant to me this past year. I can only sum it up that you men have inspired me to do things that I never thought I could do. I am honored to be a part of the Southwake Pax and this is only year 1. Thanks again for the accountability and friendship.
Iron Sharpens Iron
Deadbolt
