An F3 workout at NIGHT?!?! Believe it!

An F3 workout at NIGHT?!?! Believe it!

A world record 4 PAX showed up for #ClyentDinner, the only best nighttime workout in Western Union. With the new time (5:30-6:15pm) and location (Cuthbertson Middle), the hashtag was trending throughout the day on GroupMe.

MODE OF TRANSPORTATION FOR ENTIRE WORKOUT:

  • Grab the 15lb SlamBall and start the Burpee Indian Slamball Run (BISR)
  • Last PAX does a Burpee, grabs the SlamBall, runs to front of line
  • Once at Front of line, he drops the SlamBall
  • Last PAX does a Burpee, grabs the Slamball, runs to front of line
  • Repeato until we get to each workout location

APPETIZER:

  • Burpee Indian Slamball Run (BISR) to High School baseball field
  • SSH x 15
  • Peter Parker x 10
  • Mosey to hill on backside of track in right field of baseball field

MAIN COURSE:

  • “Escalator” on hill (1 PAX carries SlamBall up and down, Rotate each time)
    • 40 Jump Squats, 4 x up and down hill
    • 30 Jump Squats, 3 x up and down hill
    • 20 Jump Squats, 2 x up and down hill
    • 10 Jump Squats, 1 x up and down hill
  • Mosey to WELL LIT football practice field for Ab work
    • 10x Flutters with arms over head
    • Rotate PAX holding SlamBall
  • Partner work
    • P1/P2 runs to other side of field; does 5 high 5 merkins
    • P3/P4 does SlamBall side toss on knees
    • Flapjack x 3; 2 side tosses and 1 WW2 weighted situps
  • BISR to high school parking lot
    • 4 corners to light poles
      • 20 Dry Docks at each
      • 1 PAX brings SlamBall each leg; Rotate
      • Meet back in middle for plank shoulder taps; 10 IC once 6 arrives
    • Ab work
      • 10x Rosalitas with arms over head
      • Rotate PAX throwing SlamBall in air x 4
  • BISR to parking lot gates
    • Supines
      • 10x with SlamBall between legs
      • Rotate PAX x 4
  • BISR to front of high school
    • Timer: P1 Frog Jump with SlamBall 40 yards-ish
      • P2, P3, P4: Derkins, Dips, Box Jumps
      • Rotate
    • Ab work
      • 10x with SlamBall on top of shins
      • Rotate PAX x 4
  • BISR to Middle School parking lot
    • 4 lightpole sprints
    • Rotate PAX carrying SlamBall

DESSERT:

  • Quick announcements about Waxhaw Service Project and Cerberus convergence start time/location (6:00am at Waverly)
  • Happy Hour at Queens South followed; 3 PAX for a couple beers . . . With a photobomb from Lt. Rubbermaid
  • YHC took us out with a prayer of thanks for 2018 and a request for F3 to reach more Sad Clowns in 2019. Keep your eyes open to invite others
  • ClyentDinner will continue to meet Thursday nights 5:30-6:15pm at Cuthbertson Middle; please invite those who give horribly lame excuses about not being able to post in the mornings

Just another fun Floater Workout

Safety check – headlamps and reflective clothing?   CHECK

12 PAX gathered this morning for stroll around Waxhaw with some pit stops at a brewery, a laundromat and the beloved hill. (Original to Floater)

Mosey to Dreamchasers

Disclosures and Pre Items – Plank Stretch, 25 Merkins, skipping SSH, 20 PP, and 20 Moroccan Night Club

The Thang

Head North to Price Street w/ 20 Merkins and 10 plank Jack’s at each light (4 in Total)

Cut across Highway 16 to the laundry mat a top of Keith Jong Hill.

BURPEE Time – Circle up – 10 burpees a minute for 5 minutes (it sucked but everyone pushed through.

Run to bottom of hill 25 (make it 20) shoulder tap merkins at bottom, 25 squats at top, then repeat. – Mary at top waiting for 6. Thank you BC.

