Iron Sharpens Iron: Redemption

Iron Sharpens Iron: Redemption

YHC’s last Q at Centurion was 9/25/2015.  We utilized BLIMPS.  Chelms called YHC out and stated clearly via tweet that BLIMPS was no Bermuda Triangle.  A sharpening tool utilized by the veteran site-Q. Challenge accepted.  This workout is the first that YHC has pre-run since the VQ at Day Zero with Tiger Rag as co-Q.  Ran this one with Dory and Sacagawea a few weeks before the Mud Run and stopped by CCHS yesterday to firm up the details.  25 pax and 1 FNG set out to complete the Redemption workout.  It shook out as follows:

Mosey out of the lot and up Little Ave.  Right on McMahon.  Right on 51.  Right back onto campus to the parking deck.  Continue up to the top using short ramps.

COP

SSH x 10 IC

Merkin x 10 IC.  Drop from high to low plank (elbows)

Alternating Leg Raises x 15 IC.  Back to high plank.

MC x 15 IC

Redemption Set

Start from the top of deck at Level 4 on side nearest main building.

10 Squat

Descend stairs to street level.  5 Burpees.  Run left around the perimeter of the football field.

Stop at far corner.  5 Burpees.  Continue around perimeter.  Stop at Cougar entrance to football field.

20 merkins.  Bear crawl from Cougar entrance to crosswalk (approx 50 feet).  Continue into parking deck.

AYG to launch point at level 4.  Full decks rather than half-deck option.  Repeat x 2.  Approx 2 mile total.

Mary to regroup: Flutter x 15 IC/LBC x 15.  Plank-o-rama with 10 count holds: RAH/RLH/swap/6 inches/RLH/LLH.  Smurf Jack x 15.  Mosey to the lowest level of deck.

Plank Start Sprints

Start in various plank positions.  AYG to specified point at GO.

1: Half deck

2: Half deck

3: Full level

4: Full level

5: To the top where we launched the previous set.

YHC took opportunities in plank to share information about F3 with our FNG and the rest of the pax.  F3 is Fitness, Fellowship, and Faith.  Snowflake, upon request, shared the F3 vision: to invigorate male leadership in the community through small workout groups.  Forced to mention accountability when one of our pax took the stairs rather than run the 3rd sprint.

Mary at level 4: Dolly x 15 IC/Hold/Protractor/Freddie Mercury x 15 IC.

Merkin x 20 IC

Run down stairs of deck and back to launch lot for COT

Moleskin

T-claps to Chelms for issuing the challenge that inspired today’s workout.  Iron sharpens iron as one man sharpens another.  T-claps to our FNG, Mildew, great to have you join us today and YHC is certain he will be back.  T-claps to Headhunter for coming back out after his first post Wednesday at Anvil for a Lobsta Roll beatdown.  Awesome to have Gummy come out and support his 2nd post.  And it is awesome to have Gummy’s humor accompany him to the workout.  As we ran past the assisted living facility on Little Avenue, Gummy asked Chelms when he was moving in.  Chatter then moved to amenities within the vicinity and how nice life will be in the elder years.  Too many pax to call out for strong performance.  All worked hard and pushed through 45.  Garmin read 3.25 miles. T-claps to Hops for the takeout prayer.

Yesterday was YHC’s 39th birthday.  Reflected on how far I have come physically since starting F3 April 11, 2013 at Centurion. Truly thankful for that.  Even more thankful for the friends I have made and the time spent with men who inspire and invigorate me to be a better man.  Inspire me to do more for those around me. Thank you men of F3.  Iron sharpens iron as one man sharpens another.  Aye

Announcements

Keep our F3 men on mission trips in your prayers.  2 groups out of the country right now.

Joe Davis Memorial Resolution Run.  01/09/2015.  5K and 10K options.  Information and registration found HERE

12/12/2015 A51 Christmas party.  Sardis Swim and Racquet Club.  Geraldo is Q.

Mentoring opportunity at AG Middle School.  Chelms can provide further information.  Thursday afternoons.  They need more men.