A gift of a morning for an early December day.  Got to love the Carolinas.  Great showing at the ranch with 18 men ready to sharpen each other and themselves.  I think by this point, you know I’m going to bring it.  Off we went…

Warm UP:

20 SSHs, 20 IW, 20 Squat, 20 Merkins all IC

The Thang:

Quick mosey to white fence entrance at 160:

1^st speed bump: 5 x-fit/hand release burpees, 10 Merkins

2nd speed bump: 5 x-fit/hand release burpees, 10 merkins, 20 jump squats

3rd speed bump: 5 x-fit/hand release burpees, 10  merkins, 20 jump squats, 30 flutters

4th speed bump: 5 x-fit/hand release burpees, 10  merkins, 20 jump squats, 30 flutters, 40 calf raises

Plank waiting for Six

Merkin/MC x20 rinse repeat 3x

Discussion following up on Cake Boss’s theme from Tuesday: Don’t be that guy.  If you want a stronger marriage, start with you.  Expecting to be served instead of serving your wife is a bad recipe.  Many men quietly struggle.  Lean on your PAX, lean on God.

Mosey to track for some 17s around the track, stopping at each corner to do CDD/jump lunge combo (16-1, 15-2, 14-3, … 1-16).  4 laps around track, 136 CDD and jump lunge each. 

6MoM while rest of Pax finishes:  LBCs, Freddie Mercury

Playground

Pull ups 10, merkins, 10 rinse/repeat 3x

AYG to Shovel Flag

COT

The principles of F3 (and the beatdowns) drive me to post.  It has become something all encompassing and bigger than all of us.  A reminder that life is what you make it.  You get out, what you put in.  While easier to keep your head down and stand on the sideline.  Being engaged gives purpose and fulfillment.  I stand here not as the “declarer” but one who has to re- engage periodically.  Make it a great day, MEN!

Announcements:

12/12: Christmas party.  Sign up genius.  $10 per couple

12/13 F3 Dads Alcatraz

Prayers: Santini’s friend:  Dennis- heart surgery.  Cake Boss’s friend Stephen, Beacon’s father’s friend: recovery after assault