15 brave men posted at The Ranch this morning for a solid dose of fellowship and agony.  The PAX started off with a mosey from the parking lot to the traffic light on Springfield Parkway and back, then circled up for COP.

COP:

• SSH X 25
• Imperial Walkers X15
• Windmills X 15
• Diamond Merkins X 10
• Merkins X 10

The Thang:

Following the warm up, we didn’t do the normal mosey to the next spot for the next round.  Instead we stayed in the circle where YHC explained what was about to happen.  The PAX was about to take on 15 Minutes of Agony (thanks for Zima for the Spreadsheet of Pain containing the idea, a little gem we will continue to populate….).  The 15 Minutes of Agony consists of 15 exercises for a minute each consecutively with a focus on upper body, lower body, core, and of course cardio.  Afterall, why run all the way to the track when you can give yourself a solid punishment just a few yards from your car.  It was explained that just like in everything F3 we were accountable to each other.  If the guy next to you hear mumble chatter then he was to push you harder  If he saw you struggling to complete the minute then it was also his job to encourage you.

The exercises were completed in this order:

1. Spiderman Merkins – Kind of a stationary Gator Merkin where you alternate bringing your knee to the shoulder while doing a normal merkin.
2. Bomb Jacks
3. Monkey Humpers
4. High Knees
5. Flutter Kicks
6. Bomb Jacks – Starting to hurt a little…
7. Carolina Dry Docks
8. Butt Kicks
9. Squats – Pax started asking “Um, what number are we on?”
10. Mountain Climbers
11. Elbow Plank – Following the Mountain Climbers, this one felt really good….
12. Side Straddle Hops
13. Merkins
14. Tuck Jumps
15. Walking Lungs – Toward the school

What distance remained to the school wall from the Walking Lungs was closed with a very short mosey.  The PAX assumed the People’s Chair where everyone seemed to catch up on the mumble that chatter that was missing during the prior 15 minutes.  It is interesting that after timing each exercise and moving to an untimed one, you lose the need to time anything.  Needless to say we sat there for a while.  Thank you Serrano for the slowest 10 count I have ever heard.

Following the People’s Chair we returned to the parking lot and hit the cardio again with a Jacob’s Labber.  It consisted of Merkins on one end and Bomb Jacks on the other separated by a run from one end of the parking lot to the first bump out.  Upon completing and a couple of 10 counts later the PAX moseyed back to the cars to circle up for some Mary.

The PAX took turns calling out some of the favorite core exercises that lasted a solid 9 minutes.

Thanks to all those that made it out this morning!  YHC has paid my fair of gym dues in the past, but never have never found the fullfillment of fellowship and support of in any set of four walls that I find with my F3 brothers.  Thank you!

Announcements:

• Last call for donations to the CAH.  Cakeboss will leave to make the delivery 3:00 Saturday.
• Volunteers needed to spend some time playing kickball with the kids at the CAH.
• Indian Land Saturday for final Mud Run Prep
• Q School in Rock Hill on Saturday at 6:30

Prayer Requests:

• Today (Thursday) represents the day of the Last Supper and the day Christ was taken into custody.  Remember over the next three days the sacrifice Jesus made for us as he sacrificed Himself for our sins.
• Prayers for Spider-Man’s family.
• Prayers for Stang’s Dad as he recovers from his surgery and his family as he work to support him.