Not the Grand Funk Railroad kind of Witness, but more of the humble pie kind….more to come!

Mosey to Sullivan MS
COP
SSH x 40
IW x 15
Merkins x 15
Windmills x 15
Squats x 25
SSH x 25

Find some wall
20 Dips
20 Derkins
20 Box jumps
Rinse and Repeat x 15 and then x 10

Mosey to Hill
Jacobs Ladder  including LBCs and Burpees 1:7

Hand off to Cake Boss – CB shares weak humor with PAX and then off….

Mosey back to School – Stop for a quick set of 20 DIPS in cadence

Mosey to Football field Split in to 4 groups

25 Merkins, 25 Wide Merkins, 25 Diamond Merkins, 25 CCDs

Run 4 corners of football field between sets of merkins

Circle in Center of Field for more weak humor from YHC and then…

To the Side Line – 1s and 2s Run 100 yards while 3s and 4s do exercise—then flap jack

LBCs, Freddys, Roslitas,

Back to Circle – 25 SSH, 15 Hello Dolly’s, 10 Mac-Tar-Chi, 25SSH

YHC brings group in to discuss that in the COT everyone is welcome…don’t need to get in shape to be in F3, don’t need to be anything but present and your brothers beside you, in front of you and behind you will be there to say YES YOU CAN!! Be confident in yourself and your God given abilities!

COT

29 with 6 FNGs with this awesome crowd at The Patriot! I can speak for Pusher when I say I am humbled and honored to be able to lead such a great group of men in the gloom. We all need each other to be strong and I felt invincible with this group of PAX!

FNG Witness, shared a story about a family in need. I know the men of F3 will do what is needed to assist where possible. Stories like what we heard humble us and make us realize God has blessed us in order to Bless others….AYE!!

2 BB in one week for YHC, this has to be some kind of record!

When YHC pulled in this morning he almost thought that the workout was being shut down because once again IL had not one but two patrol cars talking to the PAX (already there) in the parking lot. But to my surprise when YHC walked over, @Heisman was giving the popo the 411 on F3. Let me tell you something about Heisman – he has been working out with F3 for a total of 11 days and is recruiting cops – talk about one hell of an EH from Audit. Anyways, by the time the conversation was getting good a 3rd patrol cop pulls in thinking that we were all going to get arrested, but quickly learned that he was being brought into a Heisman sermon on F3. Moral of the story, IL land can attract cops for good and for the misinterpreted. Way to go Heisman and maybe we will see one of them out there soon, as they seemed genuinely interested in F3.

No Warm up today – no TIME!

The Thang:

800m indian run w/ KBs

400m run

• 12 pull ups
• 21 KB swings

400m run

• 12 pull ups
• 21 KB swings

400m run

• 12 pull ups
• 21 KB swings

800m run with KBs

• 30 KB clean and press
• 30 Burpees
• 30 lbcs

800m run

• 30 KB swings
• 30 Burpees
• 30 lbcs

800m run

• 30 KB clean and press
• 30 Burpees
• 30 lbcs
• 90 sec of SSH

COT

Announcements: 1/24 DREDD/OBT Qing the Reservation at 0700. 2nd F: 1/23 Meet at MM @ 1700 and stay for American Sniper at 1900 – Rock HIll

Prayers: Unspoken and to get Opies ass back out on the court. Feel better Opster and stop Qing WEP!!!!! IL needs you to POST. Really, no hard feelings.

6 men braved what was supposed to be 27 degrees and rainy morning…as it turned out, it was a bit warmer with no rain.  The PAX seemed genuinely disappointed….this was one sick group.  The breeze kicked the chill factor up a notch but we got down to it and shrugged off that chill pretty quickly.

Warm Up: 20 IW; 25 SSH; 20 Windmills; 10 Long slow merkins; 1 minute true plank; 10 Peter Parkers; 10 Parker Peters – long lap around the AO to get the blood pumping.

The Thang

4 Corners drill around the building (Run to corner – 10 burpees; Run to corner – 20 squats; Run to corner – 15 burpees; Run to corner – 30 squats)

Another long lap around the AO – ending in parking lot to play with the toys.

Rd. 1 Tires – 2 minutes of decline round-the-horn merkins with feet on tire – all pax hold position and the merkin rotates clockwise.  Switch to incline round-the-horn merkins with hands on tire for 2 minutes.  (YHC Note – this was much more miserable than I had imagined…painfully close to an Omaha but we suffered through it together)

Rd. 2 Rope – Jumping Squat rope – all other pax run around building and then switch out.  The cries of “I thought you were going to run quicker” were fast and furious.

Rd.3 Sandbag – Wall sit with sandbag overhead press and pass – 5 (or so, I lost count) leg-quivering rotations.  It say something when you look forward to the overhead press to get your mind off your legs.

4 Corners drill once again (10 burpees, 20 squats, 15 burpees, 30 squats)

Another long lap around the AO and then on to AbLab (Freddie Mercury; Padre’s Spiderman – six inch peter parkers; looooong plank by Bogey, LBCs; V-ups; Flutter kicks)

COT – great group of guys this morning including FNG Matt n/k/a “Mailman” who was so named for his questionable choice in movies…”You’ve Got Mail”…really??  We won’t judge…MUCH.  Brief discussion about F3, #HIM and a warm welcome to the group.  Prayers spoken and unspoken lifted up as Padre led us out.  You know it was a good one when you can feel the heartbeats in the hands of the men on your shoulders in the BOM. Again, very proud to lead this group this morning.