This Saturday was the start of the chilly fall weather (34 degrees through the hour workout), but a great weekend!  Props to my Mud Run partner Geronimo for stepping up when Gears had a Q conflict.  We all found out by the end of the day that the replacement can usually be harder than our “pros”.

The Thang:

Needed to get warm so we started with a nice jog out and around the outside road circle and back.

COP

20 IWs 25 SSHs 10 Merkins 20 Squats  20 MCs 10 Windmills 15 Plank Jacks  20 LBCs 15 CDDs

For our 10 count, I shared some insight with the PAX that I read in Freed to Lead. The 3rd F is considered the dynamite of F3. Faith is not based specifically around a Christian foundation, but it’s the best word Dredd & OBT could agree on for the purpose around F3,  “To reinvigorate male community leadership.”

After breaking a sweat, we moved on to the hard work.  Partnered up in twos, did the following exercises and then a lap around the paths around the fields.

25 Plank Derkins

30 Paver Curls

20 Partner Squat Derkins (it’s really in the lexicon says Crash)

30 Overhead Paver Presses

Nice and gassed now, so I shared that we need to Live 3rd.  God 1st Family 2nd I Am 3rd. there are many opportunites out there (and we have many in our newsletter) for opportunities to give back in the  community. Tutor a kid, be a coach…just start by being more patient with your kids…

Handed it over to Geronimo. This was fun. Paired up in 3s.

Started with Triangle Durkins which we seemed to play twister trying to plank on each person for the Durkin.  Somehow it worked and we could only do 5 reps.

Next was something Geronimo called the “Nut Gaser Leg Throw”. Stand above Partner 1, he kicks up his legs to partner 2 who throws his legs back down in a random angle.  Don’t let your feet hit the ground.  Partner 3 did a lap around the baseball field.  Rotate & Repeat 3x

Next was Partner Overhead Presses: Partner 1 Stands over Partner 2 with his leg pushing on his back. Secure hands and Partner 2 presses up while partner 2 presses down giving resistence.  These were pretty tough.  Partner 3 ran around the baseball field.  Rotate & Repeat 3x

Moseyed to the ledge behind baseball field

20 Ledge Jumps  40 Dips

FINALLY DONE mosey to COT

COT welcomed FNG Josh and named him “Chastain”

Annoucements Chrismas Party 12/19, Gladiator Games 12/12 Thanksgiving Convergence @ Springfield Middle

Prayers for France, Legoland’s Sister, to be better fathers and leaders…

Honored to Lead.