• When: 6/11/16
• Where:  The Deep
• QIC:  Apache and Walker
• The PAX:  Dark Helmet, Royale, Sweeper, Short Sale (Respect), Lug Nut (Respect), Cable Guy, Tater (Respect), Black Hawk, Iron Sight, War Bucks, Zima, Spitz (Respect), Apache, Walker (Respect)

12 HIM came out on a very warm morning to have a little fun at the Deep with Apache and YHC.  Apache and me did not determine beforehand what we would bring to the workout so when he broke out the stereo equipment, I knew it would get interesting.  Apache took the first half.

The Thang:

Apache on Q

Warm up:  SSH (single count), stretches, and merkins

Mosey to grassy area on the side of the school where the real work is about to begin.  Apache took the time to bring an important message concerning our influence on others.  F3 has changed this man’s life and anyone that knows him knows that he is passionate about F3, the mission, and the brotherhood.   He reminded us that we can be a positive influence on others as well as a negative influence.  We are a band of brothers and we need to encourage and support each other as we move forward in life – his message was well received by the PAX.

COP

Sally Up and Sally Down:  Well, things got interesting here.  We counted off in 1s and 2s with 1s performing merkins while 2s performed squats. I’ve tried many different workouts over the years but this particular one has escaped me until today.  Sally is a tough old broad especially when it comes to merkins and she’s a nag when it comes to squats.  Of course, we had to flapjack so we got our fill of the old hag and finally moved on to another jewel of a workout.

BurpeeStruck Side Straddle Hops:   Apache kicked ol’ Sally to the curb and cranked up AC/DC’s Thunderstruck.  We had to perform SSHs until we heard the words “thunder” or thunderstruck”.  Whenever we heard either of those two words, we had to perform a burpee.  Apache got this little beat down from our pal Bing (thanks brother) who also happened to Q this same routine at Alcatraz.  I actually liked this routine and even played some air guitar with a few Pete Townsend jumps thrown in for good measure.  By the way, if you didn’t know, Brian Johnson really likes to sing those two words ALOT.

Apache Q’d a great 1st half and now it was time to mosey to the front parking lot for one of my favorite routines.

Walker on Q

Before we got started, I brought the same message that I brought to the Patriot last week.  I reminded the PAX about the message given in Romans 15:1-7.  In these verses, Paul basically speaks about the importance of building up you neighbor – in other words, building a community.  We in F3 have a calling to do such a thing.  We are not just passive members of a community. Part of the F3 mission is to build a community and it starts with the Sad Clown that you come across in your everyday life. As you go about your day to day, look for opportunities to build the F3 nation which in the end builds and impacts our communities in a very profound and Biblical manner.

Starfish Routine: 

Cones are laid out with one cone in the middle of a 4 corner array (cones at each corner).

Exercises:  Middle cone – 10 burpees, run to 1st cone – 100 merkins, run back to middle cone – 10 burpees, run to 2nd cone – 100 LBCs, run back to middle cone – 10 burpees,, run to 3rd cone – 100 squats, run back to middle cone – 10 burpees,, run to 4th cone – 50 pike presses, run back to middle cone – 10 burpees

Total:  50 burpees, 100 merkins, 100, LBCs, 100 squats, 50 pike presses

COP

20 merkins in cadence , heels 6 inches off ground for 1 minute, 17 diamond merkins in cadence, heels 6 inches off ground for 1 minute, 20 single count  Lalanne merkins , heels 6 inches off ground for 1 minute, finished up with 20 single count merkins and a short mosey until time elapsed.

This was my first time working out at the Deep and it’s a very nice venue.  I highly urge the PAX to make a visit and support Royale in his effort to get thist AO going strong.

Naked Man:  Read the newsletter for F3 happenings in the area. I think most of the AOs will be shut down next weekend for the Hog and Coyote so be sure to check with your site Q before posting. I hope to see many of the PAX at the H & C next weekend.

It was an honor and a privilege to lead and serve such a great group of guys today. Thanks to Apache for helping me out today (I was originally going to Q solo) and thanks to Royale for the invite.

Walker Out!