Thank you to the 3 other PAX who showed up to Bushwood on this beautiful gloom to share in some great fellowship and a little fitness. Thank you to L-Train for allowing YHC to lead this morning.
WARMUP
We began the morning with the following in cadence without the bells: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Peter Parker Peters, Merkins, and 10 6-Count Burpees.
THE THANG
After the warmup we began what is known around F3 Nation as Pearls on a String. Basically, we took a mosey (quick one) and stopped every so often for a round of some exercises (mostly in cadence) called out by YHC. We attempted to impact every muscle group each time we stopped.
Stop 1: Merkins, Static Lunges (each leg), Carolina Dry Docks, LBC’s.
Stop 2: Diamond Merkins, Static Lateral Lunges (each leg), Pike Presses, V-Ups.
Stop 3: On the Bleachers: Irkins, Dips, Step-Ups, Derkins.
Stop 4: Each PAX performed 10 pull ups while everyone else did burpees until all PAX completed their pull-ups.
Stop 5: At the Wall: 5 Squats on one side of the wall, jump over the wall, 5 Merkins on the other side until 0550.
Then we moseyed up the .25 Mile hill behind the football field stopping at each streetlight to perform 5 Burpees.
This morning was full of mumblechatter and fun. What you want to have at any F3 Workout.
NMM
Yesterday I received an unexpected phone call from a brother in F3 The Fort asking me a question. He asked, “How can we help?” What he was asking about is way too long to put into a BackBlast, but just to know that he and others are there to help me is one of the most important aspects of F3 to me, if not the most.
I challenged the PAX today to not carry their burdens alone. We are not meant to bear the weight of everything we put on ourselves. Be vulnerable and share your burdens with others and take the burden off of someone when you know they need it.
Aye!
ANNOUNCEMENTS
Reach out to a Site Q to Q a Workout.
Sign up to serve at Bethel Men’s Shelter. https://www.signupgenius.com/go/30e0444adaa23a2fa7-bethel
The Sweati – TBD.
FM Care Center Lawn Care.
Read your Newsletter.
PRAYERS/PRAISES
The PAX shared their prayers and praises and YHC lifted them up.