Circle up again (More Burpees) – 10 burpees a minute for 5 minutes. (moans and groans included)

More Hill Time – Run to bottom of hill for 25 Dry Docks  and then 25 Danny Hurley’s (deep squat jumps keeping legs in a squat position) then repeat. – Mary at top waiting for 6

Do we or don’t we Circle up for more Burpees – We don’t as I was unsure if I could do it again.

Head to the short wall – 20 Dips, 20 Derkins and 20 Speed Skaters as fast as you can X 3 – Hugging a tree waiting on everyone to Finish

With a few minutes left, we run the rectangular block around the church with 10 Bomb Jacks at each corner as time expires.

Moleskine

All in all, it was cold, it sucked, but absolutely everyone pushed themselves and the banter during the Burpeethon was only in humor.   I can say I am proud to work out with a bunch of great guys who are not afraid to push it while leaving everything on the pavement.  The motto of the day for myself was if I did not feel as if I was going to puke, then I was not going hard enough.  All PAX endured a heavy up and down workout that was daunting, fast, with inevitably sore muscles during the all the movements as the pain kicked in early. It is just impressive to see everyone’s push and drive in a workout that was not fun.  Thank you for that.

Again we had Bottlecap, Hollywood and Deadwood at the front.  Then the rest was really a group just slightly behind them and I would say not really the 6.   Everyone hung together.   Catnip is already becoming a regular. It was good to see Wedding Singer back from his maternity hiatus.   Hopefully he speaks to me again in the next few weeks.  

Announcements

Impromptu is converging tomorrow with Cerberus at 6am.

#ClientDinner tonight at new time and location.  Bottlecap is leading from CMS at 530.  Beers on him to follow at Queens South (bring your wallet anyway)

Check Groupme for Service opportunity to fix a home to help a father make a better life for his kids.   Several PAX have already jumped in.  Reach out to BC for Detals

Bottlecap took us out.

After Christmas Christmas Special

Posted on behalf of Christmas:
6 men posted on a weirdly warm 35 degree day for a vague 4 – 6 planned miles of fun with pain stations.

ANNOUNCEMENTS:

  1. SPEED FOR NEED … can you commit to participating or serving in 1 event in 2019? It’s easy… and you don’t need to be a fast runner to be a part of it.  It requires just two things: (1) a willingness to put yourself 2nd someone else in the community (2) and the ability to get to the event on time. Talk to the regional SFN Q, Gypsy for more details… he’s got it all and will plug you in.
  2. If you’re going to the Gremlin on 1/19 (which everyone should do). Sign up here so we can get a head count for food and planning: https://docs.google.com/forms/d/14vs0NILijXm6N6wV_EDFYvRhBMyAm5hN2BMst4z_XOY

THANG:

  • 0515… 1 FNG, disclaimer given, Mosey began.  YHC got some new running shoes for Christmas so I came out of the gate like a cheetah.
  • Mosey down Trade to Matthews United Methodist for a warm up.  SSH X 15, Merking X 15. 
  • First Pain Station of the day.  5 Burpees, 10 Squats, 15 Merkins, 20 6 inch LBC’s (stole these from Tolkien)
  • Continue down trade for another mile or so and turn around at the bridge that’s been under repair for years.  Pain Station #3.
  • Run back down Trade towards the AO to connect with the Greenway right before Matthews Elementary.  Pain Station #4.
  • Ran the entirety of the greenway (+/- 3 miles) all the way to John St.  Pain Station #5.
  • Ran down John St. to the corner of Trade near downtown Matthews. 25 Merkins OYO on the way.
  • People’s Chair (50 hand raises), 30 seconds of Balls to the Wall.  
  • Jailbreak back to the AO
  • Stretching for 2 minutes followed by COT with Peak 51
  • YHC finished up at 5.5 miles exactly.  Great work today guys.

NAKED MOLESKINE:

During mumble chatter I learned about a new movie in theaters called Free Solo. The movie is about a pretty normal guy that scales a 3,000 foot vertical rock with no ropes or equipment.  Apparently his amygdala, the part of the brain that reacts to fear, is dormant.  So he lives life with with “no fear”.  Just like what Gypsy has tattooed on his lower back.  Pretty awesome story and makes me think of Johnny 5 ( FNG)  who decided for his first post why not attend and hour long running workout.
Great work Johnny 5 and welcome!

