Nine Faithful, High Impact Men (#HIM) woke up in the wet, drizzliing gloom for a spinach induced beat down at the hands of me, Popeye. This was my first full Q and the rain was not going to slow down the F3 brothers at the Eagles Nest.

The Thang –

WARM UP:

SSH X20

Windmills X15

Imperial Walkers X20

MNC X20

Mosey – To the Diggs Field, aka. The F3 playground

THE ROCKS WILL CRY OUT… and your muscles

First grab a rock from the creek bed – one preferably to your size and stature. There was a little mumble chatter about grabbing a small stone.  Take the rock to the bottom of the steep hill behind the chiller plant.

Bottom of the hill

20 Squats with rock in hand – drop the rock then run up and back down the hill

20 Curls with rock – drop the rock, run up and down the hill

20 Over Head Press with the rock – drop the rock, run up and down the hill

Rinse and Repeat X2 (However, round three dropped the sets to 10 reps each)

(NOTE: The plan was to run up the hill with your rock, but due to the slick conditions from the rain there was a safety audible to drop the rock and run up the hill stoneless.)

Threw in a little bit of the WORD Luke 19: 39-40 about how Jesus on his entry into Jerusalem – “Some of the Pharisees in the crowd said to Him, “Teacher, rebuke your disciples.” But Jesus answered, “I tell you if these become silent the rocks will cry out!.”

Mosey to the amphitheater

THE BIG SHOW RETURNS

Start at the bottom of the amphitheater:

Merkins X5

run the length of the amphitheater to the other end and do

Squats X10

Rinse and Repeat all the way up the 20 rows. (You can do the math on the number of merkins and squats were involved.  There was a little mumble chatter from Catfish about how he told his wife about how since Popeye was on the Q there wouldn’t be much running. He was wrong.)

Rest up with a quick 10 count and we were off again to the Picnic tables in front of the West Center building.

EVERY DAY IS UPPER BODY DAY!

Dips X20

Dekins X20 (Note: Due to the tables being slick from the water falling from the sky another safety audible was given to be careful that no feet would slip off the seat causing face plants.)

Irkins X20

Merkins X20

Rinse and Repeat X3

Mosey back to the COT for a short 5 minute Ab Lab

LBC’s X20

Flutters X20

Hello Dolly X20

Plank Twists X20 (some modified to 10)

LBC’s X20

Finish off SSH X30

Fun and Mumble Chatter was had by all

COT:

Thanks to the PAX for allowing me to Q today, as said in the disclaimer I am far from a professional but thanks to all F3 brothers who push me I continue to get better & stronger day by day.

– 8/15 – The Fort Mill Care center Move is still on (for now) this Saturday. Fusion says they are still waiting on a certificate of occupancy and hope to have it this Saturday.

–10/3 – F3 Nation Turkey Punchers are getting together to punch the turkey out of cancer.  Sign up to run in the Race for the Cure in Charlotte Oct 3rd.   Here is the link to our team page http://charlotte.info-komen.org/goto/F3TurkeyPunchers or click here to sign up.  If we get enough people to sign up we will make shirts. #TurkeyPunch