13 posted today for a beat down in the gloom of downtown York

I told everyone to bring their GRIT to the AO today, you’re gonna need it.

The Thang:

Mosey to library parking lot with some high knees and butt kickers to get warmed up.
COP
In honor of Chappie leaving I decided to spell Chappie as part of the COT:
Circle of Berp
Hillbillies x15 IC
Air Squared x15 IC
Plank Jacks x20 IC
Prisonser Squats x20 IC (Low and Slow)
Imperial Walker x15 IC
Extensions x15 IC

Told the Pax that I wanted everyone to find their GRIT today. GRIT has two main parts; passion and perseverance. So many people think talent over GRIT, but talent does not guarantee achievement, GRIT does. Getting up and posting (many of the Pax had already posted once this week and more doubled down yesterday) so they already had passion, now we needed to test the their perseverance.

Mosey to Tile Works parking lot for some Lazy Dora 1,2,3;

Partner up for:
100 Merkins while partner planks (switch every 10),
200 LBCs while partner holds 6′ (switch every 20), and
300 Step ups while partner holds low squat (switch every 25)

Plank up when finished. (We were treated to a very slow 6′ 10 count from Snoop Dogg)

Recover with a 10 count and mosey to library parking lot.

Quick round of 7’s (Diamond merkins and Bomb Jacks) to finish things up.

Mosey back to Trinity for COT

Moleskin
I congratulated the Pax on proving they had all the ingredients for GRIT. However, I challenged them saying GRIT here is easy. Its selfish GRIT that makes US better. Real GRIT is the kind we practice at home with our wives and children. Find the passion for your wife and kids and persevere through the hard times at home. F3 gives us the opportunity to prove things to ourselves that we can then take home apply to our daily lives.

Announcements:
Winnsboro Convergence

Prays and Praises:
Continued prayers for Dabo and his family, as well as Olive and his family.

Thanks to all the Pax for posting. Always an honor to lead a F3 workout.