Also Fletch and Orange Whip are sort of fast.

Thanks for the opportunity to lead and the fellowship this morning boys.
~Christmas

Finally Some Freaking Gear!!

Can you even take a punch? Seeing as it was Boxing Day I had the eye of the tiger flowing through me. Would my workout channel anything specific to boxing? Not a chance. Have I been in my fair share of scraps as a younger man? Buy me a drink and let’s chat offline.

The gear workout is a bit tough to plan out due to never having a headcount ahead of time. Do I have enough gear? Enough stations? When and how can I incorporate Hip Thrusts to Heaven?

Plus I was looking to really throw a curveball at the PAX and knowing Recalc would be there, expectations were extremely high. But would I actually incorporate gear into the gear focused location?

THE THANG

Mosey to Entrance, Grab Lifting Rocks, Mosey to right of Mt. Chiseled, circle up. Disclaimer given.

• 20 SSHs IC

• 20 Imperial Walkers IC

• 20 Mtn. Climbers IC

• 10 Peter Parkers @ 6″ IC

• 20 Parker Peters IC

Lap Around Mt. Chiseled

Activity with a lap in-between, count of 20 each:

• Al Gore w/ jabs

• Torso Twists w/ rock

• Slow deep squats w/ air press

• Speed Skaters w/ front lateral raise w/ rock

Mosey w/ rocks to 1st Light:

  • Lunge, Lunge & 5 x Tricep Extensions until 2nd Light
  • 10 squats w/ rock overhead
  • Reverse Lunge, Reverse Lunge & 5 Upright Rows until 3rd Light

Mosey to Side Lot for Station Work, Station #1 is the timer, Mosey every 4 stations as a group

  1. Double Ladder Merkins w/ Double Bear Crawl
  2. Overhead Punch w/ a 20lb Dumbbell
  3. Hip Thrusts to Heaven w/ 35lb Dumbbell on Waist
  4. Shoulder Shrug w/ Two Buckets
  5. Upright Row w/ 30lb Dumbbells
  6. Rope Work
  7. Bent Over Reverse Flys w/ 25lb Dumbbells
  8. American Hammer w/ 2 bricks
  9. Goblet Squat w/ a 35lb Dumbbell
  10. Plank & Rotate w/ Bricks in Hand
  11. Punches w/ Bricks in Hand
  12. Heels to Heaven

{fin}

MOLESKIN

Thanks to the 9 PAX that posted with me! We covered little mileage but keep the hearts racing if you were pushing yourself. Those rocks were so freaking cold but got the ripping & tearing we needed to get jacked….

The Double Merkin Ladder with Double Bear Crawls as the timer was a great idea. The PAX yelling cheering each other on to hurry up finish strong was great. Then I threw in a short mosey lap after 4 stations allowed everyone to stop thinking about hurting muscles for a few seconds. This way we kept the intensity high when we got back to the stations.

Cheers!

ANNOUNCEMENTS:

(I’m a day late, see announcements from Hooch’s BB today)

Hydra Good Times

14 pax were enticed by the Twitter promise of a good time. Turkey Leg and Sprockets each brought guests and what went down was something like this:

THE WARMUP

It was time to make the donuts so Half speed tempo half-mile to Dunkin Donuts at Colony Place to circle up (Plank-o-Rama while we wait):

IWx15
Burpeesx2
MCx15
Burpeesx4
PParkerx15
Burpeesx6
Lungex10
Burpeesx8
mason twistx15
Burpeesx10

THE THANG:

Partner Loops: partner A said exercise, partner B full speed around Fountain and Back. (HTH, JS, FM, CDD)

Behind Business Building next to Colony Place:

Zig Zags. Run the lines, touch ground at each turn. There.

Circle Up on six for Mary. Flutter x 20, Dolly x 15

Zig Zags. Run the lines, touch ground at each turn. Back.

Circle Up on six for Protractor of varying degrees called out by select pax.

