18 Brave #HIM took to the Ranch on this beautiful morning. There were no FNG’s present and a short disclaimer was provided.
Mosey to large Soccer Field for Warm-up:
51 SSH IC
25 IW IC
20 WM IC
15 MC IC

The Thang:
Next a Merkin Clock (1-12), on 1, 4, 7, 10 standard merkins, 2, 5 , 8 , 11 Wide Arm Merkins and 3, 6, 9 , 12 Diamond Merkins. Each hour on the clock represents the number of merkins to do.
10 Flying squirrels OYO.
Mosey to small soccer field for some upper body work (all exercises IC
Bear crawl across, then 10 Moroccan Night Clubs, Bear Crawl back, 10 MNC (any mumble chatter quickly ended as some of the Pax recognized this sequence)
High knees across, 10 Merkins, High Knees back, 10 Merkins
Butt Kickers across, 10 CDD, Butt Kickers back, 10 CDD
Run backwards across, 10 MNC, run backwards back, 10 MNC
Jack Webb (1 merkin:4 air presses) up to 10 merkins:40 presses
Now for some Evil 8. As the pax was not familiar with the Evil 8 (taken from F3 Lexington), YHC gave detailed instructions. The Evil 8 uses the 4 corners of a field and the Pax moves in a figure 8 style. Stopping at all 4 corners and the center. So after the Pax reach the center of the 8 after each 2 exercises. The Pax start off in separate groups of 4.
The top left of the 8: 8 Bombjacks
Top right: 8 Jumping Lunge Squats IC
Center of the 8 (intersection): 8 burpies
Bottom Left: 8 Mak Tai Jai
Bottom Right: 8 Knee Tai Jai
Then back to the Center for 1 complete round.
We would get in 3 rounds of the Evil 8.
The back to the circle for 2 minutes of Mary
NMM:
Thank you McGruff for the opportunity. It is always an honor to lead these fine pax.
I have been quite a bit due to my father’s emergency Pace Maker and the flood at my parent’s Columbia house. Has things get a little calmed down, it is great to be able to get back out in the morning.
I am also thankful F3Columbia stopping by my parent’s house to assist in some of the clean-up (minor compared to rest of the neighborhood). My parents were lucky in that the house had an extra tall crawl space (5 ft) that prevented floor and wall damage. F3 was throughout my parents Lake Katherine neighborhood doing awesome clean-up. I am also humbled in how Pusher, Dark Helmet and Menthol stopped by on more than 1 occasion to ensure that my father’s rehab center had water.
Nut Cracked.

An impressive 19 Pax at The Ranch this morning. Chicken Wing visited Fort Mill from his new hometown of Charleston. We gave him a friendly “welcome home” beatdown. An FNG joined us today. We named him Rooter because he heard about F3 during Dredd and OBT’s speech at the Rotary Club. Zima gave him the final headlock.

Mosey to the parking lot near the playground

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x) and  Rosalettas (15x)

Mosey to the next parking lot near the soccer field

Pyramid Drill: At each station/corner, do LBCs, Hello Dollies, Freddie Mercury’s, double count in increments of 5 until we hit 20 repetitions then countdown to 5 as a group. Run to each station.

Mosey to the driveway along the soccer field:

Windsprint 1: Run to the first and trees along the driveway and do Tuck Jumps (10x) at each one

Windsprint 2: Run the first and second trees along the driveway to the field lights and do Russian Twists (20x) at each one

Windsprint 3: Run the first and second trees along the driveway to the field lights and do Bomb Jacks (20x) at each one

Mosey to the wall and do people’s chair (3x)

Mosey to the benches near the basketball court:

Drill 1: Dips (15x), Steps Up (20x), Ab Crunches (15x)

Drill 2: Decline Merkins (15x), Jump Ups (15x), Ab Crunches (15x)

Drill 3: Incline Merkins (15x), Steps Up (20x), Ab Crunches (15x)

Mosey to the next parking lot

COP:

Superman (10 second counts) and Pepper Grinders (15x)

Moleskin:

Your words have power. What you say can either build or destroy the hope of others who are around you. Choose your words wisely to ensure that they are inspiring others.

What is said out of our mouths reflect what is in our hearts. In order to speak words of encouragement, we need to make sure that our hearts are pure. A heart that is full of hate or anger can prompt us to say damaging things that cause pain and regret. What has been said cannot be unsaid or unheard.

As a High Impact Man, your purpose is to be a beacon of light for others. Guard your heart from negative influences. Choose to surround yourself with positivity. Don’t use wicked words that destroy hope. Use words that encourage, inspire and motivate yourself and others.