YHC just recently returned from a trip to Seward, Alaska…it was phenomenal! No humidity and the temp never rose above 65°. Well fortunately for us, this morning was just about as nice. Breezy, no humidity and 70°. It was obvious the pax agreed, the weather was great! Daffy’s here and it’s 6 am, let’s get started.
Disclaimer given. YHC and pax, nobody’s a professional. Push yourself to your limit, but know your limit.
COP (XL Style)
SSH – 25IC
IW – 15IC
Mtn Climbers – 15IC
Plank Jacks – 15IC
Crunchy Frog – 15IC
Copperhead Squats – 15IC
Alternating Shoulder Taps – 15IC
Goofball – 15IC
American Hammer – 15IC
Flutter Kicks – 15IC
Merkins – 10IC
THE THANG
Bear Crawl Ring of Fire! Pax circle the flag until YHC calls stop. Pax behind Q begins w/ 10 Merkins, when done, the next in line goes until all pax complete 10. Bear Crawl starts again, YHC calls, 10 Werkins until all pax complete set of 10. Pax not pushing are in high plank.
Following the crawl w Merkins, pax line up on the goal line end zone yard line. Not being the All-State Citadel Ftball star like BabyBlu, my knowledge of what that back line is really called is just limited…so I covered my bases.
B. L. I. M. P. S. ensued
Cones placed 20 yards apart up the field to the other side’s goal line end zone yard line. Pax running w AYG stopping at each cone to complete
B-urpees x5
L-unges x10
I-mperial Walkers x15
M-erkins x20
P-lank Jacks x25
S-quats x30
Once done, sprint the 120 yards back. Plank for 6.
Forgot to mention, before the CoT had broken we counted off, partnered up, and grabbed coupons. They will be needed next.
Pax 1 performs his best of Al Gore on the goal line while pax 2 Farmer’s Carry his blocks 40 yards to the affore mentioned cones where he performs exercise. Swap after each completed set of 25.
1) 25 Squat Thrusters
2) 25 Dips
3) 25 Alpo’s
4) 25 Kettle Bell Swings
When complete we rinsed, swapped the Al Gore for LBC’s and increased the exercise count and changed exercise to:
1) 50 Curls
2) 50 Block Bench Press
3) 50 Side Bends (25 each side)
4) 50 Bent Rows
Count-a-rama
Name-a-rama
Announcements
Devo
Prayer
NMM:
1) Bear Crawl Ring of Fire was new to many. To make it a little more “bear”able YHC tuned up the Bose w some Johnny Cash. YHC noticed, as we circled ’round the flag, some pax were on all 4’s, truly crawling. Bear crawling is tough! I later found out 2 other pax (Meatloaf and UncleBuck) who were eating asphalt for breakfast (that’s code for running…many many many miles) said they took note of the suffering pax. I can only assume this was that moment. However, there was another VERY distinct moment of the morning’s workout where a lone pax was suffering.
2) During the set of 50 YHC thought he heard the wrenching of one’s poor soul. I look to my left and what do I see, Shaggy has Splash Merlot’d! Hands on knees, head down, it’s so bad the wall beside him was sweating. Having said that, I have TOTAL respect for Shaggy. He, like all of us, is pushing himself and is getting better! That’s what F3 is all about! Becoming a #Him
3) YHC had some personal favorites (songs) playing in the background throughout the workout. It was well received.
4) T-claps to Round-Up for bringing with him FNG Sunshine (Warren Turner)
5) YHC gave brief devo. Remembering the amazing testimony of Frank Jenner also known as the man of George Street from Sydney, Austraila. After becoming a follower of Christ Frank made a commitment to the Lord to witness each day to 10 people. And each day for 16 years whether with 2 sentences or a 10 minute conversation he kept his commitment. Even though never seeing any response or hearing of any life changes as a result of his witnessing he never gave up, never quit sharing the good news. Years later a prominent pastor in the UK heard two separate and unrelated testimonies of folk who had become Christians as a result of the “stirring words” from the man of George Street. It struck him such that during his speaking engagements all around the globe, the pastor would share those stories. Without fail, in over half of the places he spoke, he met someone who’s life had been forever changed because of the words of the man from George Street. The preacher eventually made his was to Sydney, located Mr Jenner, shared the amazing impact he had on so many, and Jenner weeped. He had NO idea God had used him so significantly. The prominent preacher from the UK asserted Mr Jenner probably reached over 100,000 people just sharing the simple gospel so faithfully. There’s a whole lot to take away from this amazing story. But YHC had only TWO questions for the pax:
1) Do you know where you will spend eternity when you close your eyes in death?
2) Once that question is settled, like Frank Jenner, what small yet everlasting difference are you making in the lives of those around you?
Aye!