Pyramids (Said exercise Start 5. each island plus 5, on way back minus 5)

  1. Merkins 5, 10, 15, 10, 5
  2. LBC 5, 10, 15, 10, 5

Half speed tempo half-mile back to OP. Plank while wait.

OP wall for easy sit air presses x 30

Back to start to do five burpees and run out the clock

Count-o-Rama 1,2,3..14

Name-o-Rama

Announcements: None, just watch out for brothers-in-law who wear matching tights.

Great prayer takeout by Sprockets: Great words as we close out 2018 and “look to God our Heavenly Father to give us strength and courage to go out into the world and be good stewards, fathers, husbands, brothers, sons, neighbors – and to those not with us and need encouragement too.”

Moleskin: Thanks Marge and Queen for the opportunity to lead. You both have been carrying this Hydra Site Leaders baton for awhile now and the pax appreciate it. Thank you big time!!! war baby Marge (34), war daddy One Eye (47) . Great effort by some solid dudes. Iron sharpened and good time appeared to be had by all. We had some fun with our guests in from Minnesota and Wisconsin. We landed on Buddy Love for brother-in-law and FNG brought out by Sprockets. Make it a great and safe New Years holiday, enjoy the college bowl games this weekend, set some goals and be awesome in 2019!

Twas The Morning before Christmas

Twas the morning before Christmas, when all through the house
An F3 Q was stirring, as PAX began to rouse
The cones were set out by the lights with care
In hopes that buckets of concrete will get them there

Jingles was nestled all snug in his bed
While visions of warmth danced in his head
And Fusebox in his ‘kerchief, and Breadbowl in his cap
The Q for the day yelled, get out of your sack

When out on the lawn there arose such a clatter
I sprang from the bed to gather all that matters
Away to the window I flew like a flash (well a Clydesdale type flash)
Tore open the door and drop some boys at the pond


The full moon Gave the lustre of mid-day on the path
When, what to my wondering eyes should appear
But 39 PAX ready to go, no matter rain nor snow

With Doughboy on Q, so lively and quick-ish
I knew in a moment it must be 6:30
More rapid than gazelles his coursers they came
And he whistled, and shouted, and called them by name!

“Now Dasher! now, Doughboy! now, Popeye and Zinfandel!
On, Catnip! On, Carebear! on, on Das Boot and Bottlecap!
To the back of the school! to the top of the path!
Now dash away! Dash away! Dash away all!”


As dry heaves that before the wild gloves fly
When they meet with obstacles, praying to the sky
So up to the circle the coursers they flew
With the sleigh full of weights, and Shop Dawg too

And then, in a twinkling, I heard toward the end
The Santa and Santa of each huff and puff
As I drew in my head, and was turning around
We started the final mosey in leaps and bounds

We sprang to the front of the school, to the PAX gave a whistle
And away they all drove to McD’s for Coffeeteria
But I heard everyone exclaim, as we drove out of sight
“Recover, Happy Christmas, and to all a good-night!”

Let’s MOSEY:

We started with a warmup run to Christmas in Hollis to the back of the school to the shouts of get a bigger speaker for Christmas

  • Side Straddle Hop X 36
  • Merkins X 36
  • Imperial Walkers X 36

The Thang- 

  • Twelve Days of Christmas
    • First Day- Burpee
    • Second Day- T-Clap Merkins
    • Third Day – Parker Peters
    • Fourth Day- High Knees
    • Fifth Day- Merkins
    • Six Day- Monkey Humpers
    • Seventh Day- Bobby Hurleys
    • Eight Day- Shoulder Presses
    • Ninth Day- Mountain Climbers
    • Tenth Day- Lunge Squats
    • Eleventh Day – Plank Jack
    • Twelfth Day- Dry Docks
  • Mosey to the Circle Behind the High School
    • Hold Plank the Entire Santa Clause Song
    • Do a Merkin every time you hear Santa
  • Run back to the Start
    • Hold a Squat Pose
    • Raise up when you hear Baby from Baby its cold Outside
  • Mosey Back to the circle near the beginning
    • Plank Indian Run
    • PAX Planks it up While the End runs a lap around the circle and falls back in line
    • Repeat 2 times
  • COT

