The rain held off for a run to river district and back.
Prayers for Rainmaker’s gma who is in treatments for cancer. For our kids in the workforce who are growing.
WARMUP: @Double D kicked us off with a disclaimer and quick mosey around the parking lot before we circled up to do a handful of warmup-y type exercises…I would list them out, but can’t recall exactly what we did as (unbeknownst to most of the PAX) I was more concerned with concealing the speaker I was carrying for my portion of the Q. Kudos to @Pusher for noticing. I do, however, recall the group providing the 5 core principles of F3 as we had an FNG EHd by @OldBay
THE THANG: After warmups, @Double D mentioned the theme for the day, which was Adaptability and Agility and then handed off his Q to YHC. I proceed to expand upon Adaptability and Agility and the need as leaders to be both Adaptable and Agile as there is always something that comes at us unexpectedly. We then proceeded to mosey to the Lowe’s parking lot where we circled up for 15 mins of EMOM (every minute on the minute) of the following exercises:
1 burpee
2 lunges each leg
3 merkins
4 low squats
5 SSH
*Music started off on AC/DC radio and switched halfway through to 90s Hip Hop to accommodate @Pusher’s musical preference.
The PAX then mosey’d to the top of the hill by the gas station for a few plank jacks before moseying back down to the lot for what started out as a quick broga session that didn’t feel right due to the 90s Hip Hop, which was adapted to a 16-PAX circle of PAX-led mary.
MARY:
ANNOUNCEMENTS: D2DB tomorrow, D2D Relay in 3 weeks, read your newsletter
COT: what’s shared in COT, stays in COT!
Mosey to Harris Street. Repeat hill up to 5 times and mosey home.
WARMUP: 1/4 shuffle
THE THANG: every 1/4 mile – a series of squats or merkins w/Ruck on or both. There was 1 round of manmakers and monkey humpers were done near orange theory but not into the window. Got just over 3 miles total.
MARY: no time for it
ANNOUNCEMENTS: were announced
COT: YHTBT
Thanks, Sprocket. Always an honor
10 ran Baxter Loops at Flight Plan this morning.
Prayers for Rainmaker as he is job hunting. Has experience in security and property management.
Prayers for those we know and love who need healing.
Warm-ups : SSHs, Imperial Walkers, Wind Mills, Plank Stretches
Mosey to the big parking lot for some partner exercises. Partner 1 carried both bells while Partner 2 performed 5 perfect merkins. Flapjack and continued until we arrived at the second light post. Next, we dropped the bells for partner pushes between the light posts. We continued this pattern until we arrived at the front of the school.
Next, we grabbed some wall with the bell for a wall sit press and extension. Two rounds and then proceeded back to the stadium carrying the bell over our head. At each light pole, we stopped for an exercises. First light pole, man-makers, set of 5. Since half the group elected to modify, we did 5 more. KB Swings, Flutters, and LBCs were completed by the time we arrived at the stadium.
Back to partner exercises, Partner 1 carried bells up the hill while partner 2 ran to the top. Flapjack and continue until mumble chatter subsided.
Return to the flag for a few minutes of bells around the circle. Lots of laughter due to either having to handle Tesh’s 100# bell or the colorful deceivingly light bells.
Great job men!
Prayers for family members and friends suffering from cancer.
THE THANG: we ran to WEP, out the trail in backside to Harris, right turn on Jackson back to 160 and back home. some added distance. all got better!
COT: yes!
WARMUP:
During warmup I asked Pax to remain quite and think about Cardinals family. I also asked them to think about their legacy. How will they be remembered when they are no longer here?
SSH
Tempo Merkins
Flutter Kicks
Lil baby arm circles / reverse
Hallelujahs
Cherry Pickers
Samson hold
THE THANG:
5 each exercise and then run a lap. Repeat each set before moving to the next set
Burpees
Big Boys
Heels to Heaven
10 each – burpees
LBC
Mtn climbers
15 each – burpees
Squats
Freddy Mercuries
20 – burpees
Squats
LBC
Decided to forgo the second round of 20’s and moved to the wall for 4 rounds of 20 second wall sits and 5 burpees.
Total 100 burpees
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
SSH
Windmill
Low slow squats
Lil baby arm circles
THE THANG:
21s merkins and squats
Started at bottom of hill by light poles. Ran up hill to next light pole between sets. At 11 we turned around
For those who don’t know 21s, you start with 1 merkin and 1 squat. Work your way up to 21 each.
Pax were to fast so I had to make some stuff up on the fly to fill last 10 minutes.
Each pax grabbed a rock of medium size. Some pax don’t listen very well and they had to change.
Start on your back with rock at your waist. Arms extended. Raise rock over your head and touch it to the ground – 10
Toe touches – 10
Repeat those exercises with rep count of 8
Move up toward school to do some abs and 10 more merkins and squats.
Total of 240 merkins and squats for the day.
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
Total Miles: 3.5 for YHC, I think @badlands had more but I’m not quite sure.
Jog to First Horizons Bank.
15 burpees
Jog to Model A
15 Big Boy Situps
Rinse and repeat
Most got in 3 circuits
Job back for COT
COT:
I ended with a prayer from my pastor, slightly modified for F3.
I am thankful for…..
…the Gospel that defines me
…the Son who rescued me
…the Father who pursues me
…the Spirit who inhabits me
…the F3 PAX that surrounds me
…the Scripture that shapes me
…the future that awaits me
…the obstacles that mature me