THE SCENE: Cloudy and cool, with temps around 32, and a wind chill in the high 20’s.
F3 WELCOME & DISCLAIMER: This is F3, Fitness Fellowship, & Faith. Q has a cell phone in case of Emergency. He is not a professional, and does not know your injuries. You will need to modify accordingly. You are here on your own volition, the only thing that brought you here was an EH (Emotional Headlock), and a desire to check out why these guys get up so early to roll around in parking lots.
Cherry Pickers to 5
Baby Arm Circles forward & Backward 10 ea
The Motivator from 12 (312 total reps) This exercise reduced the mumble chatter to zero and left only groaning and complaining.
This is a 2 station workout. At station 1 located near the coupon pile, you will perform 20 reps of each of the following 6 exercises with a coupon: Rows, Curls, Squat Thrusters, Tricep Extensions, Calf Raises, BBS aka “Louganis” holding coupon over head. After you complete the 6 exercises, run to the top of sophomore hill. At the top you will perform 6 more exercises, again with 20 reps each. The exercises are as follows: Wide Merkins, Squat Jumps, Curb Dips, Diamond Merkins, El Capitan to the crosswalk, and handrail pull ups. Once you finish run back to station 1, where you will rinse and repeat. This is an AMRAP routine. Most PAX made it to the third round, some beast studs began their fourth. Butter Knife was out font leading the charge with Frenchie and Erector hot on his trail. There may have been others in the lead group, but I was not.
Very little time for mary, the PAX held plank on their elbows for a short time (15-20) seconds.
COUNT-OFF & NAME-O-RAMA
29 HIM’s, no FNG’s. My video failed, and I am proud of recalling 29 names from memory. I will admit I struggled to complete the list as my picture was very grainy.
CIRCLE OF TRUST/BOM:
- “I still have a dream, a dream deeply rooted in the American dream – one day this nation will rise up and live up to its creed, ‘We hold these truths to be self evident: that all men are created equal.’”
Quoting the declaration of Independence.
- “Faith is taking the first step even when you don’t see the whole staircase.”
MLK’s Actions required Faith. He was a champion for the civil rights movement, and so powerful a figure, with such a strong message, that those threatened by him eventually assassinated him.
- “We must learn to live together as brothers or perish together as fools.”
Matthew 22:39 Love your neighbor as yourself.
- “I have decided to stick with love. Hate is too great a burden to bear.”
John 13:34 “A new command I give you: Love one another. As I have loved you, so you must love one another.
- “A genuine leader is not a searcher for consensus but a molder of consensus.”
HIM-High Impact Man
Praise from Butter Knife for the Men of JUCO.
Mermaid, 16th Wedding Anniversary today. His M is a patient woman for putting up with him for that amount of time.
Hardship Hill, can we create 2 Juco Teams?
OTB RUCK workout similar to the rush concept on Monday morning. 0500