• When: 6/4/16
• Where:  The Patriot
• QIC:  Winchester and Walker
• The PAX: Lucky Charms, Van Gogh, Choir Boy, Flounder (FNG), Pistol (Respect), Captain Kangaroo (Respect), Tony Hawk, Pale Rider (FNG), Limp Biscuit, Cornerstone, Peach (Respect), Utah, Bogey, The Flash. Hot Sauce, Sling Shot, Fusion, Dream House, Dawg Pound, Mayhem, Turbine, Reborn, Italian Job, Winchester, Walker (Respect)

25 strong men from Rock Hill came out for a hot and muggy morning beat down this morning by Winchester and YHC.  Winchester, Cheeto, and YHC run on Sunday mornings at the Hills of Pain and rarely have any of the Rock Hill/Ft. Mill Pax join us so we thought we might bring a portion of the Sunday morning pain to the Patriot this morning.  After the usual disclaimer, Winchester started us out of the gate.

The Thang:

Winchester of Q

Before we got into the workout, Winchester reminded us about the message of Romans 8 and how God is with us wherever we go and is our hope no matter what we are confronted with in life. For those that love God, he works all things for good even though from our perspective it may not seem so. Let us not lose sight of this as we move forward in our lives.

COP:

In cadence:  SSH – 15, Merkins – 10, Carolina dry docks – 10, Squats – 10, Moroccan night club – 10, Reverse Moroccan night club – 10, Merkins – 10

Mosey to hill near Sullivan Middle School for some “Hills of Pain” work:

Sprint up hill – Sprint down hill; Bear crawl up hill – crab walk down hill; Burpee broad jump up hill – sprint down hill.  Repeat all exercises

Walker on Q

Mosey to center of cone array for a Starfish routine.  Before we got started, I reminded the PAX about the message given in Romans 15:1-7.  In these verses, Paul basically speaks about the importance of building up you neighbor – in other words, building a community.  We in F3 have a calling to do such a thing.  We are not just passive members of a community. Part of the F3 mission is to build a community and it starts with the Sad Clown that you come across in your everyday life. As you go about your day to day, look for opportunities to build the F3 nation which in the end builds and impacts our communities in a very profound and Biblical manner.

Starfish Routine:

Cones are laid out with one cone in the middle of a 4 corner array (cones at each corner).

Exercises:  Middle cone – 10 burpees, run to 1st cone – 100 merkins, run back to middle cone – 10 burpees, run to 2nd cone – 100 LBCs, run back to middle cone – 10 burpees,, run to 3rd cone – 100 squats, run back to middle cone – 10 burpees,, run to 4th cone – 50 pike presses, run back to middle cone – 10 burpees

Total:  50 burpees, 100 merkins, 100, LBCs, 100 squats, 50 pike presses

COP

20 merkins in cadence , heels 6 inches off ground for 1 minute, 15 diamond merkins in cadence, heels 6 inches off ground for 1 minute, 20 wide arm merkins in cadence, heels 6 inches off ground for 1 minute, finished up with 5 burpees.

Mosey back to COT:

Naked Man:  Read the newsletter for F3 happenings in the area.  Prayers for Nancy who has tumors (Cornerstone’s neighbor), Cornerstone’s daughter, Limp Biscuit’s niece, F3 Olive and his family.  May we accept God’s will in all of these circumstances

The guys worked hard today and they gutted it out like true men of character do.  It’s an honor to lead and serve such great F3 brothers.

Walker Out!