6StationBeatdown

6StationBeatdown

I was perplexed this morning as I pulled up and our parking lot was roped off,  felt like someone had taken my seat at the lunch table,  I cant park somewhere else, I thought this was assigned seeing. Anyway, the morning was muggy and we started off promptly at 530 with a hot lap around the lot to head over to our normal work out area, thank goodness:)

WU: 40SSH, 30 MC, 20 LBC’s, 10Merkins, 15 cotton pickers,

The thang: Run down the main sidewalk at a 9 min pace, stop 20 LBC (IC) Run/ 10 Diamond merkins, Run (30 American Hammers)

THE MAIN THANG:  So staged in the far parking lot was 6 stations,  1 PLATE, 1 Kettle bell, 1 smash ball.  Simple work in groups of 3, one runs the plate, one on the smash ball and one on the kettle bell.

Round 1: 120 Smash Balls and 120 Swings

Round 2: 50 Smash and Swings

Round 3: 30

Timing was tight so we had a brisk run to the front.

Moleskin: Morning was awesome, I believe we all got a good work out in judging by the sweat on everyone’s tee shirts, which would have made excellent rags. I think Damasucs and Gator shirts were holding about a gallon of sweat.  I was impressed that Ole Macdonald was there this morning even though he worked till 1 am, NICE WORK! Flipper and landshark as always pushed the frond end of the pax.  Dirty Bird, Rockwell, Flow and Biff continue to push themselves and show heart.  Watching some of the longer timers bump up their levels,  maybe they don’t realize it but the weights we are working are getting heavier so kudo’s to Shop and Posse.  Das Boot and Stuffed Crust your just beasts. Popeye held back and supported my brother Doobie as he was working through some calf issues.  That being said, I wanted to hand the computer to him so that he can give you some of his thoughts from someone who visits:

Doobie- This was my first time attending F3 . . .  I was honestly nervous that I would make a total fool of myself.  My health has degraded over the past year and I didn’t want to look bad in front of my friend that invited me (and was the leader today).  As expected, I fell way behind almost immediately.  The real shocker was when Popeye decided to fall back with me.  To say that Popeye was an encouragement would be an understatement!  He wouldn’t let me be negative about my poor performance.  Instead he pushed me and designed exercises that I could do without hurting myself more than I already had!  As someone who grew up without any strong male role models , I was super impressed with this group of guys who reminded me of exactly what Christ wanted the Church to do. . . bear one another’s burdens!  Awesome!

Announcements:

F3 Sanctuary- Act Like Men by James Mcdonald 7:30 Wesley Chapel Thursdays @7:30