The PAX completed a little over 4 miles trying to complete the 12 days of Christmas and a quick tour of the campus to hear Santa Claus

Announcements

  • Chiseled- 5:30 Wednesday
  • Dromedary- 6:30 Wednesday
  • Check Groupme for Service opportunity to fix a home to help a father make a better life for his kids
    • Wednesday to Sunday- Any Time to Help
    • Ask Bottlecap for Details
  • Shampoo Crew is Still Collecting items
  • Welcome Reaper, Squirts, Slider, and My Pleasure to the PAX

It’s a celebration….

What would my birthday be without celebrating with my brothers? Also a great excuse to lead a creative workout with the soul purpose of burning as many calories as possible since I would later consume 1,000+ calories in crafty brews. I appreciate each and everyone for showing up this morning. Even those that fartsacked, you all still have a tiny, tiny, tiny piece of my heart.

I have to have a theme for my workouts just to change it up for my mental planning. So being born on 12/22/80 and turning the tender age of 38 I knew it was going to be a good day. Obviously I’m never worried about mileage but always focused on constant motion. Keeping the HR in zone 4 is my goal. As well as focusing on my problem areas. Beer belly and thunder thighs.

Sidenote: keeping things somewhat “fun” with the promise of 2.0s wasnt something I had to think about before. But boy oh boy did the kids show up for Uncle Zin this AM…

THE THANG:

Jog to circle, circle up, disclaimer given
Duck, Duck, Skip an Exercise – Every PAX will run around the circle twice while the remainder of the PAX complete an exercise in IC. 2 rounds

  • SSH
  • LBC
  • Merkins
  • In-and-Outs
  • Squats
  • Mountain Climbers

Mosey to Elementary Entrance & Partner Up
Partner 1, Bear Crawl from one light to the next, P2 lunge walk between lights. Flip flop.

Mosey to Playground
Individual Cone Stations x 6, split up in groups, 2 rounds

  1. Burpees x 12
  2. Carolina Dry Docks x 22
  3. Bobby Hurley’s x 12
  4. American Hammers x 22
  5. Jump Squats x 12
  6. LBCs x 22

Mosey to the front left of the school, team up, Partner 1 is the timer, run down the stairs & back up:

  • Elbow and/or 6″ Planks
  • R Side Planks
  • L Side Planks
  • Monkey Humpers
  • Heals to Heaven
  • Protractor
  • Other stuff…

Mosey to Entryway, going after an 80 count, flip flop exercises between trees

  • Sumo Squats x 10 per tree
  • Speed Skaters x 10 per leg, per tree
  • Bonus trees….

Jack Webb’s – Merkins and Air presses

Finished on the dot! (in your face Posse!)

MOLESKIN: 

20 men posted and I appreciate everyone’s participation in my own little “fun house” this morning. Even more impressed with the 2.0s level of effort and I can’t wait for my boys to be a bit older so they can join in the fun.

