DISCLAIMER: Given Warmup: Mosey to the opposite goal line and back… round-a-bouts 200 yds Mountain Man Poopers – 20 IC Hairy Rockets – 20 IC Alligator Merkin – 10 yards World’s greatest stretch – one min each side. Got to get those hammy’s warmed up!
THE THANG
Five Rounds: 10 Coupon Thrusters 20 Coupon Swings 30 Coupon Goblet Squats -After each round, all pax ran to the opposing goal line and back. Lather, Rinse, Repeat for 5 rounds.
Then to continue our leg burner. Walking Lunge Suicides!!!! Start by walking lunge to the 10-yard line, then run backwards to the goal line. Then walking lunge to the 20-yard, backward run back. We followed by increasing the distance by 10 yards each time until we reached the 50.
Still having some time left, but wanting to incorporate some rest time….We performed coupon partner, run walk suicides!!! Partnered up, the first pax would walk the coupon to the 10 yard, then sprint back to the goal tagging his partner. The second pax would then sprint to the coupon, retrieve the coupon and walk this back to the goal. While the one pax was sprinting, the other pax was able to get some rest. The distances would successively increase by 10 yards. We were able to squeeze in the full 100 yard football field!!! Just in time to circle up!
Words of Wisdom Paraphrased Ghandi “Strength does not come from physical capacity it comes from an indomitable will!”
Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria
Mosey 1/4 mile, Kerioke both sides, side hop both sides.
25 Merkins
25 squats
25 LBCs
Mosey around corner to side alley
Ascending Curb Crawl Locate PAX on quite curbed street. Starting position Bear Crawl facing opposite curb. BC to other side, turn & place feet on curb to complete one Derkin, crawl back and complete two Derkins, continue to 13. Jack Webb’s promiscuous cousin.
F3 message was done here (complete message below)
Mosey around the corner to the Local church field where we partnered up and completed B.O.M.B.S
25 Burpees each
50 Overhead claps
75 merkins
100 Big Boy sit-ups (modified to LBCs for time)
125 squats (didn’t have enough time)
While one partner did their part of the routine the other partner NUR’d across the church field (approx. 50 yards) and sprinted back. Each HIM completed exercises until all were completed before switching to the next exercise.
Mosey back to the AO. approx. 1/4 mile where we circled up for Number-0-Rama, Name- o – Rama
Please keep praying for our Brother Doubtfire, for a speedy recovery and for unspoken prayer requests!!
Also, keep Chappies nephew lifted up in prayer as well for protection and guidance while he is overseas serving our Country!!
Great push today men!!
3rd F.
You version devotional
To live in the light is to center our lives wholly
around its only true source: Jesus. Jesus powerfully declares in John
8:12, “I am the light of the world.
Whoever follows me will not walk in darkness, but will have the light of life.” As
those committed to following Jesus, we are constantly being led by him into the
light. He is constantly beckoning us away from the darkness of this world and
calling us to a life centered around him and his kingdom.
In and of ourselves, we have no light. Left to our own
devices, we would live our entire lives in darkness, void of the abundance of
joy and peace available to us in God. But through Jesus the light has come. The
Holy Spirit now dwells within us, the glory of God in the hearts of men. If we
will simply surrender our lives to God and the light he brings, we will
experience a life of freedom and joy founded in his unconditional love. If we
will choose to place Jesus at the center of all we do and who we are, we will
receive mighty deliverance from the constraints and bonds of darkness.
You see, the path out of darkness always begins by
looking to the light. We can’t escape darkness if darkness is all we’re looking
toward. We can’t escape sin by just focusing on it and trying to fix it, heal
it, or set ourselves free. Freedom comes by turning our attention to the God
who conquered sin and death and fixing our eyes on Jesus, the author and
perfecter of our faith.
2 Corinthians 4:6 says, “For God, who said, ‘Let light shine out of darkness,’ has shone in our
hearts to give the light of the knowledge of the glory of God in the face of
Jesus Christ.” The light of God is within you. Your life as a
Christian is hidden in Christ. The darkness will not overcome you. Your freedom
has come in the person of Jesus. The love of God is real, available, and
powerful enough to set you free from whatever darkness entangles you.
Turn your attention fully toward Jesus today. Center
your life around his loving-kindness. Open your ears and heart to this good God
who would lay down his life to save yours. Follow him wherever he guides you in
full faith that he will only ever lead you into more abundant life. Cease
striving for your own freedom and wrap your life up in Jesus that he might be
your great deliverer, healer, and source of comfort and strength.
God has abundant grace in store for you today if you
will simply position yourself to receive it. Take time in guided prayer to reflect
on the light that has come through Jesus, turn your attention completely toward
him, and receive the freedom and healing that comes from union with the God of
light.
