Weather: 68 Degrees and Humid
36 men rolled out of the #fartsack today and into the gloom. Although this number is #problematic in the eyes of F3 Nation, it made for a good workout today. As the lights from the Shipyard parking lot illuminated the dew on the football practice field, the PAX only saw a few cones and no coupons.
Disclaimer: There were 2 FNG’s, to YHC performed the obligatory Disclaimer.
Warm-up
SSH x 20
Copperhead squat x 20
LBAC (forward) x 20
LBAC (backwards) x 20
Merkins x 20
Tunnel throughs x 20
Plank jacks x 20
The Thang:
EXERCISE 1 – Ark Loader
Line up at Goal Line
Bear Crawl to the 35 yard line, sprint back, plank-o-rama till the six arrive
Crab walk to the 35 yard line, sprint back, plank-o-rama till the six arrives
Inch Worm to the 35 yard line, sprint back, plank-o-rama till the six arrives
Frog Jump to the 35 yard line, sprint back, plank-o-rama till the six arrives
Duck Walk to the 35 yard line, sprint back, plank-o-rama till the six arrives
Exercise 2 – Sixty Minute Second Man
1st minute – 10 Burpees
2nd minute – 20 LBC’s
3rd minute – 30 squats
Repeado for 15 minutes. For the PAX that completed these goals, at the end of this exercise, they each performed: 50 Burpees, 100 Sit-Ups and 150 Squats
Exercise 3
Start at goal line
Sprint to 50 yard line, 10 Merkins
Sprint back, 10 Squat Jumps
Repeato for 5 minutes
Count-O-Rama: 36 strong
Name-O-Rama:
Announcements: Flossy mentioned the convergence at the Genetic Center on October 4, 2015. There will be an hour workout at 6:15, then run the 5K Race the Helix at 8:00. Double Down, folks!
Flossy also encouraged folks to sign up for the Mud Run.
Pacer informed everyone of an Inflatable Obstacle Court 5K, sponsored by Anytime Fitness.
Prayer requests: Plunger mentioned that both is mother-in-law and father-in-law will be having some pretty major surgeries within the next few weeks. Flossy and Papa Smurf talked about their frends/co-workers who are struggling with cancer and their treatment.
YHC ended in prayer.
Devotion: At the end of the workout, YHC led an optional devotion, based upon Philippians 2:4
“Let each of you look not only to his own interests, but also to the interests of others.”
YHC discussed how we all initially joined F3 to make ourselves better, but joy only comes from watching the group grow and others actually getting better every single day, improving their bodies and improving their lives. YHC challenged everyone to adopt this mantra in their daily lives. Look to others rather than your own interest, and you will grow as man and in your faith.