  • Bottlecap & Crumbs – not a lot of chatter from the talkative BC this AM. Must have been showing off for his son Crumbs, who was crushing it. Let your freak flag fly BC, regardless of your child in attendance.
  • Chainsaw & Deadwood – What can I say about this father and son team that hasn’t been said already. This guys continues to show up day in & day out, leading the PAX regardless of his age – Chainsaw brings it! DW was there today too but whatever…ha
  • Dancing Bear, Gummy Bear & Care Bear – the first time GB posted up Deadwood nearly yoga’d him to death but luckily this young gun gave us a second chance. Mark’s oldest, Care Bear, joined us today and he shared his favorite exercise was squats on the ride over. I hoped to change that but he only shared that he least liked Speed Skaters. I will take it! Allowing Gummy, younger bro, to name his older bro was a highlight. DBs merkin form was on point today, show off…
  • Dana – my traveling brother, hitting locations all over the place. Him and I have been working our way up since meeting in the 6 and its great to see this guy’s progress. Great dude regardless of his silly nickname…I’m chasing you now!
  • Doughboy & Breadbowl – Easily my favorite family, thats no secret. Doughboy’s banter with his son is always a highlight but BBs confidence is going unchecked currently. I’m concerned. That kid starts crushing monkey humpers all of a sudden and when asked to go rescue the 6 he mocks them. Haha, I wouldn’t want it any other way.
  • Goodfella – I’ve known GF for like 7ish yrs now through work and I had no idea the guy is the Energizer Bunny. He even preruns and seems to never get tired. Always encouraging and pushing others, your effort is always noticed (and picked on).
  • Popeye – no YOU are an emotional headlock!! How about you check the lexicon! Haha. Little round of banter during COT but always good to see you at Commitment bud.
  • Fusebox – What can I say about my F3 sponsor that wasn’t already said at Coffeeteria? Was it nice? Was it mean? Did I talk about him at all? He will never know since he skipped it due to not liking Dunkin Donuts….lock it up. Next Saturday I’m driving and forcing you to be with these awful friends of ours…
  • Rubbermaid – dude has like 19 kids but none of them posted with him. Maybe he intentionally didn’t invite them so he could get some time alone. Its fine either way, I always have fun with him each workout and he crushes every post. Whatever you all do, do NOT watch RM during SSHs and imagine a baby bird trying to fly for the first time. (Please stop laughing)
  • Rudy & Lancer – I stayed as far away from Gasious Maximus as I could, if the stories are true – I don’t need that in my lungs in the AM. Keep putting in the work bud, you are killing it. I was lucky enough to partner up with Lancer for step running and he was absolutely pushing it to the max!
  • Southern Belle & Southern Bolt – most people don’t know it because of his kind tone and southern drawl, but the Belle is ruthless behind the keyboard. If you are his subject matter in the private Briarcrest group, grow thick skin. Great to have you back and trying to keep up with the Bolt. I wasn’t able to see him leading the 2.0s during the cone work but I’m sure he did an awesome job.
  • Shop Dawg – when I first started SD was my Mr. Miyagi. Kind and constantly encouraging those in the 6. This group of men cheering on a “spiritual leader” like SD this morning during the bear crawls will always be a highlight for me. The guy epitomizes the concept of No Man Left Behind and a great moment for the 2.0s to see.

I hope I didn’t miss anyone in my long post. Thought I would have fun with this BB while I slowly sip this delectable adult beverage. Thanks to Dancing Bear for taking us out. See you all on Monday!

ANNOUNCEMENTS:

  • Convergence 12/24 – 6:30am start, 60 minutes – Doughboy’s Santa on Q @ Cutherbertson Middle
  • Chiseled 12/26 – 6:30am start, 45 minutes – Zinfandel on Q
  • Dromedary 12/26 – 6:30am start, 45 minutes – Goodfella on Q

A Caroling We Will Go

Nothing too crazy! 6 Goats showed up with the threat of monsoon-ish rain, that soon dissipated… so off we went. Q thought about heading to Five Knolls, but made audible to go Cary Ridge/Coburn instead.

After quick dynamic stretching, and Tweetsie and Sensei waking up the neighborhood we, proceeded to Coburn to do rolling 30-30-1 intervals. We went down and back on Bevington, then finished back at SCMS.

We celebrated the Holidays with coffee at Panera… and joined by KW.

Please keep FiA Digits (Dianne Wells) family in your prayers. She was killed on Tuesday running at a FiA workout in Lexington.

12 Days of Christma…Clowns??

So, I had heard about this costume (thought is was Santa or Elfs….I mean it is Christmas,,,that would make sense) deal while returning from a really elegant F3 Party at a very prestigious Country Club in Charlotte raising money for a couple very noble causes to drive support both financially and of our time with these organizations. Then I show up at Cerberus with the complete 180 of elegant,,,, also raising resources for a noble cause……Completely different approaches, same desire and heart. So,,, although showing up in a clown suit is not my cup of tea, I applaud the hearts of those that did. They are my Tribe, as crazy as they are!

Warm up: Mosey to the top of the deck. SHH’s, Merkins, and something else don’t remember.

