10 PAX rolled out of the fartsack this morning and were pleasantly surprised to find that the freezing temperatures had not yet reached Agoge. In fact, with the fog and the 45 degree temperature, it almost felt like spring…almost.
YHC gave the disclaimer, and told the PAX that “Without challenge, we will not change”. I remember reading something similar to this in a BB earlier this year…a quick search suggest that it might have been the 8/29/14 Floodzone BB. More on that later.
The Thang
Warmup
SSH X50
Mountain Climbers X50
Mosey to Holding Park. Stop for Merkins until all PAX are present.
Mosey down the stairs in front of the Community Building, then back up the second set of stairs. Repeato for a total of 5 trips.
Mosey to the center of the park. Circle up for a meeting with our friend Jack Webb.
1 merkin, then 4 arm raises in the kneeling position.
2 merkins, then 8 arm raises.
Continue to 10 merkins and 40 arm raises.
Mosey up the stairs in front of the Community Building, then back down the second set of stairs. Repeato for a total of 5 trips. Mosey back to the park, SSH until all PAX return.
Mosey to the playground and split into 3 teams. Find a spot on the playground equipment.
1 pull-up, run up the hill and do 1 star jump on each of the 3 levels.
2 pull-ups, run up the hill and do 2 star jumps on each of the 3 levels.
Continue to 5 pull-ups and 5 star jumps on each of the 3 levels.
PAX were told to help each other if needed. Plank it out until everyone is complete.
Mosey up the stairs in front of the Community Building, then back down the second set of stairs. Repeato for a total of 5 trips. Mosey back to the park, plank it out until all PAX return.
The rain started falling pretty good at this point. Stay in the same teams.
1 jump-up on the stairs, run to the life size bear sculpture and bear crawl 1 time around said bear.
2 jump-ups, run to the bear and bear crawl around the bear 2 times
Continue to 5 jump-ups and 5 trips around the bear. Prisoner squats until all PAX are finished.
Mosey up the stairs in front of the community building one last time. On the trip back to the flag, perform grapevines (left and right), butt kickers and high knees.
Once we reached the parking lot, YHC challenged the PAX to a sprint back to the flag. In hindsight, I should have let everyone line up, but will have to save it for next time. For the record, Scrolls made it back to the flag first despite taking the long way back.
Mary
6” leg holds while each PAX counted to 10.
COT
Nameorama
Announcements
Turkey Trot run on Thanksgiving in Wake Forest.
SEBTS will have a family friendly Christmas program on December 6th.
Prayer Requests
Shay: Kidney failure. Needs transplant within the next year. Waiting list is 4-6 years.
Chili Dog: Recently diagnosed with cancer.
Arrrrrnold: He has taken time off work to care for his Mother and find long term care for her.
Floppy closed us out in prayer.
Moleskin
Each PAX performed the following this morning:
45 Star Jumps
50 Mountain Climbers
50+ SSH
55+ Merkins
220 Arm Raises
Ran up 336 steps and ran down 336 steps! If you believe the Internet, there are 12 steps in a standard “flight” of stairs. That suggests we ran up the equivalent of 28 flights of stairs and down 28 flights.
Ran 1.92 miles.
I hope all were truly challenged this morning and consider the concept of change only occurring when we are challenged, whether that be physically, spiritually, in our careers or our marriages. I know this idea is not original to F3, however without F3 I would have never heard it. This idea has really encouraged me the last several months. Iron sharpens iron.
I was glad to see the always enthusiastic Looney join us again.
I loved seeing everyone sprint back to the flag at the end. Our own NYC Marathoner, Scrolls, really showed us his speed at the end. Aye!