PAX: Chairman(Q), Chappie, Chattahoochee, Fireplex, Gump, Leatherman, Quatro, Semi, Vanilla, Wild Wing & Special Guest: Ryan Mavity (Cape Gazette)
Warmups: All In Cadence 18 SSH 20 Moroccan Night Clubs 18 Windmills 18 shell pickers
The Thang: Bring Sally Up Merkin Challenge (lots of complaining and grunting!).
Mosey to drawbridge. Toy Soldier Set: 35 LBCs 20 E2Ks 15 Big Boys.
Bear Bridge: Crawl bear up bridge incline, Ltnt Dan across deck, Bear Crawl down bridge. 10 count. Nur up bridge incline, Ltnt Dan across deck, crab walk down bridge. 10 count.
Mosey back to Primis. F3 Message:https://f3nation.com/2019/04/06/mammon-q1-9/
The Thang 2: Abbreviated version of William Wallace. Pax in 4 Corners of BBall Court: 3 in 2 corners & 2 in 2 corners (Thanks Chattahoochee!). Half Pax run to middle and do 10 Burpees while other half plank. Pax in middle run back when done and switch. All Pax to middle for 25 American Hammers IC.
Number-O-Rama and Name-O-Rama. https://youtu.be/VssjeqmRUjs
COT prayers for Chappie nephew Aaron overseas, Danielle Briggs and family as she battles cancer, Vanilla & Summit brother-in-law Jay (pancreatitis), Chairman’s Dads upcoming tests.
2 Pax enjoyed a P.U.M.P.K.I.N work out on a brisk fall morning.
Warm up 20 SSH IC Mosey
The Thang P- Protractor; 2 sets of 5 angles held for 5-10 seconds mosey U- Up Straddle Hop; (sinlge leg SSH), 2O per side (ended up being amrap due to injury) mosey M-Merkins Melody; 5 IC regular declined and inclined mosey P-Plank compass; 10 Deg points held each for 10-15 seconds mosey - explored a bit Knerkins (aka Chuck Norris); 15 IC mosey Indian bear crawl; Each pax moved to the front 3 times each mosey No Surrenders (slow); 15 IC (8 count) per side
Warmup: Cherry Pickers – 20 IC Abe Vigoda – 20 IC Imperial Walkers – 20 IC Straight into Hill Billies – 20 IC Arm Circles – 10IC – Infront [Forward/Backward] – Overhead [Forward/Backward] – Sides [Forward/Backward] Straight into Morrocan Night clubs – 20 IC
THE THANG
The BEAST (6 reps – 25yd run – 6 reps – 25 yd run – 6 reps)
Used the great F3 Beatdown Deck to determine the workout, extremely wet turf as we just had rain the previous day. Small Note: The following are not in order.
The Thang, nice friendly mosey to the fro t yard of Georgetown middle school and started off there with a round of BLIMPS
5 burpees (handrelease)
10 lunges each leg
15 imperial walkers (4 count)
20 Merkins
25plank Jack’s
30 squats
Then we near crawled to the first sidewalk for a super toy soldier set
50LBCs, 30E2Ks each side, 20 big boys
Lt. Dan to next sidewalk for 30 hand release merkins.
Crab walk to next sidewalk for 20 Bobby hurleys.
Mosey back to beginnings for a few capt thors 1:4 ratio big boys to american hammers only went to 5/20. After this we took a short break for a little 3rd F followed by another Mosey to Georgetown Armory steps for a round of Aiken legs 20 Squats, 20 box jumps, 20 lunges each leg, 20 split Jack’s, followed by another set of Capt. thor. Same as the last one followed up by by rinse and repeat on the Aiken Legs. From there we took a mosey to the front pad of Georgetown fire company for a round of Howling monkeys each Pax held their own ankles while we went around circle individually 10 monkey jumpers while all pax held start position. Since we were in front of camera fireplex requested something manly so we added 20 merkins in cadence. Then the one last mosey around the block just in time for 8 mins of mary. To old to remember what all that consisted of but we did get thru 7 pax each adding their own little bit to the ending of the beat down.
Finished up with count-o-rama, name-o-rama and COT.
Pulled the 3rd of from Q source
A man’s right relationship with himself, his fitness begins with his body because it is his most fundamental piece of physical equipment. A man must get it and keep it in the normal upright position at all times if he wants to be effective. In fact because preparedness requires him to be ready for the unexpected. ( not just to get ready for the expected) the him is focused on gradually but consistently accelerating his fitness level rather than merely staying in shape. Staying in shape is what amateurs try to do. These fragile bodies of ours are what we are given to house our souls. Life the thing so precious to each person that he will fight tooth and nail to preserve it. Is contained within this bag of muscle, flesh and bones we call the body. How can the soul prepare if the body withers and wither it will if we dont put it in motion against continually steeper hills and heavier rock. The body is made to be used. Let it fallow and it will not produce a good crop. But if it is well plowed and carefully tended the result will be a bounty of preparedness.
