• Post Type:
  • When: 08/24/2017
  • AO:
  • QIC: Medicine Woman
  • FNG's:
  • PAX: Huckleberry, Hank, Roadie, Medicine Woman(QIC)

3 Pax fought the sack to hit the Folsom gloom for a beat down. Chatter was high about how great it felt. The air was nice, cool, and finally breathable. Whoops. 5:31 so we clock in.

warm up;

smurf jacks, mountain climbers, X10 IC………….we hear a sound from a distance……there’s Roadie coming in super hot and joins us just in time for 10 burpees OYO.  Mosey to the park entrance for some core with LBCs, American hammers, XYs x 15 IC( well the XYs were a little tough for the Pax including YHC to maintain cadence, so maybe 12-32?) recover for Pledge. Mosey a loop back to start.

thang

Hungry Hippos was the theme YHC had in mind. Partner up, P1 wheelbarrow P2 about 10 yards while in said position, grab a rock and move it into a bucket, which was placed prior to start, then backward wheelbarrow the 10yards where all Pax perform number of exercises. Rotate Pax after each moved rock totaling 6 trips. 1st round with 10 hand release burpees, 2nd round 20 merkins, 3rd round 30 crab cakes, 4th round 40 high knee lunges, 5th round 50 Al Gore SQUATS, 6th round 60 french fries……..mumble chatter……..Ok 60 LBCs. After round 1 of wheelbarrow, modifications quickly were made to prevent further injury to a couple Pax, instead of wheelbarrow, lunge walked each round. With a few minutes left, mosey to the lower shelter for dips, step ups x15 IC, fellowship mosey with some real fellowship back toward start, at about half way, YHC calls for All You Got back to start.

Announcements, JJ5k, Christmas Town 5k with #Speedforneed

Prayer

Nice work men. thanks for the opportunity to lead. Thanks for the opportunity to be a part of a Real Men’s organization where you get 3 very important aspects of life rolled into 1. I saw a quote the other day, “The Task Ahead of You is Never As Great as the Power Behind you.” F3 is always behind you, whether it’s just a push during a brutal workout or encouragement and support during a hard life struggle. Let’s push Tha rock and continue to grow these relationships and build manly leaders within our communities.

“Be strong in the lord, and in His Mighty Power.” Eph 6:10