Laces In without the Laces Out crew still seems weird. Of course, getting up at 4:45 in the morning to work out still seems weird as well, so it’s probably safe to say my frame of reference is shot. But the 9 pax that posted were there to work hard and share in some fellowship, and it doesn’t get any more real than that. With a friendly new guy joining us, YHC made sure to cover the disclaimer, and we were off.

Mosey to the credit union parking for warmup-o-rama.

– SSH (30x)
– Low Slow Squats (25x)
– Cherry Pickers (20x)
– CDDs (20x)
– Plank stretches
– Skydiver
– pull-cord
– Moroccan nightclubs while on stomach (10x)
– Merkins (10x)

The Thang

Mosey to the center of devil’s fork (Monroe-White and Academy) for a ladder – 1:7 with Monkey Humpers at the bottom and Bombjacks at the top.

Mosey to the brick steps of First Baptist Church (old sanctuary). As part of recovery, YHC asked pax to recall their word of the year. Mine was “present”, which I’ve discovered fits really well with portions of a book I’m reading. It’s a productivity book that spends some time talking about being more meaningful, in the moment, and “attentional”. While some of the books suggestions aren’t worthy of mentioning during the recovery of part of an workout, the concept of slowing down during our busy days is something I think we could all benefit from. So many times I find myself in “automatic” mode, where I just go through the motion in order to get on to the next task. Taking a little more “attentional” time not only helps us soak up more of the life we are blessed with, it also provides space for us to hear God’s voice. If God has to yell at us to grab our attention, it means we are too distracted by things that are less important. And I am probably more guilty of this than anyone else. Often, God may not raise is voice to get our attention. So we need to quiet our surroundings to hear him better, and I submitted to you that being mindful and in the moment is one way to turn up the gain in our spiritual ears.

Partner-up for some Church Steps Work
1) P1 bunny hops up steps twice // P2 flutter – flapjack
2) P1 3 calf raises/step // P2 monkey humpers – flapjack
3) P1 run up and down steps 5 times // P2 SSH – flapjack
4) P1 bear crawls up, crab walks down // P2 LBCs – flapjack

Mosey back to WEP for a few minutes of abs
– Russian Twists
– one other exercise I can’t recall

Moleskin
We covered a bit more distance than typical, but the pax did excellent work! There was very little “wait for the 6” exercises needed. Special welcome to #RESPECT FNG “Riverboat”, and welcome back to Snoopy for his 2nd workout. It was a true honor to lead this morning.

The prayer request focused on our brother Spud who lost is 19 year old 2.0 last week. We should all be praying that 1) God will bring peace and comfort to his family, knowing that their son is dancing with Jesus right now and 2) us F3 brothers will realize that supporting each other during workouts is just warm-up for what F3 is really all about: being there when our brothers/family/community really need our support.

Humbly serving,
-old bay