The Thang: Run the parking deck, exercises at both ends till the 3rd deck and do mary till the 6 and back down. 12 Donkey Kicks, 11 Lunges, 10 Burpees, 9 jump squats, 8 Merkins & 7 Supermans (at top) 6 Plank jacks, 5 Carolina DD, 4 Merkin shredders and just a little time for 3, 2 and 1 of pull ups back to COT.

Moleskin: Hard work by all, ICE, Alf , Job and Turkey Leg led the pax for the majority of 12 days Doc stepped his game up at the end. I saw a lot of grit by all, Rudy continues to impress me and gives 110 Astro is another that gives his all and Shop has not quit attitude as well.

Announcements: Safety is a practice we are asking that if you q Cerberus or Asylum my co-q’s and I would appreciate a safety reminder as you give the disclaimer.

Thin mint has challenged all of us who post regularly to q at least once a month

Also recommended is a cell phone and id bracelets. By some crazy chance you do get hurt, Transporter will be of little value to the hospital.

Jingle Bell Rock/Gear

12 PAX dressed normal and tried to avoid the rain and the scary clowns of Waverly.

ANNOUNCEMENTS (Stolen from Gypsy – Reorganize to align with priorities)

  • Moneyball and his M officially get their new son, Joseph, today. Let’s lift them up in prayers and deeds to ensure they feel loved and Joseph feels welcome in his new community (STAY AWAY FROM GROUPME JOSEPH!)
  • Church On The Streets (COTS) needs volunteers for first Sunday in January (1/6). Click on this link for more details: https://m.signupgenius.com/#!/showSignUp/20F0D4AABA82CA7FE3-2019
  • Convergence on Monday: Flash, Asylum, and Ignition will all meet at Cuthberton Middle School at 6:30am. 1 hour workout. Doughboy on Q
  • F3 Foundation – A few PAX attended this luncheon yesterday. Unbelievable to see a group of men dedicated to being LEADERS in the community. Men of ACTION. Inspiring to see and hear some of the stories about what F3Metro PAX have done in the lives of some of the homeless organizations in the area. CHALLENGE FOR 2019: What can F3 Western Union do to make something OUR OWN next year? Who is willing to step up and lead/help and start putting our “Hands and Feet” to work in our area?

WARMUP:

  • Mosey to front of MS
  • Disclaimer disclaimed
  • SSH x 20
  • Merkins x 15 in various positions
  • LSS x 15
  • CDD x 15

MAIN EVENT:

  • 6 Gear stations underneath awning at high school near stairs
  • Partner up with equal prowess
  • 45 seconds of work / 10 seconds to get to next station
  • 1 – Full curls – 35lb dumbbell
  • 2 – Plank rows with 25lb Kettlebell
  • 3 – Kettlebell swing – 35lb Kettlebell
  • 4 – Halfway curls – 45lb dumbbell
  • 5 – Shoulder press – 40lb dumbbell
  • 6 – Plank rope wave – Battle rope
  • 3 rounds of trying to beat your partner
  • In between rounds, run down stairs, 3 burpees, and run back
  • After Round 2, we had a pause for some Christmas music
  • “Jingle Bell Rock” – Hold weight above head for entire song. Each time “Jingle” is sang, do an overhead press
  • After Round 3, we ran behind high school for 6 inch planks with 4 100 yard sprints
  • Bring gear to car
  • Mosey to front of MS
  • 20 Dips
  • 20 Derkins

DONE!

MOLESKINE: Great work. Not a lot of mumblechatter (probably since I’m usually the one starting it and I was out of breath trying to keep up with Hollywood). Thanks to Hooch for helping me with set-up. Kudos to Bread Bowl who was at the front of the PAX on the runs. Hopefully everybody will be able to shampoo their hair, or at least rub their bald spots since some of those weights were a bit much. And I don’t think “Jingle Bell Rock” will be looked at quite the same way again. Thanks for letting me lead (back to back). Hope you weren’t bored.

COT – Prayers for Moneyball’s new family and for Ackbar this week as he leads his church during Christmas time.

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